Negative splits or Even splits?

This Fat Girl Runs

Which would you rather run: a negative split or an even one where your pace is the same for each km/mile?

At this point, my pace is so inconsistent that I'd rather run it evenly! I'm sick of seeing my splits all over the place!

TFBubendorfer

You mean in training?

My first mile is always my slowest one because I always ease into the effort. The second mile is the second slowest.

After that I prefer to see even splits.

gypsy79

This Fat Girl Runs wrote: »

Which would you rather run: a negative split or an even one where your pace is the same for each km/mile?

At this point, my pace is so inconsistent that I'd rather run it evenly! I'm sick of seeing my splits all over the place!

Do you use strava? Maybe look at the GAP as some of the difference may be as a result of the contours you are taking on?

This Fat Girl Runs

TFBubendorfer wrote: »

You mean in training?

My first mile is always my slowest one because I always ease into the effort. The second mile is the second slowest.

After that I prefer to see even splits.

Oh, yes I mean in training. My fastest splits are currently in the middle of my runs.

gypsy79 wrote: »

Do you use strava? Maybe look at the GAP as some of the difference may be as a result of the contours you are taking on?

I don't have strava, but my splits are sometimes 15 seconds or more apart and I'm running on flat streets. I don't have a gps watch though so as I'm running I've no idea what my pace is, I can't check on the go.

Krusty_Clown

This Fat Girl Runs wrote: »

Oh, yes I mean in training. My fastest splits are currently in the middle of my runs.



I don't have strava, but my splits are sometimes 15 seconds or more apart and I'm running on flat streets. I don't have a gps watch though so as I'm running I've no idea what my pace is, I can't check on the go.

Firstly, how do you know your splits are different if you aren't using a GPS watch? If you're using a pre-measured route, are you sure your distance markers (checkpoints) are accurate?

Secondly, it sounds like you are over-thinking the entire process and should be taking a more holistic view. Negative, positive, even splits are all racing terms that are not as applicable in the training regime. Sure, it's pretty common to start your training at a comfortable pace to warm up sufficiently, and try to finish at a faster pace (before a cool-down), but running the middle section of your run harder isn't necessarily indicative of anything. You may be going out too hard and suffering a slow-down, but then again, you may not. Constantly thinking about what pace you are running can be detrimental to your training, and may force you to try to run too hard for your current level of fitness. Have you considered training as part of a group?

This Fat Girl Runs

Krusty_Clown wrote: »

Firstly, how do you know your splits are different if you aren't using a GPS watch? If you're using a pre-measured route, are you sure your distance markers (checkpoints) are accurate?

Secondly, it sounds like you are over-thinking the entire process and should be taking a more holistic view. Negative, positive, even splits are all racing terms that are not as applicable in the training regime. Sure, it's pretty common to start your training at a comfortable pace to warm up sufficiently, and try to finish at a faster pace (before a cool-down), but running the middle section of your run harder isn't necessarily indicative of anything. You may be going out too hard and suffering a slow-down, but then again, you may not. Constantly thinking about what pace you are running can be detrimental to your training, and may force you to try to run too hard for your current level of fitness. Have you considered training as part of a group?

I use a tracker on my phone so when I get home I can see my distance, pace and splits.

I don't think I'm over-thinking, I just want to be a better runner and for me that means knowing about what I'm doing. For me, I'd feel like I was a better runner if my pace was more consistent, not 15-20 seconds faster/slower each km. I'm not constantly thinking about my pace during my run though, when I'm running I'm just enjoying the fact that I CAN run! It's only afterwards that I analyse and try to plan for the next time.

Krusty_Clown

This Fat Girl Runs wrote: »

I use a tracker on my phone so when I get home I can see my distance, pace and splits.

I don't think I'm over-thinking, I just want to be a better runner and for me that means knowing about what I'm doing. For me, I'd feel like I was a better runner if my pace was more consistent, not 15-20 seconds faster/slower each km. I'm not constantly thinking about my pace during my run though, when I'm running I'm just enjoying the fact that I CAN run! It's only afterwards that I analyse and try to plan for the next time.

