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.
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.🌟👏👏