10K RACE IS OFF.. BACK UP PLAN?! BIG SESSION for SUCCESS, form TIP and SHANE BENZIE!

[@BenParkes]

How is your running going? What is your next goal??! :-)

[@DanRuns]

3 ultras in 2021

[@ThatRunningGuy]

Hoping to get into the London marathon 🤞 Would be my first ever marathon 😁

[@BenParkes]

@@ThatRunningGuy Hope to join you there!! That will be a HUGE celebration come October. Can't wait!

[@dalekennedy5779]

Building up capacity for the miles week by week and few 10k trails and a half marathon in oct booked so far

[@alanshrimpton6787]

PB my 1:34 HM to 1:30 in April Auckland NZ then my 3rd Marathon June in Wellington NZ. Good luck Ben in PB

[@kofuzi]

This was a really fun video to watch

[@BenParkes]

Thank you Mike (aka KZbin legend!) Hopefully see you in 2021, when we're allowed to travel back to the USA. Will try and stop by and visit. All the best to you over the holiday season!

[@AlistairEldred]

Kudos for the old bike giveaway, nice gesture.

[@sazzopardi]

Hi Ben, you are such an inspiration. I'v started running in April due to lack of work (covid). I was 117Kgs and not able to run 2K Now I an 89 and run a half marathon every Saturday and have a 5K pace of 24 min!! Keep up the good work and the nice videos coming!!

[@gollumei]

I can't believe how effortless you look when running at 2:59/km pace... It's actually insane.

[@LuisBecerra79]

Thank you for sharing all your knowledge in running Ben. Stay safe

[@TheFODRunner]

Keeping the ball rolling indeed mate that was a RAPID SESSION!! You’re in great shape, if you’re not in lockdown tier 4 by January 24th try Gloucester 10k with Matt being held at castle coomb circuit 👌 if not then we should sort out a TT if you’re up for it as/when restrictions are lifted

[@lukereynolds711]

A Ben Parkes, FOD Runner, and Welsh Runner collab would be very cool 👌

[@BenParkes]

Yes for sure.. will have to cancel the planned collab with Matt which was meant to be next weekend.. have looked at Gloucester 10k based on what Matt did there recently, looks quick. Hope we can all get together very soon and get a video done. As soon as it’s allowed we will!! All the best for a lovely Christmas!

[@TheFODRunner]

@@BenParkes definitely mate, I hope you guys enjoy it too!

[@johnturner5917]

This channel has massively helped meme get back into running 🏃‍♂️

[@ThatRunningGuy]

You’re flying Ben🔥🔥🔥 PB definitely on the cards

[@gary_runs]

Another great video Ben and Kudos to Sarah too! 🙌🏼

[@Miss33S]

i respect everyone who still runs consistently during winter. i have not been running much lately due to the weather is too cold (0 C). currently doing a lot of indoor riding to maintain fitness.

[@NEDwards63]

Trained all year for few half marathons that were cancelled... so did a time trial today and smashed my PB by 12mins... to 1:46:41... now for sub 1:45!

[@steveruppel]

Your videos are the best motivation to run!

[@MrHaroldhardrada]

So good to see my old stomping ground. Four more weeks in the aircast. Before I had to stop for injury I read Shane’s book and adopted the mantra hec-alf. Head, eyes, chest, arms, lean, feet. Found it very helpful to focus my mind on my form! Anyway, thanks for the inspiration.

[@toneem169]

Brill update Ben...going to give your running tips a go today regarding practicing leaning forward before setting off and arm swing....testing my new nike tempo next % out...hope they work for me ..mixed reviews.. stay safe 🙏

[@enablerbro1]

Quick hot chocolate tip, pour from the pan to a measuring jug over the sink and then from jug to mug. Presuming you have a measuring jug with a wider opening than your mugs.

[@BenParkes]

Thank you!! Have passed it onto Sarah :-)

[@Coops1805]

I know you ask how’s your running going but it’s the running that’s keeping me going through all this ....... 🏃🏻‍♂️

[@BenParkes]

Me too John!

[@jeffkelley4055]

Ben your form is outstanding. Just flying over that path

[@Leeroy49]

Cool I actually got the same lean-forward exercise from my physio :)

[@deanhorton4001]

Solid form Ben 🔥 merry Christmas and happy new year to you and Sarah. Couple goals xx

[@alanmcdougall8228]

Insane pace on those reps Ben. Really think you’re going to smash that PB.

