The importance of negative splits. The website for the ING NYC Marathon is allowing to select a runner and see how he ran the marathon, mile per mile. I checked the winner of the ING NYC Marathon Geoffrey Mutai. He also won this marathon and the Boston marathon in 2011. Mutai runs negative splits. Meaning he tries to run each mile either at the same pace or faster than the previous one. Here's his mile splits:
Distance
|
Time
of Day
|
Elapsed
Time
|
Est.
Finish
|
Pace/Mile
|
5K
|
09:58:53
AM
|
0:15:42
|
11:55:24
AM
|
05:03
|
10K
|
10:14:06
AM
|
0:30:54
|
11:53:33
AM
|
04:59
|
Mile 8
|
10:22:56
AM
|
0:39:44
|
11:53:19
AM
|
04:58
|
Mile 9
|
10:27:46
AM
|
0:44:35
|
11:52:57
AM
|
04:58
|
15K
|
10:29:17
AM
|
0:46:06
|
11:52:45
AM
|
04:57
|
Mile 10
|
10:32:37
AM
|
0:49:25
|
11:52:40
AM
|
04:57
|
Mile 11
|
10:37:53
AM
|
0:54:42
|
11:53:28
AM
|
04:59
|
Mile 12
|
10:42:46
AM
|
0:59:34
|
11:53:14
AM
|
04:58
|
20K
|
10:44:57
AM
|
1:01:46
|
11:53:22
AM
|
04:59
|
Mile 13
|
10:47:44
AM
|
1:04:33
|
11:53:16
AM
|
04:58
|
Half
|
10:48:17
AM
|
1:05:06
|
11:53:23
AM
|
04:59
|
Mile 14
|
10:52:30
AM
|
1:09:19
|
11:52:54
AM
|
04:58
|
Mile 15
|
10:57:25
AM
|
1:14:13
|
11:52:50
AM
|
04:57
|
25K
|
11:00:14
AM
|
1:17:03
|
11:53:10
AM
|
04:58
|
Mile 16
|
11:02:26
AM
|
1:19:15
|
11:52:57
AM
|
04:58
|
Mile 17
|
11:07:05
AM
|
1:23:54
|
11:52:29
AM
|
04:57
|
Mile 18
|
11:11:48
AM
|
1:28:37
|
11:52:10
AM
|
04:56
|
30K
|
11:14:52
AM
|
1:31:41
|
11:52:03
AM
|
04:56
|
Mile 19
|
11:16:33
AM
|
1:33:21
|
11:51:55
AM
|
04:55
|
Mile 20
|
11:21:37
AM
|
1:38:26
|
11:52:08
AM
|
04:56
|
Mile 21
|
11:26:23
AM
|
1:43:12
|
11:51:56
AM
|
04:55
|
35K
|
11:29:55
AM
|
1:46:44
|
11:51:45
AM
|
04:55
|
Mile 22
|
11:31:03
AM
|
1:47:52
|
11:51:38
AM
|
04:55
|
Mile 23
|
11:35:42
AM
|
1:52:31
|
11:51:22
AM
|
04:54
|
Mile 24
|
11:40:38
AM
|
1:57:26
|
11:51:24
AM
|
04:54
|
40K
|
11:44:43
AM
|
2:01:32
|
11:51:19
AM
|
04:54
|
Mile 25
|
11:45:26
AM
|
2:02:15
|
11:51:18
AM
|
04:54
|
Mile 26
|
11:50:29
AM
|
2:07:18
|
11:51:28
AM
|
04:54
|
Finish
|
11:51:35
AM
|
2:08:24
|
11:51:35
AM
|
04:55
|
I guess running like this requires excellent training and mental control. He definitely was running his race. I would like to do my long runs like this. Interestingly, our Sunday run was pretty much negative splits. Trying to keep the pace or running each mile faster. This kind of training will definitely build endurance. There is only one second differences between certain miles. One second... This guy is a running machine!
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