0:06

Welcome to the second half of the first day

0:08

to 5k program on Podrunner.

0:11

In case you didn't notice the BPM chart for this

0:13

workout, it's a 20 minute block

0:15

at 140 BPM, sandwiched

0:18

between the warm up and the cool down. Which

0:21

makes this a good time to talk about the first 10

0:23

minutes of your run, or of any Because

0:26

it turns out that for most people, at pretty

0:28

much every level of experience, the

0:31

first 10 minutes of a run is the worst

0:33

part of the whole run. You

0:35

thought it was you, right? What's wrong with

0:37

me? Why does my body hate me? But

0:41

it turns out that you're initiating a process.

0:43

Your muscles are warming up, and your heart

0:46

rate and breathing are increasing

0:48

to deliver the fuel that they need. The

0:50

rhythm and repetition are helping

0:52

to focus your mind, turning a bit inward

0:55

to help minimize distractions and

0:57

pay attention to what's going on with your body.

1:00

I think that there are two strong upsides to

1:02

knowing about the 10 minute adjustment period.

1:05

The first is that it means it isn't you,

1:07

it sucks for everybody. Misery

1:09

loves company in this case, because

1:11

it ain't personal. World champions

1:14

think this part sucks, so yay?

1:17

The second upside is that when you know it, you expect

1:20

it. And you know that's just the way it is,

1:22

and there's no reason to be frustrated or down on

1:24

yourself. It won't be long before

1:26

you'll start taking satisfaction in feeling your

1:28

body settle into the groove. It's

1:31

like it's saying, well if my brain's

1:33

gonna keep on driving, then I surrender.

1:36

And as Joseph Campbell always said, in surrender

1:39

lies bliss. There are some links

1:41

to articles with more info on the 10 minute

1:43

period on this mix's drop down on

1:45

the 5K version 2 page at

1:48

Podrunner.com. I think it's pretty

1:50

interesting. So with that in mind,

1:52

let's prepare ourselves for a blissful

1:54

surrender so that we can bask in your

1:57

first 20 minute nonstop

1:59

run.

1:59

That's good. Have a great

2:02

workout. Have fun

2:04

and go.

5:22

in and B

7:18

the one

7:44

is one

10:58

he he

11:34

he ah

11:40

he he here.

15:01

all

17:30

with the he

20:17

he oh

25:21

he the

27:04

he

31:30

you