The 10k Training That Put Me In Hospital! + BONUS free 10k Training Plans!
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- Опубликовано: 5 сен 2024
- In this video I take you back to 2018, to my fastest 10k time to date, and the surprisingly training build up to that 10k race that left me in hospital due to my own poor decisions and refusal to listen to my body's warning signs. I talk through the weekly training routine I followed, the 10k specific workouts, tempo training and interval sessions, "easy" runs - or not so easy runs, long runs and rest days, and all of the unfortunate events along the way. I've also provided you with TWO 10k training plans inspired by this training block that lead to my 10k PB at the infamous Night of the 10,000m PBs in Highgate. There are different mileage and intensity options to choose from so you can pick the one that suits you best.
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I don't generally comment on videos, but I wanted to recognise how honest and open you were in your video. Keep up the great videos and importantly, look after yourself.
Thank you Patrick that's really kind of you :)
This reflects most of my training as a young athlete. We never had much guidance into incorporating easy running into our training plans and instead had a toxic rhetoric of "never leaving anything on the road". One of my coaches gave me Emil Zatopek's biography to read which reinforced the message that training should always be brutal and hard and to keep pushing even when we were sick. I remember we would even run our warm ups and cool downs pretty much all out!
All of this inevitably ended up in me being ill or injured the majority of the time and sapped my enjoyment for the sport. Thankfully, as an adult I now understand the importance of "easy" running actually being easy and regained my love for the sport!!
I've not read Zatopek's book but I can imagine how that is the case from what I've heard of him.
We definitely need more good role models explaining the importance of all of this to the youngsters when they start out, so they know the warm up is not a race!
@@PhilyBowden worth a read if you can get your hands on it. Even if it is just to look at how bonkers his sessions were!
Hopefully there are lots of positive influences like yourself out there spreading the word via RUclips and social media!
To talk so openly and honestly about this is very brave and shows how much of a different place you are now in which is definitely something to celebrate. It really resonated with me as I have been in a similar place but equally now enjoy the slow paced runs, eating as fuel to keep me running and enjoying all that being happy and healthy brings. I am sure you will be the much needed therapy for a fair few ladies/women out there who find themselves in a dark place so thank you and please keep making these videos!
Your videos are incredible - love the raw conversational style and charisma you have, and the insight into an elite athlete is very educational too!
Love the video and the honesty, Phily - not to mention the training plans, thank you! I’m not quite the runner you are (read: not nearly at all, but every stride is progress!), but I DID have to take a week off of weightlifting recently due to my own chest / cough illness, and I can totally relate to that mind-body disconnect where your body is saying “we need rest!” while your brain is yelling “we need to be training!” 😅
Not that I was then, or have been ever since then, an elite athlete, but I can relate so much to what you described in this video, and it really makes me want to buy your 2018-self a nice, relaxing tea or coffee and give her a hug if she'd be OK with that. That's what I now wish someone had done for me at the time when I was in a pretty bad place and struggling so much with my eating disorder, and I was pushing through all the stress and hard work at uni and in my jobs. Really impressive what you were able to achieve despite not being well, and thank you so much for these training plans! I will give the intermediate 10k plan a try, am not quite at the weekly volume in terms of miles you recommend but am running consistently for 5 times a week and for similar times as the plan prescribes. My easy pace is just very slow :D, so I don't accumulate as many miles over the week even though I run for a similar amount of time.
Great comment😍
Oh Linda this hits the feels, I know exactly what you mean - it was definitely a lonely feeling time! Good luck with the 10k plan - and being slower is not always a bad thing, you get to take more in along the way!
Okay, week 6, contract a chest infection, got it 😅 but oof, I'm so sorry you were suffering and glad you're doing better now. I know it takes hard work to unlearn those habits. I really appreciate your approach to rest and recovery-it comes through in all the videos.
OMG! Scary stuff! I'm glad you came through it and "got smart". When I was young (16 to 20), I was the same way...always pushing it, and still running when I was sick. When we're young we think we're invincible...and we're not.
Thanks Steve, the years and mistakes have made me somewhat wiser!
I've heard those types of consistent steady runs being described as "grey area" training, and I had a bad habit of doing that before too. It gets you fit very quickly, but eventually, something's gotta give because your HR average is way too high all the time and you're just bound to get injured unless you're hella durable. Instead of running like 6:40-7:00 on "ez" days, I'll go as slow as 8:20+ post-workout/longrun if it means letting my body recovery properly.
Glad to hear you're alright through everything though, my dude.
Yeah that's a really good way of explaining it, just kind of pointless effort that gets you nowhere in the long term, sure short term fitness is quicker but always shorter lived.
I now love my easy runs and as you say, know the value in recovery!
