What ACTUALLY Happened During The 5K PB

[@goodyeoman4534]

This channel has really motivated me to improve my running, which I started just before Christmas. I'm currently doing 5Ks in 20:xx minutes. Thanks, guys!

[@runningchannel]

That’s amazing! 🙌🏻

[@adeorange]

Nice job!!! I started just before Christmas as well and I’m and 34 mins! I’m really enjoying running which is new for me :)

[@goodyeoman4534]

@@adeorange Awesome job. People forget that it's supposed to be enjoyable above all. You know, with a bit of brutality thrown in.

[@DIGremlin]

This channel is honestly such an inspiration. After seeing the video of Rick the other day, I finally decided to do my first parkrun today. I managed a 25:14, my fastest 5k in just over 6 months and my 3rd fastest overall. The running channel has given me so much motivation recently as well as so many great workouts and now I've got the parkrun bug and I know that PB is just around the corner. Thank so much for all the amazing content!

[@runningchannel]

Yes love to hear it! Congrats on your 5k that’s epic

[@dermhurl]

Mmm peanut butter just around the corner.. now there's a motivation 😂

[@TischTosh]

So glad this channel features the spectrum of the running journey... the older we get, strength training time and yoga/stretch needs to increase to maintain times and prevent injury.... more strength training vids 🙏🏽 🙏🏽 please?

[@owlley]

Very funny episode this one! Always great banter.. Well done Rick on a magnificent comeback! That’s a lot of work to achieve that very decent time!

[@przemysawromanczyk6700]

Well done Rick! I'm looking forward for your next attempts and keeping fingers crossed! Sarah is much faster then she looks. She was amazing running this pace and talking all the time.

[@CaptainBrash]

It's an awesome feeling surpassing old you when you have come back from an injury. I'm down for some middle distance content from Andy, I was hoping to get a sub 6 mile this year but life is getting in the way! Would love some more higher level overviews on how to structure middle distance training blocks and stuff. Andy talking about his professional career is my favourite content on this channel.

[@icejam-xq5hj]

Well done Rick on your 5km PB!

[@runningchannel]

He did amazingly!

[@rachelshirley8403]

This is GOLD! Love the banter!!!!!

[@jeffblalack64]

From Memphis, Tennessee. That was enjoyable, thank you. Assuming it's not a copyright violation (or sacrilege), I wonder which presenter could reproduce the drawing on Rick's shirt in the middle of a large field the best. Another Garmin drawing competition!

[@runningchannel]

Ooo that’s a great idea!

[@joshaebischer]

Fun fact on the Olympic qualifying standard question Sarah posed, this actually happened in the 2020 Men’s 1500 meter. Cole Hocker won the trials but had not yet run the Olympic standard. He qualified for the Olympics based on World Ranking

[@JohnBirtchetSharpe]

Ooh this was your best podcast yet.. boy I chortled 😃. Regarding buggy's runners ; I was lucky enough to get paced by my coach last year at the MCR half and manage to get a 10 minute half PB (92.15) I was overjoyed for about 10 seconds with my performance, but soon noticed that right behind me was a guy with his toddler in a buggy 🤣. I just went over and shook his hand I was amazed a nice way to keep grounded. re sieze the day , I am listening you lot while cleaning the bathrooms, and hoovering etc .

[@runningchannel]

Love that it made you chortle that’s a sign we are doing something right!!

[@AstrumG2V]

Nothing more humbling than being passed by some runner with a stroller while running your lungs out 😂

[@helenwallace157]

I volunteered at a park run which had a buggy finish second and lapped most of the field. Everyone needed alot of reasurance that day!

[@Sandrart29]

I absolutely love your podcasts. I am recovering from bronquitis and still cannot run but you keep me updated and motivated for when I am able to go back into doing something I truly enjoy.

