How to read the split worksheets

On the right side the "worksheet" tabs will show you your goals as well as your actual race splits. They will be broken into Frosh/Soph Boys, VG - varsity girls, and VB - varsity boys

On the left (800, 1600, 3200) tabs you will see your actual split breakdown. It will show you what your pace was for each lap and you can see how much you speed up or slow down

the top row will always be your goal. I will come up with goals for each of you. Brayden in this case was looking for 78 second laps which would get him a 5:10 mile. look at this BEFORE the meet.

The second row will be your actual splits from the race. I will send these out AFTER the meet.

The third row will be the lap readouts. Usually a clock or someone at the start line will yell out times to you as you cross. For Brayden he was looking for 1:18 first lap, 2nd lap would be 2:36, third lap 3:54, and finally he should cross at a 5:10.

• It is important to know the lap readouts because trying to do the math to figure out if you ran a 78 is hard in the middle of a race.

• Knowing the readouts allows you to listen for a time, and instantly know how ahead or behind you are.

In the first row you will see your actual splits from your race. in seconds. These are the same as the 2nd row from the worksheet tabs.

In the second row you will see what your pace is had you run four of those splits. For example, Brayden's first lap was a 1:11, had he run four of those he would have ran a 4:44 mile. You want to pay attention to this, because Brayden's goal was 5:10, he ran the first lap way faster than he needed to. Meaning he spent more energy pushing a faster pace, which can come back to get you later in the race.

• • • You cannot always control how fast the pack goes, each race is different. But the farther ahead of your goal pace you are, the more energy you are spending.

Brayden's 2nd lap was 80 seconds, four of those would have gotten him a 5:20 which is slower than his goal. Using the third row here you can see a red 9. This means Brayden slowed down by 9 seconds from lap 1 to lap 2. The red box means that this was the biggest drop in pace he had.

• • • Keeping a constant pace is always better, but remember. It is not always easy to run consistent splits.

From lap 2 to lap 3 Brayden slowed down by another 2 seconds. From Lap 3 to 4 he sped up by 5 seconds (it is green because he sped up). You can see the paces for each lap, he started fast and was ahead. Ran two laps below his goal pace, and thin finished slightly ahead. His overall time was right on his goal.

• • • Again, I cannot stress enough how each race will be different. But having a goal in mind and not going out too fast is the key to hitting your goal paces.

      • The two biggest mistakes runners make is 1) going too fast on lap one and 2) slowing down too much on lap three.

On the right hand side you have your fastest lap split (71 for Brayden) and your slowest lap split (82 for Brayden). It then tells you what those would be in minutes (71 = 1:11).

The far right column is the most important to look at, you can see here that from slowest to fastest laps Brayden had a 44 second spread in his paces. Meaning his fastest lap pace was 44 seconds ahead of his slowest lap. The goal is to get this far right column number as close to zero as possible.