How To Negative Split Your Next Marathon

One of the most effective strategies for improving your race times at endurance events is mastering the art of pacing. There are a few key factors that come into play in order to effectively execute a strong pacing strategy, which include your: fitness, emotions, fueling/hydrating, race day elements, and mental drive. I've been racing for almost 30 years over 650 races with most of them being in the last 2 decades post graduate school. With 84 Boston Qualifying times out of my 163 marathons, here are my five strategies to help execute a strong pacing strategy, while targeting the coveted negative split. 

1. Craft a Solid Pacing Strategy 

If the course is relatively flat and/or evenly distributed in its course profile, the goal is to run even splits or finish 1-2 minutes faster in the second half than the first. In a meta analysis of personal records for professionals, elites, age-groupers, and recreational runners, it is often times even splits or 1-2 minutes positive or negative splits. If you find yourself finishing more than 2 minutes faster in the second half, it may be a sign that you left too much left in the tank in the first half—meaning you could have pushed yourself a bit earlier in the race.

Create realistic Time Goals A, B, and C for your race that are based on your current fitness by analyzing your training log carefully. Don't let your emotions overreach what time goals realistically are. Working with a run coach can help do this for you with a trained eye to develop a pacing strategy based on these goals by analyzing your key run sessions and test races during your specificity phase of your training program. The key insights are in your training log.

2. Take into Account Weather, Course, and Environment  

Once your time goals are created and you have an idea of your pacing strategy, you must factor in: heat, humidity, altitude, course profile, race dynamics that will all come into play in your pacing strategy and overall race day execution. If you don't make the right adjustments, the second half of your race will adjust it for you. Again, remove emotion of what you wishfully want, and realistically take into account your fitness with the elements presented on race day. If you do, I promise you will pass several runners in the second half.

3. Prioritize Fueling and Hydration

A well-executed fueling strategy contributes to the success of your pacing strategy.  During training, pay attention to what works best for your body—experiment with different gels, chews, and hydration methods during your long runs and key intensity sessions. Once you find what works, continue to repeat it again, and again, and again. This is why marathon training should have a few months of training cycles to properly fine tune these strategies in different weather, course profiles, emotional states, fatigue levels, distances, and intensities. Your training serves as a window to every scenario possible that can be presented to you on race day. A run coach or nutrition coach can help provide tailored advice based on your unique needs, ensuring your fueling plan is solid in training. On race day, stick to your fueling and hydrating strategy. Make adjustments on the fly if needed. Stay engaged to stay on top of it, even if and when things don't go as planned because often times they don't. 

4. Drawing Strength From Yourself / Check Your Emotions

Training for your personal best is hard, whatever the distance. Aiming for your best on race day is hard. You are aiming to find the stronger version of yourself. You are aiming to make your own breakthrough and explore what is possible. This is empowering. However, it is very easy to allow ourselves to fall into self-doubt either telling ourselves: we are not ready or being too unrealistic of what the finish time could be. This is where the practice of mindful visualization, breath work, and inner dialogue each help check your emotions to what is realistic but also empower yourself to unleash. A coach can help you reflect on the progress you’ve made, providing mental reinforcement that can offer a significant boost during the tough moments of the race. My athletes very often tell me after their goal races: "Coach, I heard you in my head out there." I did my job because they know I am invested in them reaching their goals. 

5. How Bad Do You Want It

Why did you choose to run this marathon? Whether it’s to challenge yourself, honor a loved one, or achieve a personal best, remind yourself of your purpose to ignite your drive and determination. As fatigue sets in and it gets painful, this powerful reason can serve as the motivator propelling you forward to push through the discomfort to finish faster than you started. 

Negative splitting a marathon is not just about pacing strategy. It is about mindset, preparation, and self-awareness. With a solid pacing plan, proper fueling and hydration strategies, and a reminder of your deep connection to your why, you can conquer the marathon and finish stronger than you started. Let me know if you are looking for an endurance run coach to help you reach your goals this next upcoming marathon season. Allow me to guide you to unlocking what is possible within you. 

Baldy Run To The Top Recap

A beautiful mountain race celebrating 60 years located in the San Bernardino Mountain range, which climbs 7 miles with 4,000' gain from 6,000' altitude to the 10,064' summit. 

