SUB 32 MINUTE 10K! MY THOUGHTS THROUGHOUT THE RACE! WHAT A RACE!

What a race this turned out to be!
Thanks Ben and Oliver for bringing out the best in me.
I re-live the whole experience and speak through the thoughts that ran through my mind.
This is how I mentally break down a 10k (3/3/3/1)
1st - 3rd km: Active warm-up. Control that adrenaline.
4th - 6th km: Requires focus. Sets the tone for the rest of the race.
7th - 9th KM: The hardest and normally the slowest of them all! GRIND!
Last km: ALL YOU GOT!
I hope this video helps if you if you have shorter race and need to block out those demons when the going gets tough.
BOOM SHAKALAKA!
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Onwards and Upwards, Nick:

[@Joe_Souza]

I really enjoy these race narrations. I also appreciate your attitude about slower runners (I am one), and I’d be in awe if you passed me at that pace.

[@JHicks257]

I never thought watching someone else do a race with voiceover would be helpful and motivating......but it really is!!! I love these and appreciate them. I show these to my young son who is running cross country. I like seeing that no matter what time you run or how fast you can run, we are all going theough the same physical hirt and mental gymnastics. If you are pushing yourself, everyone can relate.

[@justalilbester]

Lovely to hear. I've had lots of kids come up to me saying they love this style video and it really helps them work through their races from a mental point of view. That's what it's all about!!

[@JM-rm3lt]

Fantastic insight. I hit 40 years old next year and my aim is to get sub 40 before it. I have around 150 seconds to get off. I can do it. These videos give me such inspiration. Cheers

[@sebastianklein5325]

Physically, I acknowledge that two young children can be quite exhausting, particularly when Garmin sleep tracking consistently shows no personal bests in sleep quality. Mentally, however, I believe that the family as a whole provides a significant amount of energy, enabling you to perform in training and races. Anyhow, keep up the spirit Nick, thanks for the content.

[@justalilbester]

It’s tough and I should have smashed 2:20 before 2 kids. But hey I wouldn’t change it for the world!! 🫶🏻 Besides, us runners love a good challenge!!

[@jjferman2587]

How I breakdown my 10k 1: Survive the race 😅 2: Hope I beat my personal record 🤞🏆

[@saintsaens21]

Amazing, thanks for the voiceover. The one thing I don't envy you fast guys is these races can be quite lonely. I'm in the 39 minute pack and there's always quite a few guys around to battle with in the last k.

[@justalilbester]

Always good when others around you push you to the end and bring out the best in you! 👊🏻

[@theptpharmacist]

Just love these kind of videos as I always wonder what goes through the minds of runners at the front, and how much we can actually translate to our running, such as breaking it into chunks. I found that working on mobility and strength in the lower back and hips helps with stride length. Would love to see you document this journey to keep improving and get stronger!

[@derekrunsagain]

Lovely morning indeed. Watching the race just makes you want to get out and run!

[@justalilbester]

Doesn’t get better than these crisp London winder mornings ☀️ enjoy!! What a race it turned out to be. Ps. He came out of nowhere 🥷

[@justoutlaw6423]

My favourite kind of videos. Such an inspiration to beginers or trying to get back to fitness to see the strugle and the grind and the ultimate award in the end. Great result. Keep it going.

[@justalilbester]

Thanks and good luck for the return to fitness. Keep grinding!! 💪🏻

[@ScottishJazzman]

I enjoy these Nick, thanks! It really helps take me back to what it should feel like mentally to run fast! I’m coming from 5/6 years of getting fat (75kg>98kg) up to Feb 2022. Gave myself a 5k time trial at that point and ran a slowest-ever 28.40… and I had very little left at the end of that effort, including 4 day DOMS… 😬 Last week (Nov 2023), down from 98kg to a relatively spritely 82kg, I dipped below the 20 min mark for the first time in 11 years with a 19.50! No DOMS, and had enough to go run a cool down too. 💪😎 Your commentaries are hugely helpful to remember in these efforts!

