Racing a 10k is The BEST Way To Test Your Fitness - Leeds Abbey Dash 10k

I hit up the Leeds Abbey Dash to test myself over 10k, taking you along for another 10k race vlog. I'll admit that my fitness is not where I want it to be for right now, but that's no reason not to race - after all, racing is SO much fun and a huge reason for why I love this sport. So I'll be trying to answer the question: should you race when you're not in PB fitness? And talking through some of the reasons why you should race when not fit, and the idea of racing to fitness!
Thank you to today's sponsor! - Check out the Coros Pace 2 here: coros.com/pace2
WANT TO SUPPORT MY CHANNEL?
To support my running career, the channel and creation of these videos - Check out my Patreon that's linked below, with different levels of support on offer and you can gain access to extra exclusive content!
/ philybowden
Follow me here:
Instagram: / philybowden
Strava: / strava
Twitter: / philybowden
Honourable mention to my Camera Man, Editor in Chief and Boyfriend - Daniel
/ . .
Find my FREE 10k training plans here: www.philybowden.com/free-trai...
Check out my NewNew Profile: newnew.co/philybowden
All proceeds from the first three months of votes will be going to charity.
Lastly if you are interested here are product links to all the tech and nutritional products I use.
(FYI I get a small percentage of every sale through these links):
My Watch | amzn.to/3LNn1D1
My Headphones | amzn.to/3NQrt4v
My Sunglasses | ​​amzn.to/3pwCcWX
My Protein | amzn.to/3skJnnj
SiS Hydration tablets | amzn.to/36nQfre
SiS Gels | amzn.to/3t3ohbW
Our camera | amzn.to/3dquk6s
Microphone | amzn.to/3GTupZd
The Blood in my veins | amzn.to/3t7bXaW

[@TumoRuns]

You won’t get into race shape, or race habits, if you don’t race. Need to remember/feel what it’s like to race for places etc., and that’ll help you in the A race! Top effort that Phily!

[@lionheart4552]

Probably hard to getting into race habits without racing but it's certainly achievable to get into race shape without racing.

[@underwaterlevelz1947]

When you start getting really positive results, it becomes addictive. Nothing feels better than racking up respectable finishes/times, becoming a big shot in the local racing scene. When you show up to the starting line and people take notice, you know you're doing great. It's alot of pressure, but it's a good thing.

[@tobysmith4662]

LOL that is a high I will *never* know. However I've been thrown out of my local dive bar 6 times this month and they *definitely* know who I am.

[@christinaclementson]

I haven’t raced a 10k since November 2019 and I’m kinda scared. Raced all other distances except the 10k and I’m desperate to know what I can do. Need to just book one and race the hell out of it!! Great running as always Phily. Funny how close you were to your PB even though you thought you weren’t in PB shape. Onwards and upwards 🔥💥

[@PhilyBowden]

Yes just book it! And think about it just as two 5ks - easy!!

[@TadeuszCantwell]

Signing up for a race is my motivation to keep training. Signed up for a 10k trail with 1 weeks notice, started doing run/walk training inbetween and walked briskly for most of the race. Then signed up for some more.

[@oliver.gilbert]

Fantastic stuff!! keep it up :)

[@TadeuszCantwell]

@@oliver.gilbert Thanks

[@PhilyBowden]

Love to hear this, you really can do anything you set your mind to!

[@tobysmith4662]

That's great, Tadeusz. How are you doing now?

[@TadeuszCantwell]

@@tobysmith4662 Great, still running. Have an 20miler and an 80km race coming up. Probably biting off more then I can chew but it should be fun.

[@artcafe2684]

I'm loving that now Daniel is driving and you are filming. I know, I know it isn't about that but it makes me happy to see that. Nice to give the athlete a break before her meet.

[@IainThacker]

Races = Finisher medal! First year as a runner and each time I've learned something - about how hard I can push, how to pace, what heat does to pace. Last 10k race was an easy/recovery run where I accompanied my wife to her PB so totally worth it. Also got a medal. :)

[@PhilyBowden]

This is amazing - there’s always something to learn, even if sometimes it’s from something that didn’t go well. Love that you accompanied her to the PB, teamwork 👏🏼

[@CryogenicFire]

As a non-runner I thought that you ran a cracking race Phily. I also think that your philosophy of using races as training in terms of fitness and also race tactics is spot on and can be applied to so many other areas of sport and life. The fact that you went out there openly admitting that you were not in your best shape and saddled with the lousy flipping weather and then finish in that time looking like you had an absolute blast shows what a class act you are. (And yes, that flipping weather brought back so many memories of cross-country from my long ago school years. Minus the mud of course😂) Awesome content as always. Keep it coming! 👍🤘

[@PhilyBowden]

I should totally apply this to other areas of life, because you’re so right! It’s ok to have a different goal to the norm or what you think everyone else is doing! Aha yes we love the rainy XC memories!!

