MY SLOWEST 10K IN 3 YEARS!! Cardiff Bay 10K 2024

Подписаться 27 тыс.

Просмотров 7 тыс.

50% 1

MY SLOWEST 10K IN 3 YEARS!! Cardiff Bay 10K 2024 - welcome back to another video and today I am sharing with you the race vlog of the cardiff bay 10k, which I took part in on Sunday. It ended up being the slowest 10k I have run in 3 years, which was rather disappointing, but on the flip side I can understand that the heat will of played a big role in that performance. Either way, its the line in the sand that I wanted at the start of this training block and its time to kick on!
How did you get on at the weekend?
* EXTRA CHANNEL - ‪@fodrunnerextra‬
* Coaching - www.fodrunner.com/monthly-coa...
* FOD Runner MERCH - www.fodrunner.com/shop/
* You can support the channel by purchasing shoes via sportsshoes.com using the affiliate link below! Full disclosure, affiliate links earn me a small commission on each sale generated:
sportsshoes.prf.hn/l/Vx8qNpy
* 30% OFF HVMN - partners.ketone.com/FOD30
* Shop Puresport - links.puresport.co/fodrunner
* Use discount code FOD10 on Xmiles to get 10% off your order - xmiles.co.uk/FOD10
* GET 4% off a Noble Pro Treadmill using this link - www.noble-pro.com/ref/Andy+Ra...
* 10% Off Bodylite Gear - www.bodylitegear.com/fodrunner
* You can also DONATE to support the channel - www.paypal.com/cgi-bin/webscr...
Email Me - fodrunner@gmail.com
Join The Strava Group - / strava
Follow Me On Strava - / strava
Follow Me On Instagram - / fodrunner
Follow Me On TikTok - / fodrunner
Follow My Facebook Page - / fodrunner
Follow Me On Facebook - / andrew.raynor.336
Follow Me on Twitter - / fodrunner
#5ktraining #cardiffbay10k #fodrunner
00:00 - Intro
00:19 - Goals For The Race
01:56 - Race Start
06:33 - The Aftermath
07:17 - Post Race Debrief

Спорт

Опубликовано:

20 июл 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 52

@crankgreenwatts 2 месяца назад

So so smooth and in awe of you top runners 🙌All on the day and an amazing final push 👏 I so struggled in Parkrun with the humidity 😥

@gidgiddoni9919 2 месяца назад

I appreciate the miles conversion. Awesome race, you’re a great inspiration.

@Bwebber99 2 месяца назад

I wish i could run 1km at 3:30 pace and 17c is not hot, signed Australian runners, great video

@aidanoc19 2 месяца назад

Thanks for the name check and you're welcome! The barrage always has some sort of a breeze with so much water around you. Well done again, top 30 isn't to be sniffed at and good luck next week.

@WhatMatterstoMatt 2 месяца назад

Way to push on at the end. It can be so easy to shut things down if you realize your not going to hit whatever time goal you have. Adjusted your goal for a final push, don’t get overtaken “come on, you’ve always got a sprint finish!!!” 👍👏💪

@TheFODRunner 2 месяца назад

Thanks buddy! Yeah I had to draw some kind of motivation from somewhere haha!

@davidleonard37 Месяц назад

Well done Andy, I raced at the weekend and the heat deffo had an impact🔥 Your 10k pace is my 5k pace 😂 Looks like a super course.

@richardthompson9790 Месяц назад

I dream of an 11:00 start and 17 degrees. In Vietnam the races start at 04:00 and even then it is 27-28 degrees. Super humid, which means sweating doesn't really work as well as a cooling mechanism. Looked like a great day out there... 11:00 start maybe helped to add some of the crowds... made it more of a spectacle?

@sensisimon 2 месяца назад

I ran yesterday and also found it tough in the heat. I don’t know why they start at 11. Apart from that the event was great and at least the sun brought out the crowds. Keep up the good work Andy!

@justoutlaw6423 2 месяца назад

Great effort. Tough conditions. Congrats.

@andrukthegreat 2 месяца назад

Good race Andy. you are fast man!! you were far from your pr. but rou are still damn fast!

@timshearn8203 2 месяца назад

Great effort in that heat Andy 👍

@tomflit Месяц назад

👀 strong finish fair play, I’ll have to learn to sneak up on you next time 😂

@eddiegaul1903 2 месяца назад

You and me both have had some subpar racing of late Andy. It did look fairly windy out there for you and that heat can certainly get to you. Pretty funny too - I thought you were running with the Welsh Runner in front of you (different gait though) -- the look alike was uncanny. Your time was certainly respectable and you are also coming off of marathon training and the fatigue issues that causes. Keep at it, it'll come. Thanks for keeping me working at running.

@TheFODRunner 2 месяца назад

Thanks buddy, frustrating when it happens right? but we continue to work hard, it'll click into gear soon enough!

@User90126 2 месяца назад

Class vid mate. I did it this year and my word the heat was a killer🥵

@TheFODRunner 2 месяца назад

Thanks buddy, it was for sure... tough out there!

@justanoldfashionedrunner605 2 месяца назад

with London marathon just 4 weeks ago, you did faster than i thought you would. With a body still not quite recovered from a marathon, not adapted to warmer temps yet and a pace, you have not run at that distance for a long time, you ran a good race........i can`t spare you a little crticsm regarding your pre race timing. In so many races you are late in arriving and have no propper warm up. At some point you really need to adjust your expectation of traffic, road construction or whatever and put another 30 to 45 minutes in there just for safety reasons. In all your speed sessions, you have a better warm up than in the races. In addition of the body being not quite race ready, i am sure that the mind is also not quite race ready .....and please don>`t try to redeem anything next weekend, you did good today, and next week is next week. Nothing in the fututre will change your race today, and the race next week should start with a clean new page without the pressure of having to prove a point.....just a few thoughts, enjoy the rest of the day and recover well

@TheFODRunner 2 месяца назад

Yes I can agree with you there Thomas, I really should leave a little earlier so that I can get a good warm up done, that really does need to change!

