The HARDEST 33 Minute 10K I Have Ever Ran (Painful) | FOD Runner

[@stevekenyon5013]

Quality run Andy. Thanks for showing me crawling around 😂😂 Steve 😘

[@TheFODRunner]

Haha no worries mate really appreciated you being there so I could try to cling on… that last mile you really held strong and I dropped back a bit too much, think the summer heat got me a bit there 😂 great racing as always 💪

[@stevekenyon5013]

@@TheFODRunner it was warm, let’s keep it going and shine when the temps cool. I had to catch that WT which resulted in my doing a dog impression. See you at the next 👍

[@TheFODRunner]

Yeah autumn / winter should be very fruitful hopefully!! I was watching from behind you close the gap then take him at the end, very impressive 👏

[@DevRunner]

Well done! I want to trade weather! Keep pushing Andy... Truly inspiring!

[@TheFODRunner]

Thanks mate! I bet it’s unbearably hot over with you at the moment!

[@ioanparry]

Bloody hell Andy, you're getting into insane territory here, HUGE congrats mate!!! What a progression you and your channel's documented over the years!! 🙌🙌🙌👏👏👏

[@TheFODRunner]

Thanks so much mate! Too kind 👌 and for your continued support!

[@ricardoreis3844]

Well done! Your achievements are absolutely inspiring!!! Next sunday Iam gonna try my first 5 k under 23 minutes in Adios Pro 2. What a fast shoe mate!!

[@TheFODRunner]

Thanks! Ah wow, very best of luck to you!

[@Ianshrew]

Richard - firstly good luck with the Sun 23! and secondly, the Pro 2 - worth a punt for a bang average runner like me? Always nervous about buying a top shoe - thank you

[@ricardoreis3844]

@@Ianshrew Hi Ian!! Iam an average runner as well. I have run more than 100 km in Adios Pro 2 and for us they are not easy to understand cause they are extremely unstable over 5 min/km, then for me It would be hard to run a marathon in them. However, under 5 they can go extremely fast !! Definetely a great shoe although I still prefer Alphafly and Vaporfly

[@Ianshrew]

Thank you Ricardo - appreciate the advice

[@ThatRunningGuy]

Great run Andy, pleased for you. Your training is definitely paying off 💪

[@TheFODRunner]

Thanks buddy!

[@BenNotley]

Insane speed Andy! Great running mate! What a quality result! 🏃‍♂️🔥🔥🔥

[@TheFODRunner]

Thanks buddy!

[@markherbert8542]

Congratulations Andy 👏 another fantastic performance 👍 opted for the Vaporfly instead of the Alphafly on last Sunday's Porthcawl 10k. And managed to bag a new PB 48:28. Only by 2 seconds. Previous PB was 48:30 at the Treforest 10k in May. That's 6 10k races in 11 months with 5 PBs 😊.

[@TheFODRunner]

Incredible news mark well done, that’s some seriously good going!!

[@markherbert8542]

@@TheFODRunner Cheers Andy. Next 10k is magor. Looking forward to seeing you there

[@TheFODRunner]

Yes I’ll be there!! Can’t wait for that one!

[@markherbert8542]

@@TheFODRunner I've been told that it's a flat PB course.

[@TravelRunner]

Awesome race, Andy! Way to crush it and what a finish! Wow! Keep it rollin'!

[@TheFODRunner]

Thanks buddy!!

[@kylestephens9593]

0:56 My case: Saucony Type A9 for the win. The hell with these pillows on the feet :D Just kidding. But I like more slimmed down stuff.

[@TheFODRunner]

Haha! I’ve got some skimmed down training shoes… the comfy pillows are more fun to race in though 😉

[@brokenfreddy7676]

Good race Andy..the finish on the grass is the main reason I don't use vaporflys..a divot or rock or hidden dips in the grass can ruin the whole season..vaporfly just too unstable on anything than flat,smooth pavement..congrats on the race.

[@TheFODRunner]

Yeah it’s always a massive risk isn’t it, going down a pothole in carbon plated shoes can be game over!

[@thomasdamato9430]

Great race Andy your a beast love watching it I was cheering for you the whole way especially coming off an injury 6th no kidding strong field, congratulations again. So happy for you

[@TheFODRunner]

Thanks so much Thomas 🙏

[@marienixon148]

Excellent content as always! Looking forward to seeing you tackle the marathon block now.

[@TheFODRunner]

Thanks Marie! First training series episode out Sunday!

[@JavierISampedroTNF]

Look at that time, amazing run especially after being in the mend with your back just few weeks ago. Strong finish mate!

[@TheFODRunner]

Thanks! Yes can’t believe that was only 3 weeks ago!!

[@simonaxelsson7047]

Congratulations to a great race 🏆 thanks for your KZbin channel it’s a real inspiration 👍

[@TheFODRunner]

Thanks so much!

[@Marc-ey9rp]

I am new to your channel and so far you are awesome! You are hitting on things I have been struggling with. I find myself hanging between the lead pack and the pack. I am always stuck in no man’s land around 1/2 way through every race trying to catch someone in the lead pack at the very end of the race. I have been discouraged at times thinking this is another lonely long run. I just have to suck it up and dig through the mental when running.