[@justalilbester]

Epic story and congrats on the sub 20 once again!! 💪🏻 keep it coming 🚀

[@designcode]

Great video Nick. I inspire to run a 5k under 20 mins someday and watching your video really keeps this passion alive. Also great advises and commentary throughout the race!

[@justalilbester]

Glad to hear mate and I hope this mindset and these thoughts and help you push to new levels!! Go smash that sub 20 and let me know when you do 👊🏻

[@designcode]

Thanks 🙏@@justalilbester

[@jonathanwatkins447]

Awesome race. Well done boet. Always God to see these videos you create. Keep it uo. Your a machine

[@martinlovesart]

Hi from Thailand!! Love watching these videos and reminding me of home!! Great pace- keep up the great content

[@hannesbengtsson7164]

Thank you, Nick, for incredibly valuable information! Best of luck in the future!

[@Astrix321]

i love these voice over whole run videos. so cool to be able to hear all ur thoughts

[@Markgen2024]

So enjoyable to watch and listen

[@gary_runs]

Another great video and great race Champ! Loving these talk over race vids! Keep up the great work Nick! 🔵💪🏼⚪️

[@justalilbester]

Thanks champ! 💙🤍 another great team turnout on this morning too!

[@F15sniper78]

Well done Nick, great to see your running journey - and inspiring as always 👍

[@Footeditz648]

Great video nick, i'm a young runner and videos like this provide great insight

[@jobanski]

Great video! These really keep my motivation up despite sickness and injury. Thank you again!

[@justalilbester]

Chin up champ, keep giving yourself the best chance and there'll be better days!!

[@markfoz7248]

Love the respect shown to fellow runners. I really struggle to grasp just how fast you go, great video thank you.

[@x-blade4724]

Keep these full race commentary videos coming I think they’re some of the best videos on this channel!

[@jordanross634]

Amazing to see how hard you push yourself as an elite. Everyone is burning. Thanks for sharing!

[@emanuelsantos5585]

Congrats Nick!!!!

[@Barrymoreification]

Great video and great running! Congrats

[@mmmajasophie]

Hi Nick!! Ran Athens this past weekend and saw someone in full Bester kit!! Wanted to give them a shout out but then they were suddenly gone, sped away! Anyway, cool to see your crowd represented across the world!

[@Mr.3600TX]

Just watched your 5k video, I subbed, now I’m watching this one. This is really motivating. I’m 41, I haven’t ran a 5k in a while, but I run all of the time. I just switched from Apple Watch to Garmin, so I feel kind of like I’m starting over again doing the baseline runs. I noticed up to this point, I was going too fast. Your videos make me want to get back into racing.

[@Mack.Tracks]

Appreciate the insight, Nick. Love the positivity!

[@geoffclarke3796]

Great running Nick. I really love running in Battersea Park and like you prefer cold crisp days for running rather than heat. I remember walking around Battersea Park in early September when there was a race on and it was over 30C and very humid. Hot weather is great for just chilling with a cold beer but I find miserable for racing.

[@soseyama8232]

Hands down. I have two boys (3 and 0) so understand how hard to balance your training and parenting. Big inspiration.

[@martinkelsen6049]

Nice running, always great to watch your races, Nick. I love the Sri Chimnoy races (and Battersea park), and it's a great fast (PB) course, and reasonably priced, with some good club runners of all ages, male and female. If you want accurate pace and distance, (that does not rely on GPS), I recommend the Stryd footpood. I have found the consistency to be amazing. It's easy to calibrate them (just do a test run on a measured course), and now I get consistent accuracy of 1% or better. Eg. the last two parkruns at Brockwell, 5.01 km and 5.00 km. Plus you get the power info, including the effects of running into the wind, and for hills you can aim for consistent power, both up and down hills, for efficient running. My half marathon PB was during the Big Half in London, and part of that went under a tunnel, so no GPS there, at all, and GPS watches were completely out after this stretch. Plus running in wooded parks like Battersea or Peckham Rye, the trees always interfere in GPS accuracy.

