Never actully Run newent 9 despite living there for 5 years but ran most of the course several times. Really enjoyed seeing roads (and field) I know very well in a video.
I did some nice hills every week on my latest half marathon block and feel they really have improved my form and stamina. 8 x 2 minutes up with jog down recovery. Brutal but effective 👌
great technical advice as always! interesting comments about getting a stitch, as I suffer from really bad from a stitches so will take onboard the advice re posture.
@@colinwishart6088 good luck to you too. My target race is Dewsbury 10k in February so a couple of months to train. Did 40:30 there this year and got Percy Pud 10k next week as a marker as I did 41:00 last year. Have you got a target race(s) ?
Thanks! I’ve got Battersea park on 21st Dec. I’ve given myself a 6 week block. Feel pretty confident although loads of work still to do. Haven’t had a proper 10k race for a while. You’re within touching distance…I reckon you’ll smash it!!
Well done Andy. I think the thing about strength training is it helps with awareness of body position, and as you say helps keep those core muscles awake and active.
For me the adios pro3 feels best if you are up on your toes and pushing it hard..at that effort it smooths out and really rolls almost effortlessly..good race Andy..
Well done, great result! I did a 21k long run around Box Hill at the weekend. My quads and my ankle stabilisation muscles were wrecked after due to the terrain and extreme inclines. I'm wondering, would this be good training to do every now and then, even if I have to walk the steeper uphills? It was the slowest run I've ever done but the DOMS suggested it was considerably harder.
Well done buddy! I think when doing something your body isn’t used too it takes time to adapt, box hill is steep so it’ll be a bit of a shock to a few muscle groups! Adding in gentle hillier runs to get the body used to hills is a good start then progress onto steeper hillier runs after a few weeks, that way next time you go to box hill you won’t feel so bad 💪
Thanks! Quite the opposite if I’m honest, it was tight and my toes touched the end in a half size up! But it’s stretched now after a few runs and no such issues 👍
Well done on race...likely out of your way but if you want a hilly 10km you should try the Ilmington 10km on the edge of Cotswolds near Stratfoed upon Avon..double the elevation of that down hill race you just ran🤪...congrats...nice video :-)
Hey Andy, you're my inspiration to push more to move my limits up :) My 10K PB is 39:21, so compared to me you are flying🚀👍I plan or I'd like to get 10K sub 39min next year. 💪All the Best.
How do you approach pacing strategy on a hilly course Andy, particularly your speed on the downhill sections. Also do you just maintain the same effort uphill coming off a flat section accepting the loss in pace, or do you try and maintain pace with extra effort. I'm never sure what to do being quite inexperienced. And old ha ha .
Yeah I tend to hold a good effort on the ups but not put in the extra effort to maintain a really fast pace…. So I basically hold a tiny bit back in the tank so thah when I come off the top of a hill I can push over the top and down the other side then hit the flat hard. I find if I push too hard up a hill I can’t then kick off the top of the hill well and it takes me a while to find my rhythm again
Never actully Run newent 9 despite living there for 5 years but ran most of the course several times. Really enjoyed seeing roads (and field) I know very well in a video.
Awesome, you should do it one year!
I did some nice hills every week on my latest half marathon block and feel they really have improved my form and stamina. 8 x 2 minutes up with jog down recovery. Brutal but effective 👌
Fantastic, love to hear that!
Absolutely rapid Andy! You were absolutely flying mate! 😎🤘
Cheers buddy!
great technical advice as always! interesting comments about getting a stitch, as I suffer from really bad from a stitches so will take onboard the advice re posture.
Well done !! Really enjoyed this video. Trying to put strength training into my routine in the hunt for a sub 40 10k. Keep up the great work 💪
Thanks! Best of luck with the sub 40 attempt!!
That’s what I’m hunting down right now too! Good luck 💪🏻
@@colinwishart6088 good luck to you too. My target race is Dewsbury 10k in February so a couple of months to train. Did 40:30 there this year and got Percy Pud 10k next week as a marker as I did 41:00 last year. Have you got a target race(s) ?
Thanks! I’ve got Battersea park on 21st Dec. I’ve given myself a 6 week block. Feel pretty confident although loads of work still to do.
Haven’t had a proper 10k race for a while. You’re within touching distance…I reckon you’ll smash it!!
Great video Andy. Nice to see my old school and lanes where i used to cycle.
