I Just Ran The Fastest 10km of My Life - Here’s How

[@danabc322]

I think 10k is my favourite distance. Long enough that you feel some pain, not long enough that you start to question your life choices!

[@StephanieLuff]

Same! Just did a half marathon today and it made me miss the 10K 😂

[@TheMrsBeagle]

​@@StephanieLuffprops, I can't nail it right. It feels like death like a 5k, but longer, and not as easy as a half. I think it's so hard!!

[@kecrn4132]

Love that!! Perfect explanation!!

[@elletubefat]

Agree. I did a half and a 9 miler, both weirdly lonely an slow?!? 10k seems to give an equal pace of fun and pain....

[@strzaua123]

If you don't feel pain while running a 5k you're running it wrong lol

[@alanshrimpton6787]

I just PB my 10k yesterday at 60 years of age 7th overall 251 finishers Auckland NZ. 2x 5k loops. 1st loop 4:03/km 2nd loop 3:55/km. Quite undulating but 39:41 official time. Never done a sub 40min before. I put it down to marathon training.

[@edithgruber2125]

Congrats, that awesome!

[@PhilyBowden]

Go off!! That's awesome

[@jennic1684]

Great running Phily! I was at that race - I did not run it in 32:32 😂

[@Mark13512]

Love these race recap videos - really interesting getting into the mental side of running tough races. Also saw my first Love the Grind T-shirt in the wild yesterday at Uni Parks parkrun - shoutout to whoever that was!

[@ericavigrass6373]

Love waking up on a Sunday to a new video from you!!! I have to say my best 10k ( 3rd woman) and best 5k (first place woman) were because of a kind man on the course who made it his mission to coach and race me in. And then just as quickly as you connect with them on the course-they disappear at the finish! But you never forget those kind souls who were there when you needed them!

[@PhilyBowden]

True angels of these races, doing selfless work!

[@josiadam987]

Thank you for all your input on therapy :) super important to talk about this. I'm currently training for a 5k in 1 month and a 10k in 2 month (into running since 2 months consistently only) and happy to follow you, keeps me motivated ❤

[@justalilbester]

Just goes to show how much we can learn from each race! Solid strategy! Lovely execution! Good luck for the upcoming races! Keep these enthusiastic vids coming!! 🙌🏻

[@cori2356]

Negative splits make me feel like a badass in races. The feeling of finishing strong and fast as opposed to barely holding on as you blow up at the end of a race is priceless.

[@CanaryWorfRuns]

10k is absolutely my favorite race distance, i started '23 on a 44:00pb & got it down to 40:39... This year I go sub-40! Have tried "go hard & hang on" a few times & it's a horrible way to race even if sometimes it does work, 2024 is all about control!

[@TT-fn1xb]

I love you channel Philly but BetterHelp has so much controversy around it that I wish they had not drafted you to plug them or at least that you’d refused their offer. Please look into it for those of your audience who need reliable and licensed professional help. My intention is not to be judgemental so apologies if it comes across that way. I’ll now get out of your comments section. Well done on your PB btw.

[@Nurially]

I was going to write a similar comment. I had bad experiences myself but that's not the point, there are several videos on KZbin (constructively) criticizing BH.

[@roseamber47]

​@@Nuriallythere would be more videos but BH threatens legal action to creators who make videos about them

[@fudbeer1]

Great video.I think we can all relate to to going out too fast even though we know its wrong.Been reading up on heat rate training and how by starting at lower heart rates your heart can sustain running at higher levels for longer.Hence why negative splits work for so many runners.

[@derekpugh5457]

Thank you for the thank you card, lovely touch in the merch drop ❤❤

[@matthewcreelman1347]

I'll be trying to run a marathon in May as a negative split. This will be a matter of self-preservation. When I map it out, there's about 310 metres of climbing over the first 21 km. The second half looks much easier. with only about 240 metres of climbing. . . .FML.

[@colinrrbrown]

Love ya, Phily, your videos, The Grind and especially your merch…which I wore to a half marathon PR this morning. 🎉

[@mayam297]

Oh my goodness, the Shetland pony on your long run!! So cute! 😍 Well done on the PB ☺

[@Tonyr2]

Still love the hair and love the 'idiot' counter. Whose idea was it..? Daniels....?

