Do the splits

Did 11 miles in my new rides today.  Asics Gel Nimbus 17s.  Amazingly comfortable.  The miles showed I was slower in the beginning than I was at the end.  The negative split.

So, every world record in athletics, from the 60 metres to the marathon, has been set using the negative split tactic.  This involves a slower first section of the race, an increase in the middle, and a fast finish.  

Thing is, the reliability of this gets less and less the shorter the distance.  This tactic works on marathons and half marathons, and to an extent, the 10k.  However, on 5k races, there is a lot of evidence to suggest that a fast first mile, followed by a middle 'float' and a fast finishing mile can lead to personal bests.

This is backed up by my good friend and running coach Otto.  He told me that on one of his most successful 5k races, he deliberately started fast at the front of the pack and never looked back.  He won.  

I started way too fast on my first half marathon in 2012, and paid for it by limping home at a pace bordering on walking.  I've never forgotten that, and have approached every race since with a negative split tactic.  Friends (I think Otto started it) used to call me the rubber band man, meaning that I would let opponents stretch ahead, then 'twang' back and catch them.  In a my half marathons, my first three miles are reserved, with my first mile bordering on tediously slow.  I get passed by tens of runners, over a hundred sometimes.  I never worry.  Because in the last three miles of a long race, I never get overtaken.  I'm always overtaking others.  Twang.

If you are someone who struggles to pace races, take heart.  So do others.  But if you're half marathoning, start slow.  A 5k?  Do what you like!  But I would recommend trying the rubber band technique.

Twang.