When we race-no matter the event
or the distance-the goal is to go from
Point A to Point B as quickly as We
Ossibly Can. The definition of "qu1ckly"
P different for each one of us, but the
IS 3115 the same. No matter the distance
5; Cover--a 5K to a marathon, a 40K
Cycling TT to RAAM, an Olympic
distance triathlon to an Ironman-
Whether or not we hit a PR can be
dependent on many factors. One of these
factors, in large part, can be the single
biggest determining factor in your quest
for success.

The majority of world records (nearly
100% of them) are achieved through
negative splitting. Negative splitting is
where you cover the second half of a race
more quickly than the first half. Very
few world records are achieved through
even splitting- the first and second
halves of a race covered in equal time-
and (to my knowledge) none ara' af:b_ieved
through positive splitting  half
slower than the first half).

The reason for this is that if we f P ut
too hard in a race, our bodies seal ami
shut down as fatigue and lactate mounts.
Our bodies can no longer deal ff.=itl'i the
buildup of these detriments and, thus,
slow us down so it can better cope. As a
race or workout progresses, We are also
dealing with cardiac drift, which means
that ata static level of effort our HR will
rise during the course of the workout/
race, because as time passes, it becomes
hatder for our bodies to deal with the
fatigue and/or lactate. Thus, it becomes
harder to hold a given pace, and we have
uf W01'k harder to do so as we cover more
dwiance.

So. that being said, it is better to start
out conservatively and really hammer it
home the second half of a race. When we
are fresh, it is easier to exert ourselves
so we need to be careful to pull the i
reins in at first. Otherwise, we go out
too hard and pay the price (sometimes
dearly) later. For example, let's say your
goal was to run a 31:15 for the 10K (5
minutes per mile pace). Let's assume
this is a realistic goal but one, that for
you, is a real stretch. If you start out
at 4:45-4:50 pace, you'll feel like you're
going out fast but in control. You'll hear
the first mile split and be excited that
you're ahead of pace. But, by mile 4,
you're struggling to hit 5:20-5:30 and you
finish the race at 32-and-change (and
disappointed).

However, if you started out at 5:10 pace,
you would feel like you were going out
"way too easy." Yet, by mile 4 you would
be really challenging yourself to hit
5:00 pace. But because you were more
conservative at the front end of the race,
you can push yourself harder as the race
goes on. You really kick it in (maybe
even crack 5:00 on a couple of the miles)
and finish in 31:18, right on target!
Then you look at your first half/second
half splits and see that your second half
was about 25 seconds faster than your
first half-a perfect race. You felt strong
the Whole way and finished very strong.
While you could not have run any faster,
you feel like you could have continued for
another half mile if necessary.

ln closing, it's easy to feel strong and go
fast at the beginning of a race. It is the
best of us that saves our best efforts for
the second half of our races so that our
results are the best they can be. HN