The Most Painful 10k Workout You Can do | Altitude Training

[@PhilyBowden]

Not gonna lie, I'm a bit annoyed at how many people in the comments are loving the headmount POV format..... it means I might have to rock that look again sometime 🤣

[@rmjames83]

Definitely the space bun on either side…absolutely completes the look and may actually even be functional to stop the centre strap moving around too much!!🤣😂🤣😂

[@christinaclementson]

Running with this crew will only make you faster. It’s hard to be the one at the back but it’s all relative. Keep working hard and the reward will be huge! Tough session, well done 👌👌

[@PhilyBowden]

1000%, I remind myself that every day and its true!

[@mikew6840]

That was actually a remarkably immersive insight into a tough session. Thanks for taking us along. I could almost feel the lung burn… 💪

[@zaneclone]

Hat's off to you Phily for hanging in there... and think of it this way- as you're working harder than anyone- you'll benefit more ;)

[@FreedomOfX]

The look at 2:49 is one that most can relate to - the feeling of missing a loved one. We miss Daniel, too. Way to fight through the negative thoughts and come out with a positive perspective in the end. This vlog was real emotion. So not only do we love the grind but we love the journey as well.

[@johnm1133]

Yeah I miss the 'GO PHILLY!' as well.

[@PhilyBowden]

Awww he'll love reading these comments! Less than two weeks till the dream team is reunited :D

[@themiddlebro111]

*sobs quietly* your crying not me! 😭

[@silvermandavid]

You maintained 3:20/Km pace throughout even as you were having more trouble with your breath. That's great. That's a win.

[@TallTrails]

Love this one! Progress isn't always linear, you got this Phily! Love the content 💗

[@PhilyBowden]

You hit the nail on the head!

[@davidleonard37]

I have had so many sessions like that but they make you mentally stronger and well done for getting it done. I think Paula Radcliffe aslo said that about concentrating on the next electricity pole when your struggling or counting back from 10. I did that trick in London last year and it takes your mind off of the pain.

[@manuelsteele7755]

I am from AZ and also lived in NM and CO. The high school cross country teams from the Four Corners Region often come down to altitude with great performance. High schools like Zuni and Hopi/Keams Canyon often perform well with many HS cross country titles. The high school in runners down in Phoenix often struggle against those coming from altitude at the elite in-state meets. So, altitude training definitely helps in the long-run. In Colorado the hardest half-marathon was the Pikes Peak Ascent - 13.32 mi to 14,110 ft. In the past, there have been elite marathon runners from sea level who won races down there but were unable to finish the race to the summit. It's tough with snow in August above treeline (sometimes). I've done it three times and just finished at the middle of the pack. I was happy with that because I was mainly an America football player (not European soccer) with the build of a linebacker - not a runner's build (lol). NAU won the NCAA championship recently. Other altitude teams that have won include CU Boulder and Adams State (D3). The latter had a Navajo 10k champion from the Four Corners Area. There are many international runners who train in Flagstaff, Santa Fe, Colorado Springs, and Boulder. The fastest female runner I saw was Lidia Simon at the Bolder Boulder 10k back in 1999 - the "Romanian Rocket". She won the Olympic Silver Medal in 2000 in Australia. In your case, one month is a short-time to acclimatize. Usually, elite runners need about 3-6 months - especially if they were born and raised at sea level. I am a biomedical engineer who studied high-altitude physiology.

[@xmoebabyx]

I have watched this during hard workouts (on the treadmill obvs) when i need a boost - and it is incredible. Even the pros have hard workouts - it's about FINISHING THEM and LOVING THE GRIND!

[@BassStevie]

Thank you for your inspiration and honesty. When things get tough for me - I remind myself that it’s only the tough sessions that lead to progress. You don’t get stronger when things are easy. But then again, as a middle-aged mediocre man progress for me is relatively slow.

[@jochippyy]

Such a tough sesh phily, you will have gained more than anyone else out there that day. Be strong

[@Emil-ej5of]

9:40 love this mindset. Exactly how I like to think aswell, not only during sessions but during races aswell.

