#negativesplit

A solid 9️⃣ for today’s #longrun. I added a little twist to this one too. I started out with a very easy jog to @wtwoodsonhs, then after more on the school grounds, I got on the track and stepped up the pace. I was hoping to go #10k goal pace (7:05) for 2 miles, but my fitness isn’t quite there yet. I did the first mile 7:27, second in 7:20 so I’m happy about the #negativesplit. After that I still had to finish the long run, though, and I still needed more than 30 minutes to get to 75 total. So I took a longer way home. Legs were pretty beat after the time trial and all the #indoorrowing and #strengthtraining workout I did yesterday. I slowed down big time near the end but the heart rate was very controlled. Overall I think this was a really good endurance test. Looking forward to a recovery day tomorrow. #runblr #fitblr #10ktraining #masterstrackathlete #winterrunning #springracingseason #monumentave10k #cherryblossomtenmiler (at Fairfax, Virginia)
https://www.instagram.com/p/B8CfFszH0Tg/?igshid=mcbxgdjmv5dm

In Philadelphia for a family gathering but I still had to get my quality workout done. @mcmillanrunning called this one a 5-mile #timetrial to be run at or close to my planned @cherryblossomtenmiler race pace. After four days of hard training I knew that was going to be tough. My legs were very fatigued and the outbound leg of this run was a sneaky long uphill that I definitely felt. I ended up climbing 100 feet to the turnaround. On the bright side that made for a nice #negativesplit on the way back! I averaged 7:39/mile for the segment but I am sure I can do much better than that on tapered legs in two weeks. Right now, I'm still in the lab with #worktodo. #runblr #fitblr #temporun #springrunning #springracingseason #northfacedctrailhalf #masterstrackathlete (at Conshohocken, Pennsylvania) https://www.instagram.com/p/BvZOKM5hggv/?utm_source=ig_tumblr_share&igshid=16rb76u4rc813

Solid progression run this morning starting from the new @potomacriverrunning store in Vienna. This was the final high school group fun run of the summer and several of my #leelancerscrosscountry runners showed up to join the group. I started out trailing the back of the pack while the kids all took off, just running my easy pace, but then at the turnaround I decided to jack it up. I took a minute per mile off my pace for a strong #negativesplit #progressionrun. And I caught a lot of those youngins. 😉I've had some challenging quality sessions this week and my body has responded well to them. I'm still working my way back to where I was a year ago but the progress made since April is clear. #runblr #fitblr #summerrunning #armytenmiler2017 (at W&OD Trail)

Ha, rainy day run needs a dry bag for my phone! 😅Happy Global Running Day! 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️ I’m celebrating that today was one of those few perfect running days because I got a yummy blueberry & banana waffle and ran a 5mile Negative split run in drizzly rainy weather. 💕💕💕 #nationalglobalrunningday #negativesplit #runhappy

We did it!!! 💪🏻🏃🏼‍♀️✅ so proud of myself. I am bummed though, I got turned around on the trail and short changed myself an entire mile 😭 there were so many races happening that I just followed the wrong signs. Didn’t realize till I was done 😕 oh well! I finished 12miles in 2:11. So add 10:30 and that would be my completion time 🤣🤣 #negativesplit I’ve already picked out my next one 💪🏻🤗🏃🏼‍♀️ #funeralformyfat

This woman was awesome today! Samantha Roecker was 2nd today at Hartford Marathon. She negative split and only had a 8 second variation between her average miles. She runs for @tracksmithrunning and looked good in the marathon! #tracksmith #tracksmithrunning #hartfordmarathon #hartfordmarathon2017 #negativesplit (at Hartford, Connecticut)

Just a 5k with a 10 mile warm up 😄 #halfmarathon #negativesplit (at Spokane Riverfront Park)

Whew! It was so cold this morning! I was originally planning to run with another friend and descend from 9:20 to 8:40, but when she couldn't make it, I decided to stick with @laurennmcmillen for the first 5 miles, then try to descend from 9:20 to 8:40... when I hit 8:50 for mile 6, I knew I could do it. I went purely on perceived exertion to finish my last two mile this strongly!! I'm still so far behind where I was before the accident last year, but I feel like its at least possible to get there again!! #negativesplit #showyourpr #restontenmiler