[@PatrickStar_24]

I'm an American and getting ready to run my first ever 10k. I am going to pace it at 7:24 mi for the first 3 and go 7:10 mile for the last 3.2. This should put me at 45:35ish. I don't know though I'm new to running and thought this would be the best strat since I've never raced this distance. Weekly mileage is up to 40 miles with 10 mile long run. Averaged 7:20 per mile for a 5k threshold run earlier in the week and felt pretty comfortable so I think this is doable. We shall see Boom Shakalaka

[@PatrickStar_24]

Update, just got home and ran a 45:40. I never dug that deep in my life. The course was a 2 lap with a huge uphill that you had to climb 2x. The first time my legs were shot and I still fought for a whole 5k after that. On the 2nd time going uphill on the finish I somehow found something and gave a hard push. My heart rate peaked at 198, and i'm 39 years old. I've only been running for 4 months but this race gave me belief that I can achieve something great. No one will read this but feels good to type it out because I've been training alone and people around me don't understand the grind. 🫡

[@Mr.3600TX]

@@PatrickStar_24I read it, stay motivated sir and keep racking up those miles. I’m 41, running is how i pretty much meditate now. Keep it going.

[@PatrickStar_24]

@@Mr.3600TX Thanks bro!

[@Mr.3600TX]

@@PatrickStar_24you’re welcome brother

[@payno24-7]

Love these onboard footage videos

[@vidzgo]

Thanks for also mentioning the "off" part. I'm already complaining when I gain a few 100 grams in weight... Can't be too stricked all the time..

[@jamesrowntree]

I'd love to see Oliver's splits especically given the effort in the last k!

[@justalilbester]

2:56 last km for him. WOW! I had no answer!

[@gokiwi2642]

Excellent style video Nick voice over, I like when you said, doesn’t mater how fast or how slow you run, but just run the best Version of yourself that you can, 🏃🏽‍♂️👊🏼👣🌲✅👏😀

[@markferris1143]

Yes Nick I'm that guy who curses when I am passed.. Nothing finer in a race here in CTN when you head towards the City Centre and everyone else is already heading towards Green Point...NICE

[@stuartwalker6786]

How dodgy are those barriers just before 1km!! 🤣🤣 Bet a few got caught there!.... take a ticket and wait till you're called

[@Lidburn]

great video

[@iberiksoderblom]

Great race for everybody!

[@TheAdridu22]

How I Split my 10k : 5k full send and then 5k try to keep up 😅

[@justalilbester]

Haha full send from the get go!! 🚀 how’s about this. 5k Full send.. 5k even fuller send!!

[@Rincerr]

I always wonder what goes through the heads of elites and sub-elites during races, are they in the same amount of pain as the rest of us? 😀 Thanks so much for the minute by minute breakdown!

[@chilloutvibesforyou]

When someone faster overtakes me now, I think, I remember doing that myself when I was 21 😊😊 over 40 years ago 😂😂, I just hope that they are still running at my age!!

[@infocuslearning]

The exception to “never look behind you” is Kelvin Kiptum. When he does his second-half surge in the marathon, he looks back to see how far back everybody else is!

[@justalilbester]

Haha I mean there's really NO NEED for him to look back, ever. Apart from the Olympics next year when Kipchoge creeps up on him just before the finish line ;)

[@habbofutgogo]

I like to divide 10k race into 3 intervals: 2km: Hard but controlled 5kms: Middle race where i just stay steady and control the pace 3km: Where it gets hard, when the race starts, at this point i just try everything that i can to hold the pace and increase it with everything that i've got on the last km) It felts easier to me like this, because the first 2 kms you barely felt it, than you just think "ok its only 5k" then theres only 3k left :P

[@DanielNowak-xj5oc]

Awesome ! Sub 30:00 in your future running !

[@carterusm]

What works for me is first 2km at 5-6 seconds or so per km below target average race pace, then hit the target pace as consistently as I can until pushing hard for the final 2.5km. Aiming to make up at least 10 seconds in the final km. Lots of adrenaline from the overtaking towards the end, just need to make sure I don't leave too much to do to hit target time. I also have a one year old and serious (amateur) training is so hard to squeeze in, and to have the motivation to go out and do a hard session at awkward times when you're already knackered.