[@bartb217]

Great to see the incredible team pushing hard and offcourse our local hero Jip. Also makes me appreciate my own team, with which I will have a hard and long threshold session tonight, even more. Great you were able to hang in there and finish the session, I know from experience those kind of sessions can really hurt, but can give lots of progress.

[@PhilyBowden]

Jip's loving being in my videos ;) She's a pretty awesome training partner I'm very lucky!

[@allendale10]

I'm a 50 year trying to come back from a year out, about 1.5 over weight and had to walk 3 times last night on club steady 10k. I was miles off the back of people I was comfortably in front of a while ago. I was really pissed off with myself last night but I've woke up this morning and reassessed. Running is hard, running at your standard at that elevation when you're not used to it is even harder. I really like the way you redid the end to get the positives, take what you can from it and move onto the next one.

[@apocreg11]

Miles off my best from pre-injury issues and it’s so true, must remember we are blessed to be running at all

[@IainThacker]

I've had most growth from the races that were hard, not from the ones where I've felt great and hit a PB. A lot of it has been things I've taken into the next race that have helped it be a PB. Same with training sessions - recently started joining my local club's interval sessions and find I can dig that bit deeper in company than I would running solo. Sure, I'm not keeping up with someone 20+ years my junior who is v.quick but it adds motivation! Seeing pro's have tough days makes it all the more bearable and helps the rest of us understand that it's not always perfect.

[@trueredred859]

Great session ,consistent reps,building the foundation blocks Great insight into training,some good mantras I will try when I’m next suffering in training or racing.. Great content,philly

[@hamba1998]

Thank you for sharing this with us Phily, it's so important that we get to see the negative sessions along with the positive. Especially since your even splits would trick us into thinking it was straightforward for you! I had to drop my session last week as I felt a calf niggle during the warmup and didn't want to risk something worse. Still not sure whether that was the right decision or me talking myself out of it - at least you got the session done! Keep loving the grind

[@saladhands1364]

Seeing Hannah run like that has inspired me to do a session! Going to the gym, max speed on Stairmaster, 10 floors x 5 reps.

[@rmjames83]

“Get to the next telegraph pole….then the next….” is strangely familiar🤣 U got it done tho!!!! I did see Molly’s STRAVA & yours and wondered if you were crossing paths!! Definitely in the right place!!! Tough sessions DO make a tougher Philly!!!💪🏼🙌🏼

[@jordanking2933]

You could have edited this vlog to make it look like it was a perfect session but you didn’t and it’s refreshing. Thank you

[@ksteege]

Tough sesh for sure but maintained for sure I would be happy with it as a coach - even in distress and all you maintained pace and didnt fall off - its what you had in the moment and I think thats great. I do love the headmount perspective its great to see the whole workout that way def bring it back. Gonna give a suggestion too here might be a fun little vid if they are willing - a little get to know the folks on your team and a little coach interview. anyway awesome work embracing the grind and keep it up!

[@steggles667]

Loved the comment about just getting to the next telegraph pole, then the next one…. Sums up many of my longer runs when I was in my 20’s. It works great though! 😊

[@jamesshelley6478]

Well done!! I'm Glad you showed this side of you, it's hard to see others smashing it when your struggling! But your reps were still extremely fast, remember your the one who uses an inhaler not them 🏃‍♀️

[@empritchard13]

coming back to this video to say that I had km repeats this morning that went badly & I thought of this video and it was so nice to remember that everyone, even someone I look up to so much like you, has these days. I can't tell you how many times I repeated 'love the grind' to myself during the workout!! so thank you for this video!!

[@PhilyBowden]

Awww love this, getting it done together when when it sucks 😅

[@andrewdutton1003]

Great workout Phily - we all sometimes have bad days, but they make the goods days so much better !!!! Also having asthma and trying to run (not quite in your league), it takes alot of effort and mental focus to just keep you breathing regular and under control, and not panic and let it run away from you. But you are mentally strong and will succeed !!!

[@nicolestecklein8883]

MORE OF THIS POV! This is awesome to watch when running on the treadmill! Its like running with other people outside!! :)

[@ZoomWinflo]

Not like your times dropped off, you were consistent. Think you should be easy on yourself. That was a decent workout.

[@TheJhtlag]

She actually clawed back a couple seconds from the high (low?) of 3:23, only one or two seconds for the last several session but...that's hanging in there.

