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Lead Stories: Friday, March 19, 2010

Negative and Even Splitters in Olympic Trials Marathon Deserve “Runner Know Thyself” Award

Posted April 21st, 2008 at 5:00 PM by Jimmie R. Markham

Section: News & Results, Marathons, SoundOFF, Columns

Runner Know Thyself Award Of the 124 women who finished the 2008 U.S. Olympic Team Trials Women’s Marathon, only 4 had negative splits. The most notable one, of course, was Deena Kastor who ran the second half of her race 2.28% faster than the first half. The other three were Megan Hepp (-0.48%), Casey Smith (-0.24%) and third place finisher Blake Russell (-0.22%). Since two of the three women who made the Olympic team had negative splits, this would seem to be the wisest strategy to have had going into the race. Another twenty women, including the now-famous trail blazer Magdalena Lewy Boulet (+0.70%), ran “even” splits, meaning the 2nd half was no more than 1% slower than the first half. The incomparable Joan Samuelson ran her 2nd half just 0.63% slower than her first half.
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Optimal Marathon Running

Posted December 11th, 2006 at 11:30 AM by Jim Fortner

Section: Running & Training, Training Tips

Jim Fortner is a weekly, guest contributor to TFS. Also check out his own personal running and advice site: “Jim2’s Running Page”.

Running an optimum marathon requires the following 4 things:

(1) An accurate and realistic assessment of a target time.

This is absolutely critical. Be too optimistic with your goal and even a starting pace that you think is a little conservative will really be too fast and will result in a lot of lost time as you slow in the latter miles. OTOH, set a very conservative goal time and you will lose more time in the first half than can be overcome in the second half. If hot and/or humid weather is expected during the race, it is necessary to adjust the realistic goal accordingly.
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Negative Splits: Use Them to Perform Better in Your Next Marathon

Posted September 25th, 2006 at 3:25 AM by Jim Fortner

Section: Running & Training, Training Tips

race clock.jpg A note from TFS: Jim Fortner is a weekly, guest contributor to The Final Sprint. Make sure to also check out “Jim2’s Running Page”, his own personal running and advice site.

Negative splits are the time proven way to best run a marathon. All “experts” and most experienced marathoners that I am aware of recommend targeting negative splits of 2-3%.

The problems with a race plan that is based on positive splits, even small ones, are: (1) faster consumption of glycogen, which means that your body becomes more dependent on fat for fuel earlier in the race; (2) you reach your AT/LT earlier in the race, so a greater portion of the race is spent running anaerobically, i.e., the wall arrives earlier and harder; and (3) it allows for less margin of error in case you miscalculated your ability on race day or any of many other variables bite you in the butt. You wind up running a greater percentage of the race in the less efficient mode, which exacerbates your late race “decline” and can lead to a hard crash.

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