Negative Splits

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!

The importance of being challenged

Animals in the wild are challenged everyday. If they want to live another day, they have to keep moving and be smart, right? they really have no choice. They live challenging themselves everyday, Its a survival thing for them.
We all need to be challenged. We are challenged to be better. If we don;t challenge ourselves, we will plateau and never improve.

Can I run faster the next 5K? Can I lose some weight this month? Can I finish reading my book on time this month? Can I have better ideas for research?

I'd wish everybody practice to be challenged. Can we be challenged every day?  If we are, we'll be better human beings.

Run for the Schools Half Marathon

Assen and Sophia decided to run the 5K. We drove two different cars. I never saw my kids at the start line. I stood next to Gene W and behind Craig B. Somebody sang the national anthem, but his mic was not working, so most people didn't even noticed they were singing it. The race started and I tried to run my own race. Then, I ran into Nathalie M. She told me she could run with me for a few miles, and she did.  We were going about 7:30 pace or faster. I didn't mind if she wanted to run faster, and I let her go about Mile four or five.
I saw this fast female runner ahead of me and thought about chasing her.  It was not until mile 7 or 8 that I was able to pass her. She told me 'good job' and never saw her again. She looked very strong. Later, I learned her name was Julie Johnston. I found her name in Athlinks and read her very inspiring story. She's run 13 marathons today. No wonder why she is such a good runner! She is the pacer at Quad-Cities!
I kept a pretty good pace most of the race. I was happy to see Dan Beck at mile 12. He ran more than half a mile with me and pushed my limits!  Thanks Dan! This hill at college avenue was tougher than ever. Then, I just let gravity help me get to the finish line. My Garmin registered 1 hr 38 min.

Presidential Mile

Downtown Iowa City has organized a series of three races, 3K, 1 Mile, and a 2K. Last Sunday, I ran the 1 mile race for the first time. I thought I could finish it in at least 6 and a half minutes. I knew Craig B was a faster runner my age, so I placed just behind him. The horn sounded and this guy just took off like a bullet. No way I could stay next to him, so I just tried to run my own race. Knew the route, since I had ran the 3K three weeks ago, and the route was very similar. After making the first right turn, I knew it was almost half the race, so I decided to give it all. I was able to pass one or two guys and finished in six minutes six seconds, a PR! LINK to Results.

Kids younger than twelve ran the race before the men. This young nine year old, Bryson Canton finished in six minutes six seconds! I guess I have competition with the guys my age, and also with the twelve year olds. Next race will be the Run for the Schools Half Marathon in two weeks. Ihope to be totally recovered from the marathon. 

Karen is running a 5K this coming Sunday. It's called 'Especially for You.' The race starts at 8:00 AM.

Quad Cities Marathon

Race Day. The morning was cold and I got to the race perfectly on time.  Decided to stay with the 3:30 pacer. He went kind of slow the first mile –his plan, but later he was speeding up.  There were a couple of hills on the first two miles, so it was a very smart decision. These first miles were sub 8:00. Later, he kept the 8:00 MM. Things were going just fine. The route seemed endless, as usual. But it was when I finished mile 17, when I started having pains I had not ever had before.  I had this pain by the right front of my hip.  The pain was so bad, I knew I had to stop running. Also, cramps started bothering in my calves, and I just had to walk.  After a few seconds, I just tried running again. I knew jogging slow was better than walking, so I kept going. I reached mile 20. The last six miles were the longest miles I have ever run. Painful. I put everything I had in the last 1.5 miles. Not enough to PR. 
Garmin connect: LINK

Lesson to be learned: I need to work on my ENDURANCE.  Long runs at slow pace.  Finishing in 3:30 looks so far away. The last ten miles...  I need to work on my last ten miles! Hopefully, I can run the Marion Marathon in April next year.

IC downtown races

Signed up for three races. They are called the IC downtown races. The first one will be tomorrow starting at 3:33 PM. It will be 3 K distance. That's less than 2 miles. My strategy will be to run next to this guy and take off after the first mile, so I can do a negative split. Let's see if I follow the plan. 

The temperature has been coming down. It was sub 50's this morning and I wore two shirts and long sleeves. Ran five miles with Karen. We went a little bit faster than usual. My Achilles hurts before I warm up my muscles. I am sure that if I warm up properly the Achilles will not bother me at all.

New Bo Fest Half Marathon

The training program called for a 26 mile run. I know endurance is one of my weaknesses, and I know how important these long runs are. But, I cannot run alone.  I tried different running partners, and it was hard to find a person who wanted to run 26 slow miles. My best option was offered by Jen. She planed to run about five miles before the New Bo Fest Half-Marathon, and then maybe a couple more miles after the race. I knew I was going to be dead tired after running a half marathon race. But, I thought, racing plus a few miles BEFORE the race could well substitute 26 slow miles.
I was able to run about six very slow miles before the race started. 

Not sure what pace to run, but went a little bit too fast for the first few miles.  I was following some "pretty" good runners, but I knew it was going to be hard to keep that pace for 13 miles. I ran sub-seven MM pace for the first  five miles. Then, I had to let them go and slow down a bit. Miles 11-13 were 9:00, 9:24 and 9:15 MM. I decided to walk in the water stops and hydrate well. I think that might have helped a little bit. The race was extremely well organized, as they usually are here in Cedar Rapids. 

Now, it's time to taper until September 22nd. Let's see if I can stay with the 8:05 MM pacer for 26 miles. I'll try to run smart and stay behind the pacer this time. I will also try to get as much rest as I can at least two days before the race.