[@dorothygraham6183]

Hi Ben love Your channel as an older runner I find all your information very helpful. I just did the vic falls virtual marathon here in Zimbabwe, and hopefully will keep going over Christmas. I have also just found an other couple called Richard and Rachel Murray he is from South Africa they do triathlons. Don’t know if you have seen them on KZbin. But they are so like you and Sarah it Would be interesting to know what you think. Have a great Christmas.

[@TomSzczepanski]

Another great video Ben, hope you have as good a Christmas as you can during this strange old time!

[@BenParkes]

All the best for your Christmas too Thomas!

[@davecowdry6274]

So great to see you on my stretch of the Thames path Ben, I was in that Morrison's today! Your form looks superb to my untrained eye. My training is going well, had 3 solid consistent months of slow easy base training so now it's time to put some sessions in and start adding a layer of pace over the base. Good luck with the TT

[@BenParkes]

We always end up in Morrison’s after visiting that area.. always have a good selection! Good to hear the training is going well.. now the fun starts when you can add some pace into the mix!! All the best to you over Christmas Dave!

[@davecowdry6274]

@@BenParkes and all the very best to you and Sarah

[@Chris-dw3xl]

Awesome session dude very strong 💪

[@martynpanting]

With the leaning forwards, it was described to me that running is basically putting your foot out in front to stop yourself falling over again and again. That’s stuck with me when it comes to as you say using gravity to help.

[@louie.lenard5795]

Exactly! Something that’s always helped me was imagining that I’m being pulled forwards by a rope tied to my hip!but definitely takes time to do it effortlessly without having to remind yourself every couple of minutes 😅

[@MrRennieFrumpkin]

Form is looking really good, great running Ben👍 Have to say, think Shane Benzie is a form genius, just finished his book and it’s really helped my running.

[@e3Scott]

As always a great video Ben! Sorry to hear about your race being cancelled, I'm extremely confident you will get a new PB during your TT, you have worked hard and done your recovery so well, I know it will be there for you! Kiki looks like she was taking her recovery very seriously as well :) Cheers from Canada, Scott

[@BenParkes]

Thank you Scott! Kiki is the recovery expert in the flat for sure. Hope you are safe and well in Canada and can have a relaxing break over the holiday period. All the best! (Ps there will be a video for supports out on Monday, so keep an eye out!.. Thank you!)

[@paulsparkes5741]

Get that elastic fascia working 😁😁

[@lewisohare856]

I would say a time trial Pb still counts if it’s on a fair course

[@sharonharrison876]

No doubt you will smash it, my next target is a 50 min 10km but gone a bit backwards at the moment

[@AmritpalGhatora]

Great video Ben. We’re going to have hot choco now after dins after seeing that!!

[@BenParkes]

Haha.. enjoy Amrit! We’ll have a better attempt tonight!

[@leedaviesfitness]

merry xmas ben and sarah

[@seanrochford9140]

I use this route on my lunch runs 💪🏼

[@ianbritton7534]

First race in February 2021 has already been cancelled, Brecon to Cardiff. Gutted but fully support the decision. Great way to start the year.

[@jamescorry5890]

Would love the old bike if still available! I can run over and cycle back! Could be a bit tricky being Tier 4 now but don’t think I would be breaking the rules!

[@BenParkes]

If you drop me an email via my website James we can sort something out. It does need a clean though, the last ride was very muddy!!

[@thorstenyannick354]

hey Ben. Nice Video as Always!!! My Training is in a good flow Right now. Finisht my 10k Zwift Race last Weekend in 44:30😁 last k in 4:05🤯and i loved it. Next big Goal is a Half Ironamn in April. and then a full Ironamn un July. Stay safe and getting it done

[@oldman9154]

I am waiting for it to warm.up starting to run then walk. Repeat.cant wait just to run a mothron one day .and I am 63 and 18 lbs to lose thank for help later Mike in Texas.

[@cooltigermusic]

Intense session...!

[@Rich-zb7vc]

You should watch The Jericho Mile before your time trial- a great running movie for sure. Also, I took a seminar from Dr. Romanov on his POSE running, which was similar to the leaning forward technique you demonstrated (it didn't do much for me).

[@TheDeterminedRunner]

Looking good Ben, my goal is to become injured less by improving my strength for running. Have a great Christmas Ben 🎅🏃

[@BenParkes]

Happy Christmas to you too!

