Negative Splits

We started the week with a familiar Boot Camp route. In the Winter, The Church Run heads South on Peachtree to the Churches, then hangs a left and runs East to Garden Hills Playground. The first 2 miles are down hill. The long descent on Peachtree allows us to take our time and warm up with minimal effort.

We Stopped a half a dozen times on Peachtree for core muscle exercise. About half way down the hill, we changed gears to get the heart rate jumping. After one last stop in the middle of the road in front of Sunny Brook Park in Garden Hills, we started climbing our way back home. Having warmed up and pumped out 550 repetitions of core exercise, we emptied the tank as we climbed up the hills and stairs to the tennis courts in Frankie Allen. After a set of 6 count ab builders, we ran race pace up Shadowlawn back to the Church.

The effort in this mornings workout started easy, progressed to medium and finished hard. As we moved along, we kept going faster and working harder.

Someone trying to run 20 minutes for a 5k might try to portion thier effort accordingly. The first mile would be 6:40, second mile 6:30, third mile 6:20.

The way the brain works, its easier to run the last mile fastest. Our minds will tell our bodies its okay to hammer if it knows the finish line is near. If we get in trouble in the first mile having gone out too fast, the alarm bells will sound and the paces will fall off dramatically. It take discipline to go out easy and finish hard.

Barb	11
Kathleen	11
Prancey	11
Susie C	11
Susie Mac	11
Cindy	10
John G.	10
Lisa	10
Mary D.	10
Chris W.	9
Jenny	9
Jimmy F	9
John O.	9
Mary	9
Michael	9
Brittany	8
Caroline	8
Kaffee	8
Kristin	8
Margaret	8
Paige	8
Stacey	8
Alan	7
Cindy Neal	7
Elizabeth	7
Gary	7
Harriott	7
Irene	7
John S	7
Kristen	7
Christine	6
Glamour	6
Holly	6
Katie	6
Leslie	6
Maggie	6
Roxanna	6
John O'Neill	5
Kristin C.	5
Laurie	5
Liz	5
Mike C.	5
Sally	5
Miller	4
Todd	4
Kasey	1