@TheRahewitt Месяц назад

Looked tough.. lovely accidental drum beat throughout this video! You could always freestyle drum with that breathing 😂 - nah but seriously top effort that ✌🏼✅

@sschwen8050 2 месяца назад

Starting at 11am is criminal! But at least now you have a race to build on n

@markherbert8542 2 месяца назад

Great effort. I incorporated my sunday long run down to the bay and was watching at the Norwegian church around 4k. I am shocked that they didn't put additional aid stations on. Especially for those people that did it in well over 1 hour. Very dangerous. All in all I was out in the sun for 2.5 hours and got a little sunburnt. Was the start delayed too?

@gtromble 2 месяца назад

Looks like you had a great race considering the conditions - you had a strategy and modified it based on in-race conditions, you raced smartly, tucking in with the pack, you didn't blow up, and you had a little gas left for the end. Weather is the biggest element out of your control, and heat will slow anyone down. Well done, Andy.

@TheFODRunner 2 месяца назад

Thanks buddy, appreciate the positivity!

@gtromble 2 месяца назад

@@TheFODRunner Positivity - it's the fuel of success, eh? I ran a 10K on Sunday, the first actual 10K race I've ever run. You'd have loved the conditions - light rain that stopped right before race time, and temps around 10 degrees C. Still, the great weather wasn't enough for me to break 33 minutes. Hah! I finished in a time of 50:19, which I was very happy with at age 67, as after holding back in the first K, I had very even splits and my last K was tied for fastest. I've learned a lot from your videos about training approaches, workouts, and racing, so thanks!

@TheFODRunner 2 месяца назад

@@gtromble that’s so great to hear, brilliant pacing! And yes, jealous of those conditions haha!

@pintspiesandpbs3198 2 месяца назад

I actually thought that was a decent effort Andy! Halfway in 17.12, so your pace hardly dropped at all second half! Plus, you've set a time you know you can beat!!!

@PDARUNS 2 месяца назад

Go on Andy sub 32 mate !! 😂 that probably had u thinking?? Omg im flyin lol same as track... people shout 15.30 pace and im running 15 flat pace 🤣🤣 Solid effort tho. Keep at it..looked warm.

@TheFODRunner 2 месяца назад

Yes!! Was so grateful for the support... but I did have to double check my watch!

@karlbratby4349 2 месяца назад

Good effort, with you being tall and lonngggg legs looks like your going super slow almost effortless but in fact, your going super fast, can I ask what is your average stride length?, mine is around 120cm give or take 5 cm for speed etc at 6ft tall. 11am start time is a bit silly!

@TheFODRunner 2 месяца назад

of course, stride length for this race was 1.74m!

@theoelshout200 2 месяца назад

Yesterday my PB, 44.39..

@craker4658 2 месяца назад

Are there aero advantages to running in a pack or are you just using other runners to pace off?

@TheFODRunner 2 месяца назад

The paces you run solo often feel slightly less intense when you run in a group... it feels much easier when everyone around you is locked in... plus they break the wind resistance so yes, you use less energy

@emanuelsantos5585 2 месяца назад

Race is shorter in miles 🤣🤣🤣 Congrats Andy!!!!

@TheFODRunner 2 месяца назад

Thanks! I tried to convert both metrics so that it would please everyone haha

@moggy992 2 месяца назад

Is it normal to have plateau periods in race. I'm yet to beat my 10k pb from last November. Same with half marathon. Other distances I've had pbs. 10 miles 5 miles. 3.8 miles.

@TheFODRunner 2 месяца назад

Yeah, they happen... then a growth period will pop out of nowhere. Just got to wait patiently for it!

@halmo68 2 месяца назад

Félicitations 🎉

@TheFODRunner 2 месяца назад

Thank you!

@4541047 2 месяца назад

Alphafly v1 or the v3? which ones are better?

@TheFODRunner 2 месяца назад

I think the 3s are faster...dare I say it!

@iant3050 2 месяца назад

Anyone else catch bib number 2 with the false start? 👀

@Manuel-901 2 месяца назад

First Like. I don't run at those pace. Good luck in your next challenge. Have a great monday.

@TheFODRunner 2 месяца назад

Thanks!

@kylestephens9593 2 месяца назад

I have a question: I saw that there were over 8000 runners at this 10K race. 8000x£30 is £240 000. This is the money the race made off of entry fees alone. How come the prize for the 1st place is only £500? This is just lame.

@TheFODRunner 2 месяца назад

I didnt know there were 8000 runners, thats alot!

@matthewcreelman1347 2 месяца назад

Depending on the race, it could be paying for non-volunteer organizers, paying for permits, paying for insurance, paying for advertising, paying for security, paying for equipment like the timing gear and services, paying for snacks at the finish line, paying for shirts and other swag, or more. Costs can add up quickly.

@benrosser893 2 месяца назад

Lookin at the results more like just over 4000 Run

@markherbert8542 2 месяца назад

The highest bib number was 5202. Not all entries were at £30. There was a series discount of 25% if you did all 4 races. Plus Cardiff council charge a lot to close the roads for 4 to 5 hours. Probably in excess of £40k.