[@BOD952]

10K I always found was the hardest distance. You have to find your pace right from the off, no chance to build into it. In every 10K that was going well, I wanted to step off at 5K, but then your head starts to realise there is only 3 miles left, and if you can keep it going for a couple, you'll get the last for free. Half marathons are a different test, pacing feels easy relative to the 10K pace/effort and the challenge is holding on through fatigue. 5K was a blast, but I was never that speedy relative over shorter distance. 10K ran well feels like a great achievement.

[@christopherstephens2520]

Got a 10K next week coming 2 weeks off a marathon so we’ll see how that goes 😅 Excellent work on the PB and loved hearing the perspective from your race!

[@MR-wh5wp]

This legit makes me feel so good hearing that it took you 6yrs to get a pb. Gives me inspiration to KEEP GOING, KEEP PERSEVERING, because the pb will come eventually if you keep trying!!

[@valerieprema9432]

I'm doing a 10km in April, and the biggest hills are 7-9km in.....downhill on the last km. Oh boy. This is all helpful information - thank you!

[@moggy992]

I sometimes think the therapist is only as good as the client . Love the 10k race phily , I've done the fast start scenario a few times. Think that's because I'm used to always training solo

[@leahsmilezzzzzzz]

When I race I always set an “idiot split” aka the split which if I see it in the first half I tell myself “don’t be an idiot”

[@annestrock4917]

I think it was the new haircut and the clips that sped you along! You definitely looked much healthier in this PB than the 2018 one . Congratulations on getting it right !

[@Hdrunner647]

I agree. The new shoes pushed you past the old PB. Great start to your new cycle.

[@lauraf5390]

Love your recaps…. Really helps me a lot. Can you share your shoe rotation? Would love to know what NB model you wear for daily training, 5k, 10k, half and marathons… thanks! PS… hoping not to miss the merch drop this time…🤞🤞🤞

[@budgetingbeans]

I was devastated that I couldn’t order last time (size sold out) and as soon as you said there’s a pre-order I immediately went to order! So excited! 💛

[@amy_in_runderland]

"Love the grind, but love it gently over the course of a race" 😂 added to the motto bank

[@ayellowpapercrown6750]

Does that advice on running a hilly 10k (relax on the ups, pick it up on the downs) apply for a hilly marathon? I’m running Paris in just under a month and it’s basically just rolling hills!

[@InfinityCuberRS3M]

I have the opposite problem, i always underestimate myself and go out way slower than i should then negative split by a huge amount. My best races are still negative splits, but are closer to even.

[@SaraMdza]

thanks Daniel, for the km pace conversions 🙂 !

[@psychedoutlorna]

Pre-ordered the sports t-shirt. Will be perfect for summer runs!

[@bethpowell4740]

Great tips thanks Phily 🎉. I’m now off to preorder a vest, thanks for re-opening this. 8-10 week lead time will time it perfectly for vest season 😉

[@geoffh2560]

I have a 10k coming up on April 21st in York, so this video is perfect timing Phily - what can possibly go wrong!

[@collinsgatheru2770]

I struggled to remember your name which I tooks like 15 trials to finally remember . Thats how I came to watch this video.

[@lili8400]

great race! nice you "found out" why it went so well and share with us the mental challenge of racing (you give me new motivation to plan better and try harder in my next 5K)

[@rolandhoward8421]

Hey Phily, you mentioned Allie Ostrander in your recent interview. Did you meet her at your Boise State college visit? Love her channel but not as much as yours … but maybe more than I love the grind!

[@PhilyBowden]

Very briefly at a pizza night yeah, but doubt she'd remember as there were about 30 people there and I was just a potential recruit

[@mirandaadamson7822]

I have a PB in my sights for the 10k this year. It has been my nemesis for a while and I keep falling short. It was kind of nice to hear you say that at 5k it should start hurting, because that is usually where I get into my own head and worry that I won’t be able to keep it up. How do you overcome these mental barriers?! My head is my own worst enemy! I will try remind myself that at 5k I should be feeling it and at 3k left I should be regretting my life choices 😂

[@rickmcqueen5378]

Phily is a girl after my heart by eating peanut butter by the spoonful! I found that I ran some of my best races (yikes some 40 years ago) when I really relaxed and was not trying to do so. Love the way you grinded through your long run.....LETS GOOO PHILY!!!.

[@luciannealbrecht190]

Always working through mentally - thanks Phily it’s helped me to take my head out of the sand and address my race anxieties - feeling positive 😊

[@Erin-rg3dw]

I've got a 10k this weekend. It's my 3rd time doing this race, just because the course is beautiful.