Results: 

1:51:56, 1st AG F40-45, 17th Female, 136th OA of 690

8am start, 68F, 30% humidity // 67F summit // 75F notch

Goals:

• A 1:45 summit - Baldy 2006 race age 21
• B 1:56 summit - training Sep 2023, 62F 10am start
• C 2:30 summit - training May 2025, 73F noon start 

Logic: 

• Goal C was a must. I should be stronger than the start of my 2025 summer trail running season. In May 2025, it was my first Baldy summit of the year, in heat, and I was still nursing bilateral hamstring strains grade II from March 2025 (LAM + Boston).
• Goal B was realistic. 2023 was a strong comeback year for me, post meniscus tear: 2021 was all rehab with 8 months of only walking, 2022 was a gradual come back to races, 2023 was back to speeds from ten years earlier. This pacing strategy would be the most realistic test. 
• Goal A was a stretch. Not impossible. However, now reflecting on it, I might have allowed emotions to get in the way of making the leap for it. If I had been more calculated mentally the 2 days before and more focused during the second half of the race with my pacing, I could have potentially taken off the final 6 minutes to beat my younger self from 20 years ago. This is the beauty of racing. It is a test of how you show up on that day. 

Fueling/Hydrating:

400 Cal - 1/2 wheat bread, PB, honey, walnuts (90min before)

100 Cal - Vital4U shot, supps, pickle juice (30min before)

100 Cal - Maurten gel (start)

100 Cal - Maurten gel caf (mile 3.5)

100 Cal - Maurten gel caf (mile 5.5)

400 Cal - 1st bottle DrinkMix + Electrolit powders (first 3mi)

100 Cal - 2nd & 3rd bottle Electrolit powders (final 4mi)

300 Cal - chips, drink (summit after finish)

100 Cal - 1 bottle Electrolit (notch)

300 Cal - RNWY protein, creatine, pickle juice + Splendor sparkling water (at car) 

2,000 Calories total consumed

1,300 Calories burned (10 mountain miles)

Water Aid stations every 2 miles, Scratch booth at Notch

Discounts Available: 

Vital 4U - NADIA10 

Pickle Juice - NADIA20

RNWY - NADIA15

Splendor - NADIA15

Wins:

1. Did my strongest climb via Devil's Backbone in 1:51 since I have been logging it on my strava, since 2017. I usually create my time goals based on pre-2020 and post-2020 (meniscus tear). I beat Goal B and C. Came close to Goal A by 6 minutes. 
2. My fueling and hydrating were on point given the course, weather, and my individualized needs to not bonk, not cramp, and not feel spent afterwards throughout the day. 
3. Didn't cause more injury or pain to my problematic lower back (QL region) that has been giving me issues these last four weeks approximately, which is the main reason three weeks ago I shifted from mountain training to road training and cut training volume by half. 

Areas To Improve: 

1. Control more controllables days leading up to race day, even for Goal B races. Life, drama, and emotions happen to all of us. The couple days prior to the race, I allowed it to distract me by prioritizing others and it cost me emotional drain, upset, and crying. What isn't seen normally in our race results is the deep emotions that either help us or come into play in hindering our potential. However, this is part of being a competitor. It isn't the only hat that we wear in life and balancing the other obligations of life are important. 
2. Execute a better strategy for the second half of this mountain course. I was smooth and calculated the first three miles running nonstop and did not exceed the effort I planned. However, in the fourth mile, I began to get mentally distracted from the events the last couple days weighing on my emotions and that distracted me to push less. Here is where I could have pushed more to shave one more minute. It is easy to walk when you see others giving into walking. On this course, it's seen as power hiking. By the 5th and 6th mile, I was stuck behind a row of runners on single track sections a couple times and it took a little effort and confidence to ask kindly to pass on the left. Could there have been an additional 90 seconds in each of those miles lost? By the 7th mile, when I saw I would not hit my Goal A of 1:45, I felt deflated. Hard lesson reminder: Keep your mind right. Keep your mind focused. The race is for your goal. 
3. Maybe choose to run with a double handheld vs pack holding 1.5L with additional items. Normally, I race trails from 50K and below with a handheld. Race morning I found myself questioning myself because I had not focused on mountain training for the last month AND the summer was focused on distance mountain running vs speed mountain running. These little differences matter and I need to manage my expectations that I wasn't targeting Baldy. After reviewing my splits and reflecting on the above factors, I know I could have peeled at least 6 more minutes off in those last three mountain miles. 