[@alittleshepherd]

Listened to the audio version when I went out for a run earlier today and 25:14 genuinely cracked me up mid run. Just HAD to go back and watch the video version! 😂

[@runningchannel]

Hahaha glad you enjoyed it so much

[@pegasus2516]

Another great podcast! Great job Rick on your PB! 🎉

[@runningchannel]

Thanks for listening

[@siddharthranadive8186]

Hi TRC! You guys have played an important part in me falling in love with running and I look forward to the podcast every week! So thank you for that! Also where can I buy the "Run Improve Repeat" sweatshirt from?

[@magnushartell]

You are all such an inspiration that I named my 2024 goals Sarah: Hardest goal, keep up with all Sarah's results, currently 3 min behind her marathon PB, good luck in London, my marathon is later so I know what I have to do Andy: Keep fighting age and still improve running Jess: Go out hard and hope for the best in a race Rick: Set at least one PB this year Anna: If I miss the above goals I will at least complete one ultra in late autumn

[@christopherbrand5360]

Trying to say that Sarah let the pacing go off in Rick's 5k is missing the point that Rick actually learned how to run a 5k. If you feel like it was never in question and perfectly under control then you are leaving a lot on the table. To add to the U.S. OTM coverage, Fiona O'Keefe's win was her debut marathon and set the OTM record. It was her first marathon and she ran mile 25 faster than most of the top men (5:09/mi). I preferentially time my workouts for mid to late afternoon. Unless it is for more than three hours. Does that make me odd?

[@markbowen3700]

Another great podcast, love the banter. I'm off to seize the day 👍

[@jthomp1254]

Never laughed so hard on an episode. Y’all are the best crew

[@AstrumG2V]

Congrats Rick!! Epic episode, lots of good laughs ❤

[@SamHerbert50]

Such a great, funny video! It’s like being in a room with mates just having a chat and a laugh 😆 Thanks guys 😃

[@keithbowden4248]

At 27:10in the video, Andy calculates a potential 21:40 time (sub 22min) for Rick who has just done a 23:16 PB. Could you do a video that would explain how a person would go about doing this practically?

[@owennewburn]

"You were amazing yesterday" "Yeah, but what about the 5k pacing?" 🤣🤣🤣 Also, I'm requesting again that the extra podcast episodes go on KZbin!

[@Goodenoughclub]

Way to go, Rick! The podcast has helped motivate me to putting in the runs I need. And thank you all for your advice on training for my upcoming marathon!

[@infocuslearning]

I ran 3,800 miles with a baby jogger before my child got too big/old. This allowed me to keep training and gave my wife a bit of extra rest.

[@runningchannel]

Thats an amazing mileage! Congrats

[@kathleenbolanos]

My goodness this made me smile so many times. Loved it!

[@mikeheath2050]

Brilliant content, What a role model Rick is with this story and chipping away at his fitness goals with discipline and mini goals. Massive props to you man!

[@killerqueen9298]

Absolutely brilliant, guys. Loved it. I am in awe of Rick. Such an insipration🙃🙃🙃❤❤❤

[@superredpatek]

I'm in the middle of a marathon training block and watched Rick's 5k PB video yesterday. Got a bit of FOMO since my last 5k attempts did not go as I'd wished, so did a 5k after work only to crash hard and quit well into the 4th KM as I too tried to negative split. Watching this episode made me appreciate Rick's attempt ten folds more!

[@skirtonbear1]

@runningchannel I want the buggy/stroller challenge! Getting the kids in and out plus getting the stroller in and out of the vehicle is part of it, plus providing sippy cups at 2K, and stocking a diaper bag/backpack. At the end there must be a diaper bag check to see if everything you took on the run is still with you. (Kids drop a favourite toy, blanket, or the cup regularly). Then you can do a comparison video on Best Jogging Buggies.

[@danievanzyl6663]

Nice listening to you. You are so inspirational. Thank you.

