Faster Than Ever, But Still Falling Short: My Half Marathon Story

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9 ай бұрын

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Reflecting can be hard sometimes, especially on the races that don't go the way you wanted them to go, but having sat down with my sports psychologist and spending time reflecting I've come to realize this was not the race I WANTED but the race I NEEDED.
In today's video I take you through the race step by step, my reflections of the Copenhagen half marathon as my best performance yet despite falling short of my goals and making mistakes along the way, and the valuable lessons I've learned from it. I'll also be guiding you through the process of reflecting on a less-than-ideal race day, offering strategies to turn setbacks into opportunities for future success.
Let's turn race disappointments into stepping stones toward our running goals!
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Пікірлер: 106

@beckyswan23 9 ай бұрын

I ran a 10k race yesterday in 1:20:58. Which as well as being a pb time for me, was also a pb in the sense that I didn’t walk any of it, which was my main goal! My goals are *so* different to yours, and yet, I can still relate! Thanks for the tip on reflecting and analysing, I’ll give it a go!

@timverkoyen8742 9 ай бұрын

Had my first marathon experience yesterday. The entire preparation was full of niggles and injuries. I took your advice and let go of all goals and merely focused on the enjoyment and I must say it was AMAZING! Enjoyed it immensely! Unfortunately had to step out at 32 km due to cramps and couldnt walk anymore. But looking forward to my next attempt and will try to smile Just as much then. Loved the energy of the supporters so much!!! 🎉

@marcusgrainger3329 9 ай бұрын

Ran a half today. Noticed (not for the first time) that I get peckish for my gel/snack about a kilometer earlier than I do in training (not revolutionary - I'm working harder). I usually run a half on 1 gel. Got peckish again with 3k to go, last 2k were tough! Lesson learned: always carry 1 gel more than you intend to take! Win: still came away with a 12 second PB. May sound meager, but this was a trail half, so it actually bodes pretty well for my next road half.

@PhilyBowden 9 ай бұрын

Great tip, I always carry one extra gel too, often shedding it in the final few Km when I know I don’t need it anymore. Way to go on the PB!

@nathanwarren5616 9 ай бұрын

Your rug has Elmer the elephant vibes.

@mikestevenson1334 9 ай бұрын

I love the win/learn philosophy! Definitely puts you in a great frame of mind, no matter the outcome. LOVE THE GRIND! :D

@PhilyBowden 9 ай бұрын

It’s really worth doing! It also helps you take actual steps to make next time better and always strive for improvements 🤗

@hikerJohn 9 ай бұрын

Nice timing posting this as the Chicago Marathon elites cross the finish line . . . :o) Cant wait to see you in another marathon. Cant wait to see me in one before I hit 70 in a year and a half. I'm flipping back and forth watching this video and the after Chicago race interviews. Chicago did not have great coverage of the non-leaders. I love how you explain all your emotions of a not-perfect race and how to benefit from the experience. It helps keep me motivated.

@PhilyBowden 9 ай бұрын

I didn’t watch it but WOW those results! Super motivating!

@richardrundle3638 9 ай бұрын

Excellent performances, but Rose Harvey's 2:23 (!) will make it harder for you to qualify for the Olympic team.

@hamba1998 9 ай бұрын

This was a very relatable video for me! Last weekend I aimed to beat my 5K PB of 17:15 at parkrun. I ran 17:08, but had really been hoping for sub17, and I hadn't really enjoyed the run, so in the immediate aftermath had some quite negative vibes. Thankfully now I have a more balanced view, looking at what I can learn for future attempts (while also acknowledging that a PB is itself a win).

@urbancanyons8871 9 ай бұрын

It was hot in Copenhagen. A lot of people underestimate the effect of even mild heat on performance. I 100% believe if it had been an early spring half you'd have smashed 70mins

@PhilyBowden 9 ай бұрын

True! I’m fortunate I’ve always performed pretty well in the heat all things considered, but you’re right it does make it harder!

@PALOsvk 9 ай бұрын

My recent race was in CPH. My goal was 1:15, I run 1:14:57. My last race before CPH was 10 years ago with 1:17:47 in Paris. Half year after the Paris I was very sick with chronical kidney problems and that is why I was not running another full year and doctors told me that I will be not able to run on competitions anymore. So I started very slowly, gradually and now after 10 years I have chosen CPH 2023 as my SUPER MEGA A-Goal race that I focus on. Can you imagine that pressure on me, to do paceing it well? But I got a confidence from my last interval sessions = 10x1,6km, 6x2,5km, 4x4km, 12km test...This is the way how I am pacing the race, just got a real data for my recent training,s put into calculator and that is it, no feelings...just raw numbers.

@IainThacker 9 ай бұрын

Yay for tech merch 👀 We've been doing some fairly intensive leadership training at work lately (stay awake at the back!), and a large part of that has been focussing on reflection - self and team. Putting it into practise can be challenging but worthwhile.