Overall, I am very happy to have returned to race on one of my favorite training grounds. Max and Bruno's ashes rest at the summit that I finally had the courage to spread on a solo summit earlier this summer in 2025. I will always have a special place in my heart for Baldy. Thank you for reading and hope to see you next year at the 61st Annual Baldy Run To The Top. Feel free to reach out to me if you're looking for an endurance coach or have any questions about my endurance coaching program for roads, trails, triathlon, or ultras. 

10 Principles to Fuel for Performance

Nutrition Series 

Part I

Performance fueling requires tailored strategies based on the duration and your activity choice: endurance, strength, or high-intensity. I've competed in endurance sports for almost three decades and have followed nutrition science closely since the 90s. Nutrition science continuously evolves with new data, new products, and as new strategies emerge, the fundamental principles remain relatively the same. Here are some universal principles I recommend to maximize energy output, recovery, and overall performance for my athletes, my father, and myself, whether you are a beginner or an experienced athlete seeking to enhance your performance.

1. Know your numbers

• Track your carb needs per hour
• Track your hydration needs per hour
• Track your electrolytes, particularly sodium, needs per hour
• Each of the three components vary for each individual and will change for you with differing environmental conditions 
• Once you know your numbers, begin to optimize your intake in training with the below points 

2. Know how you’ll hit your numbers

• Practice with different fuel sources: chews, gels, bars, liquid nutrition, fruit, candy, chips, solids, etc.
• Practice with a different pack, belt, and/or handhelds to find your preferences.
• Ex. I use ultimate direction handhelds while racing on trails up to the 50 mile distance because I want to efficiently go in/out of aid stations. I use UD hydration packs for mountain races, stage races, and always for training in trails or mountains to carry extra for emergencies. 
• Practice fueling/hydrating in different weather conditions and different intensities. 
• Then practice increasing your carb intake and/or hydration as the intensity, duration, or weather demands more from you.

3. Be prepared to adjust

• Things can go wrong on race day. They usually do the longer the duration of the race event. Don’t stop fueling or hydrating. This can be a very easy choice to make when we have GI distress, however, it is imperative to aim to stay on top of your nutrition/hydration even when things go wrong. Learn to adjust in training so you can adjust on race day.

4. Train your gut

• Generally, caloric needs increase for anything over 90 minutes.
• The standard for carbohydrates was 60g/hr. Some age groupers are now able to consume 80-100g/hr. Some elites/professionals are pushing 120+g/hr.
• Be patient. It takes time to be able to increase your carb intake and teach the gut to process more carbs. Find the ideal number for you.
• Practice your race strategy in training.
• Heat, humidity, altitude, intensity, and race day nerves all impact how your GI tract processes nutrients. Practice and train it. ALL these factors are the common reasons athletes have GI distress during their races. It matters. 

5. Prepare your crew (ultras, mountain races, stage races)

• Share your detailed plan in advance. Spreadsheets work great.
• Have a back up plan for worse case scenarios. 

6. Carb load

• Race week should be healthy, balanced like your regular eating routine.
• Increase carb intake day before or morning of key long training sessions. 
• Increase carb intake primarily the two days before your goal endurance event; however, there is no need to overdue it.
• There are simple, complex carbs, healthy and unhealthy carbs, soluble, insoluble fiber, etc. Get familiar with what works for you in training so you repeat what works for you before your long runs and key training sessions for race day. 

7. Hydration

• Hydrate well for heath and performance daily. This doesn't change during race week. 
• Increase hydration and/or electrolyte needs about 2 days before your key training sessions, long runs, and goal events. 
• Create a strategy where you are hydrating regularly whether that be throughout the day, during your long training sessions, and goal events. 

