I remember a few years ago, back when I knew nothing about training runs, or well, knew not much about running for that matter, I was at my old gym on the treadmill going at what I thought was a decent pace, probably 5.0 (12:00/mile) or 5.5 (11:00/mile). An older gentleman, probably around 60, hopped on the treadmill next to me and started running at the same pace. I remember thinking to myself, "Wow. I wonder how long he can keep this pace up." I got tired after 2 miles and ended my run thinking I was the shit. While I was cooling down on the treadmill, Grandpa started getting faster. And faster. And faster. I was completely amazed (not to mention ashamed of myself for only lasting 2 miles at his "slow" pace). I remember leaving the gym wondering how he did it, thinking he must have some kind of super-strength to get faster during his run, while I always got tired and slower as my runs progressed.
Fast forward to today and my better-informed person. Grandpa was not secretly Superman. He was just a kick-ass runner. A kick-ass runner who ran negative splits. Dun-da-da-dun!
I did 3 miles at the gym today. I intentionally meant it to be an easy run. But, come on. What fun are those?
Mile 1 - 5.7 (10:32/mile) - warm-up
Mile 2 - 6.0 (10:00/mile)
Mile 2.0-2.5 - 6.2 (9:41/mile)
Mile 2.5-2.85 - 6.5 (9:14/mile)
Mile 2.85-3.0 - 6.7 (8:57/mile)
3 miles: 29:57 minutes
Which means:
Mile 1: 10:32
Mile 2: 10:00
Mile 3: 9:25
Woo-hoo! I did a mile in under 9:30! Yay, me! Oh, yeah, and negative splits.
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