[@sarahhokanson5391]

This is so motivating and fun, Philly!! Great job!!

[@georgeyboy5256]

Well done Phily, great run. Great attitude towards the run as well.

[@Chaz8su]

Great video- these keep getting better and better

[@zaneclone]

That was a damn fine effort Phily... Can't wait to see you fully fit !!!

[@dcnole]

Fantastic effort! Fun when those happy surprises happen.

[@stokeszboy]

Love this video and how pleased you were with the outcome.

[@jordibonet1761]

Love your content. Love your attitude and determination. Inspiring. Keep it coming

[@MattRuns]

Love this channel 👍🏻👍🏻 Well done, very fast 💨

[@marksmyth5505]

Brilliant advice and what a great time.

[@martinkelsen6049]

#First! I'm a big fan of 10k's. This has been my approach recently to race for fun more often. 10k's are great fun, and good training for 5k's and half marathons. The question is can you race yourself fit, and I think the answer is yes, as long as it part of an overall supportive training plan, as you say. And it is totally ok to run at 95% effort levels instead of 100% for A races.

[@PhilyBowden]

Totally agree Martin! I think it’s just opening yourself up to the idea that a race can be something different from what it’s always been and you really can target it in a different way!

[@timhanser1943]

Wow , super fit , incredible pace . Thanks for sharing .

[@101basics4]

Yay you posted again 👍 I ran outta videos from you to watch, I watched all the videos on your channel while waiting 😊

[@oliverspencer5495]

Nice one Phily good running!

[@davidspencer8233]

Nice video with a good message 👍

[@nayithvillavicencio]

Keep up the content this is amazing!

[@Marktburgess]

As a recent convert to your channel, thanks to @therunningchannel loved that you raced the Abbey Dash which passes where I grew up just before the turn-round point. I currently live in Peru so it was nostalgic for me. Thanks for your content. Been catching up on the months of content you have created. If you ever fancy the Lima Marathon, you'll have a full team of supporters here!!!

[@creativechimp03]

What a performance Phily! I’m new to running at 42 after being a keen cyclist/skier and what I’m finding is by signing up to races like you say it gives you goals to aim for and helps me plan my weekly/monthly training plan. I have a 10 miler event in two weeks, I’m not quick, but I like seeing the progress from race to race. By the way, is that cap a waterproof cap?

[@timverkoyen8742]

The topic of this video is SPOT ON for how I feel right now. Feeling tired and enjoying it less for the past few weeks since being ill. Will reconsider if I do my race this Sunday. Keep the content coming! Much love from the Netherlands!

[@oliver.gilbert]

You should totally do it! I find (as Philly said) if you go into a race telling yourself that you aren't aiming to smash some goal then you will be able to enjoy it so much more!!

[@PhilyBowden]

Totally agree, get out there and focus on soaking up the atmosphere, or cheering on your competitors - there’s always a different focus to be had!

[@garethroebuck5077]

Wow fantastic running tremendous time .

[@coops111s]

Great run phily, get some consistent training in and push on, the x country races will be a great test 😀👏👏

[@JHicks257]

Wow, did I need to see this video! Crazy about the timing. The wife and I have a race coming up in 2 weeks and I'm not quite where I need to be. I was feeling a little bummed until I saw this. The point you made about a race can be part of "training" was fantastic!! Never thought about it that way. The holidays are here shortly and we will be at multiple races because they are fun, festive, and a blast to go to. This video gave me a whole new perspective on not having to stress on each one being a "PB" race. Excellent video!!!! Greetings from rural South Carolina, USA!

[@PhilyBowden]

So happy this has given you a new perspective! You can always find a way to work around things not going to plan!

[@ReneeMacDonald-jl6jz]

Hello Philly, My 16 year old daughter and I have been following you while training for the 2024 Cross Country Season. We really like your workouts, motivational personality, and definitely your humor. I have promised her that I will do every workout with her. Obviously she will be a bit faster than me. But that’s ok. 👍🏻 I was able to complete my X-Country season with a 19:01 5K. Her best is 20:23 so far. Do you have any advice on workouts I can do with her to help her go sub 20 minutes for her next season? Thanks, Renee and Sophia P.S. we live in Washington State where it’s nice and rainy. lol 😆

[@Ruffnreddyrunner]

I took allot away from this video especially the race for training part what an inspiring young lady u are

[@juliebeaumont1710]

Phily, I gave you a shout out at the 5k turning point. I was with my running club marshalling the water station. You looked so strong and focused. Well done on a fantastic race, such an inspiration 😊

[@PhilyBowden]

Ah thank you! The support was so great - thanks for volunteering!

