Slowing consistent - Each 1/2 mile lap is slower than the previous? Am I doing ok or should I change anything?

[Yellowsunset]

I'm at week 8 and did a 30 minute run today because at 28 minutes was still enough left to go another 2 minutes. Soon be on week 9. I'm generally happy with progress, there's been a few "bad runs" and delays in getting out regular etc. But I'm delighted and still can hardly believe i am actually running steady for 30 minutes and feeling good just legs a little tired but mentally and physically revived!

So where i run at moment, if I do the outer lap which I did 4 full laps of today, the outer laps are 1/2 mile length. I notice when I look at my strava segment.. each lap is slower than the previous. Should I be trying to speed up and push myself further each lap faster?

Thank you in advance ☺

[IannodaTruffe Mentor]

Most elite athletes trying to beat a on aim for negative splits ie. faster second half of the run........so go slower at the start.

As a new runner it is more important to identify your easy conversational pace because it is recommended that you spend up to 80% of your running time at that pace.

[Yellowsunset Graduate in reply to IannodaTruffe]

Thanks for your reply. I will try this next time and see how it goes. I've got garmin watch so can start off around 11 minute mile and try to end at 10 or close to it. Thanks.

Re easy conversational pace.. I run solo.. but I think I could manage some sentences.. but i would be afraid to as it would distract me and change my breathing pattern.

I really have to concentrate really really well on steady deep breaths, because, when I forget, I get a stitch behind my right rib (probably at diaphragm) and to completely ruins my run! Lower tummy side stitches I can run through no bother.

IannodaTruffe @

[IannodaTruffe Mentor in reply to Yellowsunset]

An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

[Yellowsunset Graduate in reply to IannodaTruffe]

Will try this next time, thanks! Even if people think I'm gone a bit talking outloud to myself 😄

Looking at my heart rates on pic above.. my heart rate was not even high at the first 1/2 mile segment, and I had already done about a half mile or more before got onto the segment bit. So my heart take a while to speed up it would appear 🤔

Then when I was slowing down.. heart rate was up closer to max... maybe being tired got heart up?

my max heart rate showed as 181 today.

[Yellowsunset Graduate in reply to IannodaTruffe]

I'm trying to add a photo when I reply and I cannot

[nowster Graduate in reply to Yellowsunset]

One trick for avoiding stitches is to push out your tummy when breathing in and suck it in when breathing out, or reverse that.

If you find you're slowing down at the end, you might be starting off a little too fast, something I find myself doing often.

[Yellowsunset Graduate in reply to nowster]

Thanks for your reply. Yes, thats what I try. When I concentrate well on breathing its grand.

Going to try starting slower and try to increase

[Blackberrypie Graduate]

The trick with negative splits is not to push harder at the end but to go slower at the start and allow your body to speed up naturally.