I’ve got that feeling🤔

Today I had a 10K run in the Woodland Park and decided I would just let it happen with respect to easy or hard run.The route I chose is 2.2k outer loop and a 1.2k inner loop, so 3.4k total/Circuit.

I had planned to try out negative splits with something to help me pace the 10K in three phases.

This is what I tried.

Strategy 1st phase.Went naked and listened to my footfall and breathing.I otherwise ignored thinking about breathing and just natural, light, mouth open,no deep breaths and I was trying to use lower oxygen as some sort of brake.

Well still went off relatively fast, but overall the first phase was slowest and that was a result.

Strategy 2nd phase 3.4k.

Used Laura's stepping stones podcast, bpm 150-158 and 1234 footfall together with Matt Cama’s abdominal breathing 1234.

So short nose inhale with each step for 4 steps,followed by short exhale from mouth for each step for 4 steps.repeat.

Perfect harmony of the two.2nd phase a little quicker, result as per pace progression.

Strategy 3rd phase 3.4k.

Used Laura’s Stamina podcast, bpm 160-165 and 1234,breathing mouth, nose, both, just doing it, but thinking about Bazza’s 1234 rhythm or dancing description.

Again this phase was slightly quicker. Result.

I enjoyed the smoothness of the run, except at change over time, water and podcasts and checking if Strava was running.I always run on the spot, because I find now, inertia is large and it takes more effort to get comfortable again.

All in all a good workout and I am thinking my mantra may develop as 1234 cubed.

Laura’s 1234 footfall

Cama’s 1234 breathing

Bazza’s 1234 rhythm.

I am beginning to think that Matt Cama’s1234 breathing technique when comfortable has a dual function and maybe helps with even pacing.

Early days.

Providing I recover well for Thursday 10 k I am pleased that I will have clocked 31.6 k in the last 6 day period.

Good to be able to feel what that is like, albeit at a pedestrian pace.

Wishing everyone well with their programmes and quick recoveries.🌟👏👏

19 Replies

oldest • newest

TbaeGraduate10

in reply to Razouski

6 months ago

You make me laugh.👍😂😂

This stoneage techie dinasaur has to do the change overs manually, running on the spot and taking on water at the same time.Got my own fuelling station. 🙈

I know you can sequence Laura’s podcasts, but do not know how. At my slow pace the duration of the podcast kind of matches, 3.4 km in 30 mins.🤔😂😂🙈

Give you a laugh,🤔

Even get a bit of banter in the Park,🤔😂, short version,

Lovely gentleman, dog walker ,waited for me to go past,

As I arrived he said, watch out for those speed cameras,

I replied, and you watch out for those blue flashing lights,

Silence.

So just to keep it going,

I said, I am almost 75 and it’s better than being at home on the couch.🤔

He responded your only a lad,

I am 83 and you keep going son, you are doing great,

I said you are an inspiritation🌟

and with that he sang me a full verse of ,

the run away train went over the hill,

in a magnificent strong Welsh voice,

thought to myself , bet you he knows about belly breathing,🤔😂

So good I joined in,

it was so uplifting as I plodded on.

Maybe just as well it was early.🙈

Further round the park we meet again,

gosh your doing well he cries,

you have inspired me and what’s your name says I ,

Jeff says he,

Bob says I,

plodded on again with a new friend heading on his long way home with his little dog.

Just Magic.🌟👏👏

Got my 10K tomorrow morning after gym strength today and that’s it for this week.

I do like to be in a routine,but heyho go with the flow.🙈😂😂

Recovery is spot on ,no stiffness and the poor garden is just going to wait for a further week.

Hope your thumb is healing quickly.🌟👏👏

Take good care of you.👍

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