[@rickmcqueen5378]

Really good advice Philly! Your time was outstanding, I always ran better when I did not put pressure on my need for speed. I don't race anymore, and my PB days are well behind me, but it is still fun to run in races. I start in the back of the pack and get to run with the real runners who just run for the fun of it. It reminds me why I have been running for over 45 years (yikes can that be right???). Love the grind.😁

[@PhilyBowden]

45 years strong - seriously impressive! I’d love to be able to say that some day

[@bartb217]

Just the video I needed, since next weekend I will be racing "seriously" for the first time in more than 4 years. I am not even close to where I used to be some years ago, so I will be racing with the mindset you mentioned. Great race and result for you and fun to see you talking with Jip Vastenburg, who was born and lived very close to where I live in the Netherlands.

[@PhilyBowden]

Love this - good luck!! Ah Jip is a legend! I’ll have to try and get her onto a camping chair chats video sometime!

[@andyclark8991]

What a awesome video love it

[@hamba1998]

Well done Phily, that smile after your finished shows exactly why racing was a good idea for you! That's a very good time too! I find the Coros predictor to be pretty good - it currently reckons my 5k should be 18:17, which considering my best parkrun was 18:41, probably wouldn't be far out if I did a track race with the right shoes.

[@PhilyBowden]

Thank you and you’re right! So glad I reframed my focus and it paid off! I reckon you could challenge that 5k prediction at the right course, or on the track like you say!

[@ej_runs3650]

Thanks Phily I needed that boost. I had the most amazing training block for Chicago marathon and let’s just say it didn’t go to plan… I’ve got a 10 mile race next Sunday and it’s felt like nothings really clicking. But it is a league race with the club which are always so much fun and seeing you enjoy the race so much has switched my mentality on it. Looking forward to just seeing what’s there now.

[@PhilyBowden]

Ah I’m sorry about Chicago, hopefully there was something to be learned from what didn’t go great from the experience though, it’s all training at the end of the day right!

[@johannesbrinkmann4213]

I was in not the best shape at the beginning of the month. Had to pause your 5k training plan because of a nasty cold. However, I was signed up for a 10k just for fun and I wasn't expecting to finish with a great time as I hadn't run anything longer than 8K this whole year. My 5K PB was this April barely sub 25 but I was completely destroyed afterwards. So I would've been happy with anything around 52-53 minutes as my form wasn't as good as in April. I started easy and after the first half, I was feeling that I could push it a bit more. The last 100 meters, I was sprinting to the finish line as I was feeling so strong as never before leaving me with a new 48:44 PB. Might have to do with the mindset I had, too.

[@dannyg2495]

Great video phily! Although I was somewhat distracted by the awesomeness of that jumper

[@PhilyBowden]

Haha thanks 😂

[@TheMjsPrincess]

Omg Philly so true- always do the race no matter what!!!! One of my local parkruns is what I’d call a cross country type of course it’s tough with (small) hills and I used to do it in 36 minutes now I can do it in 30 but I’’ hoping for 28 tomorrow but if I don’t I won’t sweat. Like you say it’s still a training run even if I don’t get a PB Just to add, I obviously don’t ‘race’ as in against other runners however I ALWAYS race myself and try to beat my own times.

[@steadystudying]

This was really motivating. I recently got shin splints because of a hard run and naively ran the next day rather than resting. I'm taking the week off (cycling and walking as alternative exercise) so that hopefully I can run on fresh legs (and shins). There was a 5k I wanted to sign up for that's happening in a month, but this felt like a set back for me and I didn't know if I should still go through with it. But, I think if my pain has gone away by the time I begin running again, I'll sign up for the race because I agree it's good experience, regardless of the speed! Thanks Philly, love your content xx

[@PhilyBowden]

Yes do it!! You can always change the goal to a process goal and do the 5k as a tester, or even an easy or steady run if you need to (provided you’re injury free)! Hope the shin splints go away soon

[@petersalmon718]

Amazing running, really entertaining video

[@PhilyBowden]

Thanks Peter!

[@Cloud007.]

Just found your channel, really like it! New subscriber here!

