Negative split …

Feeling happy again after another satisfying run this morning with Alex. A relaxed 8km was the training plan requirement, so we decided to run our usual 8km Moonee Ponds Creek Trail, Western Ring Road Path, Gowanbrae loop. It is a challenging, hilly little run, and our previous four or five attempts have mostly been at just under 6 min/km pace. Thinking about it last night, I was pretty keen to try and do it a bit faster, at least go under 5:45 min/km, but didn’t say anything to Alex so as not to put any pressure on. However it seems that we were both thinking along the same lines, because we smashed that time.

The majority of the hills are in the first half of the run, so a negative split is not hard, but a negative split with the second half 2:25 faster than the first half was a great effort and we both finished strongly, feeling pretty good. Splits were 5:38, 5:43, 5:39, 5:46, 5:23, 5:23, 5:06 & 4:29. So, 8km at an average pace of 5:24, maybe this training plan stuff really works!

I went and visited a few bike shops after work as I’m shopping for a mountain bike to allow me to vary my riding a bit and go off-road. I’m thinking about a 29er (that is a mountain bike with 29″ wheels rather than the standard 26″ wheels), and the current favourite is the Trek “Gary Fisher” Marlin.

Does anyone have any thoughts on 29er’s, Trek bikes or mountain bikes in general?

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9 Responses to “Negative split …”

  1. offthelongrun Says:

    I pondered 20 minutes for a title for my blog -but you have encapsulated perfectly -great run this morning, I really enjoyed it.

  2. twocatz Says:

    I have a Trek MTB and love it. I have the standard 26″. I took the knobbly tyres off and stick some urban slicks on for using it on the road. Much easier to pedal and far more stable than the R3 in the wet.

    Good run this morning!!

  3. katsmumblings Says:

    You guys are flying.. Keep it up!

  4. Kath (My Funny Little Life) Says:

    I’ve heard about negative splits, but I wonder what they’re actually about. Mathematically, I think, it means that you’re faster in the second half than the first, right? And it makes sense to me that this is something you’d want to achieve from a performance perspective. But are there any training benefits with negative splits, or is it just about satisfation?

    • Andrew(AJH) Says:

      It is really about just finishing strongly, and pacing yourself correctly, both very good things during a race. Also demonstrates fitness as you do not run out of puff. For me, it usually requires that long downhill stretch in the last half 🙂

      • Kath (My Funny Little Life) Says:

        Oh, that makes perfectly sense to me! Aiming for negative splits will then prevent you from pushing too much in the beginning and ending up exhausted while still having some of the distance to go.

  5. Eat Em Says:

    I confess to knowing little about MTB’s … but I know someone tha knows a lot

    Make the time to go and speak to Andrew at Kaos Custom Bikes in Caulfield. (http://www.kaoscustombikes.com.au)
    While he specialises in BMC he does also have other brands of MTB’s,including 29ers, that are not as ‘high end’ as the BMC’s …

    I would love to do some MTB riding but have no spare time at the moment … 😦

    Eat Em

  6. Ewen Says:

    That’s a really good progression run Andrew. 4:29 for the last k is flying.

    My mtn bike is really old, and 26″ wheels. Want to upgrade at some stage, but something I can use for the occasional race, so, I guess they’re still using 26″ wheels for those? Will be interested to see what you end up buying.

  7. cilla Says:

    Perhaps you should get the half done and get the bike as a reward to yourself?

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