I posted this on the "pacing for 3:45 thread", but given that most of you guys are too studly to read a thread about running at that pace, I thought I would post this separately:
This was my original position:
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The whole negative/even split coaching mentality comes from track and field where most races are a mile or less. You try to even split every lap. At these distances, this makes a lot of sense. The energy systems are different than a marathon. Pretty well everyone should be even splitting their 400 splits for a mile. This even holds true up to 5000m, even for the average joe.
Track and running coaches have taken this model and "scaled it to marathon". The problem is that the controlled scenario of a track no longer exists. Also, the controllable energy output is thrown out the window when you get up to marathons.
Let's just put it this way. Coaches the world around say you should negative split or even split. Everyone is trying to do his. Look at EVERY marathon and look at what the masses are doing:
THEY ARE POSITIVE SPLITTING
If everyone is trying to negative split yet 98% are positive splitting, what do you think this is saying ? It says that the human body is designed to positive split at these distances. The data/real world stats are there to prove it. Anyone who tells you otherwise is full of shit.
So just accept that the human body is designed to positive split a marathon and work within that reality to your best possible race, rather than dogging the first half, leaving time on the table and stroking your ego claiming that you negative split.
I'd rather run a 1:25+1:34 than a 1:30 + 1:30. I did exactly this to break 3 hours at Boston in 2002.
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I've mentored many many running partners on marathon pacing to Boston Qual times and to a person, they were all thankful that we went with a realistic positive split strategy. Personally I recommend to plan a 10 min fade. This reduces your overall race time and it is amazing how easy it is to run the first half 10 min faster than the second, than running the first half 5 min slower and then having to go into overdrive to run the second half 5 min quicker than the positive split strategy.
Examples: 1:25 + 1:35 = 3:00 vs 1:30 + 1:30 or 1:35+1:45 = 3:20 vs 1:40 + 1:40
So all you coaches out there. What are you recommending to your athletes ? Are they negative splitting ? Are they negative splitting and running faster, or leaving time on the table. Or are they trying to negative split and actually positive splitting
This was my original position:
----------------------------------------
The whole negative/even split coaching mentality comes from track and field where most races are a mile or less. You try to even split every lap. At these distances, this makes a lot of sense. The energy systems are different than a marathon. Pretty well everyone should be even splitting their 400 splits for a mile. This even holds true up to 5000m, even for the average joe.
Track and running coaches have taken this model and "scaled it to marathon". The problem is that the controlled scenario of a track no longer exists. Also, the controllable energy output is thrown out the window when you get up to marathons.
Let's just put it this way. Coaches the world around say you should negative split or even split. Everyone is trying to do his. Look at EVERY marathon and look at what the masses are doing:
THEY ARE POSITIVE SPLITTING
If everyone is trying to negative split yet 98% are positive splitting, what do you think this is saying ? It says that the human body is designed to positive split at these distances. The data/real world stats are there to prove it. Anyone who tells you otherwise is full of shit.
So just accept that the human body is designed to positive split a marathon and work within that reality to your best possible race, rather than dogging the first half, leaving time on the table and stroking your ego claiming that you negative split.
I'd rather run a 1:25+1:34 than a 1:30 + 1:30. I did exactly this to break 3 hours at Boston in 2002.
-----------------------
I've mentored many many running partners on marathon pacing to Boston Qual times and to a person, they were all thankful that we went with a realistic positive split strategy. Personally I recommend to plan a 10 min fade. This reduces your overall race time and it is amazing how easy it is to run the first half 10 min faster than the second, than running the first half 5 min slower and then having to go into overdrive to run the second half 5 min quicker than the positive split strategy.
Examples: 1:25 + 1:35 = 3:00 vs 1:30 + 1:30 or 1:35+1:45 = 3:20 vs 1:40 + 1:40
So all you coaches out there. What are you recommending to your athletes ? Are they negative splitting ? Are they negative splitting and running faster, or leaving time on the table. Or are they trying to negative split and actually positive splitting