Great to see Rachel on a UA-cam video again, even if it was the back of her head. As for you, I probably shouldn't say this but that moment you blew up was one of the most entertaining parts of running UA-cam in a while. You blew up with such style and extravagance. Seriously it's not far off given your mile time of 5.45. Perhaps three withdrawals from the running bank in 6 days was a step too far?
Haha, Rachel is certainly missed on the UA-cam scene, but it was good to see her and Rory today. Definitely a new “Blow Up PB” there. Very dramatic! Aye, probably greedy of me to hit the 10K, Mile, and sub-20 within 6 days, even with the rests…
This made me very emotional mate. I didn't realise how much you wanted it today - until seeing this. I'm gutted for you. But - this could be the making of you. A huge moment you'll never forget. You've done a hell of a lot of hard running lately, training for a 10k may have required even more intensity than a marathon block. Keep that pilot light burning over Christmas, and remember what matters most. Sometimes when that HR skyrockets early doors, there's nothing you can do. This is life experience - and we were all there with you. I'm so glad you didn't bin this one. Take it easy mate, you're a great husband/dog dad and a brilliant runner. Chasing numbers is a fool's game and is what makes it all so epic/depressing and everything in between. Your chat in the car was pure poetry.x
Cheers, Andy. I knew you absolutely had it, so I had to chase that dream. Huge moves by you and the perfect end to a frankly legendary 2024 for the Mag. Truly inspiring stuff! I’m looking forward to following you once again on Jan 5, albeit at a much, much slower pace!! ❤️
A couple things I did in High school cross country to break 20 in the US that might help you - 1. An overall type of racing season, which means that you are doing mostly base building outside of it with very little workouts outside of the season, and more speed workouts during the season. 2. Strides after each easy run. - 75-150m sprints at about 80-90% effort about 4 times after each run. 3. Intervals - 1k, 800m and 1mi (1.6k) repeats definitely help, and some more strides/sprints between reps, and not too much rest between intervals. Hill sprints might help too. 4. Progression long runs - eg 1hr long run and increase pace every 15 minutes or so. 5. Cross country races were often packed and went out fast. It is easier to get passed by people than to pass people in packed races like this. Even on races where I would only run like 19:30-19:40, I would go out in the first mile at around 5:45 (~3:35 per km) and just try to hang on from there- Dont take my word for this though 6. Tapering - On most races we would run about 3-4 miles 2 days before and the day before we would usually run less than 2 7. Rest, Cross training and Core. A decent amount of core weekly, and 1-2 rest days per week, either no running or cross training like biking or swimming on these rest days. Idk how you are training but this at least helped for me. good luck!
I appreciate the insight, thanks! I’ll be sure to incorporate your suggestions as best I can. I’m envious of those with a track background - particular those in the US - and wish I had started all of this much earlier. Cheers again! ❤️
I've really enjoyed watching all your vlogs. I can't wait to see your future successes come. You deserve it and it will come. Lots of positives from your exceptional running year. Best wishes.
You held the pace nearly 80% of the way, so I think the remaining 20% is well within reach - you'll get there very soon. Make sure to give yourself a good level of taper, sometimes dramatically less running for 2 weeks helps me come back much faster (i found this unintentionally recently when I took 2 weeks mostly off and came back to a nearly 1min PB in parkrun).
Absolute Stirling effort Mack, don’t be down about it - you’re almost there and after a couple of hard efforts in the 10k and the mile too!! This will be the video that will push you forwards 👏
Respect the commitment, fully maxing out takes grit! It takes about 2 weeks for the body to adapt to a workout so with Telford, a mile TT and this run you can expect a decent bump in fitness. You'll smash it in the New Year✌️
I'm so sorry to see this, I had no clue you had blown up that close to the finish, it definitely didn't help that Andy decided to pick it up so much for the 5th km 😅😅 I'm very happy to be your personal pacer whenever you next try it 😊 just let me know and you definitely have it in you 🎉 it was a good thing to post this!!
Respect for pushing yourself so hard, that takes real guts. I’m putting another group together to try to pace 20 in January at Pitchcroft so feel free to join in, you’ll get there.
It will come....just keep doing the training. Like Brooms said you've done a lot of hard efforts in a small timeframe. Getting to nearly 4k at sub 20 pace is no mean feat. Don't put so much pressure on yourself. Good Luck on future attempts and have a good Christmas
What breaks you ,makes you . And as you say , the poison in the head is a big a battle as the physical. It’s good you have this footage to look back on as part of YOUR journey . Sub 20 is just around the corner for you . See you in 2025 for more running shinanigans 😃👍🏻
I appreciate the comment, thanks. It was a tough day at the office, but I’m feeling better about it all and looking forward to the future where, eventually, I’ll look back at this effort as a fond memory.
