When I was in sub 16 shape, many moons ago, I used to break the 5km into 2 unequal halves, 3k and 2 km. I used to find I could run some very ambitious paces to 3km, then found out if the body could cash those cheques your mind was presenting 😂. Often it couldn't. So yes, I agree 1km or even a mile is way too early to decide you have a lot in the tank. If it hurts at 2 miles, focus on getting to 4 km and so on.
Hi Andy For what it's worth, if you're not hurting at 3k in a 5k, you haven't gone hard enough. The key to going sub 16 is to commit just as you have been doing. You can't be conservative in a 5k race, aggression is key!
Brilliant effort Andy, sub 16 definitely on the horizon. I found it interesting how you talk about pace and splits and keep referencing both mile and kilometre paces. Which got me thinking what metrics do you find helpful to have displayed on your watch both in race and training? Also do you hit the lap button when you hit the markers on the course? Thanks
Hi Andy, one thing to think about for future races is really dialling back the long run the weekend before. You did a fairly hard long run not many days before this so at 2 miles, that residual fatigue will be having an impact and probably cost you that 8 seconds, or whatever it was
Great suggestion, and you’re definitely right 👊 I choose not too at this stage as I’m entering marathon training so my goal has been to blend a bit of marathon work with shorter work before I properly start on Monday… but if I was in a proper 5k block I would of considered it yes 👍
@@TheFODRunner when it comes down to those marginal gains, the things that will get you 8 seconds here or there, you have to commit! Marathon training has to wait 😀
Great thing about 5ks is you can go again a week or two later so can try different tactics. Sometimes you just have to go for it because that's where those standout jumps up to a new level can come from. Won't always work but those days it does makes it all worth it.
I dont think you raced badly, you got a hard fought pb! I did think when i saw your splits that you'd gone a bit hard through 2 and 3k. Its a fine line when pushing so hard. I reckon if you get reasonable conditions, can tuck in and nail the pacing that you're more than capable of getting sub 16
Bitter sweet for sure mate but congrats on the PB. I ran 16:06 at Sri Chinmoy the evening before. Big PB for me and first time tapering properly for a 5k. But I feel the pain of being that close to the 15’s. It will come after your marathon block, or maybe during..
It does seem like getting the strategy/mental bit right is what's going to get you over the line... And some cooler weather! This is all good experience and you'll definitely get there soon
after watching the race clips in today`s video, i have to agree. You could have, should have would have had the chance for a sub 16 with a smarter strategy. In my experience it is best to trust in the women, when it comes to running with an even effort and finish strong. At one point you were running around 10 to 15 meters behind the leading lady and just should have slowly gor on her heals and stay there practically to the end. I guess she just missed the sub 16, but you could have pushed each other for the 15:58........if i where in your shoes, at the next 5k i would lok for a fast lady runner, talk to her before the race and probably team up with you staying behind until the 4k mark and then taking the lead and beeing the engine for both of you til the finish line as for myself i take the "red line feeling" of a 5k over any other red line........no wonder i did probably 500 time trials in my life and love the 5k as my all time favorite distance.......for the first 5 years of my running, all i did were 5k time trials, nothing else, it was a great time of my running life
Yeah I will trust the women next time for sure.... there were a few people I went past, but then they went back past me at the end... really must keep calm and trust in a strong finish next time! I hope to keep doing 5Ks now to try and "get used to them"!
Schoolboy error with a positive split, but I get you, it feels like a bitter sweet getting a PB but not executing a better race strategy. I noticed some people have said in Battersea Park, some sections the GPS goes funky making you feel like you go slower than you actually are… hence compensating first half?
Yeah absolutely..: definitely aiming for a negative split in the August race. Yes the top end throws the GPS out a bit so then you put the hammer down because you think you’re running slower than you are!!
@@TheFODRunner Also, travelling up few hours before and knowing you have a coach soon afterwards plays a tiny part? So if you had e.g. stayed in London night before, better prep? It’s these 1% or 2% that could have been the difference. Onto Cardiff 5k then 👏
Come down to southampton for the run through 10k in November. I Marshall every June and November for them when they come to my home town. Like you say they are excellent! I run a lot of their London events.
Ah thats awesome, I will be checking their races out when I am back in the office next week. I love Southampton, we often stay there for a night on the way over to the isle of wight!