Knowing whether a particular split is 15 seconds up or down on a previous split is not going to make you a better runner. Just go out and run and as you become more accustomed to regular running (at whatever pace), start to introduce some quality. It's only when you're introducing the quality that you should be concerned about splits and pacing and aiming for consistency between reps.

By the way, you should be able to install Strava o your phone (if it's IOS/Android).

Chivito550

Krusty_Clown wrote: »

Knowing whether a particular split is 15 seconds up or down on a previous split is not going to make you a better runner. Just go out and run and as you become more accustomed to regular running (at whatever pace), start to introduce some quality. It's only when you're introducing the quality that you should be concerned about splits and pacing and aiming for consistency between reps.

By the way, you should be able to install Strava o your phone (if it's IOS/Android).

+1

There's been a lot of threads recently (from a few different posters) which have been far too bogged down on little details. When you start running you make huge gains simply by running more. All that other stuff is for latter down the road. Run by feel. If you feel good increase the pace a little. If you don't, push it back a bit. Running really is a simple sport, which you are over complicating.

This Fat Girl Runs

I hear what you guys are saying, I do.

It's just that I've been running for a year and half now, and I love it. I love running, I just thought I'd be better at it by now. Hence the analysis and questions.

I started the thread because I was curious to see what others were doing with their runs, if people are able to run consistently or not. That's all I wanted to ask.

adrian522

I woudn't get too hung up on it. Just try to make the effort consistent. Things like hills, traffic lights, wind etc will all have an impact on your pace and is not something to worry about at all.

Unless you are doing intervals on a track I wouldn't be too concerned. The GPS on your phone could also drop out and that could cause havoc with your paces as well. Overall make sure your easy runs feel easy and you won't go too far wrong.

Krusty_Clown

This Fat Girl Runs wrote: »

I started the thread because I was curious to see what others were doing with their runs, if people are able to run consistently or not. That's all I wanted to ask.

Here's my run from yesterday: strava. I was running with another high-mileage lad (we both average around 80 miles per week), and the terrain was mostly flat, with a few short climbs and corresponding descents.
As you can see, there's no consistency between corresponding miles, even across the GAP splits (which take elevation changes into account).

career move

What I try to do is to keep the EFFORT constant whether I'm doing easy runs or sessions, going uphill or downhill or on the flat and let the pace look after itself. In time you sort of get to know what effort is required for different paces. It can still be difficult especially in races to know so that's when it's good to have a watch to tell you you need to chill or you need to make more effort. The only exception to my effort rule would be when I'm doing recovery runs because for them I want them done very slowly regardless of how good I might be feeling

irisheddie85

Hi I've been running about as long as you have op and I went through a while of trying to analyse every split and figure out how to go faster and to be honest it took all the fun out if it. So I've stopped bringing my phone with me and just running. Some days I go faster some days I go slower but it's fun again so a lot easier to go out the next day.

I'm still a slow runner but now the only times I get are when I do a parkrun. Waiting for that email on a Saturday afternoon is great. Got a pb last week after times getting worse in the last few I did while I was over analysing during the summer

This Fat Girl Runs

Thanks for all your thoughts on this. Didn't know I'd be stirring something up!

I just want to clarify I do LOVE running and I find it fun no matter what. I'm also the kind of person who has fun analyzing things, planning things and looking at things from all angles. I'm also highly organized and like to have things uniform and aligned, so that might be feeding into this.

I do sometimes go running without my phone just for the sake of running, but there's a reason I'm tracking things for the time being but like I said, I'm still having fun running. It's been a great year of PB's, fun races, hard races and lots of lessons learned. I'm a better person now than I was at the start of the year and I have my running, and running friends, to thank for that!

I like what some of you said about making the effort consistent. That's makes a lot of sense and I think so far, I have been good at that.

This Fat Girl Runs

Krusty_Clown wrote: »

Here's my run from yesterday: strava. I was running with another high-mileage lad (we both average around 80 miles per week), and the terrain was mostly flat, with a few short climbs and corresponding descents.
As you can see, there's no consistency between corresponding miles, even across the GAP splits (which take elevation changes into account).

https://us.v-cdn.net/6034073/uploads/attachments/6294/330335.png

Thanks for sharing that. I guess I had this idea that everyone was running a perfect pace across their runs and I was wondering how people do that.

I guess the answer is...people don't!!