Well done Mack! Still closer to sub 20 than I’ll ever be 😂 You just need to absorb that 10k training, your Telford 10k and your 1 mile track sprint and you’ll be hitting that 19:?? before you know it 😁
Thanks, Rachel! It was a bit silly to want a 10K, Mile, and sub-20 5K all in one week… I’ll have a little break and get back to it. It was great to see you and Rory today. Wishing you the best ❤️
Ah that's tough and I thought you were going to do that with perfect pacing until then. Good thing about 5Ks can just have another go sooner rather than later.
Don’t be too disheartened, it happens to us all. Feeling disappointed because you want to do better but didn’t this time is ok. It will happen!! I think actually, this shows you do have what it takes!
Its actually refreshing to show just how difficult this is. My pb is 20.33 and I am way off that at the moment. But I really want sub 20 too. So so difficult man
The positive reception here has made me very glad that I didn’t just delete the footage. Probably my most important video for showing that the goal is so tough. Wishing you the best of luck in your training. Let’s keep on chasing 20! 💪
Just my two penneth but I’d recommend trying to focus on running relaxed and running to a set effort rather than an arbitrary pace. Once you’ve ran a sub 20 you’ll want to go sub 19:30 etc but the effort level should be the same.
Unlucky mate. You obviously went to your current physical and mental limits. Just listening to the breathing when you stopped shows you gave all you had.... not a coach but go back to the drawing board and put in them interval.and threshold sessions. Your very close to smashing that sub 20. 4weeks of hard work and you'll get there 💪
Great to see Rachel on a UA-cam video again, even if it was the back of her head.
As for you, I probably shouldn't say this but that moment you blew up was one of the most entertaining parts of running UA-cam in a while. You blew up with such style and extravagance.
Seriously it's not far off given your mile time of 5.45. Perhaps three withdrawals from the running bank in 6 days was a step too far?
Haha, Rachel is certainly missed on the UA-cam scene, but it was good to see her and Rory today.
Definitely a new “Blow Up PB” there. Very dramatic!
Aye, probably greedy of me to hit the 10K, Mile, and sub-20 within 6 days, even with the rests…
This made me very emotional mate. I didn't realise how much you wanted it today - until seeing this. I'm gutted for you. But - this could be the making of you. A huge moment you'll never forget. You've done a hell of a lot of hard running lately, training for a 10k may have required even more intensity than a marathon block. Keep that pilot light burning over Christmas, and remember what matters most. Sometimes when that HR skyrockets early doors, there's nothing you can do. This is life experience - and we were all there with you. I'm so glad you didn't bin this one. Take it easy mate, you're a great husband/dog dad and a brilliant runner. Chasing numbers is a fool's game and is what makes it all so epic/depressing and everything in between. Your chat in the car was pure poetry.x
Cheers, Andy. I knew you absolutely had it, so I had to chase that dream. Huge moves by you and the perfect end to a frankly legendary 2024 for the Mag. Truly inspiring stuff!
I’m looking forward to following you once again on Jan 5, albeit at a much, much slower pace!! ❤️
A couple things I did in High school cross country to break 20 in the US that might help you -
1. An overall type of racing season, which means that you are doing mostly base building outside of it with very little workouts outside of the season, and more speed workouts during the season.
2. Strides after each easy run. - 75-150m sprints at about 80-90% effort about 4 times after each run.
3. Intervals - 1k, 800m and 1mi (1.6k) repeats definitely help, and some more strides/sprints between reps, and not too much rest between intervals. Hill sprints might help too.
4. Progression long runs - eg 1hr long run and increase pace every 15 minutes or so.
5. Cross country races were often packed and went out fast. It is easier to get passed by people than to pass people in packed races like this. Even on races where I would only run like 19:30-19:40, I would go out in the first mile at around 5:45 (~3:35 per km) and just try to hang on from there- Dont take my word for this though
6. Tapering - On most races we would run about 3-4 miles 2 days before and the day before we would usually run less than 2
7. Rest, Cross training and Core. A decent amount of core weekly, and 1-2 rest days per week, either no running or cross training like biking or swimming on these rest days.
Idk how you are training but this at least helped for me. good luck!
I appreciate the insight, thanks! I’ll be sure to incorporate your suggestions as best I can. I’m envious of those with a track background - particular those in the US - and wish I had started all of this much earlier. Cheers again! ❤️
I think you made a valiant effort. There'll be another chance. And, it's good to see people's realities.
Cheers! You’re right: On to the next one!
I've really enjoyed watching all your vlogs. I can't wait to see your future successes come. You deserve it and it will come. Lots of positives from your exceptional running year. Best wishes.