Can't be a "bad" race if you do a PB but it is obviously a little disappointing if you are just over a big barrier like sub 16. I think you may also be over analysing the times and splits. It is an actual race and I found I almost always ran my best when I raced those around me and maybe did not even look at my watch at all. Obviously in a field like this you have to be realistic and it was certainly right to start at the back when most of the runners were faster on paper. However I think you can use your relative positioning after the initial charge and then almost switch off for a bit if can get in a group moving together. There is also experience and unlike the marathon you can race them a lot more often and can try different things.
I think it's possible to overthink it, or could just be me! I get you're used to running in miles but moving it to metric and having current pace on display and essentially hitting cruise control would do it over 5k? Don't lose sight of being a pb and the effort it took to get to the start line. What about your fuelling before too, was that timed right? Marginal gains, particularly over such a short distance
Yeah I am toying with tinkering with the watch actually... I am wondering if this might help... I might do some experimenting over the next 2/3 5K races. Fuelling was really good to be fair, very happy with it
Hi Andy. Been a fan of the channel for years and I’ve gradually got close to your standard. I actually have a better 5k PB than you (16:02) but my 10k is 34:08 though I’m hoping for a sub 34 soon. You ran 33 bang on for 10k. Surely that’s harder than sub 16 5k. My question is how? What did you do/went right on that day? I’m desperate for 10k progress.
Thanks buddy! Oh wow, fantastic 5k time! I have always assumed that i've been better at the 10k because in the past I have trained more for longer distances, and so my endurance is pretty decent but my top end speed is crap. So I approach it from the other end... whereas a lot of people focused highly on the 5k then try and stretch out their speed. Thats always been my assumption! And honestly? who knows how I did 33:00, it still baffles me to this day...
@@TheFODRunner It’s there on a paper forever. 33 minute 10k runner. I got a 2.44.55 marathon in London in April so aiming for 2:40ish in October(Frankfurt marathon). Haven’t had a crack at HM recently (PB 1.16.52) but it can wait till next year. Your channel has really helped. Started watching at 21 mins 5k as a ‘non-runner’.
Well first of all you’re no spring chicken (me neither) so 16:05 is a great time. Second, you’re quite a plodder due to your height. Lots of stride length but not good stride frequency (look at the runners around and ahead of you). Do you do drills? That could be an easy way to increase your stride frequency and get under 16. But again, 16:05 for someone your age is a great time, so don’t stress about it!
Change nothing Andy!. Jus get out hard next month and race hard. It's a 5k not a marathon. Look at all the lads in front. Most of them are headn out 4.40 4.30 first mile. But they have cleared out. And getn to 4k and dien but hang on. U need to do the same. Jus get out run hard! First mile.5.05 whatever just get into a pack. And if u die u die. U definitely will break 16. But if u go out and be like oh easy here and pick it up lol it's going to be over before u know it. Fuckk it mate. Flat out!!
@@TheFODRunner telling ya Andy mate just get after it. Don't sit back now thinking of tactics. Rees will ya when he pb he went.out hard!! Held on.. we all die..iv seen myself first mile 4.30 odd n last mile 5.00.lol but for 2mile where hard! Lol
Blow yer LOAD, Andy!! That phrase meant something completely different when I were a lad! We must do something about this premature acceleration 😊!!?
😂😂 it still does, I just felt it was a fitting phrase to use 😉 😂
When I was in sub 16 shape, many moons ago, I used to break the 5km into 2 unequal halves, 3k and 2 km. I used to find I could run some very ambitious paces to 3km, then found out if the body could cash those cheques your mind was presenting 😂. Often it couldn't. So yes, I agree 1km or even a mile is way too early to decide you have a lot in the tank. If it hurts at 2 miles, focus on getting to 4 km and so on.
Good plan buddy, I’ll keep this in mind for my august attempt 👊
Hi. I'm 52 years old, I love the easy long run. Take care always, Andy. Here is my Like. A nice weekend for everyone.
Have a great day buddy!
Hi Andy
For what it's worth, if you're not hurting at 3k in a 5k, you haven't gone hard enough. The key to going sub 16 is to commit just as you have been doing. You can't be conservative in a 5k race, aggression is key!