[@NoelSlevin]

Brilliant episode! You’re all great, but Sarah’s the MVP 🥇(Just make sure you put the medal in the hold)

[@jackholloway272]

Enjoying the podcast, espically the friendly banter between you all. Im siezing the day by breaking my diet and drinking Dr Pepper and eating Fruit Pastilles. I have taken all the inspiration from watching the channel and will be competeing in the Manchester Marathon, with a target time of 5hr 30. Might be slow but faster then everyone who didnt take part.

[@timothymetcalfe6986]

Dear Rick, Tim Metcalfe from Queensbury NY. USA I also had an Osteometry my left leg I have struggled with speed because I have shortened my gait to compensate for fear of getting injured what would you say is the best way to work on speed given my challenge

[@neilroberts2448]

Running Buggy - my tip the Trekker² jogger really affordable & easy to push

[@runningchannel]

Good to know!

[@yonatan1myers]

I wold love some Strava art based on Rick's shirt

[@marcusgall1361]

This morning, I ran in a 5k race, and knocked out a PB of 28:13! I probably could have been a bit faster if I didn't have to pick through slower runners and the course was less twisty and more flat, but now I'm jumping into my first Half-Marathon training block for my first half marathon in June!

[@bbjunkie]

Rick, it was so relatable. So deep in the pain cave that you’ve lost your hearing and ANYTHING could be going on around and you wouldn’t notice 😂

[@TheAlexStrongShow]

Great episode as always. Andy, you mentioned you were training for or planning to run a faster 5k, but were going to do a mile trial in the middle of that block. As a Masters runner doing something very similar, I am curious what your training will look like for the mile. How many sharpening workouts will you be doing and what do you have planned for those? Will you also maintain a tempo run run each week? And finally, what sort of total volume will you be doing each week? Thanks in advance for any insight. You know, I can't help but think this sort of information would be perfect content for a show or video about racing during training blocks ... 🤷‍♂

[@Snerunseasy]

Great podcast once again,well Rick on your PB👏🏾👏🏾👏🏾

[@PaulH-S]

These podcasts just keep getting better with each week 👏

[@josephinecorderosapien2611]

Loved the video of Sarah pacing Rick, where she did go from talking a lot to saying exactly the kinds of things I’d want to hear from someone pacing me, really heartwarming! Interested about the cadence/stride length conversation… for me it seems my cadence is lower and my stride length is shorter at an easier pace (~175 cadence, 1m stride length) compared to faster paces (~185 cadence, 1.2m stride length). How do runners vary? Are there some whose cadence stays the same regardless of pace?

[@steveclark7918]

Really good discussion guys.

[@dbracer]

Upvoted because I could only put one upvote on the PB video.

[@runningchannel]

Love that! Thank you 🤩

[@michaelchiller2494]

10km PB - 5150! An amazing album by Van Halen. You can use that as inspiration for a new 10km PB. That's what dreams are made of! Good luck.

[@VRietySociety]

Your injury finally scared me into strength an conditioning Twice a week

[@SuperPrefan]

Congrats on the PB!! Andy… Training for a competitive 1500 meters, What would a 3 days a week program look like? I see programs for 5k and up but not 1500 meters and below.

[@AlbertWeijers]

Epic video of Rick's PB!

[@runningchannel]

Thanks!!

[@Micke12312]

We needed a Hanz Zimmer score for that

[@HYPERC666]

Hey Rick, obectively you ran a PB. Congrats for that. Subjectively, all the would have been's and could have been's are your ghosts to reckon with. Don't project them onto other people.. Especially trying to blame Sarah on air for in your perspective, almost not getting a PB instead of openly lauding her for not only getting you to a PB, but also being a terrific host for us at home.

[@nsmith131]

It wasn't "on air", you might want to look that phrase up. Your implication is presumably that it was an unwelcome gotcha that Sarah had no opportunity to respond to. Obviously, this is wrong and the phrase is completely inapplicable to an edited podcast where they even do multiple takes of segments. Also, if you listen to any more than the exact snippet you're referring to, it's completely clear that he was extremely grateful to her. I'd much rather him explain his complicated and nuanced feelings about this subject than a big, fake thank you like you seem to want anyway.

