Race Strategy - Negative Split or Steady Pace

I just finished my 3rd Half (but first one in a lot of years) and while I finished in 1:57, my goal was 1:45. I ran the first 2-3 miles with a freind but then took off on my own for about 4 miles. I found myself dragging from about mile 6-10. I took a GU at mile 10 and felt great the final 3 miles.

My question is this. If you want a goal time, do you pace yourself so that each mile is the same or do you go slower for a portion of the early miles then pick it up with the remainder of the race to go knowing you have conserved your energy?

Just trying to get some ideas as to how I should approach my next Half.

Personally, I think the race is plenty long enough that going for negative splits is the best strategy (unlike the 5K).

I always tell people this...if you aren't fresh enough at the end to kick it in and make up a total 20-30 seconds from the first 1-2 miles, depending how long you take to get up to race pace, you aren't likely going to be able to maintain those even splits either. And trying to "bank time", by running faster than race pace early on, is an even worse strategy.

For a half, I'd warm up with about 15-20 minutes of easy, easy running, with some striders and then run no more than the first 2 miles above race pace, no more than 20 seconds per mile slower.

In fact, I plan to test this in 10 days. Plan is to run mile 1 at +15 seconds, mile 2 at +10 seconds, be at race pace from mile 2-10, and then let it all out for the final 5K.

Hope your next race goes great!

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Sotally Tober is Runnin' to the Finish Line

Sotally's plan is perfect. that is what I would do. neg splits are hard. His plan is solid.

I would just like to add something else. why did you wait so long to fuel? It would seem to me that you ran out of fuel early and by the time you got a gel in you it was too late.

for a half I would have taken fuel at mile 4-5 then again at 9-10. this way for your final kick you would have all the tools you need for that extra push.

next time you'll rock the half!

Thanks for the help Sotally and Geely.

Geely, no reason on why it took so long to re-fuel...other than I only had one with me so I was kind of holding on to it. I will take 2 for my next half.

Sotally, I will print out the advice and put it to the test.

Thanks again.

Since I'm more of a "just cross the finish line under my own power and will," I haven't yet gotten to worrying about such things as negative splits and specific paces. I would say, though, refuel as needed, and don't forget to enjoy the race - some days, I am just thankful that the scenery and people more than make up for the fact that it takes me forever to get through the 13.1.

It can be difficult not to start out "to fast", takes dicipline sometimes. I like to finish strong even if I have a slower than expected time. Oddly some of my best times come from going out "to fast" though.... weird.

not really Gerald...there was some buzz on runnersworld about starting out fast for a better 5k time. you have to try both ways to see what works for you.

but I think with a distance race you need to start slower so not to blow up in the end. not so slow as in a warm up but like Sotally said +15 seconds and such. you don't want to be so off your race pace that you may never be able to recover lost time.

I have found even splits to be the best for me. neg splits are hard to pull off. but certainly can be done.

but as far as fuel is concerned it is better to fuel at planned intervals and not when you "feel" it. the idea is to never start to feel like you are fading in that area....I do not mean not tired...I mean hungry or light headed. to be able to kept performing at a certain pace you need to supply your body with the right tools.

OK IMHO...

I agree with you Geely and was going to say something similar about fueling. that's what the training runs are for - to practice what your body needs as far as fueling goes and then realize that come race day, you might need a bit more, or you might need to fuel earlier than you did in training runs because you are generally running faster in a race. I have been able to do training runs up to 15 miles or so with nothing more than water that I add something to - like Cytomax, or Motortabs. but I would never do that in a marathon. I think something each hour, whether you feel like you need it or not, is a safe fueling strategy.

Great advice everyone. Learning to curb your energy and start out a long race slower than race pace is difficult. I have worked on this the last few years, but still find myself getting caught up in the emotion of the race and wanting to get up to race pace quickly. I like sotally's advice and will be using that strategy to hopefully run a negative split tomorrow at a 15 mile race. I like to save something for the end and then finish on a strong note.

Good luck. Just don't finish too strong. Finish with an empty tank, not an ALMOST empty tank.

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Sotally Tober is Runnin' to the Finish Line