Backblast for the Levy on 1/25/2022

PAX: Landslide, Mile High, Dutch, Oil Change, Moana, Doubtfire, Woodstock, Spaulding, Stark, Coconut (Q)
– Sincere apologies if I forgot anyone. NOR was by Huffy in the combined circle using Lego’s phone (both rucking).

the THANG:

After Mission and Core principles, Ruckers and runners split into separate groups. Runners headed W on 5th st. to Mulberry, then S to 7th. Re-circle.

Breathing rhythm. for endurance and pace consistency, breathing can be an excellent support, if a little attention is given. timing your inhale/exhale with your footfalls can help establish a good rhythm that will keep you cadence up, pace steady, and effort aerobic.
We ran laps of the rectangle: 7th/Mulberry to S. Boundary/Mulberry, E to S.Boundary/Pine, N to 7th/Pine, W to 7th/Mulberry. first lap we tried to maintain a pace of 4 steps to a breath…4 steps inhale, and 4 steps exhale. This is really hard. As Oil Change described it–the good air turns bad before you’re getting a chance to bring in more good air.
2nd lap we went for 3 steps inhale/ 3 steps exhale. This is a little easier, but takes concentration because it’s alternating foot for inhale/exhale. Ran out of time for a lap of 2/2.

Stark asked about uneven split…like 3 steps in/2 out. This can work but requires significant focus. that’s lvl 2 breathing training!

Reunited with ruckers back at the Levy for COR/NOR (Moana 6).
Honored to lead and participate!