Thanks! Ah that’s awesome!
Great effort Andy..
Beautiful scenery along the way!
Tempted to do it next year 👍
Thanks! Definitely buddy, worth a go!
Hi for all the runners. A good race, Andy. You are a super runner. My best time is 46min-10k. Here is my like. A nice day for everyone. 🌧🏃♂️🌦
Thanks so much!
Well done Andy. I think the thing about strength training is it helps with awareness of body position, and as you say helps keep those core muscles awake and active.
That’s exactly what it does yes, makes me aware of everything!
Well done Andy!
Cheers mate!
Well done Andy, delighted the race went well for you. Onwards and upwards!
Thanks Sharon!
another very strong showing, congratulations Andy
Thanks Thomas!
For me the adios pro3 feels best if you are up on your toes and pushing it hard..at that effort it smooths out and really rolls almost effortlessly..good race Andy..
Yeah it definitely felt effortless that’s for sure! Thanks buddy
Great film Andy ,Post Hill challenge in Leeds looks amazing, Not entered myself though.
Thanks mate!
Outstanding race Andy 👊🏾🥇👏🏾
Thanks buddy 👍
Well done, great result! I did a 21k long run around Box Hill at the weekend. My quads and my ankle stabilisation muscles were wrecked after due to the terrain and extreme inclines. I'm wondering, would this be good training to do every now and then, even if I have to walk the steeper uphills? It was the slowest run I've ever done but the DOMS suggested it was considerably harder.
Well done buddy! I think when doing something your body isn’t used too it takes time to adapt, box hill is steep so it’ll be a bit of a shock to a few muscle groups! Adding in gentle hillier runs to get the body used to hills is a good start then progress onto steeper hillier runs after a few weeks, that way next time you go to box hill you won’t feel so bad 💪
Nice work Andy, well done! Loads of positives too💪🏻
Do you find the Adizero toe box fairly generous? Always a bit of a struggle for me to find.
Thanks! Quite the opposite if I’m honest, it was tight and my toes touched the end in a half size up! But it’s stretched now after a few runs and no such issues 👍
Well done on race...likely out of your way but if you want a hilly 10km you should try the Ilmington 10km on the edge of Cotswolds near Stratfoed upon Avon..double the elevation of that down hill race you just ran🤪...congrats...nice video :-)
I’m always down for races like that, they’re a good challenge! Thanks for the recommendation!
Your form has improved for sure 👌
Thank you 🙏
Transition to a standing desk. Haven't had any IT band, shin splits or hip flexor issues since. Sitting is the devil
It is, I totally agree!
Well done Andy 🎉 looked a great event. What’s next?
Thanks! XC in 10th December then Hereford hilly 10k 28th December 👍
@@TheFODRunner mud and more hills 😂 you’re having fun in this block aren’t you, so good for the soul to mix things up
🎉BRAVO Andy!!🚀🏃🥉🎉
Thanks Bev!
Hey Andy, you're my inspiration to push more to move my limits up :) My 10K PB is 39:21, so compared to me you are flying🚀👍I plan or I'd like to get 10K sub 39min next year. 💪All the Best.
Awesome Peter, keep training and you’ll smash 39 minutes!
I did the newent 9 at the weekend as well,great race
Awesome! Was great wasn’t it 👍
Do you know Mark Fishpool of Newent?
They don’t close the streets? Added a few vehicles on the roads for fun
No it was an open road event but plenty of Marshall’s around to warn traffic 👍
Great show,
Can't believe you run on roads that are not closed or use traffic controllers ... yikes.
Well done
Thanks Amanda! It was an open road course but there were regular marshals slowing down traffic and warning them of runners so it was all good 👍
How do you approach pacing strategy on a hilly course Andy, particularly your speed on the downhill sections. Also do you just maintain the same effort uphill coming off a flat section accepting the loss in pace, or do you try and maintain pace with extra effort. I'm never sure what to do being quite inexperienced. And old ha ha .
Yeah I tend to hold a good effort on the ups but not put in the extra effort to maintain a really fast pace…. So I basically hold a tiny bit back in the tank so thah when I come off the top of a hill I can push over the top and down the other side then hit the flat hard. I find if I push too hard up a hill I can’t then kick off the top of the hill well and it takes me a while to find my rhythm again
Did you manage to get a place for Eynsham 10K on Sunday?
I didn’t sadly no, deadline for transfers had gone 😔