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So far nsplitWP has created 27 blog entries.


THIS WEEK'S FEATURED RUNNER: Heather LeFriec! We are so excited to introduce this week's featured runner! She is not only a phenomenal runner, but she has made a huge impact on our women's running community by co-founding The Spokane Swifts. We are honored to have Heather running the Negative Split 5K and The Windermere Full Marathon with us this year!   THIS IS HEATHER'S STORY: "I had grown up [...]

2018-01-22T06:05:54+00:00 January 7th, 2018|Racing, Training|0 Comments


We are all sorts of inspired over here with the New Year and this week's featured runner is downright AWESOME! Meet Kelsey, she is a mom to 3 kiddos and we are sure that she is going to crush her GOALS this racing season! Here is her story: "I'm a twin mom plus one who enjoys endurance races. I have some race goals for the 2018 season. My two [...]

2018-01-22T06:06:42+00:00 January 3rd, 2018|Racing, Training|0 Comments


Our featured runner this week is Bryanna, one of the fastest women in our community! We are so excited to have her running the Negative Split 10K and the Windermere Half Marathon with us in the Spring of 2018! She is so passionate about running and has made a career out of sharing her passion with others. She owns and operates a blog, wholesomelyfit.com, which is a great source [...]

2018-01-22T06:07:18+00:00 November 20th, 2017|Racing, Training|0 Comments

5 Tips For Long Distance Run Training

5 Tips For Long Distance Run Training: 1.Terrain. If possible try to get some training runs on similar terrain as your race. It is ideal to train on the actual race course, but if you live out of the area you will have to mimic the course in your training. For example if the race is loaded with hills, make sure you are adding hilly runs or inclining your [...]

2017-11-20T16:29:45+00:00 October 19th, 2017|Nutrition, Racing, Training|0 Comments

Run for Respect 5K

Sunday, April 22nd, 2018 Centennial trail near Gonzaga Law School Spokane, WA Registration opens March 23rd Register Event Overview Gonzaga University Specialized Recreation’s annual Run for Respect 5K is open to individuals of all abilities. Come run with us to raise disability awareness while building community and promoting healthy living! You’ll Get T-shirt Drawstring Bag [...]

2018-04-18T10:40:14+00:00 September 23rd, 2017|Event|0 Comments

Virtual Negative Split Half Marathon, 10k, & 5k

April 19 - May 6, 2018 Spokane, WA Registration Opens April 19, 2018 @ 9AM Register Event Overview Did you miss the Negative Split Half Marathon, 10k, and 5k event this year?  Still want a chance to get the interlocking medal design with Windermere Marathon?  Participate in this VIRTUAL half marathon, 10k, and 5k event. You’ll Get Tech Hoodie [...]

2018-04-19T07:19:02+00:00 September 22nd, 2017|Event|0 Comments

Glow for Hunger

May 11th, 2018 Joe Albi Stadium Spokane, WA  Registration opens March 25, 2018 at noon (Flash Sale!) REGISTER Event Overview Join Northwest Harvest and Negative Split for this epic 1 mile kid’s glow run. Register your kid’s and parents run for free. Kid’s pre-party, glowed out 1 mile course, and food vendors!   You’ll Get T-shirt Glow Necklace Glow [...]

2018-04-18T10:39:10+00:00 September 20th, 2017|Event|0 Comments

Roll it!

Today we are talking about foam rolls. In my opinion, every runner should own a foam roll. They are cheap, effective and easy to use. Foam rolls are very effective for self massage and postural correction. Below are some of our favorite moves for runners with the foam roll. TFL and hip flexors: Roll face down on the roller with your hip crease on the roll. search for trigger [...]

2017-09-21T09:32:48+00:00 September 19th, 2017|Gear|0 Comments