Well done! I never did better than a sub 20 minute 5k in my early 20s. Now at 63 I was thrilled to run a 27 minute 5k in March. And that knocked 5 minutes off my previous best this year. A 16 minute 5k now sounds like I'd risk burning up on re-entry. 😆
Thank you! That’s awesome to beat your previous best well done! I tell you what, I thought I was burning up on reentry on the home straight, I was melting!
I think Russa is spot on, its easy to overlook all the other factors from weeks leading up but to do that time within this training block is impressive. You're in great shape mate and I'm sure it'll all come back in time for the big race.
Hey Andy! In my opinion that is an amazing return to racing! Heat kills my speed too, but I'd be quite happy with a 16:45! I'm hoping to go sub17 this year myself! Keep pushing my friend!
congratulations for a very fast race..........the crux is, the faster and stronger you are as a runner, the more critical you judge yourself.....from my point of view many miles away and many classes slower looking at your heels from way back in the field.......... you did great
Awesome time and congrats on your pb Andy 👏👏💪🏼💪🏼 “Heat is the poor man’s altitude training” 😂.....Great expression - I will definitely be using tomorrow during my 50k!! 😃👍
Awesome time with the 5K. It seemed that it was a competitive race. Thank you for sharing your race with us. I had a 5k race about a week ago and I almost broke 20 minutes. I did 20:14. We had a young kid that did a 5k in 5:04 average per mile. Luckily the weather was cooler.
Thank you! Oh wow that’s great, it’s so good that races are coming back isn’t it 👌 really impressive time well done, you’ll break sub 20 on the next one!
You are absolutely incredible Andy! Starting your new training on this positive note in averse conditions is quite remarkable! Congratulations to you and your hard work!! 🏆🏆🏆
Well done Andy! This story is reminiscent of my marathon PB from 3 years ago. I managed to come in under 4 hours for the first time, in 3:56:55 but it was so hot that out of 73 marathoners over half either dropped out or finished over 5 hours. On a relatively flat paved course… so yeah it was a positive because I had a PB and my time on the day was actually good for 14th place, and I was passing people left and right after the 15 mile mark, but I know that on the day I could have run about 3:45 if the weather wasn’t such a factor.
Thanks mate! Oh wow you did amazing to finish so well in hot conditions, I would of been one of those runners you’d pass for sure! So hard to judge sometimes but sounds like you nailed it 👌
@@TheFODRunner thanks Andy. Yeah it was difficult but knowing it was a July marathon I did most of my training after work in the heat of the day, which definitely helped. I also unofficially paired up with another runner and we sort of guided each other along with our presence. We didn’t speak the whole last 25k we ran together, as we both had our earbuds in doing our own thing, but we stayed within about 20 feet of each other until the last flat km to the finish which is across a long causeway. I ended up getting him by about 30 seconds or so, but I know we both would have dropped if alone. We chatted afterwards for a few mins which was nice.
Congrats on the PB mate, even if it wasn't as quick as you can run I'm sure the weather warming up would have had an impact, l know a change in temperature always impacts my running and it's certainly warmed up over the last week. Looked like a lot of fast runners in that race.
I too am really struggling with running in the heat right now after a long winter and cool Spring so don't be too disappointed. As many of your followers are saying, a PB is still a PB so many congrats my friend!! 🏅👍
The bigger factor is the humidity. Yes it was relatively hot (26 deg on Wednesday) and most of us in the UK haven’t acclimatised yet, but the humidity really is stifling: it’s impossible for sweat to evaporate into saturated air and that’s what’s needed to keep your core temperature down. It’s still a very good effort though and the training effect will be valuable.
Don't be disheartened mate! You still smashed it! I hope that one day I can break that 20 minute 🤞🏻 sometimes things don't go our way. You have been doing a lot of long distance training. Keep up the good work Andy! 😎🤘🏻
Thanks! No, mainly morning, but some summer series shorter races tend to run in the summer, usually with BBQ and beer after but due to Covid none of the extra bits at the moment 😒
I've ran both their 5k courses and still prefer the old one even though that huge hill is at the beginning. Well done on the official PB and here's to a summer of training.
Thank you! I never ran the old one so can’t compare, the middle gravel section throws me off a bit but other than that it’s a decent course! Yes 🍻 to some good weather training this summer!
