EVERYTHING I EAT: Half Marathon Training TRIPLE Day

[@brianpaxton1785]

Good to see you on the running channel podcast Phily 😊👍

[@steadman1969]

I just came here to say this 😅

[@PhilyBowden]

Thank you very much!

[@norasverredal1941]

Yeah, loved the episode!

[@laurainthehaute918]

OK I’m gone. Bye bye. See you later after I soak up the interview🏃🏻‍♀️💨❤😂

[@iq_by_0303]

almost clicked of when you said you dont have porridge for breakfast.

[@kathleenbolanos]

😂

[@lee_legs_it]

Great video as always. Top tip: Faje Greek Yoghurt 450g £3.50 at Tesco, Aldi Brooklea Greek yoghurt 500g £1.89

[@joannemarkov]

Just realizing this was the day you discussed on the Running Channel podcast. :) Definitely loving the grind today!

[@dr3dr3x52]

Okay, Daniel deserves a bonus % of each sale just for that incredible merch presentation.

[@PhilyBowden]

I’ll put this to my manager and see what they think

[@laurencharltonn]

What’s crazy is that student athletes are asked to do this on top of a full class schedule 😮 no wonder everyone sees massive improvements when they go pro because the recovery time is so much better!

[@alejasuecia]

Honest, raw and real nice lady ❤🎉😊 you are an inspiration for many many women over the world 🤗🤗🤗🤗

[@maddyharrison4378]

Hey Phily! I’m a 16 y.o runner and I’ve been running for about 3 years and my weekly mileage is quite high-ish, about 50 miles +gym. That being said I haven’t had my period for like 2.5 years despite being a healthy weight and getting PLENTY of fats in my diet (I have a nut butter and salmon problem). My friend is also that way, very particular abt her diet and intense about training yet has a very irregular cycle. She told me it’s fairly normal for high school runners and I’ve consulted my doctor abt it and she said it’s also normal but I should increase my calories, so I did but no luck :/. Anyways just wondering if you know much more about that? Idk just asking since you’ve most likely been around others or have experienced abnormal cycles yourself being a very experienced runner.

[@pianosign]

hopefully phily will respond as well, but just wanted to say you're right to be concerned about it and it's great that you're self-advocating! missed periods are one symptom of relative energy deficiency syndrome (RED-S). menstruation is essential for building bone density especially during adolescence. i hope other people will chime in as well, but i suggest talking to your doctor again and seeing if you can get a referral for a bone scan to make sure your bone density is okay for the high mileage, and then probably working with a sports dietician to make sure you're getting enough fuel. i've heard some people also have to reduce mileage for a bit to get their period back-mentally challenging but crucial for the body to get on track and have a long and strong athletic career. sending you good thoughts!

[@shirleywoodford1977]

I went through that when I was in my early 20's. I am now in my 60's and have osteoporosis so you might want to be checked out again by a doctor.

[@AG-hw1uz]

Maybe get a second opinion if possible

[@PhilyBowden]

Head to Project RED-S (red-s.com/) I know the founder and there will be some invaluable information in this hub for you. At your age THE MOST important thing for your future health and running is that you get your periods back. If it means X months of less mileage and higher food intake now, to find your happy place and baseline trust me it will be worth it. The bone density building phase, thanks to the hormones released as part of a healthy cycle starts from puberty and stops at 25, meaning if you miss some of this stage, when you get to 25 that’s it, whatever your bone density gets to it stays there and slowly declines for the rest of your life. This is why young girls who miss their periods for years over this time get riddled with bone injuries later down the line. This isn’t meant to scare you but it’s really important to know now whilst you have the power to influence it. Your doctor is wrong to say it’s normal. It may be “common” but it’s not normal! If you need any more advice please message me on Instagram I’d be happy to connect you with more of an expert!

[@laurainthehaute918]

Bravo, Phily! So glad she reached out to you. Phily gives you great suggestions. If it’s prevalent it doesn’t mean it’s normal! Please seek out better nutritional assistance and learn about REDs. Very dangerous. HS girls should be able to train without missing their periods. ❤please take care.

[@a.s.6616]

it's crazy how 4:40 is easy/base milage for you, I really want to fun that fast!! Consistency is key I guess. I do triathlon and obviously running fast after bike is something else but still, need for speed ps I got the same Jakub Zasada's poster!!!

[@jasminerose6343]

Best way to spend my break at work, made my day 😌🏃‍♂️

[@PhilyBowden]

Awww thank you so much 🥹

[@grgr6720]

Saved to watch after my 22K long in the pouring rain. Can't wait to go outside... 😪⛈⛈🌧🌧😆

[@PhilyBowden]

Loving the grind even in the rain!

[@grgr6720]

@@PhilyBowden Turned out a great session! And btw I'm Greek, Daniel pronounces gyros (γυρος) correctly. Well almost! And btw nr.2 I thought glute needling was painful until I had to needle my left quads..

[@dazdarren9926]

I love the design on the Merch. Any chance you can make a tech shirt so we can wear it running?