Thanks, Dean. All the best to you and yours ❤️
You held the pace nearly 80% of the way, so I think the remaining 20% is well within reach - you'll get there very soon. Make sure to give yourself a good level of taper, sometimes dramatically less running for 2 weeks helps me come back much faster (i found this unintentionally recently when I took 2 weeks mostly off and came back to a nearly 1min PB in parkrun).
Cheers! Yeah, I haven’t really tapered for a 5K before, so well worth considering. Cheers again!
Absolute Stirling effort Mack, don’t be down about it - you’re almost there and after a couple of hard efforts in the 10k and the mile too!!
This will be the video that will push you forwards 👏
Cheers, Freddy! ❤️
Thanks for sharing the raw feelings. It's the lows that make the highs so good when they come! And it will.
Thanks! The victory shall be all the more sweet because of it, I’m sure!
Respect the commitment, fully maxing out takes grit! It takes about 2 weeks for the body to adapt to a workout so with Telford, a mile TT and this run you can expect a decent bump in fitness. You'll smash it in the New Year✌️
Cheers! Will take a lil’ break, absorb it, and then have another crack ❤️
You are an absolute star. I'm very proud of you. ❤
❤️
I'm so sorry to see this, I had no clue you had blown up that close to the finish, it definitely didn't help that Andy decided to pick it up so much for the 5th km 😅😅 I'm very happy to be your personal pacer whenever you next try it 😊 just let me know and you definitely have it in you 🎉 it was a good thing to post this!!
All part of the grind, haha! Can’t wait to see Andy’s video. Cheers! ❤️
Respect for pushing yourself so hard, that takes real guts.
I’m putting another group together to try to pace 20 in January at Pitchcroft so feel free to join in, you’ll get there.
Thanks, Merv. That definitely interests me! We go again! 💪
Absolute machine mate keep hitting the ground and you’ll be there in no time great to see the full picture 🎉
Thanks so much. I don’t think I’ve ever pushed myself so hard, so it’s nice to know the potential there. I shall try again soon!
It will come....just keep doing the training. Like Brooms said you've done a lot of hard efforts in a small timeframe. Getting to nearly 4k at sub 20 pace is no mean feat. Don't put so much pressure on yourself. Good Luck on future attempts and have a good Christmas
Cheers, Vicky! Merry Christmas ❤️
What breaks you ,makes you . And as you say , the poison in the head is a big a battle as the physical.
It’s good you have this footage to look back on as part of YOUR journey .
Sub 20 is just around the corner for you .
See you in 2025 for more running shinanigans 😃👍🏻
I appreciate the comment, thanks. It was a tough day at the office, but I’m feeling better about it all and looking forward to the future where, eventually, I’ll look back at this effort as a fond memory.
Well done Mack! Still closer to sub 20 than I’ll ever be 😂 You just need to absorb that 10k training, your Telford 10k and your 1 mile track sprint and you’ll be hitting that 19:?? before you know it 😁
Thanks, Rachel! It was a bit silly to want a 10K, Mile, and sub-20 5K all in one week… I’ll have a little break and get back to it.
It was great to see you and Rory today. Wishing you the best ❤️
Ah that's tough and I thought you were going to do that with perfect pacing until then. Good thing about 5Ks can just have another go sooner rather than later.
Thanks, Tim. Masterful pacing by the folks up front, that’s for sure!
Don’t be too disheartened, it happens to us all. Feeling disappointed because you want to do better but didn’t this time is ok. It will happen!! I think actually, this shows you do have what it takes!
Thanks, Carl! On to the next one!
Its actually refreshing to show just how difficult this is. My pb is 20.33 and I am way off that at the moment. But I really want sub 20 too. So so difficult man
The positive reception here has made me very glad that I didn’t just delete the footage. Probably my most important video for showing that the goal is so tough.
Wishing you the best of luck in your training. Let’s keep on chasing 20! 💪
Just my two penneth but I’d recommend trying to focus on running relaxed and running to a set effort rather than an arbitrary pace. Once you’ve ran a sub 20 you’ll want to go sub 19:30 etc but the effort level should be the same.
That’s good advice, cheers ❤️
Love the blow up and the strop, You're putting far too much pressure on yourself; relax and run smooth....it'll come
Haha, at least it made for some amusing footage! Cheers ❤️
as much as it sucks this will give you the motivation to get it in 2025!
Thanks! ❤️
Unlucky mate. You obviously went to your current physical and mental limits. Just listening to the breathing when you stopped shows you gave all you had.... not a coach but go back to the drawing board and put in them interval.and threshold sessions. Your very close to smashing that sub 20. 4weeks of hard work and you'll get there 💪
Cheers ❤️