Good morning!
Today is a rest day for me so I used my extra time this morning to work on a fun kitchen project that I am putting together!
Recognize any of these pictures? :biggrin:
I’ll be showing more pictures in my next post. Eric and I also need your help with a couple things!!
Then it was time for Vegan Overnight Oats!
With Peanut Butter Banana Soft Serve.
Peanut Butter Crunch VOO Parfait:
- Vegan Overnight Oats (I used 1/2 cup oats, 1 tbsp chia seeds, 1/4 scoop Amazing Grass Chocolate Amazing Meal powder, 1 cup Almond Milk)
- Peanut Butter Banana Soft Serve
- Gluten-Free Rice Crisp (the crunch)
- Cacao Nibs (more crunch!)
It was unbelievably good…probably one of my top 5 that I have made so far!!! I felt like I was eating a blizzard!
Indoors and outdoors…
The best is when it gets all swirly and mixed up. It is sheer bliss. I really don’t want summer to end! I am going to have to wear a winter jacket this winter when it gets cold in the mornings, just to make my vegan overnight oats!
Many of you have been asking me questions about the negative splits I have been talking about in my running posts so I thought I would put together a FAQ post on the topic today. I am by no means an expert, so I source Runner’s World when needed and I am mostly speaking to my own personal experience.
How To Run A Negative Split
“What is a negative split?”
- A negative split is when the second half of your exercise (e.g., run, bike, swim, etc) is faster on average than then first half of your exercise. The object of a negative split is to conserve your energy in the first half, allowing for a strong finish during the second half. This strategy is also very useful if the second half of your route has a lot of hills.
For example, this 4 mile run IS a negative split:
- Mile 1: 10:11
- Mile 2: 10:24
- Mile 3: 10:01
- Mile 4: 9:04
This is a negative split because mile 1 + mile 2 = 20:35 mins and mile 3 + mile 4 = 19:05 mins. It is a negative split because you completed the second half of your exercise 1:30 mins faster than the first half.
This 3 mile run is NOT a negative split:
- Mile 1: 8:30
- Mile 2: 10:06
- Mile 3: 8:50
You can easily tell that this is NOT a negative split because your 3rd mile is slower than your first mile (8:30 min/mile), really mile 2 is irrelevant here because your simply split it in half.
Mile 1 = 8:30 + half of mile 2 = 5:03 totals => 13:33 mins
Mile 3 = 8:50 + half of mile 2 = 5:03 totals => 13:53 mins
Thus, the second half of this run is 20 seconds slower than the first half of the run. Not a huge difference, but this would not be a negative split.
“How do you run a negative split? I have a very hard time finishing faster than I begin.”
Last summer, I could not run a negative split for the life of me. Almost every single one of my runs would end with a slow, dying crawl. With each mile I would often get slower and slower until I was finished. I longed to run negative splits, but I never made it happen.
I have been able to run negative splits lately and I attribute this to a few reasons:
1) Garmin 305
The Garmin 305 was one of the best purchases I have ever made. It allows me to see the time of each mile as I run and I can gauge what pace I need to maintain to run a negative split. Without a training watch it would be very hard for me to determine if I am running negative splits. It has also been helpful for me when setting a goal of running each mile faster than the previous mile. I got my Garmin 305 at Costco and it was significantly cheaper than other retail stores (although you can purchase it online for a bit less).
Of course, it is possible to run negative splits without a training watch (if you know the distance of your route and have mile markers), however I did not have the motivation until I got Dwight!
2) Decide you will run a negative split!
Negative splits just don’t ‘happen’, you have to decide before your run that your goal is to run a negative split and then you have to be conscious of this your entire run. If you want to zone out, I don’t suggest trying to run a negative split because they take a lot of focus and looking at your mile split times. Part of the reason why I love running negative splits is because I am doing math in my head and it is a great distraction on runs. The runs fly by when I aim for a negative split.
3) Start off slower than normal, between 1-2 min/mile less than you normally would run on fresh legs.
Normally, when I start a run I want to go fast on my fresh legs. I am happy at about a 7:45-8 min/mile pace at the start, however when my goal is to try a negative split, I try to make my first mile around a 9 min/mile pace. These times will vary for everyone, but you have to find what is comfortable for you. It will take some playing around with it until you find what works for you…this is part of the FUN of learning to run negative splits! Lots of trial and error. If you are having trouble achieving a negative split, you are likely running much too fast in the first third portion of your run.
4) Run slow for the first third, pick it up in the middle, and finish strong!
I love how Runner’s World puts it: “Patiently run a bit slower for the first third of a run, pick up the pace in the middle and finish with strength and speed.” [source].
