Bridge to 10K
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Iโ€™ve got that feeling๐Ÿค”

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 Camaโ€™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 Lauraโ€™s Stamina podcast, bpm 160-165 and 1234,breathing mouth, nose, both, just doing it, but thinking about Bazzaโ€™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.

Lauraโ€™s 1234 footfall

Camaโ€™s 1234 breathing

Bazzaโ€™s 1234 rhythm.

I am beginning to think that Matt Camaโ€™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.๐ŸŒŸ๐Ÿ‘๐Ÿ‘

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Nicely done, and thanks for the explanation too. It all makes sense, but I swear if I hear that woman try to teach me to count one more time... ;)

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๐Ÿ™ˆ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

Interestingly Neil, Camaโ€™s breathing 1234, silent of course, eliminates the need to hear Lauraโ€™s 1234.๐Ÿ‘๐Ÿ‘๐Ÿ‘

So that is a possibility/option for you with your own breathing technique perhaps.

Shame about Laura, I just love her, kms of 1234๐Ÿ˜‚๐Ÿ˜‚.If you are throwing out her podcasts๐Ÿค”, Iโ€™ll have them.๐Ÿ™ˆ๐Ÿ˜‚๐Ÿ˜‚

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Wow well done!

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Thanks Tasha, no wow, 95 mins, makes it a long day at the office.๐Ÿค”๐Ÿ˜‚๐Ÿ˜‚. Still keeps me out of trouble.๐Ÿ™ˆ๐Ÿ˜‚๐Ÿ˜‚

Hope all going nicely for you.๐ŸŒŸ๐Ÿ‘๐Ÿ‘

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Havenโ€™t run since disastrous 10k yesterday. Tomorrow is running club night. Itโ€™ll be my second time. Wonder what they have in store. Iโ€™ll see how that pans out. At the moment Iโ€™m bottom of the intermediate group so not sure if itโ€™s a good thing going or not ๐Ÿคท๐Ÿฝโ€โ™€๏ธ

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Certainly do not put any pressure on yourself.

It is all about you, your journey , your pace.

Your doing great with your park runs and times and hitting your 10K at that early stage and with a good time also.

Your own ME time and thinking time has its place also.๐Ÿค”

You will make the right decision.Just like there is no such thing as a bad run.๐ŸŒŸ๐Ÿ‘๐Ÿ‘

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Iโ€™ll see how it goes. Kind of nice to get pushed on by others but if itโ€™s too much Iโ€™ll stop. Once I get that sub 30 5k I think Iโ€™ll just plod for a few weeks ๐Ÿ‘Œ๐Ÿฝ

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I can only dream of 10km/hr or 6mins/km.You will do it,of that I am sure.You are a flyer too.๐ŸŒŸ๐Ÿ‘๐Ÿ‘

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Thank you. Not quite sure about the 10k in an hour though! ๐Ÿ˜‚

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Yes you will do that too.

Pacing and negative splits.

It is only two 5ks back to back, you are building everything and you push also.

Enjoy your club night,๐Ÿƒโ€โ™€๏ธ๐Ÿ‘๐Ÿ‘๐ŸŒŸ.

Good for you onward and upward.๐ŸŒŸ๐Ÿ‘๐Ÿ‘

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Thank you. Well done again. Your distance is fantastic! ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ

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Wow Tbae, it sounds very technical, all those different podcasts, but you did it. 31.6km in 6 days is pretty good going too. Well done.

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You make me laugh.๐Ÿ‘๐Ÿ˜‚๐Ÿ˜‚

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. ๐Ÿ™ˆ

I know you can sequence Lauraโ€™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.๐Ÿค”๐Ÿ˜‚๐Ÿ˜‚๐Ÿ™ˆ

Give you a laugh,๐Ÿค”

Even get a bit of banter in the Park,๐Ÿค”๐Ÿ˜‚, 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 itโ€™s better than being at home on the couch.๐Ÿค”

He responded your only a lad,

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

I said you are an inspiritation๐ŸŒŸ

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,๐Ÿค”๐Ÿ˜‚

So good I joined in,

it was so uplifting as I plodded on.

Maybe just as well it was early.๐Ÿ™ˆ

Further round the park we meet again,

gosh your doing well he cries,

you have inspired me and whatโ€™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.๐ŸŒŸ๐Ÿ‘๐Ÿ‘

Got my 10K tomorrow morning after gym strength today and thatโ€™s it for this week.

I do like to be in a routine,but heyho go with the flow.๐Ÿ™ˆ๐Ÿ˜‚๐Ÿ˜‚

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.๐ŸŒŸ๐Ÿ‘๐Ÿ‘

Take good care of you.๐Ÿ‘

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What a lovely interaction , it made me smile and start humming The Runaway Train, which is NOT going into my playlist ๐Ÿ˜€.

You are doing incredibly well ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™‚๏ธ

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๐Ÿ˜‚๐Ÿ˜‚

Yes I like the next line,

Went over the hill and blew,๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ˜‚๐Ÿ˜‚

Just sounds a bit like me๐Ÿ™ˆ

Atb and keep smiling.๐ŸŒŸ๐Ÿ‘๐Ÿ‘

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๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

You are amazing and so is your octogenarian friend.

Itโ€™s incredible what you can do if you set your mind to it. My dad took up kayaking at the age of 81 and las year paddled the Great Glenn with my sister. I was so impressed as he hadnโ€™t done any fitness for many years while caring for my mum who was physically disabled and had Alzheimerโ€™s.

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Great Glen kayaking, ๐Ÿ‘ now there is a lovely thought, used to do some of that as boy at the Toc H centre at Loch Eil.Happy memories.

You must be very proud of him.๐Ÿ‘๐Ÿ‘

Your right, there is nothing really out of reach.

My mind is positively blown now with the stuff on here.

Donโ€™t know what I have been doing with myself.

Hey Ho.

You take care, you are an inspiritation, now we know where some of it comes from.๐Ÿค”๐ŸŒŸ๐Ÿ‘๐Ÿ‘

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Well done, and Iโ€™m loving your 1234 cubed mantra, thatโ€™s so cool ๐Ÿ˜Ž

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Thanks JuJu.๐ŸŒŸ

It better be hot also๐Ÿค”, I have backed the house on it getting me to , sub 30/5k, sub 60/10k and well, I would take anytime for the HM and M. Lol.๐Ÿ˜‚๐Ÿ˜‚

Take care of you and everyone else to.๐Ÿ’ซ๐Ÿƒโ€โ™€๏ธ๐Ÿ’ซ

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