That is very true, and I was definitely hurting haha! Cheers buddy
Brilliant effort Andy, sub 16 definitely on the horizon. I found it interesting how you talk about pace and splits and keep referencing both mile and kilometre paces. Which got me thinking what metrics do you find helpful to have displayed on your watch both in race and training? Also do you hit the lap button when you hit the markers on the course? Thanks
Thanks! So I just have average pace and distance on screen with HR in the top corner… that’s all I have… and I dont hit the lap button 👌
Hi Andy, one thing to think about for future races is really dialling back the long run the weekend before. You did a fairly hard long run not many days before this so at 2 miles, that residual fatigue will be having an impact and probably cost you that 8 seconds, or whatever it was
Great suggestion, and you’re definitely right 👊 I choose not too at this stage as I’m entering marathon training so my goal has been to blend a bit of marathon work with shorter work before I properly start on Monday… but if I was in a proper 5k block I would of considered it yes 👍
@@TheFODRunner when it comes down to those marginal gains, the things that will get you 8 seconds here or there, you have to commit! Marathon training has to wait 😀
Great thing about 5ks is you can go again a week or two later so can try different tactics. Sometimes you just have to go for it because that's where those standout jumps up to a new level can come from. Won't always work but those days it does makes it all worth it.
Absolutely mate, can’t wait for the next one 👊
I dont think you raced badly, you got a hard fought pb! I did think when i saw your splits that you'd gone a bit hard through 2 and 3k. Its a fine line when pushing so hard.
I reckon if you get reasonable conditions, can tuck in and nail the pacing that you're more than capable of getting sub 16
Fingers crossed mate, definitely went too hard in that middle section but we live and learn!
Bitter sweet for sure mate but congrats on the PB. I ran 16:06 at Sri Chinmoy the evening before. Big PB for me and first time tapering properly for a 5k. But I feel the pain of being that close to the 15’s. It will come after your marathon block, or maybe during..
Huge PB! Well done! That’s an awesome result! Sub 16 for us both soon 👊
So good to witness another big achievement! Inspiring! Keep it up Andy.
Thanks buddy
16:05 amazing time! you will crack sub 16 very soon 🏅
Thank you, I hope so!
Well done! PB man! And everyone ‘blows their load’ doing something or other. 🤣 But you’ve recognised and now you can adapt. You battered Battersea!
Haha thanks!
It does seem like getting the strategy/mental bit right is what's going to get you over the line... And some cooler weather! This is all good experience and you'll definitely get there soon
Yeah need to get that right and I think it’ll happen… hopefully!
Well done Andy. Have you thought about doing a video about how you go about your 'manifesting' process? Would be interested to see more about it
I could do for sure, or at least talk a little bit more about it in a training video, I’ll add it to my notes 🙏
Awesome thanks mate. Keep up the fantastic work. Loving the content and journey. Helping my own journey towards sub 2.50 at Yorkshire marathon 🤞💪👍
after watching the race clips in today`s video, i have to agree. You could have, should have would have had the chance for a sub 16 with a smarter strategy.
In my experience it is best to trust in the women, when it comes to running with an even effort and finish strong. At one point you were running around 10 to 15 meters behind the leading lady and just should have slowly gor on her heals and stay there practically to the end. I guess she just missed the sub 16, but you could have pushed each other for the 15:58........if i where in your shoes, at the next 5k i would lok for a fast lady runner, talk to her before the race and probably team up with you staying behind until the 4k mark and then taking the lead and beeing the engine for both of you til the finish line
as for myself i take the "red line feeling" of a 5k over any other red line........no wonder i did probably 500 time trials in my life and love the 5k as my all time favorite distance.......for the first 5 years of my running, all i did were 5k time trials, nothing else, it was a great time of my running life
Yeah I will trust the women next time for sure.... there were a few people I went past, but then they went back past me at the end... really must keep calm and trust in a strong finish next time! I hope to keep doing 5Ks now to try and "get used to them"!
Schoolboy error with a positive split, but I get you, it feels like a bitter sweet getting a PB but not executing a better race strategy. I noticed some people have said in Battersea Park, some sections the GPS goes funky making you feel like you go slower than you actually are… hence compensating first half?