[@Astrolavista]

Well done Phily,! I talk myself through 4:40 Km's s at sea level, I think I'd sob my way through anything below 4:00! net alone 3:20 at altitude! Love the head cam view :)

[@lionheart4552]

Really enjoyed this Phily. Great watch. Voiceover & the Go pro head mount was excellent ( dare I say as good as Mr D😁 ) 8 x 1k at altitude with badass company. Doesn't get much better than that !

[@Merritt7278]

Well done like you said you got it done, as you know as runners it just doesn't happen sometimes, it will make you stronger and your come back next time better. Keep going.

[@Vventure23]

I just started running with a new crew too (not paid LOL just fun times) and they are way faster than me... I love it, because I can learn and get better by training with them. So I can't wait to see your continued progress!! "I'm fit, I'm fast, I'm in control" I LOVE THAT! I'll never be able to run as fast as you (PR'd my marathon this weekend in hot-ish weather at 4:03:03, which is probably almost 2x your time lol), but I love running and I def can feel fit fast and in control... I'm definitely going to use this

[@lukeeclair7736]

Love the positivity at the end 🙌

[@runningoneddie]

Loved this video. Looks like you did pretty well. Keep in mind -- it is a huge adjustment to running in the high altitude areas. The first hike or two at 7000 feet each season is a beast. Eventually though you do get used to it. I am at 4500 feet, so it isn't as bad here, but I can easily to get where you are with a fairly short drive. Great content!

[@TumoRuns]

Preach; we’re at the end of a k rep build-up block where next Tuesday we have 10 x 1k off 60 🙃🙃🙃 the gradual build has definitely helped, but 60 seconds feels like literally nothing 7 reps into that session 😂 loving your work and the content!!

[@etapepartners]

nice work. you are learning a lot . when you are bouncing up and down altitudes and training at various HR levels, you will always feel different. over time you will learn to recognize the feelings...and the good news is: every time you go to altitude again in the future, it gets a little bit easier to adjust. btw, I've many many vids with a head mounted GoPro. the microphone always makes your breathing sound crazy, even when it isn't.

[@flow.dance.studio8850]

This is such a wonderful example of how powerful positive self talk and a good attitude are! You smashed this just by finishing and I felt myself get quite emotional when you were talking to yourself out loud - outstanding example of being kind to yourself and getting it done! 😊❤

[@PhilyBowden]

Aw thank you, talking out loud definitely helps! I'm not always kind to myself but so long as you try it often makes a huge difference

[@MILES_4_TRAVIS]

What a beautiful day considering AZ currently. Way to fight through the workout especially with that heavy GoPro on your Head. Proud of you 👍!

[@timbrewer9515]

Good Job 👏👏👏. Keep on pushing yourself. Some sessions are better than others.

[@StephenWoods23]

Just had a tough session myself! Wish I had a group around me to pick me up. Cool video angle - I like the GoPro on the head. 😀

[@larrywarren3603]

I loved this vid Phily. What a great perspective, to hear your thoughts, and how hard you were working is a great insight.

[@rickkraske3374]

In the mountain west, while there are farms, we more typically refer to it as "ranch land." 🙂

[@PhilyBowden]

Oh I never knew, thanks!

[@MattRunsColorado]

You're killing it!! Keep it up!

[@flwi]

Well done! Listening to your breath made me want to pick up my asthma spray. Glad you made it and saw the positive in the session. Impressive! Very interesting to look at the ponytails. They almost don't move up/down. Guess that's a very efficient technique, when you don't push youself up too much?

[@dcnole]

Felt your pain on that one. Way to fight through it.

[@rizmaslen]

Well done Philly! you got it done! What a session! Amazing!

[@AliElliott]

Good job Philly keep up the good work! I love your videos!❤️💪

[@Formerly-known-as-Steve]

Hey, I’ve been catching up on a fair few recent videos since seeing you on Mr Ko’s livestream. I think it’s the first time I’ve heard someone say Et al. in a running vlog 👌 enjoying your content. 😀

[@PhilyBowden]

Aw well welcome, great to have you here!

[@TrentRyan]

Thank you for sharing your journey with us!!