[@giselerose8391]

Significantly sprained my ankle, first injury in a long time, so although walking and working out, I'm waiting for the bruising to go away before running! Can't WAIT!! Almost there, I hope 😀

[@BenParkes]

Speedy recovery! It will feel great when you're back running!

[@giselerose8391]

@@BenParkes Thank you, Ben. Enjoy the holidays!

[@Morfeusm]

Be careful I have chronic injury from not treating my sprained and rolled ankles well which probably at one point might prevent me from running altogether. Also can’t do trails, not even hiking. Don’t want to scare you, just know ankle issues are very very under-looked for runners, but very common in football, skiing, volleyball etc.

[@giselerose8391]

@@Morfeusm Yes, I've loved running too much to compromise future running! Thank you so much for the reminder! 👟

[@katis999]

great!

[@wastelander1015]

Awesome workout! You're set for that PB! Have you thought about getting someone to pace the first 5k? Could be very helpful.

[@BenParkes]

It wouldn’t be possible given the current rules now in London.. but would be good to get some help in the future for sure. Makes a big difference!

[@محمودغزال-ت9ف]

Good luck

[@gary7542]

Any info on the navy blue top you were wearing? Is it rapha the cycle wear company? Hope you both have a great Christmas.

[@BenParkes]

Yes.. it's from Rapha!

[@robbiegreenslade]

For symmetry in the arms I have started pretending I am running with poles. That keeps my arms straight and forwards/backwards. I was running with one elbow pointing outwards and the arm was then coming across my chest. Apparently I was doing it for balance / compensating for a weak core.

[@Clairewy]

How Sarah manages to film while riding I will never know particularly getting though narrow gates

[@terryohare636]

Interested in a bit more info on the Normatec boots, is it like a massage, are they heated etc

[@josephgonzalez_]

Which 10k were you planning to do? I was hoping to do the Dorney Lake 10k but called off because most runners were not permitted to travel.

[@BenParkes]

Same one.. Was meant to be tomorrow (Sunday). Hope you find an alternative in the new year!

[@dimitriskiousis1593]

hi Ben keep moving forward man!!...my goal is 10k in national champ...greetings from greece!

[@BenParkes]

Wow, that will be amazing! Do you need to qualify for that? Do you have a time goal? Good luck! And thank you so much for the support here

[@dimitriskiousis1593]

@@BenParkes between 35:30-36:30...is not good time but i had stop run for 2 years i had studies and army services..now im free from that and finally i can run!!!

[@mahrooz31]

Yes better than 32:45

[@glenbaddeley7290]

Hi Ben what were the NB you were wearing outside Morrison’s ? Cheers

[@BenParkes]

New Balance More.. it’s a recovery shoe. I ran my warm down in them after the session.

[@myrland125]

If I run 4 times a week. Is it sufficient enough to only do one hard session - similar to what Ben did in the video, whilst the remaining 3 sessions are easy zone 2 (one of them being a long run)?

[@maticbalant9499]

Didnt Sarah get a new Canyon road bike somewhere around summer?

[@BenParkes]

Yes. But that can only go on the roads and it’s not easy to film from.. so got this one for off road and it’s much more stable on the roads for filming too!

[@Maestralius]

Hello Ben - Do you have any advices to overcome shin splints ?

[@andrewbryenton9566]

Hi Ben. You are helping so many become better runners.....and more importantly......better people. I can see Christ in you. Maybe this song will motivate you....Maybe it won't. It's by far the song I have listened to the most while out running. Likely over a thousand listens for me in the last few years during difficult times.....What A Beautiful Name - Hillsong Worship.

[@SomethingNick]

Where did you guys get the bike? They're so hard to come by in London

[@BenParkes]

Decathlon. We bought it on the website and did click and collect. Need to order early in the day, as they stop taking website orders when a limit is hit. All worked out well and took 2 days to come from ordering. Hope you find something!

[@AwesomeKicks]

A question regarding your fibula fracture if I may! Would it not be possible for you to heal with only a cast for 6 weeks instead of surgery? What was the reason for surgery and what was the risk if you would opt for cast only? Would love some insight around that part.

[@BenParkes]

The bone was displaced.. so the top and bottom part didn’t line up after the break. Hence the need for surgery to line them back up again. If they don’t get displaced then surgery probably isn’t necessary.. all depends how bad the break is really. For me just followed the doctor / surgeons advice. He said I wouldn’t be able to walk properly, let alone run without the surgery.

