Knutsford 10K 2024 [] RACE VLOG [] Course PoV [] How I Physically and Mentally Approach A 10K Race
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- Опубликовано: 6 окт 2024
- My journey towards a Sub 40 10k began last week with a 41:06 at the Zetland 10k. A last minute entry came up for the fast Knutsford 10k, a chance too good to resist. Could I knock any more seconds off and get closer to my fastest 10k time since 2017?
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![FOUR Things I Can Improve To RUN SUB 40 10K [] Coaching Tips To Run Faster [] Cut Down Workout](http://i.ytimg.com/vi/c2qXnr8cjSM/mqdefault.jpg)
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Love the look of that course. Are those lanes as quiet as they look "normally" ? Great run. I always like it if I can say best time for x years (rare of late) if x >= 2 but x is never now 7 ! Does make me think I should be a bit more cautious at the start of 5K and 10Ks or at least give it a try. I can do so in marathons but always seem to get too "excited" in shorter races. Think it is largely a lack of realisation that our targets these days aren't quite what they were and need to adjust accordingly. Your voice over here shows you have made that adjustment. Interesting idea to do 10x1K no rest workout in a race as well.
I don't really know the area as it's over an hour from where we live but I would think they're pretty quiet. Yes it's a cracking course. Dave Norman of Altrincham is involved with Run North West, hence the `for runners' vibe. Personally my body won't let me go faster than optimal pace. It's a `talent' I've had ever since I started racing - an inbuilt radar system of what is doable on the day.
Great insight into how you approach the 10k it’s getting me thinking how to come up with a realistic plan to see if I can run a 10k age 70 close to 45 min next summer my last 10k was 41:10 age 63 and a trail race so keep the videos coming as I’m picking up some really good info and you both present the videos well 👍👍👍
That's brilliant progress. Many thanks for your kind words.
Showing us how it's done, John. Really pleased to see you improving once again. I like the look of these fast, flat courses 👍🙂
Thanks Mark. There is the Wilmslow 10k coming up...
Amazing John. I am trying so hard to break 41 mins. This gives me hope
Keep at it. Hard work will pay off.
Superb effort John love the way you controlled the race
Thank you Scott
Incredible John 👏 2 very good back to back races 👊 sub 40 isn’t far away at all!
Thanks Andy. I think I've found my happy place. Monitoring the Bourton RR site to see when their 10k is open for entries.
I really enjoy these race commentary videos!
Thanks I like watching others like Nick Bester.
Really enjoyed that. Well done on super time. Looks a great course
Thanks. It's definitely a good course. 👍
Fantastic John. Love the voice over explaining your strategy. Well done 🎉
Thank you
Well done John you very Strong runner keep up work up .
You too John. UTM, as you day.
Excellent John 👍🏻👍🏻👍🏻
Thanks Matt. Remember meeting you here last year.
👊🏻👊🏻great running John. Yes my calves exactly the same always thought it was weird 😀 I’m certain you gonna hit the 39 pretty soon 🤞
Thanks Phil
Mega! Looked a great course. Well done. Sub-40 is in you!
Thank you
Great work! I recently broke 42mins for the first time. Now targeting 41mins myself.
Well done and keep going.
Really good voice over video John, I need to learn how to pace controlled like that, normally in a 5k & 10k I just panic from start to finish, inspiring video, thanks & good luck with the sub 40min 10km😀
You can't win a race in the first km but you can lose it.
Great runJohn - looks like a great course for a fast time - a long time since I ran that quick !! 🎉
But you were once. That's what counts.
Hey John, just watched your video from Sunday, tried to hang on to you but not quite on it, still I ended up at 40.49 PB and 2.30 minute improvement there, 3rd in age cat not bad for my 1st season at 61 so still some room for improvement there, managed 2 goals out of 3 this year under 20min 5k(19.22) and half marathon under 1.40 (1.38) not quite there on the 10k but definitely coming, well done on the time, excellent course and certainly fast, good luck on your challenge you’ll be doing 37-38’s this time next year
Brilliant Ian, and you have some real potential there after just one season. England Masters potential.
@@tworunningbrooms
Thanks John, I’ll be joining the Chester Tri club soon get some XC in and track work for next year so hopefully that’ll come down some way
@@tworunningbrooms
Oh BTW good luck to Dawn at the Chester Marathon this weekend, I’d be out on the bike to watch but away in Cumbria
Solid effort John. Gasticulation? Gesticulating? What was that word to describe pulsing muscles post race? Glad it's not just my legs that do it!
@@davidgeran8894 fasciculation
Great running j,,my calfs twitch aswell,
Yes it's a great party piece isn't it?
Great running John, you passed me just after six k.
Think I was too shattered to notice you though . 😂
I eventually finished not far behind you, 40:53, my first ever sub 41 mins.
My calf does that too, looks like something is trying to get out. It freaks people out 😂
Another great video. Well done. 😀
Brilliant well done. A great race. You must be so pleased. I know I was.
Well done John. The speed is definitely coming back. Hope Dawn’s taper is going well. How does it feel not racing the same races atm? Do you enjoy it more when one supports and one runs or when you’re both running the same race?
In terms of content creation it's great doing different races 🙂 It's just the way things have fallen with target 5ks and me stepping away from the marathon. After Chester Marathon, Dawn and I will be running the same three 10k races up to Christmas. In terms of pre-race stress it's better if just one person is the focus - Dawn made sure everything worked for me at Knutsford as I will for her at Chester. But it throws out the other person's Sunday run, unless there is a double event like at Redcar.
Great run, and a race for me to look out for. Looks like those double thresholds helped! I’ve also started my own double thresholds and have now done three weeks. Hopefully they’ll also help my 10 miler coming up, plus a 10k in November.
That's great to hear. You should be on for some excellent times. Which races have you entered?
@@tworunningbrooms Great South Run, Brighton 10k. Will also do the British Masters 10mile champs end of December. Possibly 10k at Telford.
@@josephgonzalez_ perhaps see you at Telford
Fantastic running John on what looks like a lovely course. I'm sure a sub 40 is just around the corner. Do you find the 10K less painful than the 5?
Yes I think I do actually.. Very good question which I had to think about. In fact the most painful race I ever did was an 800m when I wasn't trained for it but it was a club championship so gave it my all. Lactic acid burning the ears.
A brilliant result, at this rate it won't be long until your finish time starts with a 39! I've never experienced that kind of muscle twitch, I hope it didn't last for too long! Is it something you sometimes get during a hard effort or just afterwards once you've stopped?
Thanks. I don't notice it during the run, just afterwards when I put my feet up. Yes hopefully in the next few months for 39 mins.
Great vlog as ever. That happens to my legs too, and not just after a run! I hadn't come across anyone else mentioning it. What did you say it was called? Didn't catch it.
Thanks. Fasciculation. Body low in salts and water I think. Don't know if you saw my Halstead Marathon vlog back in May but I desalted (if that's a word) to the extent I needed medical intervention.
@@tworunningbrooms Thanks. Didn't catch that vlog, hope you made a quick recovery!
@@tworunningbrooms Lack of sleep, consuming caffeine and alcohol and strenuous exercise are also mentioned online. I think that could explain mine!
Well done, John. Do you think you'll break 40 minutes this year?
I'd say an 80% chance yes. :-)
Think know l am Thailand My target is 10k and 5k pb about 44.23 .10k 2107 5k in thailand. Do walk in in the swimming pool . for Strengthening
Good going John
im gonna google how to increase max heart rate, Im 48 and 174 seems to be my max
You can't increase your max but you can drive down your resting HR so your range is wider, making you faster.
You can drive down your resting but not increase your max technically