[@timothyridgley1514]

This reminds me of age groups swimming weekend camps. Which I used to do a lot of, always eating and working out (double swim and double gym in a day), I missed those days

[@abbyjbennett]

Thanks for sharing! Great production as always. I will share too that I think I was eating 3x at least as many calories as this with less activity and still pushed myself into REDS. Trying to work my way out of it now. Eating enough is the most important part of training because when we don't, we don't get to train (as I'm experiencing now).

[@PhilyBowden]

It’s totally individual, I always try to make clear that this is one day, I eat normally and don’t force anything to look different just for the video… we all have our own DNA, height (I’m 5’3!) and enviro factors, so it’s always best to not compare! I hope you’re on the up, REDS is the most frustrating thing to experience!

[@sunders8784]

Love that you're getting your morning hydration in with a beer pint glass

[@darbymichelle]

Just wanted to say my 1.5 year old loves the music you use she always dances to it and she told me your food looked yummy 😂

[@itsevelinakp]

I loveee fasted runs,I ran 26km yesterday fasted and felt incredible!! Or gym lifts always fasted-I thrive on that ,haha

[@DrProfX]

Make sure protein has 2.5 g of leucine -for the muscle to use it you need minimum 25-30g (which have to include 2.5 g of leucine for protein synthesis to occur)👍

[@rubarb1275]

Your enthusiasm and positivity is great and really inspiring! Thanks for sharing. Question though - is it ok to exercise just after physio? Is there a risk that you might injure yourself as the muscles will be sore?

[@IainThacker]

Not had the joys of a triple day yet! Regular strength + run days are good, a triple would be tough to fit around 9-5 work! I've found myself getting more consistent on macro/calorie counting - I have a bad habit of not eating enough in the week with the current exercise load! Keeping track of macros helps keep things balanced nicely.

[@infocuslearning]

Keep on grinding

[@JRJapaneserunnerinUK]

I’m currently full on my hilly marathon training just done 110miles this week….I do eat anything at mo😆🔥 but good food to recover properly and ready for next day👍

[@gowanlock]

Woah, thats bloody far - fair play

[@kennasmith5484]

My favorite part was the "scientific study" facts and new merch modeling 😂

[@PhilyBowden]

Hehe thanks we thought that would make some people chuckle!

[@qc_mp6899]

Comment for the Algo. Strength work and better nutrition are the areas casual runners are not super consistent with especially Nutrition. I finally did a sub 20min 5km and sub 40min 10km. Its time to go sub 19min 5km and sub 39min 10km. How do you know that you have hit the ceiling to what you can achieve as you improved with time?

[@LuckyLuke2307]

I have to say, the clips that you cut to always get me. Although I am not sure of that is your doing or that Daniel guy. Guess I will have to check his videos too 😂

[@PhilyBowden]

Haha here for the memes!

[@paulhammerton4385]

I, too, have a tight 'everything ' on my left side from my achilles to my glute. Bummer 🤦‍♂️

[@marathonranati]

haha nice video! I have also been counting calories when I started running, now I eat whatever I have. I now run at a 100k+ weekly mileage, but It keeps getting disturbed by small pain, and sickness. It is happening so often that it is affecting my training. any tips for avoiding sickness? thanks. ;)

[@CatsAreTheBestPeople-mm1fo]

Daniel cooks and you clean the cat litter tray - sounds fair!

[@PhilyBowden]

I’d say so! 😉

[@davidsinclair4427]

I’m all about the breakfast tea in the morning

[@PhilyBowden]

YES! You know David, only a brew will do

[@gavsta18]

Just ordered one of the grey hoodies. Look cosy af

[@oscardanson7127]

Honestly one of my favourite things about running is that im always hungry, so i can eat as much as i want

[@nigelbeamish2845]

Sold things like Vitamins etc for 20 years, at my sports store, we used to experiment often with different things, to see if it made a difference, legal things that is Lol and it was always interesting chatting with strong runners, often we'd change things up, sometimes better results, sometimes no difference, although hopefully not worse, wonder what I'd have thought for your supplement stack, even though a good food diet is more important

[@MR-wh5wp]

Hell day? Try run + gym + swim + bike. I do that every tues and wed

[@PhilyBowden]

No thank you

[@edhare4572]

Great content! I will be using a discount code for OTE soon so I can try out some anytime bars and protein shakes 👍 Which Half are you currently training for? (Sorry if I missed it)

[@PhilyBowden]

Ah thanks so much, and they’re definitely worth it! I’d recommend the choc whey and, duo bars and caramel anytime bars! And Copenhagen half!

[@edhare4572]

@@PhilyBowden the Choc Whey is out of stock 😭 it must be good!

[@geno5360]

I looked up the hydro tabs they seem interesting. It says on the site how much sodium it has though no information on the rest of the electrolytes? I’m particularly curious about potassium and phosphorous content.