@valerieprema9432 9 ай бұрын

I love your honesty. And I love the post-race review - I'll definitely use that. And the immediate raw reactions, I was thinking I was so glad someone was open and honest about them, because I think we all have them (and may be ashamed of them). Your review of the psychology is also so helpful - thank you - I'm going to apply them to this past weekends race.

@thecaptainchas2820 9 ай бұрын

So, I’m a schoolteacher (4th grade), and I always applaud my students’ mistakes. In my class, we call mistakes “opportunities to learn.” It’s a growth mindset thing. Great race, and great reflection, Phily! Good luck in Houston! I thought about doing that one myself, but I crushed my marathon goal yesterday at Chicago, so I’m going to switch gears for a while. Still loving the grind!

@psibert 9 ай бұрын

FAIL: First Attempt In Learning

@StephanieLuff 9 ай бұрын

All you had to say was your first mile was your fastest and we would all go “aahhh yeah makes sense” 😂 we’ve all been there unfortunately

@PhilyBowden 9 ай бұрын

🫠 yup 😂

@matthewcreelman1347 9 ай бұрын

I was there yesterday in a marathon! New 5k Pb, new 10k Pb, new HM PB, and technically the marathon was a PB too, because it’s my first, but I spent the last seven and a half kilometres feeling like death and going slower than my normal training pace. A 26 metre hill climb facing 50 kph gusts of wind and torrential rains around the 34 kilometre mark just steamrolled me. 😅

@shogray7894 9 ай бұрын

I call my reviews "Happy's and Crappy's." Happy's are the things you did well and want to replicate while the crappy's are the fertilizing agent that helps you grow and become an athlete by giving you the lessons you need to learn from. Great job on the race, btw. Maybe some day I'll work on the marathon

@shogray7894 9 ай бұрын

1/2 marathon*

@davidgoggin7921 9 ай бұрын

This was really useful for us amateurs - to hear your process of understanding yourself and what to really take from your race. Thank you so much for sharing! Hopefully we can be as thoughtful and courageous as you!

@meganegamache-marion3737 9 ай бұрын

I've had my first HM yesterday and I will use your reflection promps! My race went mostly well and I'm proud of having reached my goal, but I think I can definitely work on things to make it better next time! Can't wait to do 😄

@floracook4803 9 ай бұрын

Beautiful scenery for your run! I live in Florida, so beach runs for me but no mountains 🥴❤🏃‍♀️

@francismckenna7338 9 ай бұрын

Good to know the professionals can go off too fast as well as us amateurs. Despite saying we won’t we a,ways do

@alisonbinns7158 9 ай бұрын

Philly, your reflections are so spot on. So wise. Love "win or learn", great tool for running and life. Going to use that as an educator and parent.

@PhilyBowden 9 ай бұрын

Thank you very much! I’ll take being called wise any day 🤓

@lizzyg4817 9 ай бұрын

Love this, and the grind as always Philly. I've been running and racing for twenty years and i always think that every now and then you have to forget the plan, just to learn why you stick to the plan!

@PhilyBowden 9 ай бұрын

So so true, thanks for this ❤

@thomasconrod2686 8 ай бұрын

Had 3 mantras for my 1st marathon @ age 57 this past weekend. 1st 10miles "be smart" 2nd 10 miles "be smooth" and thanks to you... Last 10k "Love the Grind!" Great experience for me and this was partly due to your upbeat, enthusiastic vídeos. Thanks for the inspiration, Phily!

@geoffh2560 9 ай бұрын

really interesting reflections Phily

@kimdecker8901 9 ай бұрын

Really valuable video, and it came a week after I ran my first 10K in almost eight years...and WON! Given that my performance may've been one of those unicorns that Phily mentioned, I anticipate having plenty of opportunities to take the "learn" route in her "win or learn" analysis. And when those opportunities arise, I hope to have the same strength and equanimity that Phily demonstrated in her winning-and-learning journey! Thank you!

@PhilyBowden 9 ай бұрын

Well done on the win!!

@kimdecker8901 9 ай бұрын

@@PhilyBowden Aw, thank you!🙌

@vtrunnermudtrail9921 9 ай бұрын

Been there, done that (running too fast at the beginning of a half marathon)...I really enjoy hearing your reflections.. thank-you for sharing:)

@PhilyBowden 9 ай бұрын

We’ve all got to do it at least once!

@macsmachine 9 ай бұрын

Hoping to see you in Houston. You’re going to love it. It’s usually perfect marathon conditions, cool(sometimes VERY),no wind, and flat!!!! Will be looking for you.

@Littlejoys24 8 ай бұрын

Ahhh Phily this video is so helpful! I just ran my first ever HM event yesterday and came in at 2:02. I should be SO THRILLED because I only started running 5 months ago and my previous (and only) HM time was over 10 minutes faster. But for some reason I’m no happy, because someone close to me told me I’d ‘easily’ hit sub 2. Despite being on day 2 of my period, bonking at 10 miles, very nearly DNFing, going off too fast, and getting 5 hours of sleep the night before, I still FINISHED and with a really decent time. I should be SO PLEASED - why do I do this to myself?! Good to know the same thing happens to the elites!