[@Leeroy49]

A runner lapping me would motivate me to train at least as much so I can prevent that from ever happen again ;). There's no need to be slow :). And of course I appreciate somebody running past me with such beautiful technique like you guys usually have.

[@nath9091]

For a 4 lap course you'd need to be running sub 44 or so to avoid being lapped by a 32 minuter as you need to start your 4th lap before they come round. Not impossible but certainly significantly above average.

[@justalilbester]

Great to hear it's inspiring, we all working hard, pushing to our max and in it together!

[@joelcollings5620]

Amazing ❤

[@Bren1704]

I don’t know how you can race on your training loop. Don’t think I could mentally do that, it would feel too familiar! Fair play

[@rpatel1411]

I always train in the opposite direction to race day

[@francolive5718]

Nice vid Nuck ;)

[@logan6267]

What races are you training for now? Any marathons left before 2023 ends?

[@justalilbester]

Na that was the last race of the year for me.. I'll announce my Spring marathon soon, but it starts with Man.... and ends with Chester ;)

[@gowjer]

Hi Nick Thanks for the vid, very inspiring! Do you think everybody could run a sub 40 10k with the right training, or is it just down to genetics?

[@nixis9935]

I have issues with running on same courses, psychologically.

[@Friedrich_BB]

Thx Nick for your motivation! Very inspiring!

[@npavcec]

Hey Nick, what is your height in centimeters? I am also racing at 75kg (usually float at 78kg at offseason) but only 178cm height. You seem much taller than me and would really like to put things into some biometric kind of perspective(s)..

[@syddog44]

I notice you're moving your arms back and forth quite deliberately. I "run" at half your pace, and i always have to remind myself to move my arms more when i run. When i do i notice i go slightly quicker, so that was interesting to see.

[@grod2082]

Matt Fox really clarified his side of the story. Would be interesting to hear your take on

[@jonley5584]

To your comment about runners being passed by the speedy guys. I'm in awe but at the same time it definitely hurts my motivation

[@ajayjamatia9877]

Didn't Morgan participate in this race?

[@hand4letters851]

There goes Nicky passing me up for the 7th time LOL

[@Oluxz]

The downtown 10k?

[@lowzyyy]

You guys have races every now and then. How often are they organized?

[@justalilbester]

There are loads in Battersea park 🔥 you can pretty much find one a month. I’m being a race series to Battersea from next year too 👀

[@runningwithkarachi3955]

How fast you run in a mile??

[@justalilbester]

I did one 1 mile track race this year in 4:22

[@runningwithkarachi3955]

@@justalilbester Totally sick bro, not gonna lie, I run 5 minute mile in the 5K, keep doing your thing! 💪🏾💪🏾

[@luvotshisa]

my name is Luvo im a beginner ineed a traiing plan please

[@jmsx14]

up who ever paddy lamb is, no running team here mush haha

[@fatmanonabike238]

It’s kind of motivating and depressing at the same time that I run a 5k in the same time you cover 10k 😂

[@StevenPenny-my9jg]

Do a XC season and you will get even stronger in your sub 2.20 goal.

[@xt0900]

You should try running the Athens marathon. The most demanding course.

[@justalilbester]

Definitely on the list one day 🇬🇷 the OG!

[@dr.mohamedaitnouh4501]

you can do 30 minutes in 10K if you work on your flexibility and speed you still look locked in the hips

[@luvotshisa]

hey nick please coach me too

[@ronaldchristenkkson]

Those two made a fool out of you.

[@Fozzee.1970]

Great race but sorry 183cm isn't 6 foot 1 😉

[@justalilbester]

**I meant 1:86, too many numbers 😉 well picked up!

[@thomash.larsen6932]

Interesting... Lower cadence wins 🎉😊

[@joeentansmeyer]

Y

[@paulcampbell6058]

Hi well done. My best 10k on the roads is 29mins 58 secs at Leeds Abbey Dash in 1990

[@justalilbester]

Amazing!! Sub 30 is flying 🔥