Well done Andy on the PB in hot conditions. Very jealous to see you back racing. In Ireland we're still behind the curve and waiting for a decision on June 25th regarding the Dublin Marathon going ahead 🤞
I wouldn't sweat much about the time (it was a very good time nonetheless ), since you've been on Marathon and now Half Marathon training blocks. For a 5k the workouts would be much different. I was genuinely happy to see a pack like that starting a race, i miss it very much. Hopefully here in Portugal races will be on soon enough. :)
Almost good to be disappointed to not go faster! Loads of people are struggling with official racing times since the return for lockdown. Two questions: 1) were you tempted to go out in The Artists? 2) did you take that stick for your warm up leg swings with you?!
Yeah it keeps me on my toes as I try and keep competitive with myself! No I don’t feel the artist is snappy enough, that’s why I went for the pros as they feel like the ideal short racer and no, I left the stick alone 😂
@@TheFODRunner just to note, I flagged up your review to the Atreyu lads, following on from a question about using them in the wet. We will get you some free trainers, Andy, we will!
Well done! Always good to do an official PB. Whatever the conditions sometimes need a few races to get into the swing of it again. Interesting that many of the leading runners did PBs but more mixed the further down you go. The runbritain course difficulty rating (SSS score) was 0.5 which is "pretty quick" and perhaps reflects the mix of PBs and near misses.
Just enjoy it Andy. Great to race again. Andy, I need some advice if you don't mind. I've entered a 10km series and race 1 was last week and I was 2nd in my age group 50 to 59. Race 2 is in 2 weeks time after this weekend. Hilly and muddy (winter in NZ) but it's the week before my marathon and I'm trying to do a 3:30 so it's my A race you could say. I would like to do well for the 10k but not to sacrifice my marathon. Would you race the 10k or not when 1 week out from marathon?
Thanks Alan, I enjoyed racing again and that’s what I’m trying to focus on for sure 👌 hmmm I guess there’s a couple of things there... 1) I’d normally do 10/12 miles the weekend before my marathon so a) if you do it, tag on some extra miles and 2) dial the intensity back, don’t overcook it, that’ll be a race that would be good to go out and enjoy rather than race hard
@@TheFODRunner thanks for the tips. Yeah last week I did 24km on Sat and raced the Sunday 10k so happy I came 2nd in Age. Overall I was 26th. Never beat the young guys but noone older than me beat me. I think I might do the same thing then and do my long run on Sat and easy does it race Sunday. Always good practice prepping for the race and early start.
Well done !!! 16 minute's are bloody fast ! I think I would have run in the Novablast's :-) I've a marathon comming up on 17' and I'm really exited, because it's been so long since last non-virtual race. Honestly I hope the weather will be cool, not above 15 C... When did you start this serious training and what was your 5K time back then ?
Thanks! Wow that’s brilliant, hopefully it’s nice and cool for you, it was so nice to race a proper race again, I hope you feel the same when it comes to race day as well! So I’ve been coached since December last year and before that it was 16:58 but I have done time trials through lockdown at 16:34 so that’s why I was a bit disappointed... however that was super early on a cool morning, not a hot evening!
Hey Andy. What's the Tinman warm up entail? Sorry if I've missed it in a past video. Congrats on the pb, heat can do different things to different folks, I'm sure you'll smash it out of the park on the next one 😁
Awesome run Andy, very good time, just wondering what the slowest time was in that 5k race even the last runners in the pack looked like they were flying 🚀 keep up the good work you are doing amazing 😉 🍀✅🌲🌳👊🏼✌️
Thanks! Yes they did 2 waves, sub 21 minutes was our wave then 21 mins plus was the other wave, I think there were people in the 40/45 minute bracket 👌
A PB is still a step forward, I know exactly what you are saying that the shape your in you know you can run quicker. But it will happen, perhaps on a cooler day. I did a long run last Saturday in the heat, legs really suffered but it’s a normal distance and pace. Next time out you’ll smash it 🏃🏻♂️👍
So sticky Wednesday night Andy, didn't race just did a couple of laps of racecourse and then over to start line to say a few hellos and I was dripping 🥵
A PB is a PB, but sometimes it's good to be disappointed so long as you harness that feeling and use it to spur you on rather than dwell on it. You're faster than 16.44 for sure.