Yeah absolutely..: definitely aiming for a negative split in the August race. Yes the top end throws the GPS out a bit so then you put the hammer down because you think you’re running slower than you are!!
@@TheFODRunner Also, travelling up few hours before and knowing you have a coach soon afterwards plays a tiny part? So if you had e.g. stayed in London night before, better prep? It’s these 1% or 2% that could have been the difference. Onto Cardiff 5k then 👏
Come down to southampton for the run through 10k in November. I Marshall every June and November for them when they come to my home town. Like you say they are excellent! I run a lot of their London events.
Ah thats awesome, I will be checking their races out when I am back in the office next week. I love Southampton, we often stay there for a night on the way over to the isle of wight!
Can't be a "bad" race if you do a PB but it is obviously a little disappointing if you are just over a big barrier like sub 16. I think you may also be over analysing the times and splits. It is an actual race and I found I almost always ran my best when I raced those around me and maybe did not even look at my watch at all. Obviously in a field like this you have to be realistic and it was certainly right to start at the back when most of the runners were faster on paper. However I think you can use your relative positioning after the initial charge and then almost switch off for a bit if can get in a group moving together. There is also experience and unlike the marathon you can race them a lot more often and can try different things.
Yeah very true mate. Probably am overthinking it but yes, being so close to that barrier is painful 😂
I think it's possible to overthink it, or could just be me! I get you're used to running in miles but moving it to metric and having current pace on display and essentially hitting cruise control would do it over 5k? Don't lose sight of being a pb and the effort it took to get to the start line. What about your fuelling before too, was that timed right? Marginal gains, particularly over such a short distance
Yeah I am toying with tinkering with the watch actually... I am wondering if this might help... I might do some experimenting over the next 2/3 5K races. Fuelling was really good to be fair, very happy with it
Hi Andy. Been a fan of the channel for years and I’ve gradually got close to your standard. I actually have a better 5k PB than you (16:02) but my 10k is 34:08 though I’m hoping for a sub 34 soon. You ran 33 bang on for 10k. Surely that’s harder than sub 16 5k. My question is how? What did you do/went right on that day? I’m desperate for 10k progress.
Thanks buddy! Oh wow, fantastic 5k time! I have always assumed that i've been better at the 10k because in the past I have trained more for longer distances, and so my endurance is pretty decent but my top end speed is crap. So I approach it from the other end... whereas a lot of people focused highly on the 5k then try and stretch out their speed. Thats always been my assumption! And honestly? who knows how I did 33:00, it still baffles me to this day...
@@TheFODRunner It’s there on a paper forever. 33 minute 10k runner. I got a 2.44.55 marathon in London in April so aiming for 2:40ish in October(Frankfurt marathon). Haven’t had a crack at HM recently (PB 1.16.52) but it can wait till next year. Your channel has really helped. Started watching at 21 mins 5k as a ‘non-runner’.
@@kennyosborne5835 incredible mate, that’s stunning progress 👏 keep me posted in the comments as you build towards Frankfurt 👊
NO!
Well first of all you’re no spring chicken (me neither) so 16:05 is a great time. Second, you’re quite a plodder due to your height. Lots of stride length but not good stride frequency (look at the runners around and ahead of you). Do you do drills? That could be an easy way to increase your stride frequency and get under 16. But again, 16:05 for someone your age is a great time, so don’t stress about it!
Thanks! Yes I do drills and strides before every workout to try and make my cadence a bit quicker 🥵
Change nothing Andy!. Jus get out hard next month and race hard. It's a 5k not a marathon. Look at all the lads in front. Most of them are headn out 4.40 4.30 first mile. But they have cleared out. And getn to 4k and dien but hang on. U need to do the same. Jus get out run hard! First mile.5.05 whatever just get into a pack. And if u die u die. U definitely will break 16. But if u go out and be like oh easy here and pick it up lol it's going to be over before u know it. Fuckk it mate. Flat out!!
Haha well this has been my attitude this summer! It's quite a fun attitude when it comes to this shorter distance stuff!
@@TheFODRunner telling ya Andy mate just get after it. Don't sit back now thinking of tactics. Rees will ya when he pb he went.out hard!! Held on.. we all die..iv seen myself first mile 4.30 odd n last mile 5.00.lol but for 2mile where hard! Lol