[@bcvids999]

Really good to see the video wow a triple on one day is impressive! I would be excited to try it but except for the bit of gym because I once had a friend called gym and I thought he was my friend he was from work but one day when he had come to my house he had cloned all my credit cards when I wasn’t in the same room and committed fraud and I lost thousands of pounds which I got some back but not all. It makes it difficult to go to the gym still because of memories of gym

[@waynetradingfutures]

Okay, new subscriber and new (but old) runner😂 here!! Philly, you’ve had an amazing and inspirational journey so far and I’m certain the best is to come!! Can I humbly ask your partner to start a You Tube channel for how he edits your videos!! I’d love to learn more as I too try to develop my YT channel ❤ All the best🎉

[@petewilcock]

Must know: Did you pinch that pint glass from a pub? I have the same one because I thought it was funky, but I negotiated with the barman to buy it 😂

[@PhilyBowden]

No… 🤥

[@petewilcock]

@@PhilyBowden Sorry 😂 I'd get more if you can buy them from somewhere

[@joaomatheus6222]

17:35 Phily Bowden turns brazilian for a second

[@rmjames83]

I call my physio sessions “medieval torture sessions”-should I be worried my physio thinks it’s the most hilarious thing she has heard in a while every time I say it??!!😂 Couldn’t do what I do without her tho!!!

[@emma_____________]

Hopefully one of the future merch dropshot will be active wear! Maybe together with NB??

[@PhilyBowden]

We’re working on tech tees, soon ~ within the next 6-8 months

[@emma_____________]

@@PhilyBowden cool! Would love to represent the PB squad in a marathon soon :)

[@PhilyBowden]

@@emma_____________ that would be so cool! 🤩

[@AugherAndy]

Hi phily do you have any good half marathon sessions

[@simo3006]

Hi Phily, Which Half are you training for? 😊

[@zakkkkkkkkkkkkkk]

Bit of an indelicate q but i always find need to go for a no 2 before a run ir i may develop a stitch. After you eat breakfast is it a rule of thumb u need to commonly go for a no 2,sorry for the q.

[@AlfieVLOG0]

love that PB tshirt! where can i find it?? :)

[@PhilyBowden]

Link at the top of my description! 🥰

[@jasonflorimonte3813]

Trying be better getting in some calories before the long runs. Hoping what goes down…

[@PhilyBowden]

Oh 100% you’ll notice the difference!

[@guywarner8391]

Well this video 90% awesome 10% annoying because my fridge is bare and all of the food looks lush! Kebabs are happening this week now....

[@effykatz5668]

Probably missed this but did the destroyed car situation get fixed?

[@PhilyBowden]

It got written off 🫠 not worth fixing! So I used the pay out (and then some!) to buy Nigel, my replacement 😂

[@silvermandavid]

I take a shower *before* my run just because I like to feel clean, fresh and lookin' good when I set out on the roads...for no one else except myself.

[@dresden_slowjog]

Same in a way! Had never cared how I looked jogging in the morning. When I stumbled over an Obama interview about his daily routine he starts with a shave then work-out even when he's all alone. Out of self-respect. That resonated with me and so now on 99% of my early morning runs I'm freshly shaven not looking like a bum, out of respect towards others and myself. And yes it feels better :-)

[@Matt-cp9wh]

Hey Phily, what shoes do you opt for when doing your up-tempo long run? 30+ km

[@brockeleyshorts4892]

w vid

[@Hp12387]

Dose the Queen respond 😊

[@hikerJohn]

Why SKIMMED milk? Yuck

[@PhilyBowden]

Semi skimmed, I prefer the taste for things like cereal! I’d use full fat for other things though, like mixing with chocolate powder and making a creamy sauce

[@Unconventional239]

No way that’s zone 2. If we say your economy is 200 and vo2 is 68 and easy run is at 60% vo2 then your easy run pace should be >5min/km

[@hells9466]

Phily: 'Don't avoid fat' Also Phily: Uses 0% fat yoghurt, protein thins, bertolli light spread, and drastically undereats for a triple-day. As someone who supports individuals with EDs, I'm really disappointed by this video and already know it will be a trigger for many, especially within a sport with a huge prevalence of EDs. The fact that you introduced this video with a disclaimer suggests you already know this will induce harm and comparison, but proceeded to any way (clickbait, more likes?). P.s. other sports dieticians agree that this is far more harmful than helpful.

[@tkldr]

Well done “expert”. Glad you can make judgements via a 20 minute edited video. She didn’t say this video was for people who have an eating disorder. She said it was a slice of a day where she had 2 easy sessions and a weight lifting session. As a non-elite middle aged athlete who is much taller and heavier, I use common sense to know I shouldn’t eat exactly what she does. Instead, I see what might be good to incorporate in my life, chat with my own doctor, and move on. I think the video was balanced and informative, and the disclaimer was exactly what it needed to be. Basically, “You aren’t me, so don’t copy everything I do.” If we overanalyzed every situation or person we could potentially disrupt or upset, no videos would ever be made. I am sure Philly’s nutritionist will weigh if she needs to, but making a judgement about her diet as an “authority” from an edited video is seriously unprofessional. Perhaps your heart is in the right place, but you come across as judgmental and acrimonious.

[@jasonf5823]

christ. just stop