I'm all about the heat. I run my long runs in the summer at 30c-38c (humidity) adjusted, so in the fall the heart rate top end lets me hold paces I have no business holding. How were the Endo Pro's? Did you even notice them?
Yeah that’s a great idea, I try to do that in the summer too, not that summer lasts long in the uk 😂 but where I can I’ll go out in the hottest times. For me the pros are light and snappy and ideal for 5K and 10ks for me 👌
Cheers Andy. I'm going to test them out in a 5k tomorrow. I feel vaporflys are to soft for short stuff. Though the rebel V2 is also goin in the car incase. I've had shoe lace issues though, right double knot can come undone, a team mate had the same thing though I haven't heard that online.
Still a great run, well done Andy! Quick question re. heart rate...Do you think it’s good to know if your HR is slightly higher before/during the race? Is there a danger it can psychologically put you off, Or is best to react to what it says i.e. stick to a certain HR rather than a perceived effort?
Thanks! Yeah that’s a good question... I don’t really worry about heart rate and I don’t let it play with my mind much, I knew it was high before the race bit my goal was to not look during and check it after which I did and it was good to see I got it up into the 180s as it hasn’t been there for a while! My HR is always higher on race day yes due to excitement or adrenaline! I’m using HR during this training but it’s not something I used before and I tend not to check it much during training either, I just let Chris read the data 👌😂
Great work Andy! You continue to impress.
Also, I don’t think I’ve ever seen a 5k where so many people left the starting gate at that kind of pace.
Thanks Mike! Yes the winner was 14:40, it was a very very quick race!
This is a perfect crossover moment, for me. We just need Eddbud to pile in and it's like a running shoe Avengers!
It’s a 5k PB. 3 weeks into HM training and on the back of a Marathon training block. In not ideal conditions. I think it’s pretty amazing
Thank you so much, I need that perspective sometimes!
Well done! I never did better than a sub 20 minute 5k in my early 20s. Now at 63 I was thrilled to run a 27 minute 5k in March. And that knocked 5 minutes off my previous best this year. A 16 minute 5k now sounds like I'd risk burning up on re-entry. 😆
Thank you! That’s awesome to beat your previous best well done! I tell you what, I thought I was burning up on reentry on the home straight, I was melting!
I think Russa is spot on, its easy to overlook all the other factors from weeks leading up but to do that time within this training block is impressive. You're in great shape mate and I'm sure it'll all come back in time for the big race.
Thank you, yes I need to take a step back sometimes and look at the bigger picture 👌
Hey Andy! In my opinion that is an amazing return to racing! Heat kills my speed too, but I'd be quite happy with a 16:45! I'm hoping to go sub17 this year myself! Keep pushing my friend!
Thanks so much, I really hope it’s just the heat, hopefully some bigger performances later in the year 👌
congratulations for a very fast race..........the crux is, the faster and stronger you are as a runner, the more critical you judge yourself.....from my point of view many miles away and many classes slower looking at your heels from way back in the field.......... you did great
Thank you thomas, your insights are always appreciated so much! I am sometimes a bit too critical of myself 😬
Logan did a good job 💪
He did indeed!
You did well - be happy with the result. A time trial is not a race. Different beasts
Thank you, yes I’ll take this one and move on 👌
Lee is a machine!
He is unreal
Well done Andy. All your consistency is paying off. Only way is ⬆️.🤗
Thanks so much claire!
Awesome time and congrats on your pb Andy 👏👏💪🏼💪🏼 “Heat is the poor man’s altitude training” 😂.....Great expression - I will definitely be using tomorrow during my 50k!! 😃👍
Thanks very much! Best of luck with your 50k!
Thanks Andy 🙏👍
Nice one Lee 👊
He smashed it!!
A pb is a pb awesome work Andy. Look forward to catching up at the gloucester 10km in 4 weeks 😀
Thanks! Yes can’t wait, should be a fun race that one!
Awesome time with the 5K. It seemed that it was a competitive race. Thank you for sharing your race with us. I had a 5k race about a week ago and I almost broke 20 minutes. I did 20:14. We had a young kid that did a 5k in 5:04 average per mile. Luckily the weather was cooler.
Thank you! Oh wow that’s great, it’s so good that races are coming back isn’t it 👌 really impressive time well done, you’ll break sub 20 on the next one!