8. Pre-race breakfast

• Practice timing and amount during training.
• Race morning nerves will impact how you process nutrients therefore practicing is key. This is why you hear sometimes some individuals are nauseous race morning--it's race nerves impacting how they're processing nutrients already. 
• Ex. What I do for a road or trail half marathon or marathon: 
• 90 minutes before: 200-500 Cal of carbs
• 5 minutes before: 100-200 Cal simple carbs

9. Caffeine

• Know your tolerance.
• Recognize your caffeine sources add up.
• Practice your strategy in training.
• Adjust with the course profile, your tolerance, and with heat as needed.
• Race morning nerves impact how your GI tract processes nutrients.

10. Recovery

• Prioritize your protein intake.
• Celebrate, however, prioritize a healthy, balanced meal. The more ideal your nutrition is after your key training sessions or race day, the better equipped you are to recover and be ready for what is next. 

Next up: 5 Tips How to Strategize your Fueling Strategy. 

If you are interested in learning a more detailed way how to optimize your nutrition, this is included in my coaching programs for my athletes. Email or message me your goals for your goal race and let's explore if my coaching program if the right fit for you. 

Notable Marathons, Ultras, & Countries Visited

Twenty eight years ago when I started running competitively, I began collecting my running and traveling memories. Every experience was unique, each one touched my heart in a different way, and reflecting on them fills my heart with peace and gratitude.  Here I share some lists I've compiled as I organize my memories, files, and data. I look forward to share a more in depth review of favorites and recommendations for both on the road and trail locally and internationally.

My gratitude and joy comes from reflection as this can be a cathartic process. After a roller coaster of very high highs and lows in my 20s, it was my 30s that introduced some of the darkest moments and challenges of my life. It has taken some drastic changes and reflections to undue the trauma my body and mind went through. I gave up alcohol shortly after losing my two senior pups (12.29.21) and a tumultuous decade. Since then, I am 1,247 days alcohol-free. It has been one of the best decisions to turn my life around. I give thanks to be alive today to write these words and remind whoever needs to hear this: you are not alone in your struggle.

Thank you for reading and your support. I love learning from you and my hope is to share my experiences with you to ignite: what is possible within you? 

Favorite US Marathons: 20

1999 - LA Marathon (27)

2006 - Lake Tahoe Marathon

2008 - Big Bear Marathon* 

2009 - Portland Marathon 

2009 - Philadelphia Marathon

2010 - Boston Marathon (15)

2010 - Big Sur Marathon (4)

2010 - Bellingham Bay Marathon 

2010 - Carlsbad Marathon (3)

2011 - Disney World Marathon (2)

2011 - Red Rock Canyon Marathon 

2011 - RnR Mardi Gras Marathon

2011 - SF Marathon (7)

2011 - Pikes Peak Marathon* (2)

2011 - NYC Marathon 

2012 - Catalina Marathon* (2)

2012 - Route 66 Marathon

2012 - Houston Marathon 

2012 - Myrtle Beach Marathon

2012 - Napa Trail Marathon*

2012 - Chicago Marathon (4)

2012 - Mayor’s Alaska Marathon 

2012 - Hoover Dam Marathon (2)