[@TheFODRunner]

It’s really tough isn’t it, can make things very hard! But it’s all part of the process I guess and it should fuel our fire to aim to get to that front pack in the future! Thanks for stopping by the channel 😄

[@Marc-ey9rp]

@@TheFODRunner thank you for the content. It’s what most of us need to see and hear so that we know we are not alone in this process.

[@bh4560]

Love that you supporting ben parkes who is also a great youtuber for runners. Brilliant stuff! 🙌

[@TheFODRunner]

He’s a top guy!

[@fabsterun]

Gotta love that amazing quality of the insta360go2 wide lense just looks like I'm there myself just having to do no effort 🤣 amazing job as always Andy

[@TheFODRunner]

It’s a brilliant little camera isn’t it!!

[@sun.2801]

Great job! Your training is leading to excellent results.

[@TheFODRunner]

Thank you!

[@almckinnon1753]

Great time, you’re smashing it. Congrats 👏

[@TheFODRunner]

Thanks mate!

[@jasonmountain68]

Well done mate... Fantastic consistency

[@TheFODRunner]

Thanks mate

[@TolunayOrkun]

Amazing run! Congrats Andy!

[@TheFODRunner]

Thank you!

[@shaunukhiking]

Well done Andy. I think London should go well for you!

[@TheFODRunner]

Thank you!

[@joshjaffin3650]

Do your knees ever feel sore or like your flinging them when you run?

[@TheFODRunner]

Thankfully not

[@joemilewicz6847]

👍

[@sharonmcgrane5352]

Well done Andy on a great run. Fair play.

[@TheFODRunner]

Thank you!

[@101ballard]

Great running Andy

[@TheFODRunner]

Thanks buddy

[@jeffward24]

Great Job!!

[@TheFODRunner]

Thanks!

[@mr.mastermine7083]

great run!

[@TheFODRunner]

Thanks!

[@debraharris1222]

well done!

[@TheFODRunner]

Thank you!

[@justanoldfashionedrunner605]

congratulations for another great race, well done Andy! nothing scares me more than a 10k race, i avoid those as much as i can🤣 one thing i wanted to ask for a while...why does it look like your warm ups in sessions are far better than in races, shouldn`t it be the other way round? i did a 5k time trial yesterday in the Vaporfly, enjoyed it a lot, although i had to write a short text message just before hitting the 1k mark, but the 27:42 still was 75 seconds faster than the last one 12 days ago. The Vaporfly is delivering nicely

[@TheFODRunner]

Haha I know the feeling… anything under 10k scares me!! It’s more laziness than anything, I usually get to races quite late and don’t give myself enough time to do a decent warm up… it also comes down to getting talking to other runners when I’m there and losing track of time 😂 wow so glad the vaporfly is delivering for you 👌

[@bev9708]

For me personally the trick with a 5 or 10k is not to intend a PB until after the first 1/4 or even 1/2 of the race... All my 5k and 10k PBs were unintended but simply noticed I was doing great and THEN decided to kick in and go for it!! It avoids all that psychological pain beforehand 😂😂

[@justanoldfashionedrunner605]

@@bev9708 all my PB races are long gone, 35 years or more, so mentally i have no problem at all. I know from experience, how much physical pain i will go through, for going all out from the very start til the last step, also knowing i need so much longer than back then and last but not least, i only do time trial all alone, so nobody is there to give me some support, and at the finish there are just some trees.......but i still do it, this year more than 30 time trials from 1k up to 25k from April to September...and the only distance i hate is the 10k, which i usually do 4 weeks before the marathon to help me find my starting pace

[@michaelbennett6778]

Fantastic running Andy very disciplined and focussed 👏🏃🏻‍♂️🏁

[@TheFODRunner]

Thanks!

[@bev9708]

BRAVO ANDY!!!!! Yes that strong feeling is AWESOME and it always feels better when we achieve a goal WITH some hills that's for sure, even slight... well it feels better after anyway!! 😂😂

[@TheFODRunner]

Thanks Bev! Yeah made it all the more rewarding!

[@fraserp2377]

I enjoy the ramble bit the most. Race breakdowns are always inspiring. Well done.

[@TheFODRunner]

Ah that’s good to hear, thank you for listening / watching!!

[@kkkatie1979]

Excellent time Andy! 😀 Congratulations 🎊 👏 didn't look as flat in some places? I was going to pop down and cheer you on but had a family meal! Just bought my first pair of V1 Alphafly so excited!!! 😀 Are you doing Severn Bridge Half?

[@TheFODRunner]

Thanks Katie!! Awesome stuff, they’re a great shoe!! I probably will be yes 👌

[@davidleonard37]

Well done Andy, super running. That's good strength to maintain that pace. Like you I'm going out in 5.20's - 5.30's at the moment but I'm slipping back to 5.40's- 5.50's so need to work on getting stronger to maintain the pace. Keep up the good work.

[@TheFODRunner]

Thanks 👌 for the next one, try and set yourself a couple of rows back on the start line from where you normally would and relax the first mile… work through the pack and finish strong, it’ll totally change your mentality 👌

[@russamehta]

Fantastic Andy. Superb run. And your race videos are an education, and I love the post race ramble. You capture the post race high and it’s wonderful to watch and hear.