[@HYPERC666]

"On air" can also mean prerecording a program. "On the air" can refer to programming that is currently scheduled. For example, "the show has been on the air for ten years" means it is still airing regularly, not constantly broadcasting for that long. Definitions can be tricky. ANything aoutside of an objective goal, in this case, getting a PB is his delusionn to share, but not project. Which he did, and an awkward and uncomfortable simle was on the face of Sarah. It sought to save face, emasculated as he felt, and project blame. it seems your disagreement you put more effprt into the most menial and insignificant part of my post, the meaning of 'on-air' as opposed to the nuance, you say, of thoughtlessly airing your inner frustrations onto your host who has niether the time, nor the preparation to respond accordingly. There is implied use of wording. On air, in this case, refering to their ppoint of recording, which to them, is no dfiferent in a live to a pre-recorded setting. So your argument here is just strawmanning. You're looking for the slightest of objective wrong so you can project the entireity of your emotional discord and hopefully, in the meantime, devalidate my point. And if you think openly humiliating a person like this is good for entertainment, you sir have some underlying issues @@nsmith131

[@HYPERC666]

Also, objectively, she paced him to a PB. And did a terrific job of communicating the entire process to the people at home, never once flatering the pace of her voice. An immense achievement. And yes, worth of lauding.@@nsmith131

[@nsmith131]

@@HYPERC666 you didn't say "on the air", you said "on air". As for the rest. tl;dr but it didn't seem that interesting or frankly, coherent. Bye now x x

[@goodyeoman4534]

I think I read somewhere that 3pm is the bodies optimal time to run? Probably just bro science. No one seems to like afternoon runs on here.

[@runningchannel]

That’s interesting to know!

[@dresden_slowjog]

Remember the 1990s OZONE alerts in radio and TV weather broadcasts? "Don't do any physical demanding activities" etc? Highest levels in the afternoon. Ozone can irritate your respiratory system, reduce lung function, aggravate asthma and damage cells that line your lungs. Public ozone level warnings were abandonded although ozone still is present, a weather expert pointed out recently so I researched a bit and was shocked, it's true. Party replaced by online AQI amber/ red/pink alerts but I think it's still a valid source of concern. Do your DNA and lungs a favour in summer afternoons and evenings and try and do sports in the morning

[@PacAttack1385]

Sounds like the next challenge for Andy should be a buggy 5k!

[@paulgodman-wf5lk]

Hi all, I have a challenge for the running channel gang. Pick a time each from 18.18 . 19.19 20.20 . 21.21. 22.22. 23.23. 24.24 etc. For a 5k parkrun challenge. No watches allowed. Closest to there time wins. The farthest from there time gets the coffee's and cakes !

[@robiniddon7582]

If you pace rick to 10km, you should each pace him for 1km. If you don't have enough people to pace him, I am sure your audience will step in. 51:00 10km is 'only' 5:00/km ...

[@billlee2726]

don't discount the horse riding completely...it's a pretty good quad/calf workout, at least if you're new to it

[@sarahajeffery3845]

Love it very motivating 🏃‍♀️

[@TheSlipperyNoodle]

I am from Canada. IMO, US Olympic trials is the best televised running event in existence. They do such a good job. Every country with enough athletes should do it this way … way less politics.

[@julietstevens7381]

You guys are so entertaining

[@ChristianMende-g3e]

Hi guys, you're pointing at your shirts saying that you sell those in your shop, that was just 4 days ago, this is what your homepage says today: New Merch coming soon… SIGN UP TO OUR NEWSLETTER So you don't sell those any longer? Great program by the way, love watching and listening to it

[@silvermandavid]

Although Leonard Korir finished third in the US Olympic Trials, he has not met the Olympic standard. At present it is up in air whether he will be on the US marathon team.