[@AwesomeKicks]

@@BenParkes Thanks for the quick reply! Ah I see. Ny mom recently got a fracture and the bones are a bit apart, a few millimeters. I saw your x ray in your video and your bones seemed to be a little closer, but I only saw one side so I may have wrong. Her fracture is not a horisontal fracture, instead it is angled so maybe the bones can align themselves? One doctor recommends surgery, and the other one recommends a cast. Now she has a cast, but we are really unsure! She hates surgeries so... tough decisions to make.

[@aidanoc19]

I'd say a TT will count as a pb, it's 2020 after all, we need to be a little more flexible!

[@antoinewesterman4172]

Anybody has any idea which compression machine Ben was using?

[@BenParkes]

It's from Normatec

[@bartovic]

Did you receive the Xmas mail per post Ben? I sent a card for you and Sarah! Greetz Bartovic

[@dft7200]

Sarah is great on the camera

[@philippeorphanides9596]

I put Shane Benzie in the same guru category as Ido Portal. Read Owen Anderson's "Running Form" and you'll see for yourself what real research is and not beating around the bush for 300 pages to eventually tell you it's bad to heel strike.

[@joenecak8018]

Hopefully 17:59 5k by March as my next goal

[@BenParkes]

Good luck with your training and goal Joe!! Come back in March and tell me you did it... yes you can! :-)

[@joenecak8018]

@@BenParkes thanks Ben. Can’t wait to see the 10k tt and hopefully you smash your pb 🙌🙌

[@tombombadillo2970]

The key question is: what's the name of the Rep 4 banger?

[@mowglisingh7894]

-35 C 5 k best under 30 minutes 🥶🥶🥶

[@joshuahankins2613]

You should try to break your 5k pb and shoot for a sub 15 5k

[@BenParkes]

Might well do that a few days after the 10k run.. a New Years eve special maybe. Although sub 15 is not going to happen just yet!!

[@paullowery4447]

Alpha fly or vaporfly??

[@BenParkes]

Personally find the Alphafly quicker!

[@CameronM47]

"Like off the 80's." LMAO

[@stevenoltay]

Why dont you post all your runs on strava?

[@BenParkes]

I do. What is missing? Occasionally I might have a warm up or warm down 1k.. but apart from that everything is there!

[@stevenoltay]

@@BenParkes you ran past me in vicky park a few days ago didnt see it uploaded!

[@davidabkk]

Why cant time trials count as PBs

[@christian_suys]

Honestly I don’t see why a TT can’t count for a PB as long as it’s in a loop (so you can’t have downhill/tailwind adventage). I get it for world records but for regular PB’s? Anyone who has a good reasoning for this? 😅

[@FooFloyDon]

Christian Suys The reasoning is that a GPS watch is never 100% no matter the brand/model, even the most expensive ones. It will always overestimate the distance by 1-4% which is pretty significant for a PB for someone who’s elite like Ben. He could try the PB on a track or measure the distance with a measuring wheel though.

[@christian_suys]

@@FooFloyDon ok, the measuring of the watch is acutally a very good point I didn't think of. (However I find my watch always coming short because I run in a forest with a lot of turns and a full U-turn somewhere, but that's a different thing).

[@Ripton363]

You run a lot Ben any comments about MAF/low heart rate training

[@BenParkes]

Has a lot of merits.. I do many many miles at a low heart rate, easy pace. But also think it’s vital to include intense session and long runs with goal pace chunks in as well.

[@DanRuns]

Probably not ‘first’

[@BenParkes]

First today! Winning Dan!!

[@BenNotley]

Second!? 🤣😜

[@DanRuns]

@@BenParkes Wooooo!

[@sacoroth42]

I think the front wheel on Sarah's bike is back to front. The bit between the forks should be under the handlebars, not under the frame. Not sure what difference it actually makes. Great video as always, shame about the 10k.

[@jellysontour]

Good luck with your 10km TT, but for future videos can you have less ad breaks. Appreciate this is how you make money from the videos, but 4 in a 14mins is too many

[@BenParkes]

Thanks for the feedback Phil. KZbin does it all automatically.. as far as I'm aware anyway. I'll look into it.

[@jellysontour]

@@BenParkes Sorry, thought it was the creator dictating when ads appear. Either way, love the content and good luck with your 10k TT.

[@BenParkes]

@@jellysontour I may appear like I know what I’m doing.. but always learning! I just switch a button that turns them on. But will research it tomorrow and see how many it puts in. Yes I need ads to earn a living, but want to get the balance right. All the best!

[@jorbo7116]

Sub 15 goal in 2021 :)