TAPERING FOR A TRACK 10K | Week in the life, taper training, working, eating, preparing for race day

[@patrickedwards5804]

Wow! Got to buck my ideas up, philly. After watching your vlog I realise that I have been tapering for pretty much all of my running life..

[@PhilyBowden]

😂😂😂 this made me chuckle! It’s all relative though so don’t beat yourself up!

[@patrickedwards5804]

@@PhilyBowden oh no, I've been put on the path yo righteousness - it goes via Reading - and I'm a different man now.

[@andrewgrenville5330]

There is the cinder track in Braywick (Maidenhead) for an emergency back up, it's not the best but it's free 🙂

[@PhilyBowden]

I’ve heard this! Yet to check it out actually but good shout!

[@brianpaxton1785]

Another great video Phily don't know why you were nervous on your first youtube video you are a natural on camera . Just watched night of the 10ks look forward to hearing your thoughts on it 👍🏃‍♂️

[@PhilyBowden]

Aw thank you Brian 🥰 excited for you to see the Vlog, watch this space 👀

[@paul.5125]

Late to this. Another great vid. This is easily the best British Athletics KZbin channel out there for me.

[@PhilyBowden]

Wow thanks so much Paul that’s great feedback to receive!

[@sarahgerrie3845]

I was cheering you on at the 150m bend last night! You looked super strong-very inspirational. Looking forward to the next instalment!

[@PhilyBowden]

Thank you Sarah! I’m sure I will have heard you amongst the collective wall of noise, was truly an insane atmosphere! Maybe you’ll spot yourself in the vid 😉

[@irawhitlock1084]

Great editing and content!

[@laurencharltonn]

I would love a video on your tips for going to college in the US and what you learnt from your experiences (good and bad)? Also tips for running in heat? And how to comeback from a break/injury properly?

[@PhilyBowden]

Will definitely try to weave these in at some point!

[@shonajohnstone2368]

I can't stop laughing at Daniel's sound effects 🤣

[@nickhaight2557]

Love watching the prep. Cannot wait to see the race next week!

[@PhilyBowden]

Thanks Nick, hopefully it will be a good’n!

[@yoseesteve9055]

Great running last night Philly, especially running out on an island for majority of the race. You looked so calm and effortless. Hope you were able to hit your goals for the race.

[@PhilyBowden]

Thank you! Yeah it certainly was a bit of a lonely race for the most part but the atmosphere more than made up for the lack of company!

[@clperson17]

Love your energy, Phily. Delightful video!

[@PhilyBowden]

Thank you 🥰

[@runsbycode9592]

Great video once again. Fav part of this video is, without a doubt, the drawer of gels - every house should have one! Good luck tonight.

[@PhilyBowden]

Haha it’s mainly so I can have easy access to the electrolyte tabs.. and because they didn’t make the cut to have an entire kitchen drawer 😂

[@andyclark8991]

Phily Love your video, massive thumbs up

[@ZirothTech]

Finding out that I could use the soft flasks in the Salomon race bag as a water pistol was also a great surprise for me 😂 Look forward to the video on the 10k race!

[@PhilyBowden]

Haha you have to release your inner child sometimes!

[@billybishop565]

The Geese hissing at the start is very relatable 😅

[@PhilyBowden]

Haha I’m glad, they are actually slightly terrifying!

[@mkdesu]

Quality videos Phily.

[@nylahackbarally955]

I love that Solomon pack! I have it in blue and have always used their packs since I started running I just love the fit

[@PhilyBowden]

Takes some getting used to but WAY better than a backpack haha

[@nylahackbarally955]

@@PhilyBowden Oh yeah definitely better fit than a back pack bouncing around on a run haha. I have a bladder in the back of mine for long runs and gels in the front.

[@richsullivan1950]

Great video Philly, captures the nervous excitement leading up to race day perfectly - hope your race went well. Great choice of Two Door Cinema Club to get the legs going

[@PhilyBowden]

Thanks Rich! Can’t beat a bit of Two Door when the suns out!

[@coops111s]

Another very entertaining video Phily 👍

[@마르모따]

Great video Phily! Could you done one about picking the right trainers for running?

[@stuartkingma7351]

Another great video. Keep it up. Best of luck for the 10k race, which would be today I guess (in Australia here, so already past Sat night…😄)

[@beverlycole4836]

Phily, wishing you a great run! Training hard:-))👍

[@anselrey1486]

Loved the goslings, loved the sound effects during the (not) track session. Good luck tonight, we’re rooting for you.