5) Go out with a bang for each mile
End each mile very strong and fast, just like you are finishing a race. When I do the math in my head sometimes I realize that I need to boot it in order to make my goal of doing a faster second mile than the first. This often leaves me running hard at the end of each mile to meet my time goal.
5) Take at break at the beginning of each mile and when necessary
I like to finish each mile strong, so I typically take a walking break at the beginning of each mile. This works for me because I get a breather and then it gives me energy to tackle the next mile. I take a break to walk at least once a mile, if not more. There is no shame in walking as much as you need to! When I first started running, I used to run for 1 minute at a time. Over time, you will build up your endurance. [For my running story see the post I did called ‘From 1 minute to 10 miles’]
6) Sprint the last few hundred metres of your run as you would in a race.
Finishing strong is one of the best feelings in the world. I only wished I had started doing it sooner!
7) Walk for a cool-down
This is crucial as you will be very out of breath after sprinting and your heart rate is soaring. I typically walk about 0.25 mile after my runs.
Stay Hydrated
I don’t know how I ever survived my runs without my Camelbak. I bring it on short runs and long runs. I always say I didn’t know how much water my body really needed until it was readily accessible!
“Why does it work?”
Runner’s World puts it nicely “The reason this works is because it can take your body several miles to get warmed up. After that, your muscles are charged, your joints lubricated, and mood-boosting endorphins flood your system. You’ll find yourself running faster without feeling any more effort.” [source]
“What are the benefits of doing negative splits? Why should I do them?”
Negative splits are not for everyone, but they can be great for the following reasons:
1) They build running confidence
2) They improve endurance
3) They are a fun distraction while on runs and a great challenge
4) You improve your math skills (lol)
5) They will help you run strong in races
6) They force you to adjust your pace and give you motivation to run faster and harder than you normally would
7) Injury prevention (it allows your body to warm up properly)
Have you ever tried to run a negative split? Do you think you would try it out?
Updates:
There is a new shipment of Glo Bars at Ambrosia today! There are also more variety packs, Crave, Empower, and Adore Glo Bars in the shopping cart.
Have a great day!
{ 92 comments }
I would love the crunch! I was wondering how long it takes you to make the VOO combo in the mornings – like to assemble it? I don’t really like cold oats, but it is taking a bit too long for me to make warm ones every morning (I add soft serve too). Thinking about trying overnight again!
The longest part is the BSS processing- it takes about 2-3 mins. Other than that it is just layering…its super quick for me!
I always make my hot oats the night before, then wait for them to cool and store in the fridge overnight. In the morning all you need to do is put them in the microwave for a couple of minutes and it’s done (you might also need to stir in some more liquid before heating to loosen them up a little). Just a thought.
Fabulous tips!!! Oooh I can tell already I’m going to LOVE your picture project!
Can’t wait to see more!
Your peanut butter crunch looks amazing!
Do you find that negative splits help with overall speed? I am looking for various ways to increase my pace as I am training. (I am aiming for a 2:15 1/2 marathon this fall…my first ever)
I do find they make me faster overall. I run much harder than when I don’t aim to do a neg split.
Colour me Officially Inspired. I’m going to run negative splits on Saturday, I promise.
Goodluck!!
Did 3 miles negative splits today:) It does help, I tend to run fast in the beginning and this has helped me pace my runs. Race tomorrow…10 miles:-)
I am SO bad about negative splits– they’re like an impossible feat for me!
That peanut butter soft serve looks so yummy!
As a new runner, this information is so very much appreciated! I recently started finishing strong with any type of workout I’m doing. Usually, the last few minutes, I book it! I tell myself “You can do anything for 2 minutes”. I end up walking away from my workouts on Cloud Nine because of this.
And beautiful kitchen art
Hi Angela, thanks for the great tips
You’re awesome. One day when I finally learn to run I will return to this post and re-learn how to run a negative split
Excellent post! I’ve been running for a few years now and know about this, but needed the reminder. My running lately has pretty much been just slugging out the miles, no focus on quality. This was a great nudge!
Good post – I’ve never really thoughtabout negtive splits before, but after reading this I think I’ll make a point of doing them
Here’s an easy way to run a negative split without a garmin: run an out and back route and time how long the ‘out’ part takes then try and beat it on the way back!
Awesome idea!!!
Wow you always get so many good photos of your meals. How on earth are you so patient. I’m lucky to get one photo, sometimes I get none because I’m like “food is done, let’s EAT!”
haha Im obsessed with photography and find it almost as fun as eating (ALMOST!)
Loved this. I’m a new runner so this great information!
Thank you for all that great information!! I’ve never “on purpose” tried to run a negative split (yet) but have done it not on purpose!