[@TheFODRunner]

Thanks mate, I always worry that I waffle on too much at the end 😂

[@michaelsesler1158]

so happy for you. I think this new training approach suits you very well.

[@TheFODRunner]

Thanks Michael, it’s certainly going well 👌

[@tomshaw7738]

Well done Andy, another really good performance. Looked a nice race as well.

[@TheFODRunner]

Thanks mate, yes a great race, really well organised!

[@ElusiveHedgy]

Great run Andy!!! Looking strong 💪.

[@TheFODRunner]

Thanks mate!

[@leeeastoeable]

i really enjoy the run videos - what a lovely race this looked

[@TheFODRunner]

Thanks! Yeah it was a cracking race 👌

[@stuartwalker6786]

That bridge at the end with one way traffic could have been well dodgy if there were a few runners trying to cross 😟

[@TheFODRunner]

Yeah the traffic was still flowing over it and with the spectators to the right it left a narrow route to squeeze through!

[@BruceWayne-us3kw]

What made a flat course so painful?

[@TheFODRunner]

The hill and the heat 🥵

[@BruceWayne-us3kw]

@@TheFODRunner how long is the hill?

[@TheFODRunner]

The whole second mile was a mild incline then just after the second mile clicked over we went a step 400m hill… so it gently sapped our energy on the gradual incline then killed is on the steep bit!

[@BruceWayne-us3kw]

@@TheFODRunner that doesn’t sound too bad. It’s nothing compared to San Francisco.

[@buffaloj0e]

Great race Andy, well done mate. 👍

[@TheFODRunner]

Thanks buddy!

[@jensmith3719]

Well done Andy, and you werent rambling, i love race recaps, especially yours, warts and all, could feel that energy from a good hard competitive run, heres to many more good runs ahead, by the way i am going on holiday this Friday to 2 miles south of Newent, near forest of dean so hoping to be able to do some trail runs, although the temperatures are on the up !!

[@TheFODRunner]

Thanks so much! Oh wow that’s amazing! If you get a chance, pop over to “beechenhurst”, “mallards pike” or “cannop ponds” or “speech house arboretum” some amazing trails that start from those places!

[@jensmith3719]

@@TheFODRunner thanks, will check out,

[@Stevenc1984]

It's a great time, but the suspense is lost a little knowing it's between 33:51-33:59 😂 well done anyway! 🎉

[@Stevenc1984]

Ok made sense by the end, my bad 🤦🏻‍♂️

[@TheFODRunner]

Haha no worries!

[@i.p2088]

One question.. I see you and Tim run on grass and gravel with the Alphafly (V1)... I would think that you need something low stack low weight like our amazing Hyperion Tempo ❓

[@seanmac80]

Why? Kipchoge and his mates run in them and Vaporfly’s on dirt roads in Kenya. This isn’t exactly technical terrain.

[@i.p2088]

@@seanmac80 they work for Nike. I saw him run in the Pegasos on dirt roads and they are flat dry and hard. I lived in Kenya for many years 😁

[@TheFODRunner]

I only ever taken them on the lightest of trails, I’d never use them on anything technical… that being said they’re fine on those sorts of surfaces in my opinion 🤷‍♂️ but i do use the hyperion tempos more, 230 miles in this second pair and rising steadily!

[@i.p2088]

@@TheFODRunner I am on my second pair.. Amazing shoes.

[@TimGrose]

To me it is a bit of a falsehood that in the summer you need a "trail" shoe if you leave Tarmac for more than 10 seconds. Sure if you do a "proper" rocky trail (like say Seth does) then you "need" the aggressive outsole for grip and to protect your feet from the rocks. If however a bit of the course is over bone dry grass (as it is here in the UK at the moment) then basically you consider what shoe is best for 95% of the race not one little bit when basically any shoe would work anyway.

[@i.p2088]

Great video. Well done. You give updates by Miles but for us in the rest of the world it is confusing.. If you tell me 5 min/km I know exactly how fast you are running.. If you say 5 min / mile I understand its fast but I have no feeling for the speed..

[@TheFODRunner]

Thanks!

[@TimGrose]

Times by 1.6 (or 1.5 to do a very quick check). I remember it as a few fixed points so I "know" 5 min/K and 8 min/mile are more or less the same as that is my easyish pace these days. 3 min/K and 5 min/mile aren't far out which is more my short "all out" pace and 4 min/K and 6:30 min/mile are also close which is close to my race pace.

[@i.p2088]

@@TimGrose yes I can calculate but when in km I just know it without thinking..

[@TimGrose]

@@i.p2088 I tried running in "metric" for a bit but kept mentally converting. I found miles has a broader range with usually the first number from 3 to 9 giving me a clue as to whether it was a flat out sprint to a very slow jog. With metric I found I was nearly always 4 or 5 with just the occasional 3.

[@TheFODRunner]

Yeah I need to try and get the conversions on screen too, I do it usually with the training vlogs so must remember to do it in race vlogs too!