@@TheFODRunner Thank you!! Yes, I’m very excited that races are coming back.
You are absolutely incredible Andy! Starting your new training on this positive note in averse conditions is quite remarkable! Congratulations to you and your hard work!! 🏆🏆🏆
Thanks so much mate! Got to keep positive and keep that ball rolling 👌
Awesome andy well done, i even got in on the blog marshaling 😜👊
Thanks mate! Haha brilliant, well then I appreciate your help even more as the Marshalls are what makes these events happen!
Another step more into the training, and racing is always a nice way to get those vibes. Nice one Andy
Thank you 👌
Well done Andy! This story is reminiscent of my marathon PB from 3 years ago. I managed to come in under 4 hours for the first time, in 3:56:55 but it was so hot that out of 73 marathoners over half either dropped out or finished over 5 hours. On a relatively flat paved course… so yeah it was a positive because I had a PB and my time on the day was actually good for 14th place, and I was passing people left and right after the 15 mile mark, but I know that on the day I could have run about 3:45 if the weather wasn’t such a factor.
Thanks mate! Oh wow you did amazing to finish so well in hot conditions, I would of been one of those runners you’d pass for sure! So hard to judge sometimes but sounds like you nailed it 👌
@@TheFODRunner thanks Andy. Yeah it was difficult but knowing it was a July marathon I did most of my training after work in the heat of the day, which definitely helped. I also unofficially paired up with another runner and we sort of guided each other along with our presence. We didn’t speak the whole last 25k we ran together, as we both had our earbuds in doing our own thing, but we stayed within about 20 feet of each other until the last flat km to the finish which is across a long causeway. I ended up getting him by about 30 seconds or so, but I know we both would have dropped if alone. We chatted afterwards for a few mins which was nice.
Congrats on the PB mate, even if it wasn't as quick as you can run I'm sure the weather warming up would have had an impact, l know a change in temperature always impacts my running and it's certainly warmed up over the last week. Looked like a lot of fast runners in that race.
Thanks mate! Yes it was a stacked race, a few went sub 15, insane pace!!
Really enjoying training vids and now races too. Great cheers, good work on PB
Thanks mate! I saw the photos and saw you in them, I would of said hi if I’d of realised on the night!
I too am really struggling with running in the heat right now after a long winter and cool Spring so don't be too disappointed. As many of your followers are saying, a PB is still a PB so many congrats my friend!! 🏅👍
Thank you, glad I’m not the only one suffering! It takes a while to acclimatise too doesn’t it....
congratulations especially considering the weather
Thank you!
The bigger factor is the humidity. Yes it was relatively hot (26 deg on Wednesday) and most of us in the UK haven’t acclimatised yet, but the humidity really is stifling: it’s impossible for sweat to evaporate into saturated air and that’s what’s needed to keep your core temperature down.
It’s still a very good effort though and the training effect will be valuable.
Yeah that’s very true, it was a killer on this mornings run too, I really struggled!! Hopefully we will acclimatise soon! Thanks so much 👌
The heat sometimes makes it hard to do an even push, but an awesome PB Andy!
Thanks so much Gill!
Don't be disheartened mate! You still smashed it! I hope that one day I can break that 20 minute 🤞🏻 sometimes things don't go our way. You have been doing a lot of long distance training. Keep up the good work Andy! 😎🤘🏻
Thanks mate, yes sometimes things don’t quite go to plan but we take those days and move on I guess!
Great run Andy all the same.. do all uk runs all set off in the
evening??
Early morning would be cooler :)
That's what we do in Oz
Thanks! No, mainly morning, but some summer series shorter races tend to run in the summer, usually with BBQ and beer after but due to Covid none of the extra bits at the moment 😒
Looks like that was a very competitive field.
Very fast, the winner was 14:40
I've ran both their 5k courses and still prefer the old one even though that huge hill is at the beginning. Well done on the official PB and here's to a summer of training.
Thank you! I never ran the old one so can’t compare, the middle gravel section throws me off a bit but other than that it’s a decent course! Yes 🍻 to some good weather training this summer!