[@gorillababy1235]

Damn, I needed this video

[@jed.x2907]

Brilliant advice... Race for a feeling

[@hellomark1]

Congrats Phily! That's an amazing time regardless! So weird that they told you 33:13, when you have clear video footage of you crossing the line and the big clock above their sensor says 33:11. But whatever. I really like running in the rain (thunderstorms are especially fun), but I've never done a race in the rain... on one hand it would be nice for actively cooling you, but I'm guessing the extra water in your shoes probably slows you down enough to make up for any advantages... Congrats again! Great video!

[@PhilyBowden]

Ooooh yes thunderstorm runs are so fun, even if slightly scary at times 😂

[@brianpaxton1785]

Great racing Phily . Would like to know your preference for running shoes see you use New Balance all the time is there any other brand you like ? 👍👟👏

[@chrismlarge1]

My dad has a same year Yaris with one of those stupid cloth parcel shelfs that keeps coming loose.

[@rmjames83]

Have to be stoked with that Philly!!! OMG you opened my eyes up! Haven’t “officially” raced since April, & haven’t had any plans to (some injury issues so felt I wasn’t race fit)-although I have done some sneaky “self racing” over 5/10k🤣Might have to book some races! Also maybe a good idea to let myself recover from a nasty bout of anaemia that I didn’t take seriously enough, which then possibly lead to being run down (literally) enough to pick up a a cold & chest infection-I haven’t run in nearly 2 weeks & it’s killing me!🤣 I know I’ll be needing to jam the ego in the back of a cupboard somewhere far enough away it can’t find me, fully embrace the suck, & fall in love with a (big) grind when I get going again…but we all love HARD as runners…right!?!?🙃🤨🤪😉😉😉

[@PhilyBowden]

Yes book those races (once you’re fully recovered!!) the ego needs to be man handled into a dark corner at times but it’s for the best! 😂

[@rmjames83]

@@PhilyBowden something just occurred to me…there maybe other benefits to doing more racing…I suffer pre race anxiety in the week leading up to a race really bad. To the point where I struggle to sleep & I’m a bit of a mess, until I hit the last sesh before the race-I then seem to be fine. Many people have said to me they don’t sleep the night before-for some reason, that seems to be my best night for a week prior to a race🤣 Seemingly I don’t suffer race day anxiety I just get excited…& I usually have the time of my life on race day, regardless of the result (I love cheering for others when I’m done, it’s the best!). Maybe more racing might also teach me how to deal with that race week anxiety?!? You sure got me thinking!!!

[@etapepartners]

nice race! 33 mins is quick ! I totally agree. with you about using races for training when appropriate. this time of the season my coach has me doing 6x5 and 3x8(uphill) intervals 2x per week. last week there was a 5k race at the local school. I never race distances that short( they're too hard !) but I swapped in the race instead of 1 day of intervals. the hardest part of the 5k road race was having to run once around the track at the end...but the race was a lot of fun because it was mainly the highs cool cross-country and track team kids. and to your point, I was def able to train harder because it was a raceI. I also learned that aerobically I had the conditioning, but I simply don't train my leg speed to be super fast at 3 miles. I also use every interval session and training race as an opportunity to "test and tune" my warmup procedure...lol. I did a 55 min warmup for a race that took less than 20 mins :)

[@PhilyBowden]

That’s a huge warm up for such a short race! Sounds like you’re training for the much longer stuff though. Thanks for sharing!

[@etapepartners]

@@PhilyBowden its age related :) I'm much older than you. It takes a long time for my lactic shuttles to get into the groove.

[@PoetWithPace]

as you say Phily, 10k's are awesome!

[@eddiedalbock5357]

At my current age, I'll never run a pb again, but I run a race in the current fitness window I'm in. But well done to you!

[@mylesgibbons2377]

Savage run and v enjoyable video as always, I much prefer racing to doing sessions, I have dublin marathon on Sunday, can't wait

[@PhilyBowden]

Ooh good luck!!

[@147AndyH]

Great run and video, I'd have given you a shout out if I'd known you were running it, enjoyed the event and nearly snuck under 37 (not quick I know).

[@PhilyBowden]

Don’t play down 37, that’s a time a lot of people would love to run!

[@Cremedelacreme90]

I'm going for a sub 33 10k in my local road race on 3rd December - can't wait to try and smash it!

[@PhilyBowden]

Go for it!! 💥

[@stevestarr9769]

Philly, last September (2021) I ran my first race in over 6 years, a road 5K. I ran my slowest time ever (by a good chunk), I felt like CRAP, but....I was very glad I did it. It got me "back in the pool" so to speak, and it was good to get a baseline. It gave me a starting point. So yeah, I do believe in racing when you're not race ready. EDIT: And 33:11!!!!! Yikes!!! Great time for not being "race ready"!!!!

[@PhilyBowden]

Fantastic - this is what I’m talking about!!