[@pfewpfew7248]

Watched this 2 times. The first time i fell asleep but had to make sure I really watched it.

[@ebrunner1315]

My 10k is next Sunday. Really going to try and pace myself well as it is Derbyshire so of course it is hilly!

[@ellachadney3579]

“Love the grind, but love it gently over the course of a race” 🤣🤣🤣🤣 but, agreed!

[@Jtexy]

Shout out for shouting out the chap from Boalloy

[@gemma5550]

I ran my first marathon last Sunday in Rome and I've always been team kilometres, but oh boy, the conversation in miles that was on some of the signs made the run much more bearable, mentally wise. Same distance for sure, but it sounded less, at least in my mind. So now I'm doubting my metric system 😂

[@PhilyBowden]

YES! Welcome to the dark side

[@CrisGarrnetTV]

Philly! I love u dude! Thanks for the stone and inspiration ✨💕

[@ER-xl6cs]

I love this advice about the mental game! Excellent! Thanks!

[@nro337]

Congrats!!

[@irawhitlock1084]

That’s definitely the right hair do for you. Keep it up. 👍

[@nberkel]

Great race recap! A little long winded, but still enjoyed it 👍🏼

[@redds2soc]

I ran a half marathon yesterday and ran like an idiot too. Went out way too hard and I should know better. Running is always a learning experience.

[@demonas6661]

Nice hard work.🎉

[@FWPlants]

😂..Prey🦌.. love it!! All about the negzzz..Now I might have to find a 10K

[@jennierayner2152]

lol my 10k PB is 54 minutes and i remember the race vividly, the last km was DEFINITELY the fastest, mostly because i was running alongside another girl and neither of us wanted to let up and its still the closest i've come to a finish line puke haha. my next 10k is in three weeks, the iconic Bridges Fun Run here in Perth, Western Australia, which i've never done before and i'm psyched! so this video is very very timely and i solemnly swear i will try to negative split (and also track down this apparently wonderous thing called Chocomel because omg???)

[@EllaMitsch123]

how good! love your channel, defo keeping me motivated

[@edithgruber2125]

Thanks for the breakdown of your races. The mental side of racing is tricky and so is pacing. Just a few seconds too fast in the first couple of minutes and you pay for it. I got a 10k PB yesterday and I nearly made that mistake of running off like an idiot. I got carried away during the first 400m then realized where I was and dialled it back. So the first km split was still the fastest, followed by the slowest and then I picked it up bit by bit and the end was fast again. Since I was racing for an age group win, it kind of made sense in that moment to shock the competition and put some distance between me and them and then find the right pace for the rest of the race and keep it up until the end. I didn't let them come near me and I was overtaking several people in the second half so I wasn't a total idiot, haha. I'll try to be more disciplined in the next 10k in two weeks. It should be easier because I'm not racing for a position. In marathons and half marathons, I'm definitely more disciplined and usually run them with negative splits, unless the course doesn't favour that (more hills in the second half). In longer races, overcooking it comes with a heftier price and the pain last so much longer. In a 10k, you can hang on somehow and lose several seconds at the end but in a half or a full, it costs several minutes.

[@edithgruber2125]

PS: I'm also so impressed with your consistency over the distances. So a 5:15 is roughly your 10k pace and marathon pace is 5:30? Wow, that's only 15 seconds difference, you have an amazing engine! For me, that's more like 40-45 seconds per mile between 10k pace and marathon pace.

[@PaddyQuiggin]

When the race recap is nearly as long as the race ❤

[@mikeaubemusic]

I'm only 3 years into running at 53 years old, but Phily's 10k pace is my strides 😭🤣

[@leximaul7491]

Phily! I have watched your channel for so long! And when I was watching this video I saw the picture of you in the hospital bed wearing a WT Track and Field shirt and then on our home track, and I immediately gasped out loud. That is the college I am running XCTF at! I was so shocked! What were you doing there?😝😝

[@PhilyBowden]

Haha, my ex went there for a year so I went to visit him... you guys have CRAZY weather! I remember the grass being totally iced from just the wind!

[@leximaul7491]

@@PhilyBowden the weather is insane! It was hot and 30mph wind Sunday, then 30 degrees and snowing yesterday, and in a few days will be 80+ degrees outside! Well it was cool to see you reppin the WT gear🤪

[@BreAnnLayne]

Signed up for my first 10k yesterday. Pretty nervous. My "C-Goal" as of right now is just to finish it. 😅

[@Homegarden791]

How to do breath while running ? Nose nose,nose mouth ,mave a small vedio about this topic thankyou👍

[@matthewplampton955]

100% all about the negative split. Took 4 minutes off my 10km down to 36 by not running like an idiot at the start. Nothing feels better than running through the field in the final 5km.