[@darrenmoule8295]

Love watching these podcasts 🤣🤣

[@the_different_dad9943]

I love how you guys are poo pooing running in the evening at the start. When I first started running all my runs were between 8 to about 10 pm depending on when I could get out. I had to wait for the young lad to go to bed first. Thankfully now I go to a gym with a creche.

[@daleykun]

Surely running in the evening beats not running at all right? I have to be up at 6am to commute to work and often don’t get back until 6pm. If I didn’t run in the evening, I wouldn’t run at all

[@the_different_dad9943]

@@daleykun I actually loved running at night. It was nice and peaceful. Especially on a full moon night or a very starry night.

[@skirtonbear1]

Same here. Until purchasing group training I ran all evenings for years! I still do my best in the evenings. My recent early morning runs have required a nap which was never needed when running at evening/night. I prefer evenings as I come home ready to sleep deep after a warm shower.

[@Hiviz82]

Can we buy the jumpers now?

[@skirtonbear1]

In the process of moving a family of six & a large dog-been counting my strength and core training with the hours of boxes and furniture. That’s what I’m doing with my time.

[@CraigJones-gt7yh]

I watch and feel motivated and inspired by the content, its fun and friendly and inclusive. I love what your doing. and I would love to support you more. This time ANDY said you sell the Jumpers. Well can you do us a favour and tell us where? i would love some opportunity to purchase some merch but the website still says coming soon. drop me a link and make it a bit more public. I enjoy you guys and would the opportunity to show off the mech and share you with my mates.

[@cannuckchick7522]

Haha! When I was shooting for a sub 4 hour marathon, my official time was 3:59:59! 😆

[@SimonHalstead-z5c]

Can you buy the run improvevrepeat jumpers ?

[@lyndsaymaria]

Chilling here after my second 10 mile run ever this morning! 🎉 Huge congrats Rick on your 5K PB, what a comeback ❤❤❤ Can't wait to get one of those Run Improve Repeat sweatshirts 😍

[@goodyeoman4534]

Nice one. What kind of time did you get?

[@lyndsaymaria]

@goodyeoman4534 oh I'm a brand new runner, only running since October from total couch potato! My pace was 7.15/km 😊 (long slow run)

[@severiner7168]

Sarah, how rude about holding the pen. Rick has actually been full time training the glasses of Gavi de G ;-)

[@sundayrunday7586]

I cannot wrap my head around a 4:30 mile. I can’t even run a 4:30 km!

[@silvermandavid]

I make it a point not to shame anyone's kink, but this episode certainly took a turn.

[@andrewmcalister3462]

I want to see Rick replicate that as Strava art.

[@mattgarner2414]

Those km splits are so dramatic! Kilometer 4 is hilarious.

[@joannemarkov]

Listening to this as I unload groceries while avoiding my run was hilarious.

[@dghost3473]

It was an entertaining video though (Rick’s 5k PB) this on as well

[@ollie1317]

5150 Hello Baby!! Good enough?

[@michaelmulligan0]

I find long slow runs so hard

[@whitehorsebricks2670]

You joke but I was at school with a guy called Miles Long.

[@petewilcock]

The sexual tension in this podcast is off the charts.

[@runningchannel]

between who?!! 😂😂😂

[@goodyeoman4534]

LOL. Like my workplace.

[@nsmith131]

​@@runningchannelbonestly you guys would make the cutest thruple That was supposed be 'honestly' but I'm leaving it that way.

[@petewilcock]

@@runningchannel that's what we want to know!

[@Ryzi03]

@@runningchannel "You were amazing yesterday" 🤨😂

[@travellingshoes5241]

I would not advise barefoot running. Recipe for injury.

[@TheHenryPlunketShow]

When you mentioned your sweatshirts at the top of the show, which aren't fully readable sitting down, I heard RUN. IMPROVE. PIZZA.