Hi - In this episode you have a workout preceded by some chat about Storm Eunice, Jet TV, Twitter and an update on British Marathon running following the Seville marathon yesterday.

The workout is a 30 minute progression run, working to mindfulness cues as we go. We talk a little about the purpose and benefit of progression runs, how to run them (which sounds obvious but isn't always), and then get into it - with an increase in pace every 5 minutes accompanied by a new thing to think about as we connect our bodies to our brains and switch off from the outside world (beyond the one we can see).

This session takes us back to the roots of the niche and rustic podcast and as it develops, I am keen to hear your thoughts on how it could be improved, what you'd like to hear more of, and what you'd like to hear less of. If you have any views, then please let me know via [email protected].

If not, just enjoy it for what it is.

Thanks a lot

Steve

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