2015 - Honolulu Marathon 

2016 - Marine Corps Marathon 

2024 - Every Woman’s Marathon

() - number of times completed

* trail marathons 

Favorite Challenging Marathons: 7

1. Kilimanjaro Summit Marathon - 15,000' gain    (2025)

2. Inca Trail Marathon - 11,000' gain                     (2012)

3. Pikes Peak Marathon - 7800' gain                    (2011)

4. Tushars Mountain Marathon - 7000' gain         (2025)

5. Leadville Mountain Marathon - 6000' gain        (2025)

6. Great Wall of China Marathon - 5500' gain       (2016) 

7. Caballo Blanco Marathon - 5000' gain              (2018)

International Marathons: 13

2009 - Bermuda Marathon 🇧🇲 

2009 - Rome Marathon 🇮🇹 

2010 - Barcelona Marathon 🇪🇸 

2012 - Inca Trail Marathon 🇵🇪 

2013 - Sussex Trail Marathon 🇬🇧 

2013 - Quito Marathon 🇪🇨 

2016 - Great Wall Marathon 🇨🇳 

2017 - Havana Marathon 🇨🇺 

2018 - Caballo Blanco Marathon 🇲🇽 

2019 - Mexico City Marathon 🇲🇽 

2019 - Berlin Marathon 🇩🇪 

2024 - Sydney Marathon 🇦🇺 

Other International Races: 7

2015 - Mt. Mayon Triathlon 🇵🇭 

2016 - Jakarta 10K 🇮🇩 

2017 - Seawheeze Half 🇨🇦 

2019 - Medellín Half 🇨🇴 

2019 - Infinite Trails Ultra Relay 🇦🇹 

2022 - Jamaica Half 🇯🇲 

2025 - Kilimanjaro Half 🇹🇿 

Ultras: 21

2011 ET 51K - 1000' gain

2013 OTHTC 50K - 2500' gain

2014 Avalon 50M - 6600' gain 

2014 SOB 50K (2) - 6500' gain

2014 Rancho San Juan 50K - 4000' gain

2014 Cowtown 50K - 1000' gain

2014 Harding Hustle 50K - 5900' gain 

2014 TransRockies 120M - 20,000' gain 

2014 High Desert 50K

2015 Antelope Canyon 50M - 3900' gain in sand

2017 Bryce Canyon 50K - 4800' gain

2017 Speedgoat 50K (9:58) - 11,400 gain

2016 TransRockies 60M

2018 Avalon 50K (3) - 4500' gain

2019 Bishop 50K - 4600' gain

2024 Moab 50M (2) - 4500' gain 

2024 TranSelkirks Run 60M - 16,500' gain 

Countries Traveled: 31

Tanzania (2025)*

Australia (2024)*

Finland (2023)

Jamaica (2022)*

Columbia* (2019)

Cuba*

China* 

Indonesia*

Philippines* 

Peru*

Bermuda* 

Vatican City

Italy*

Spain*

Nassau

Grand Cayman

Honduras 

Belize

Israel 

France

Czech Republic 

Liechtenstein 

Switzerland 

Austria*

Nicaragua 

Costa Rica 

Mexico*

Germany* (age 16)

United Kingdom* (age 15, first solo)

Canada* (age 11)

Ecuador* (age 9)

USA*

*countries I've also raced in

Memorable Trails Explored:

Moab, UT

Antelope Canyon, UT

Garden Of Gods, CO 

Volcanic Nature Reserve, HI 

Cucamonga Peak

3 Ts: Timber, Thunder, Telegraph

Mt. Waterman summit

Mt. Wilson summit 

Mt. Lukens summit 

Mt. Baldy summit

Mt. Baden Powell summit

San Gorgonio summit 

San Jacinto summit

San Bernardino Peak

Piestewa Peak

Mount Whitney summit 

Mount Langley summit

Mount Shasta summit

Pikes Peak summit

Mt. Washington summit

Rucu Pinchincha summit - 15,696'

Kilimanjaro summit - 19,341'

Lake Arrowhead

Mono Lake 

June Lake

Mammoth Lakes 

Big Bear Lake

Catalina Island 

Hope Pass, CO

Grand Canyon, R2R2R 

Cactus to Clouds Skyline Trail

Copper Canyon, MX

Zion National Park

Bryce Canyon National Park

Glacier National Park 

San Juan National Park 

Joshua National Park

Sequoia national park 

Yosemite National Park

King Canyon National Park

Yellowstone National Park 

Teton National Park

Arches National Park

Local Trails: 

*working on compiling a list of recommendations 

I ran my first marathon at age 14 with my father, who also ran his first marathon then at the age 40. My journey is inspired by my parents and living it to the fullest of my ability with what brings me joy. It is never too late to start or explore something new. Thank you for reading. 