Well done Andy on the PB in hot conditions. Very jealous to see you back racing. In Ireland we're still behind the curve and waiting for a decision on June 25th regarding the Dublin Marathon going ahead 🤞
Thanks Dave! Yes I’ve heard Ireland is a bit behind in the running races.... hopefully it won’t be long though for you 🤞🤞
Keep going brother ! Good stuff
Thank you 🙏
Well done Andy, 16.44 is amazing.. i get what you mean about the frustration tho.. i like that mindset, keeps you pushing and improving mate. 👊🏻👊🏻👍🏻
Thanks mate, yes I don’t like to rest on my laurels, got to keep pushing
I wouldn't sweat much about the time (it was a very good time nonetheless ), since you've been on Marathon and now Half Marathon training blocks. For a 5k the workouts would be much different. I was genuinely happy to see a pack like that starting a race, i miss it very much. Hopefully here in Portugal races will be on soon enough. :)
Thank you! Yes the main thing is races are back and that’s something I’ve really missed! I hope you have races back soon too!
Great job out there.
Thank you 👌
Hi Andy
Welldone, super great effort 🤜🤛💪😀👍
Thank you so much!
Almost good to be disappointed to not go faster! Loads of people are struggling with official racing times since the return for lockdown. Two questions: 1) were you tempted to go out in The Artists? 2) did you take that stick for your warm up leg swings with you?!
Yeah it keeps me on my toes as I try and keep competitive with myself! No I don’t feel the artist is snappy enough, that’s why I went for the pros as they feel like the ideal short racer and no, I left the stick alone 😂
@@TheFODRunner just to note, I flagged up your review to the Atreyu lads, following on from a question about using them in the wet. We will get you some free trainers, Andy, we will!
Haha that’s amazing mate thank you so much! Really appreciate that 🙌
Well done! Always good to do an official PB. Whatever the conditions sometimes need a few races to get into the swing of it again. Interesting that many of the leading runners did PBs but more mixed the further down you go. The runbritain course difficulty rating (SSS score) was 0.5 which is "pretty quick" and perhaps reflects the mix of PBs and near misses.
Yeah the top runners did really well; below that there were lots more casualties like myself 😂
@@TheFODRunner Embrace the days when "bad" runs still yield PBs :) Even my good days these days are minutes slower.
Just enjoy it Andy. Great to race again. Andy, I need some advice if you don't mind. I've entered a 10km series and race 1 was last week and I was 2nd in my age group 50 to 59. Race 2 is in 2 weeks time after this weekend. Hilly and muddy (winter in NZ) but it's the week before my marathon and I'm trying to do a 3:30 so it's my A race you could say. I would like to do well for the 10k but not to sacrifice my marathon. Would you race the 10k or not when 1 week out from marathon?
Thanks Alan, I enjoyed racing again and that’s what I’m trying to focus on for sure 👌 hmmm I guess there’s a couple of things there... 1) I’d normally do 10/12 miles the weekend before my marathon so a) if you do it, tag on some extra miles and 2) dial the intensity back, don’t overcook it, that’ll be a race that would be good to go out and enjoy rather than race hard
@@TheFODRunner thanks for the tips. Yeah last week I did 24km on Sat and raced the Sunday 10k so happy I came 2nd in Age. Overall I was 26th. Never beat the young guys but noone older than me beat me. I think I might do the same thing then and do my long run on Sat and easy does it race Sunday. Always good practice prepping for the race and early start.
Congrats on your summertime PB 👍
I count spring/autumn, summer heat and icy winter for three separate PB categories ☺️
Haha that’s a great idea, I might just do that too!
Well done !!!
16 minute's are bloody fast !
I think I would have run in the Novablast's :-)
I've a marathon comming up on 17' and I'm really exited, because it's been so long since last non-virtual race.
Honestly I hope the weather will be cool, not above 15 C...
When did you start this serious training and what was your 5K time back then ?
Thanks! Wow that’s brilliant, hopefully it’s nice and cool for you, it was so nice to race a proper race again, I hope you feel the same when it comes to race day as well! So I’ve been coached since December last year and before that it was 16:58 but I have done time trials through lockdown at 16:34 so that’s why I was a bit disappointed... however that was super early on a cool morning, not a hot evening!
Hey Andy. What's the Tinman warm up entail? Sorry if I've missed it in a past video.
Congrats on the pb, heat can do different things to different folks, I'm sure you'll smash it out of the park on the next one 😁
Thanks! We did 12 mins easy 3 mins tempo then 4 x 50m strides.... well actually I didn’t have time for the strides but that’s the normal drill!