As someone who likes numbers and seeing how elite athletes train, this was a fascinating insight! I love how you actually wrote down all the sessions and times, which seems much more personal than just uploading to Strava, and is perhaps something I'll start doing for 2023. Is that something you still do?
It's very interesting to see how the fast times came from the unsustainable training period - it's easy to see how you can fall into that routine when you're 'rewarded' with fast times, at least in the short term. I know I used to get concerned if a flat run averaged more than 8 mins a mile, whereas now I've realised that if I'm recovering or am genuinely going for easy pace, that's actually what I need to be targeting - unsurprisingly this year having made that mental improvement (among others) I've knocked 43 seconds off my 5k time. It would be great to hear you talk more about the mental side of running and how parts of it can be unhealthy - it's a topic which is still often covered up but is so important!
Out of interest, given the mistakes that you acknowledge making during that training period, why do you think that race still stands as your 10k PB 4 years later? I know you set PB's at lots of other distances this year, and so am surprised you didn't for 10k. Then again, 10k is the one distance (5k+) that I've never raced so what do I know 😂 Perhaps I'll have to find one to train for and use your plan, that looks great, especially with the detail you've put into it. Love the grind!
Wow its very very great comment😍😍
Thanks Andrew, I'm glad you found it interesting! I stopped keeping a written training journal consistently over lockdown but its something I really want to get back to because I have 6 years of them previously with every day annotated and its so nice to look back on!
You're so right about it reinforcing the behaviours when you run faster times too, something I grappled with for a long time.
And on the 10K PB, I think it was timing this year, I was 11 secs off my best at Highgate but this was just a couple of months back into training after the marathon. I think had I raced a 10k later in the season in July perhaps, it may have happened. Fuel for the fire for next year, the only PB that escaped me this summer!
Thank you for sharing! I’ve found that when I started running, I thought that I needed to run through sickness and/or injury. Wake up calls are so hard, but so good!
As a casual runner(not elite) I took allot from this vlog thanks for sharing,may I say you have a good aura ☺️ keep up the good work 👍🏻
thank you very much
Thank you, I hope you'll consider testing out one of the training plans!
I’m a Phily Bowden fan now 🙌🏻🙌🏻🫶🏻
What a crazy story! It's a good reminder that sometimes even when we do everything wrong, we still get the results we wanted, which is scary because it delays when you learn your lesson and adopt better training practices. I'm a big believer in learning through your mistakes. Sometimes you just know something is wrong theoretically, but you have to wait until you actually get burned to learn the lesson! I'm sure your hospital visit was a bit of a wake up moment, or how long after this did it take you to realize that this was not the right way to train?
thank you
Yeah that's almost the scariest part because it can (and did) reinforce those behaviours for a long time. It was after lots of back to back injuries that I slowly realised it was staring me in the face I think, and that accounts for two years of sub-par performances from 2019-2020 before getting back on-top of things in 2021 and beyond.
It must have been scary for the people around you at the time. Relieved you're in a much better place in 2022 👍🏻
Holy shit dude. I kinda feel bad that I think I commented on a previous video that I like the run just after getting over a cold because I feel like it helps push it out, but you DEFINITELY have to be on the mend and over the cold before you can do that, which I guess you learned the hard way. That's pretty crazy that you stuck with it, I'm glad you came out of it okay!
Ah don't feel bad at all! and thank you, I'm glad too!
Love the content & honesty 👌🏽 good to know that you were monitoring the wind back in 2018 too 🤣🤣👍🏼
Hi Phily! When I first started watching your videos you felt oddly familiar to me. After watching this video, I know why! I was at WT on the women's cross country team when you came to visit your then boyfriend in Texas. You were there when I ran my first 10K on the track. I love your approach and mentality towards running and training! You are very inspiring!
Wow that's crazy...glad your in a better place now.🙌. Loving your vlogs!
Thank you very much
Thanks Neil
That's a great lesson for us all - sadly most of us don't really learn from other's mistakes very well.
I'm 1 year old, running age, and I've been looking at what to do for my next 10k plan. I've done the Garmin ones before and just completed a Half plan and raced my first half last Sunday. I'll give the intermediate plan a go starting after the Knutsford 10k on the 16th - seeing if I can beat my 50:41 PB.
Thanks for putting these plans out there :)
its good idea bro, I like it
It's difficult for sure, sometimes the hardest lessons are learned from getting into those worst of places. Good luck with the 10k, let me know how you go!
Great insight phily and also Strava and other apps all good but people who use diary to log their routine training are the people I worship.
From now on I will start using diary to log my runs, It gives cult runner vibes. Total nerd stuff.
I love the old school training diaries, feels so special that I have a stack of them to physically flick through and look back on it all! Always nice starting a fresh one come January too
So good to see you're in such a better place now, and that you're bring all of us with you for the ride.