[@hellomark1]

I really appreciate this look into pre-race tapering! I have trouble sleeping the night before a race - in fact one of my best half-marathons I was sick and had a headache the night before, convinced I would not be able to do it. Woke up feeling fine and PR'd. In regards to sitting all day: I know it's not cheap but have you considered getting a sitting/standing desk (that elevates)? I've had back problems most of my life and one of the potential causes I've read about is called "gluteal amnesia" (see Dr Stuart McGill). Basically from sitting all day, everyday, our bodies "forget" how to properly activate the glutes. Actually you probably don't have this issue being a pro runner, but I wish our lifestyles didn't involve so much sitting. Sorry for the ramble, cheers!

[@rosemaryfernando1061]

amazing video as always.....out of interest, are you likely to do a video on which shoes you use for different training sessions and events?

[@PhilyBowden]

Maybe! 👀

[@richardhawkins2647]

I hope it all goes well this evening. BTW, I always tell myself nerves are excitement. It takes me from feeling negative to positive. It's only the fight of flight, kick-butt hormones whatever you call them! So, go kick some butt!

[@PhilyBowden]

Yes exactly this!!

[@elliottchard]

Should have gone to the cinder track at Maidenhead ;) Nice video once again Phily

[@PhilyBowden]

I should but I’d have had to drive back by the time I got there 😩

[@deanconway8776]

Have a good one

[@finneas_0710]

great vids！❤️

[@gtromble]

Week before a 10K so dig into the archives to see how a pro handles race week. My main take-away is to get my nails done!

[@fatrunner]

Tapering is the worst, just started final taper week for my half marathon on Sunday. You handled the track issue well, I'd have had a full on meltdown taper tantrum. 😂

[@PhilyBowden]

Oh I was melting down inside haha! Good luck with the half marathon, hope you’re blessed with a beautiful day for it!

[@SuperYtc1]

I remember when I used to watch these, and always wondering who the mystery voice was behind the camera. 😂 Now we know of course.

[@MrColdIce83]

Laughed out loud @ 16:17. My kind of humor.

[@kerricappy4890]

You nailed the Aussie accent there 👍

[@PhilyBowden]

Clearly watched too much Neighbours as a kid 😂

[@zaneclone]

I always found a "typical" taper didn't work for me. I seemed to work better of reducing miles in tandem with FAST work- preferring to stay familiar with pain and pace ! FAST road 5k 3 days out and quick 300's 2 days out- easy bike ride (hour) day before... Used the same system for races 10k to Half mar'- on or off road.

[@PhilyBowden]

Interesting! Yeah it’s definitely one of those things that’s very individual so always best to do whatever makes you feel good! Adding the bike is a great idea as well to offload the legs a little

[@ejkmovies594]

the person at 3:57 waving at the camera, lol

[@markg99]

This video made me yawn.... right after Phily yawned during that training run 😄 Must admit, I chuckled at the little race car sound effects...neeeeaaaooownnn...

[@PhilyBowden]

Haha me too with the yawn, contagious!

[@laurencharltonn]

Where was the top from that you wore on Friday? It looks super nice!

[@PhilyBowden]

New Balance!

[@jamesshelley6478]

Good luck tonight! What do u do for work?

[@PhilyBowden]

I’m a civil servant!

[@simonsmith4307]

Another entertaining video, really enjoyed it. Bit of domestic violence at the end too😆😆

[@PhilyBowden]

Haha only slightly 🤪

[@alexiaisverytired]

I was not prepared for the neooow section

[@stephenmurchison2681]

I know you’re not a shoe reviewer, but would love to hear your thoughts on the RC Elite v2 :-)

[@PhilyBowden]

I’m sure I can weave it in!

[@thepotatobug6783]

*closes laptop* time to run again! Killed me 😂

[@PhilyBowden]

The double days are always like that 😅

[@RobWalker1]

Videos really enjoyable, you're v likeable. Thanks!

[@PhilyBowden]

Cheers Rob! 😄

[@rahulbarca4112]

16:16 - 16:21 Meeeeeoooowww......Eeeeeoooowww.....Meeoooww 😂😂

[@davidborgAthleticsMalta]

Have you got a pro contact or do you have a 9 to 5 job as well?

[@PhilyBowden]

No pro contract or sponsorships at the moment, yep 9-5 Monday to Friday like most other people!

[@JStock1032]

Taper??? Ain't nobody got time for dat!!!

[@PhilyBowden]

😂

[@AugherAndy]

Hey philly do you work??

[@PhilyBowden]

Haha yes I do, I work a full time 9-5 as a civil servant

[@AugherAndy]

@@PhilyBowden flip me. Ur insane girl

[@germanchokolat1]

That first run did not look like an easy run haha, hard breathing, barely talking equals easy? I suck 😕

[@jfneve]

a track 10k is called a 10.000m it is just as far but sounds better.

[@torontoclarinetist]

When you realize Phily’s taper week mileage is the same as your regular mileage. 🥹

[@PhilyBowden]

😂 savage