[@FWPlants]

Love the video Philly so motivating n keeping it real 👌..NB rc elite v3.. I think that's what I saw you wesring.. any pressure around the ankles with the new upgrades.. I feel it every wear and I love NB but these are hitting me in that area weirdly

[@derek_spear]

Oooff, tough sesh. Much Awesomeness for getting it done though 😊👍

[@CityTrailRunner]

Another great video. Most of my runs are like this these day, only without the Molly Seidel sightings.

[@Cloud007.]

Good solid consistent repeats.

[@gary7542]

Inspirational stuff. Keep it up @phily

[@stephenwest6613]

I would LOVE to be running along that road. Well done that was excellent to watch. Hilarious as usual.

[@Xero_Wolf]

You still killed it tho. I can't even imagine doing 1k at that pace let alone 8k intervals. I just realized I did the exact same session that week. At a much slower pace granted lol 5min /km

[@basildaoust2821]

Well, I imagine you have done altitude work back when you were in the US before, maybe? I mean I'm no coach but I can bet if you need to talk you have your team and coach that understand what your going through, so if you need it reach out, and "Love the grind". Thanks for sharing what probably was a hard one to share.

[@stefanvaljean418]

very good Phily ❤ 👏💪🏽

[@farizhakim9790]

Could really relate to talking to oneself loudly during tough times. Glad I'm not the only one hehe

[@robwilliams9965]

NGL that looked hard! Great work to keep going though 👍

[@adamtherunner92]

Smashing it even when you’re in the weeds. You can you will 🙌

[@bh4560]

My fastest ever km is 3.52.. 🤣 love watching these. Pure class!

[@keepingupwithkempson]

Excellent session that! Big fan of the POV too

[@PhilyBowden]

Ah thanks Lloyd! Can't promise I'll be whipping the headmount out again anytime soon haha

[@lauraablitt6379]

Loved this ❤️ very realistic

[@carlcblake860]

Struggling but still consistant, well done.

[@steadystudying]

Major props. 8x1km are rough, no matter the pace

[@CSWells-uq4jx]

I find that the chest mount for go pros are more comfortable. Just in case, like me, you learn that you hate the head mount.

[@bikergoldcat1]

Good to know your only missing Daniel as a camera holder.... 😄. Keep up the good work.

[@PhilyBowden]

Haha, he knows I miss him as the wonderful person he is too ;)

[@iberiksoderblom]

Love that I'm not the only one suffering with this type of run 😀

[@PhilyBowden]

If people don't suffer on these at least sometimes, I'm worried!

[@ilaganddie9380]

I don’t train anywhere near this level, so maybe discard this unsolicited tip lol. Something that helps me when doing repeats is to do double inhales when I start my rest blocks. It helps me catch my breath and refocus quicker before the next rep starts. Dr. Andrew Huberman spoke about it while running on the Lex Fridam podcast.

[@heathfellows4600]

ur my inspo

[@scrubl0rd589]

That GoPro strap is a serious fashion statement

[@PhilyBowden]

Haha thanks

[@mikestevenson1334]

"GET TO THE COOOOONEEEE!" *Arnold voice*

[@Leeroy49]

You actually are fit and fast and I guess also in control most of the time ;)

[@rickmcqueen5378]

Way to tough it it out! Some days you get the bear, some days the bear gets you. Hang in there, it will get better.

[@PhilyBowden]

Next time, I'LL get the bear!

[@CliveWalker]

Looks tough. Great work! How did you/your coach decide on that pace for each km? Is that tempo pace? 10k pace?

[@martinlyons9431]

Them (tougher) days we all like to forget about, but they’ll be the sessions that’ll make it all click in the long run 🏃‍♀️ (pardon the pun!)

[@markg99]

It was only a matter of time before Daniel was replaced by a headband. He'll be sadly missed 😥

[@PhilyBowden]

hahaha

[@artcafe2684]

Your breathing in this session sounds like my breathing when I run. Except I run 4 times slower than you do. I do suffer from runners asthma (didn't know it for at least 40 years), but if I don't nebulize before I run then my breathing is exactly the same as yours.

[@apocreg11]

I mean it’s just the extra weight from the mount surely!!!

[@ashbankultra]

Oooh SC Elite V3 😍 how are they?