[@Ytsejam007]

This was well timed.....not in the race shape I want to be in and have a 10k in two weeks, thought about binning it off, this has just kept me on track to go enjoy and see what happens.

[@PhilyBowden]

Yes do it! You might even surprise myself but I bet you’ll enjoy it with less pressure

[@FPL_Bantam]

I spotted you on the way back to Leeds at the 22 minute mark. Looked to be flying!

[@PhilyBowden]

Ah thank you!

[@pianosign]

Super curious what your Garmin would have predicted for a 10K race! Mine seems quite optimistic

[@vincewarne228]

It’s Fleet 10K this weekend 2 weeks after the Amsterdam Marathon. I’ve had 2 mega easy weeks and I’m not sure exactly where I’m at!

[@steventownley3342]

Yippee!!!yip is getting involved

[@MrKoshV]

Oo, this was advise I needed 3 months ago

[@PhilyBowden]

I hope it’s still useful!

[@MrKoshV]

Too late for this marathon training cycle (November 6th marathon), but I will incorporate it in the next one. (April 17th)

[@jamesdrury6627]

Great running Phily. I ran the Abbey Dash too. I saw you coming the other way but only realised it was you when it was too late to shout 🙂

[@SergiuSalcau00]

Love the muted color gradind. Is it luts? What are you editing in?

[@PhilyBowden]

Just fiddling with the toggles- Premiere pro

[@mpcygan]

33 minute 10k is amazing.

[@timwilliams3021]

You should always race 🤙🏼

[@jaseinclee]

Wow that's an ace race Philly. Faster than your race prediction and you're not feeling fully fit yet

[@PhilyBowden]

Good signs for the future!!

[@cosplayersunionentertainment2]

I was wondering what level? Marathon runners or non-marathon runners or even Ultra-marathon runners and Multi-day Ultra Marathon runners.

[@StephenWoods23]

I definitely saw 33:11 on that clock. :)

[@jbosseur]

Maybe with more data your watch would give another prediction, in my case I don´t think I can get to what my watch predicts. Isn´t the Relativa Effort of a race much harder than in a session? And shouldn´t you rest more after you emptied the tank? Not that you shouldn´t race during training, or maybe a 5k race druing a 10k training block can be interesting.

[@PhilyBowden]

Yeah I think it’ll get more accurate as it gets to know me more over time, if that makes sense! And yeah you’re right, it’s more effort than a session so always good to compensate with extra easy running or rest/recovery in the days afterwards

[@berenicie]

what a bosslady

[@AugherAndy]

I have a 10k on 3rd December. My birthday haha. I haven't entered yet because I'm so scared I'm way slower or something? But I mean my club pays for the spot... can go out after etc.... help guys should I enter? I'm a sub 3.30 marsthon gall!

[@andrewcollier3495]

My 5k time is not far lower than your 10k 🤣 💪

[@2spoons]

Yes..... I'm not in it to win it..... cos I love the medals !!! 😂 🤣

[@SkaiSharku]

Start of the race, that guy in the green shirt though. Very unsportsmanlike.

[@davidisonyt]

Yeah it was awful! and he didn't even win.

[@ZeldaFitz]

3:19km is a tasty pace

[@cliffordstanger8960]

Wow Your fast, at 200lbs my best time is 54min.

[@tobysmith4662]

Have you ever gone by Pippa?

[@hikerJohn]

So just how often should one RACE not counting teenagers. Maybe less if you're older?

[@markbateman9222]

If nobody raced unless they were confident they were in PB shape most races would have very small fields! Remember, when you have a good race and either win or place at the front end of the field, lots of the people you beat may not have been at peak fitness or properly prepared for that particular race.

[@PhilyBowden]

That’s a very good point!!

[@mattb6873]

Whatever happened to the intro 😅

[@thesceptic1018]

Did I miss why 10K is better than other distances to test your fitness?

[@jacobvandermeulen1970]

This vid nicely shows that your watch is rubbish at prognosis.

[@randyrustybuts9566]

the more one runs the weaker one becomes, due to the fact that submaximal / high repetitive exercise leads to a loss in overall muscle strength

[@jonb1107]

Sub 34 mins - astonished time for any sex. Well done, great running

[@Pothi90]

As you just lost weeks of trainig because of covid, I don't understand why you don't wear a mask at public places indoors. Just found you via JogOn few weeks ago and I am still in the process of watching old videos. You had such an amazing form which you have to regain now. I don't get it why you risk it, to get it again. Anyway which you all the best, together with Daniel you make great videos. Thank you so much for the entertainment. Greetings from Germany