Boston Tips, Fueling, & Results

If you're looking for the cliff notes of Boston tips, here I share a few quick ones to review. There are a great amount of videos, race reports, and in depth race weekend articles. Over the 15 years I've participated in Boston, I have researched several resources as they arise each year. Here I share a brief notes section as I wanted to be a little more strategic again in my approach to race the Boston course this year. My strategy wasn't absolutely perfect this year with a 4-minute negative split. Ideally, it should be 1-2 minute positive split. This means I left a little on the course in the first half. However, my body also is not in its peak form as I have been struggling with recovery and injury since my Kilimanjaro Project and racing LAM too soon afterwards. Therefore, I wanted to review how I was going to strategically approach this course given my body's limitations and injured state. I would never recommend starting a race injured; however, Boston sometimes makes us do things we probably shouldn't. I will be adding to this list in coming years. Thank you for reading and if you find it helpful, please share it with a friend. I'm grateful to share my experiences. I am grateful to be able to run another year for my Papa Dog and my Max in the sky. 

Course:
Hydration starts mile 2 for every mile.

Water and electrolytes provided at every aid station.
Aid staggered both sides of street: first right then left.

Pinch cup, drink, pour over head, don't stop/walk in front of aid.

Mile markers, 5K timing clocks + K markers.

Maurten fueling stations miles: 11.8, 17, 21.5.

Non-caf and caf at each one.

Loss 1275’, gain 815’, net 460’.

First 0.6 has 139’ loss.

600 m finish stretch on Boylston.

Newton Hill grades: 2%, 4%, 2%, 4%.

Newton Hill length: 0.7, 0.4, 0.6, 0.5.

Most well executed is even or 1-2 minute positive splits.

Marked with blue line to mark the measured 26.2 distance.

Hug all the corners efficiently to run the tangents.

Course Segments:

Mile 0-4: sharpest downhill, stay conservative 

Mile 5-10: steady, cruise it 

Mile 16-21: main hills, manage it 

Mile 22-26: full send 

Towns:

Hopkinton 

Ashland

Framingham

Natick 

Wellesley

Newton

Brookline

Boston

Last Checklist:

Pack throwaway clothes for athlete's village.

Include throwaway gloves + buff if colder start.

Pack extra nutrition for the wait in athlete's village.

Pack mylar to sit on in athlete's village.

Take bottle with you to corrals to sip. 

First hydration aid isn’t until mile 2.

Walk to corrals from athlete's village is 0.7 mile.

Last portable restrooms and urinals right before corrals.

Put name on bib if you want to be called out.

Put protein in your gear check bag for after. Takes awhile to exit finish area. 

Take Boylston left turn wide for best race pics. 

2025 Weather start/finish: 52/62°, 36/26% RH

My 2025 Boston Fueling:

5:30am wake up - 1 bottle Electrolit

6:30am - 1 Maurten solid 

8am shuttle - 1 banana with PB + 1 bottle Electrolit

9am athlete's village - 1 Maurten solid 

9:30am to corrals - pickle juice, Vital4u, 1 Maurten gel 160

Mile 3 gel 100

Mile 6 gel 100 

Mile 10 gel 100 CAF

Mile 13 gel 100 

Mile 16 gel 100 CAF

Mile 19 gel 100 CAF

Mile 21 gel 100 CAF

2 cups every aid station/every mile: 1 electrolytes, 1 cup over head 

25g RNWY protein 1hr after finish + 25g RNWY protein 2hrs after finish (includes 10g creatine)

Total 1900 Calories

My 15 𝐁𝐨𝐬𝐭𝐨𝐧 𝐑𝐞𝐬𝐮𝐥𝐭𝐬:

2010 3:28:32    (7:58) 40°/51°

2011 3:33:36     (8:08) 44°/53°

2012 3:32:30     (8:07) 71°/93° *record heat

2013 3:21:17     (7:40) 40°/55°💙

2014 3:29:46     (8:01) 40°

2015 3:25:30     (7:51) 43°🌧

2016 3:35:42     (8:14) 65°/72°

2018 3:44:07     (8:33) 38°🌧💨*record cold 

2019 3:30:51     (8:00) 55°/65°, 75% RH 🌧 

2020 4:05:14     (virtual) *with Max

2021 3:38:42     (8:09) 59°/70°, 91% RH 🐶 

2022 3:27:43     (7:55) 44°/48°, 55% RH 

2023 4:42:35     (10:47) *pacing dad

2024 3:28:51     (7:58) 58°/70°, 86% RH

2025 3:25:57     (7:52) 52°/62°, 45% RH

Thank you for reading and your support throughout this journey! See you at Boston 2026.