I started working with negative splits last summer at the track and actually surprised myself with how much faster I thought I was, even when I felt like lying down and taking a nap! I tried negative splits in a 4 mile race last year and was right on track until the start of the 3rd mile when I ended up with a stomach cramp (probably due to not enough water the day before) and finished well under the time I wanted to. It was disappointing but encouraging at the same time – if that makes sense. Love the photo idea!
I’ve only tried overnight oats once, but I’m always tempted to try them again after seeing your pretty pictures!
Hi Angela.
I have been reading your blog for a while now but I think this is the first time I have left a comment.
I really enjoy reading your running story and your tips on improving your running. I did C25K earlier this year and ran my first 5K in May to benefit the humane society. (I finished in 33:53, which I was amazed with because it was over 3 min. faster than I had ever run that distance.) I took June off from running and did Jillian Michael’s 30 Day Shred.
I am now getting back into running. I would like to do more 5Ks but have also decided to try to train for a 10K. Do you recommend any training programs? I am currently contemplating loosely following Hal Higdon’s novice training program.
I don’t think you can go wrong with Hal’s plans, although if I remember correctly he suggested to run more days than I wanted to so I had to take out one run a week when I looked at his plans. I think with any plan you need to make sure it is adjusted for your lifestyle and body’s needs.
Congrats on your 5k success!!! Amazing time. Cant wait to hear about your 10k.
Hmm, interesting. Maybe I’ll try this for my mile run? Haha.
If I run in the future I’ll probably try going for negative splits 
Wei-Wei
Omg, that peanut butter crunch parfait was definitely made even better by your eating it out of a measuring bowl, haha.
I am generally able to run negative splits during races because I am so pumped on adrenaline! They always make me feel so accomplished
I want to start trying to run negative splits…but I hate math (lol)!
I do have a Garmin 305 though, thankfully!
Also, I LOVE the look of this kitchen project…Can’t wait to see more!
Ahh that PB Banana softserve gets me every time!
I’ve been running more negative splits this year. I know I’ve improved when some have been completely unintentional! Ha ha ha I’m not one for speed right yet but it really is nice to go for to get a quality workout in. Especially when you’re doing just a couple of miles, it helps to add focus and intention to a run. Since I do 10:1s I tend to go by 10 minute intervals instead of miles (or km’s) and then my Garmin just tells me how I did!
thanks for the information on neg splits! very interesting.
oooooooh, i can’t wait to see the kitchen project! and i can’t wait to copy it
hahah well we need your help first before we ruin it LOL
I find the term negative splits quite interesting, because I just run and dont usually analyze my time too much. But it is something I may try to follow more – at least be more aware. I find that by nature though, I tend to start off slower in the first 3 miles of a run and once I get past that 2 mile point, my energy level raises. Its as if I were running with weights attached to my ankles that after 2-3 miles are removed. And usually I always try to push myself the last mile or 2 of a run because – hey, I’m almost done. No need to conserve energy anymore, right?
you are a natural!
Im the total opposite…I start fast and tend to die off lol.
Great point about monitoring the pace with the Garmin. You’ve made me realize this is an important tool I’ll have to invest in to get better. (The apps I use on my iphone right now just don’t cut it. They don’t seem to be accurate).
Thanks for sharing all this great info!
I can’t wait to hear more about the kitchen project!
I have an idea of where you’re going with that kitchen project so I can’t wait to see if I’m right. Those photos look great blown up though!
Thanks for the link to your “1 minute to 10 miles” post. Lots of helpful information!
Glad you like it!
oooh, I can’t wait to see the kitchen project!! I have been meaning to make prints of my pictures, yours look amazing!
Thanks for the info on the negative splits. I’ve never tried to run a negative split, but this definitely helps me! I feel less intimidated.
I just love this post! This definitely gives me inspiration to run an negative split.
Great post, Angela! Especially since I’ve been trying to work on negative splits. This helps a lot!
your overnight oats look delish!
Great running information! I am definitely going to try running negative splits in the future to mix up my runs!
I definitely think running negative splits is a wonderful idea for racing and have been trained for years to run them! I also like to do speed intervals where I run negative splits…not just longer runs. The bfast looks delicious lady!
Great advice Angela! On shorter runs, I found I run negative splits naturally but struggle more to do it on longer runs.
Those are like jungle oats with all the green around! Sounds like a perfect crunchy recipe!! I’ll get to negative splits…one day…….
Yum…crunch in the VOO!! Great idea!
Thanks for the negative splits review. I’m not a regular runner but I like the idea of this training!!
You inspired me to try a negative split and I tried it the last time I went running and I did it! It was very challenging but at the same time, more fun (i think!)
Another bit of info on negative splits I remember reading somewhere is that when you run fast in the first half, you get lactic acid build up which fatigues the muscles and forces you to slow down. But if you take it slow in the beginning and build up your speed, you delay the build up of lactic acid and can finish strong!
Wow great info thanks!
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