[@PhilyBowden]

Yes indeed, very responsive - I like a lot!

[@hellomark1]

I hope you don't mind these several comments I'm putting into one mega comment, but: I think this is my favourite elevation training video so far! You joining this team and specifically the workouts here reminds me of a quote I read somewhere that went something like: If you join a gym where everyone is lifting 700lbs, you'll be lifting 700lbs soon as well. Surrounding yourself with other elites is the best (and probably hardest) thing you can do! I can appreciate the hard work you're putting in, and it's making me want to push myself more. I'm currently training for a race in April and the plan has no 1k repeats like here, and I want to try them now because I want to drastically inrease my pace. My wife has asthma, and while she loves running, she cannot do it in the cold at all, seeing you struggle here on a bad asthma day rings similar to a lot of what she's said. If you're finding the headgear too bulky, I realize you probably don't have the cash for this, but I'd recommend checking out the Insta360 Go 2, it's a very tiny high quality action camera that you can clip onto the front or back of a baseball hat, and they have amazing stabilization software. They're like $300 on Amazon. Finally, as a Canadian, I just wanted to say with all the weather changes you're running through, you absolutely need to get and put on chapstick everytime you leave the house, possibly even during each run, with how much you're pushing yourself. This was amazing! Thank you so much!

[@PhilyBowden]

Haha thank you for all of these, I love reading comments like this. Definitely hit up some 1k repeats, tough but really great for the fitness! Chapstick - noted! I'm surviving on Aloe Vera Vaseline so far!

[@nro337]

🔥

[@AugherAndy]

Do you taje gels or anything during these sessions

[@PhilyBowden]

Not really no, it's short enough that a good meal 2 hours before should be enough fuel to get your through

[@vivcourtis6220]

A valiant effort all things considered but oh the milky tea bags.

[@Simm0700]

Whenever I'm doing a proper shit session and it's tough I just tell myself it'll make me faster in races, and it does help spur me on, I'm still a bang average club runner, but it all helps.

[@PhilyBowden]

That's another great one!

[@geoff6195]

Be good to know more about your team mates

[@jon_tran135]

That was too close of a POV to those lips of yours ! 😭 would love to try running at altitude !

[@ESMoriarty]

To have highs you gotta have low points as well today was just that day for you.

[@morgankanu1582]

Where can I buy your sunglasses?

[@PhilyBowden]

GOODR!!!

[@keaganvaldez24]

For a sec I thought you were in Kenya XDD

[@leisterj]

Be careful. Not only does altitude make it easier to hit your red zone (which, if intentional, is great), it also makes it harder to recover. By recover i mean all recovery, 1min, 5min, 30min, 1hr, 1day, 1 week, and 1 month. If you are consistently hitting redzone and your friends are not, they will recover faster, and you will overtrain. You may need to modify workouts. So you all hit the redline equally. Also, breathe hard from the first rep. Your body will not tell you that you need to it will just produce lactic.

[@shaylorcyclingwahoo]

Surrounded by world class coaches and you thought she needed advice from a dude in the comments 🤦‍♂️

[@leisterj]

@Shaylor Cycling [Wahoo Le Col] Absolutly, she seems inteligent. Don't you train your athletes to take all advice, process it, and keep what's useful. Do you really think she is one of the few people on KZbin who does not want kind constructive comments. The more comments a video gets, the more youtube promotes it. I was not trying to be mean-spirited to her. I was not trying to say that she is bad or anything. The comment was not just for her but for the community. Maybe someone else would find it useful. Let's have a positive conversation about attitude training. Please share your views, be kind, but please share. Hopefully, someone can find something useful out of our discussion.

[@PhilyBowden]

Oh for sure, this is the toughest I've done out here and I'm being super careful to take my easy days super easy (and also feel controlled and less wasted for some of the workouts). It's a fine balance!

[@apelsinas14]

Looks like you are working way too hard compare with teammates🙃

[@Team.L]

What kind of coach is this WHO let u push ur rep to Hard .. u need have balance and control in this kind of workout! U gona blow Up ur stay in high altitute and not get THE right recovery and pay THE Price for ur training block!

[@coco_bold]

great tough session, you will be first next time.