Two things for certain. Some of the running is very smooth and easy, some of it, especially when I pick up the pace feels like I am as graceful as an elephant. With mindfulness it seems to be fairly nice. If I lose it and move off into the streets of random thought I can tell that the running itself is not as fluid as it should be.
If I think back on all the year where I ran at a very quick pace in every workout, even 20+ miles were done at around 7:30 a mile, I think I can remember that there was a lot of involuntarily following the breath because I was working so hard. Just thinking of the 5k I ran in Monticello in June I was focused on the breath because I was having to work so hard. That is interesting to think about.
I didn't to the 5 bases today. I tried to just follow the breath all the way around. I would say I was mindful and concentrated for much of the run. I used right/skillful effort to follow the breath and return to the breath when I got off track. The one added element today was if the thought was unwholesome I went for a wholesome thought before I went for returning to the breath.
All this really shows is that its not opium for the mind. But it requires daily practice and effort.
P.S. Work went okay. Mindful.