Awesome run Andy, very good time, just wondering what the slowest time was in that 5k race even the last runners in the pack looked like they were flying 🚀 keep up the good work you are doing amazing 😉 🍀✅🌲🌳👊🏼✌️
Thanks! Yes they did 2 waves, sub 21 minutes was our wave then 21 mins plus was the other wave, I think there were people in the 40/45 minute bracket 👌
@@TheFODRunner oh yep that makes sense, thought it looked very fast the first bunch, choice one ☝️😀
A PB is still a step forward, I know exactly what you are saying that the shape your in you know you can run quicker. But it will happen, perhaps on a cooler day. I did a long run last Saturday in the heat, legs really suffered but it’s a normal distance and pace. Next time out you’ll smash it 🏃🏻♂️👍
Thanks mate, yes very true, I really do suffer in the heat so I’ll take this one and move on
Well done. Great job.
Thank you 👌
The Liberate Nitro could have been a good pick for a 5k in wet conditions. 😜
I contemplated using them! But then I realised the pros hadn’t had an official race debut yet and have over 100 miles already!!
Have you ever tried sauna training? I feel like it helps. Great run!
I haven’t no but I know a couple of people who have used it in the lead up to a big race and it’s really helped them
So sticky Wednesday night Andy, didn't race just did a couple of laps of racecourse and then over to start line to say a few hellos and I was dripping 🥵
Yeah it was so humid wasn’t it, couldn’t believe how bad it was!!
A PB is a PB, but sometimes it's good to be disappointed so long as you harness that feeling and use it to spur you on rather than dwell on it. You're faster than 16.44 for sure.
Yeah definitely mate, totally agree! Can’t wait for the next race now!
Andy....can I ask what the black elastic band is that you put on your right elbow area?
It’s the polar OH1 heart rate monitor 👌
Ahh man I was in the second wave and didn't see you!! I would of love to have a socially distance selfie with a running legend like yourself ☺️
Oh bugger, I met a few people and it was so nice to talk to other runners again, it’s been so long!!
Sheeeeeeeeeeesh that’s fast
Thanks!
I'm all about the heat. I run my long runs in the summer at 30c-38c (humidity) adjusted, so in the fall the heart rate top end lets me hold paces I have no business holding. How were the Endo Pro's? Did you even notice them?
Yeah that’s a great idea, I try to do that in the summer too, not that summer lasts long in the uk 😂 but where I can I’ll go out in the hottest times. For me the pros are light and snappy and ideal for 5K and 10ks for me 👌
Congrats, next time will be better for sure but at the end of the day, a PB is a PB.
Thanks mate, so true 👌
:me watching Andy's video: Hey, it's Lee! Look, everyone, Lee is here!
😂😂😂
Did I miss it? How were the pros for a 5k?
They were great, I really enjoy them as they feel so light and snappy on foot so for a 5K and 10k they feel ideal 👌
Cheers Andy. I'm going to test them out in a 5k tomorrow. I feel vaporflys are to soft for short stuff. Though the rebel V2 is also goin in the car incase. I've had shoe lace issues though, right double knot can come undone, a team mate had the same thing though I haven't heard that online.
Still a great run, well done Andy! Quick question re. heart rate...Do you think it’s good to know if your HR is slightly higher before/during the race? Is there a danger it can psychologically put you off, Or is best to react to what it says i.e. stick to a certain HR rather than a perceived effort?
Also wondering if HR is naturally higher on race day due to the excitement/adrenaline etc.?
Thanks! Yeah that’s a good question... I don’t really worry about heart rate and I don’t let it play with my mind much, I knew it was high before the race bit my goal was to not look during and check it after which I did and it was good to see I got it up into the 180s as it hasn’t been there for a while! My HR is always higher on race day yes due to excitement or adrenaline! I’m using HR during this training but it’s not something I used before and I tend not to check it much during training either, I just let Chris read the data 👌😂
Hi Andy, just curious. What's your height and cadance? It looks like your are tall like me.
Yes I’m 6ft 6in and my cadence for the 5K was 174 👌
still awesome performance!
In your professional opinion, would you conclude that the official FOD merchandise made you even quicker?
Hmmm that’s a good question, and in my professional opinion, i got a PB so I guess so 🤷♂️😂