I agree with you
Thank you, looking back I'm so grateful to be where I am now, hopefully this can help some younger athletes in similar positions as well
Thanks for the video and training analysis, Phily. Loving your open and honest look.
youre very welcome
Love the honesty Phily! I'll never achieve anything like it but will still take the message on board
Can you do a video like this for you marathon journey? Would love to know how you prepared and trained for that xx
Damn Phily that does sound scary, so please you now seem to have a more balanced approach to things, and thank you for the feee training plans - I will need to get fit first I think!
I hope you feel good after wathcing this video
You're welcome Steve - let me know how the plan goes!
Honestly that’s pretty boss of you to keep running no excuses
Hey Philly, saw you're on the start list for Cardiff XC next month. I'm competing for my club in the Gwent league racing. Hope to see you there
Yeah I'll be racing there!
Oh Phily what a lot of training you were doing when being so ill glad to see you wouldn't do that now . Keep up the good work and stay safe 🙂👍
So nice, thanx , I just did a 10K plan from ben parkes and improved my time by almost 5 min since the last 10k, Looks really nice this plan and I will surely try it. Probably I will just do a bit more in the longer runs.
Ah brilliant! Yes if you're confident in your ability to handle the volume, longer long runs, warm up and cool downs are a great option to slightly increase the mileage
Video that really inspires me in exercising, thank you very much bro. Keep existing upload the video🥰😍
thank you
@@PhilyBowden youre very welcome
Thanks for the training plans. As always great channel and content. 👍
Brutally honest as always 🙏
Thanks for sharing Phily. I see so many who persist when ill, which as you know is not a good idea. Why did you persist?
Hi, for those of us who have no idea about the ins and outs of elite performance/training, who is monitoring your load and fitness? Is it incumbent on you as an individual athlete to make the right calls? Or is there a structure that should have caught that you were over training / under resting?
I go off my polar watch and use the polar flow app after a time period it learns most things about you and guides you about workouts and whether you are over doing it for me it’s pretty bang on
I had a coach during that time but would only see them when I did some of the sessions, the rest I was set to do on my own watch and don’t report back on the pace.. so I didn’t really run much of my runs easy and probably thought nothing of it
OK..............Totally off topic, but I dare anyone to deny it was PB playing the role of Laura in the movie LOGAN! 🤔🤣🤣🤣🤣🤣
If only we could all speak to our younger selves! What a story though!
I'd give her a right talking to! Haha, all part of the learning we have to do though right
Thanks Phily. I'm running my first marathon next weekend 😱 I decided a while ago I definitely want to focus more on the shorter faster distances after the marathon. I have downloaded your 10k training plans and can't wait to start 😁🏃♀️
What a lovely video, you're a good egg.
No because why do I know so many people who do this, I wish I could just tell them that it's not an easy run if your avg heartrate is in the 170s
ngl i ran through a chest infection in December in 40-50mph winds daily for a fortnihgt. But most of it was z2 rather than intervals, and i did skip the intervals. my cough was v chesty tho. not the best idea haha :/
My pb in the 10k was 32:36, converted from altitude. Hoping to break that PB next Saturday. Also I'm a guy so you're faster than this dude right here lol.
Not bad, my best 10k is 26.43. Was going to get a call up from the Andorran Olympic team but injury prevented that happening.
Haha, well good luck smashing that PB!
Not far off the world record..
Thanks for sharing, don’t beat yourself up we are all learning all of the time 🙃🙂
Reading the title I thought you'd just rushed to hospital after improving your PB! Then I thought you looked remarkably good, considering you'd just been "Blue Lighted"... Ok, I'm just a bit slow, I worked it out eventually.
I haven't been running long enough to speak about running though illness, but I'm guessing it's similar to running with injuries - it'll be ok, until it's not.
I had to laugh when you said your normal heart rate is 39. I have an alarm on my watch set to warn me if my minimum falls below 45! but that's just not going to happen unless my heart starts to give up. Then I'd get "Blue Lighted" myself.
Exactly, we always kid ourselves it "might" just be ok to run through it, but it very rarely is... Haha yes the low HR was one of the difficulties in explaining to the hospital why 100-110 was quite severe for me in that context, when my Dad turned up he explained how low my HR normally is
You have to remember that you were 22 at the time. You are essentially still a kid at that age and therefore don't necessarily make the best decisions.
I love when British people say "to hospital". Fuck definite articles.
What model running shoes you run
For my easy days? The NB 1080s
What happens when you get to 100k subscribers, do we get a 100k training plan. 😂
Great idea Martin 😉 or maybe I’ll run 100k! We’ll have to get there first 😂
19:57 Listen to how unhealthy you have to be to have the best night of your athletic career.
H😊
You were running way too hard way too often. AN EXCELLENT REMEDY TO OVERTRAINING LEADING TO BURNOUT AND INJURIES.
𝑱𝑨𝑷𝑨𝑵 🇯🇵