[@Ultrarunnerdad]

Chasing my 3 year old 10k PB this Sunday..... Hoping to get help here for this haha.

[@PhilyBowden]

Hope you smashed it!

[@Ultrarunnerdad]

@@PhilyBowden Unfortunately a nasty headwind spoiled the party. Got within 30 seconds, so its "Game On" next time!

[@worldreformmedia6593]

well, I imagine with training for marathons now you've increased your volume, perhaps that's part of the reason for your great 10k performance.

[@irunfar1125]

Those old Phily photos got me dead😂

[@mikestevenson1334]

Hi Phily, are sprint sessions good for improving your overall max pace for 5k/10k PB attempts? Love the griiiiind =D

[@gravypuk]

Key take out from this video... My watch will now be called Gavin

[@Team.L]

This should be ur marathon pace if u want be top pro level woman marathoner. What is to be pro this days? Like be a sub-elite runner?

[@johnking7649]

It’s all about the base!.. Oh sorry, I mean ‘pace’. LOL 😂

[@Vventure23]

Ran a 10K this weekend. Started out at 7:20/mile because I thought I could hold on to it, and it felt solid and awesome until Mile 2. Mile 4 was a 7:50 and I ended averaging 7:31 LOLLLLLL fail. 10K are absolutely the worst xD

[@annac9534]

My 10ks are absolutely around the 53 minute mark 😅 I really should start actually training.

[@brynmordey2659]

Really hope you get on team for European championships in 10000m

[@kalazcze]

Less training and no time goal resulted in a 10k PB, while huge amounts of training and explicit ABC time goals resulted in a "B day" in a Marathon. I draw conclusions from that!

[@liamwaldron7885]

She hit the maddest accidentally taper😂

[@mrrob6730]

Nike cap - is that allowed by NB?!

[@jasonflorimonte3813]

All good things come to those who negatively split-Gandhi said that. I think.

[@seatownfan]

You ran it on all that positive energy! 🍑😂

[@dakitey1995]

Hey Philly! How many pairs of More v4's do you have?

[@theseshisneverover6472]

Are you not running london 😞

[@smellysam]

Ahh, I under stand la technique maintenant: You start conservative and then labour all ze way. J’aime beaucoup.

[@MiguelJaramillo-v1w]

Saludos desde mexico 🏃‍♂️🏃‍♂️🏃‍♂️

[@andrukthegreat]

Let that hairdo must have helped you to run faster.other It s nothing else that hair cut can do. just keep the hat

[@CursedKitten1]

Hell yeah

[@ceheck]

It felt very borderline to go back to the 🍑 scene but I wanted to hear Daniel's comment, and he did not disappoint lol

[@markbateman9222]

Congrats on the pb. You asked, how did you set a pb off "three weeks" of proper training? Answer; you didn't! You were obviously super fit for the marathon; you knew that which is why you were slightly disappointed in the race even though you set a pb. The time didn't truly reflect your fitness levels. That fitness didn't disappear with a few weeks of rest and easy running. That's not how the physiology operates!

[@StephanieLuff]

Good to know it’s supposed to feel hard at 5K 😅

[@pavener]

shookETH

[@stewart2603]

😊

[@mynameisjulci]

Aaa chocomel❤

[@meepk633]

Steal the tiny horse. God will understand.

[@sundayrunday7586]

This is insane. I can’t even run a 5:15 km!

[@leahsmilezzzzzzz]

I love you and your videos but please stop filming while eating. It’s such an ick for me when people talk with their mouths full and it makes me not want to watch your videos which is so so so sad

[@nrg_runs]

Great stuff Phily! I love a negative spilt and I think 10k is my least favourite distance 🫡 … but of course I’ve booked one for Good Friday and am going for a PB 😅

[@nrg_runs]

(But it is flat 🙌🏼)

[@lynnecallaghan2431]

Yes! I posted about this just yesterday after doing the same mistake yet again! Went out too quick for 3 miles blew up, dragged myself home. My head 100% determines my outcome and often that is my ridiculous pacing! Well done on showing us how to do this right! @running_poodle_mum