Positive mind and Negative splits. ✌🏼
A negative split is a strategy that involves completing the second half of a workout faster than the first half.
Here’s one of my favorite negative split training strategy for completing 11K in an hour.
- Warm Up
- Easy 6K in 35 minutes (pace between 06:00-05:45)
- Gradually increase pace for the next 5 kms and finish fast. (05:25, 05:20, 04:45, 04:40, 04:30)
- Cool Down
This is a disciplined technique to progressively increase speed, to conserve energy for the 2nd half of the workout and to finish strong. 👊🏼
When I do the best I can with what I have, then I have won my race.
Another mile run for NYRR Virtual New Balance 5th Avenue Mile. Today I was 2 seconds slower than my Best Mile of 06:08. 😒
Nevertheless, I will try, try, try and try again. If I can get better, why not? 😃
When you tell people you’re eating healthier, running more often these days, regularly working out, the response is mostly positive and encouraging.
However, you’ll also come across people who’ll say things to you like “how can you eat that shit everyday?” “Oh come on, one more drink?..” “You’re no longer fun” “How boring …!” “Live a little” “You are not what you used to be” “Who gets up at 5 o clock on a Sunday morning?” and all the other mundane reactions and responses.
Trust me, don’t take them personally. You are doing what is best for you and hopefully your friends or family members are doing the same for themselves.
No one will understand the lifestyle that YOU want to LIVE – so don’t let anyone talk you out of your dreams. Don’t EVER let that happen.
Let’s not waste another day breathing in toxic air. Take in who and what feels good and discard the rest.
Inhale good shit, exhale all the bullshit.
This breathing technique is a natural tranquilizer for the nervous system. The power of deep calm, easing the body into a state of calmness and relaxation.
1. Close your mouth and inhale through your nose for 4 seconds.
2. Hold your breath for 7 seconds while your muscles tense.
3. Exhale completely through your mouth, making a whoosh sound for 8 seconds and let it all go 😀
Repeat 4-5 times or until you are calm and your heartbeat is back to normal.
This breathing technique works so well for me that it puts me into a relaxed state immediately.
I prefer doing this post my Interval runs and / or High intensity workouts.
P R – Two letters that make every runner smile 😬😬
Today I ran a 5K PR in 21 minutes 11 seconds as part of #NYRR Virtual Racing powered by #Strava. It feels AWESOME 😎
I still have a long way to go if I have to beat 5K < 20 minutes. That’s tough, but nothing is impossible. 🤭🤭
You cannot calm the storm.. so stop trying. What you can do is calm yourself. The storm will pass.
To get these results you must focus on your diet, training and recovery.
Sometimes it is okay to cheat on your diet plan or to skip a couple of training sessions.
If you can train well and stick to clean eating 90% of the times then you can say that you’ve achieved your goals and you’ll definitely get the desired results.
The purpose of your training should be about progress, not perfection. If you’re consistent, it is VERY EASY to get those results (I am saying this after completing 12 weeks of my Bodyweight Training successfully). 🤸🏻♂️
Most importantly, listen to your body, drink lots of water, get peaceful sleep every night and stick to your plan.
It’s EASY isn’t? 😀😀