Today is tempo run day. Well actually it was supposed to be yesterday, but I got busy with work and before I knew it, it was too late.

I love my tempo runs, it’s a great way to smash out a good workout in a short period of time. You really feel like you’ve achieved something during the session, even if it’s short. Today I took the run outside as it was a “nice” day in Amsterdam, so I headed¬†to Vondelpark. Running in Vondelpark in the middle of the day is great as you can avoid peak hour for bikes as well as the hoards of other runners that choose to run after work.

Today’s session was relatively straight forward, just a 35 minute run at a consistent pace. For me the main things to focus on is my form and breathing. I want to make sure that my head is up looking forward, shoulders relaxed, arms swinging freely and I am taking good deep breathes. I also use this time to say a few incantations to myself, particularly in the last 5-10 minutes when the legs are starting to get a bit heavy.

For me, incantations are a great way to distract myself from the running and to challenge my thoughts. It’s easy for the mind to try and tell you that you can slow down, or it’s alright to stop after 30 minutes, but that’s bullshit! You have to take control and tell the mind who is really in control.

If you haven’t already, get out there and go for a run!

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