|The triangle of pain - clockwise from the pin. Short and sweet and sweaty.|
I am currently at my in-laws cabin in minnesota and didn't have the sometimes useful crutch of the treadmill to make me work hard, so i opted for a negative split attempt on a slightly less than three quarter mile loop of dirt road right out the front door. It starts off with a climb of about 50 or so feet over about two tenths of a mile, starting at a relatively modest incline and then steepening as it goes. Of course i get to lose that elevation gradually over the rest of the run, but i'm a big believer that any run other than a flat steady state run is harder than a flat steady state run. So in my mind this is a bit tougher (and i shouldn't expect to be as fast) than a three quarter mile interval on a track.
Off i go. First lap is 4:18, about a 5:56 pace. Not bad, but it wasn't easy. I rest for one minute and twenty four seconds (so that i have exactly 4:18 left in my 10 minutes -- motivation!!!) and bolt towards the hill. My insides were rebelling as i neared the home stretch. 9:56.
Negative by 4 seconds. Woo Hoo!