@aph1123 9 ай бұрын

Great way to frame life in general, I think - there's always more to learn from something that didn't quite go to plan, even if it sucks at the time! personally ran a terrible marathon 3 weeks ago in Sydney so I decided to go and do one by myself on Saturday to apply everything I had learnt - ended up with a 5min PB even after having missed my peak fitness etc. 😂

@luciannealbrecht190 9 ай бұрын

Tried out your gel in crop top strategy and worked really well - still managed to dribble half down my front but it was secure while in motion- thanks Phily your race analysis might be uncomfortable but necessary if we want to move forward in our goals 😊

@Ashtonj7116 8 ай бұрын

Needed this video had a pretty bad xc race yesterday and related to so many things in this video

@WarsawBlondie4u 9 ай бұрын

I like to window shop and have been planning to purchase your merch for a couple of months. Way to rip the bandaid :p LOL. Thanks for the warning; I got what I have had my eye on for a while! Excitied to see what comes out next! Love the grind!

@clarehazell2097 9 ай бұрын

Thank you for this, just what I needed. Ran Chicago Marathon yesterday and managed a pb by 2 seconds. However leading up to the race I ran Pb’s at half marathon, 10km and 5km. I should have smashed it on paper. It all felt so hard yesterday and I was disappointed 😢 despite running my quickest marathon ever. My love the grind tee shirt had a lovely time on tour at least. Thanks again, can’t get enough of your content.

@clarehazell2097 9 ай бұрын

Oh meant to say thank goodness I got my nails done to match my shoes, without this crucial tip I almost certainly wouldn’t have got a PB!! Thanks!

@not_oscar8588 9 ай бұрын

Amazing performance with yesterday's race. Looked super strong on that finishing straight (or shall i say hill)

@PhilyBowden 9 ай бұрын

Thank you! Was so much fun 🤩

@LawrenceMeisel 9 ай бұрын

For me, success has always been not having to cross the finish line on a rolling stretcher. 🤣🤣You're an elite runner. Love the grind. Enjoy the ride. Love your attitude.

@fudbeer1 9 ай бұрын

In other words progress is not linear.PB's incoming!

@alex-dk2rj 9 ай бұрын

I'm excited you're doing the Houston Marathon. My city. You should do a shakeout run.

@christianschobinger1131 9 ай бұрын

It’s all about the positive mindset 😊

@gilbucle 9 ай бұрын

Great vlog....and the editing....👍🏼That chimp "rude" lol😂

@pquirk99 9 ай бұрын

Great vid as always! Trying my first half-marathon at age 71 in 3 weeks. 13 weeks of training so far and I'm loving it. What make of camera is that one that attaches to the pendant under your t-shirt?

@PhilyBowden 9 ай бұрын

Good for you!! And the camera is an Insta 360, the new one (Go 3 I think?)

@Nayz13 9 ай бұрын

As hard as it was for you, it’s good to hear that the elites struggle mentally like the rest of us

@kajlovich 9 ай бұрын

That rug really ties the room together

@Cuca138 9 ай бұрын

Henrik catching strays 😂

@grgr6720 9 ай бұрын

So the update is here... I ran my first Marathon today... and it was a *drum roll* A HUGE GIGANTIC DISASTER. So so so disappointed. I got pain in both my ankles after 26-27K which became unbearable after 30K and forced me to walk all the way to the end. End time 4:25:00. FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFF. I am so disappointed because all my training and my fitness coming up to the race was for 3:45:00 or bit less on a perfect day. I passed the HM point at 1:53 feeling so fresh. The ankle pain slowed me down after 26K but still I passed 30K at 2:45:00 so AT LEAST I could go for sub 4 hrs. . After 30K it was game over. So much pain I could only walk and barely run for maybe 200-300 meters at a time. I only keep the experience from today. It bugs me so much cause I had no control of what happened. Will suck it up and move on to the next one.

@hikerJohn 9 ай бұрын

Yeah, at least you showed up :o)

@KinHernandezApparently 9 ай бұрын

If it makes you feel any better, the average worldwide finish time is 4:29:53 meaning you did above average. And that’s despite all you went through today. And you’re part of the .01% club. Meaning you’re bound to smash the next one

@grgr6720 9 ай бұрын

@@KinHernandezApparently Thanks for the kind words! it was only the first Marathon hopefully many more to come.

@KinHernandezApparently 9 ай бұрын

@@grgr6720 You got it!

@whoatemychocolate4222 9 ай бұрын

I feel your pain! It’s soul-destroying to have worked so hard for a race and have it taken from you for circumstances out of your control. It’s so frustrating and disappointing! But know that you did well. You turned up, gave it your all and even managed to finish… you know, I was getting to the end of my training block just last month when I was rushed to hospital for emergency surgery, and now I am forbidden from doing any sport for at least 8 weeks, so I’m missing my A race for this season. Like you say, we’ll just have to suck it up and move on. We’ll have a great year of running in 2024, it will be our year!! ❤

@kenzie4902 9 ай бұрын

omg I hope I can go watch you at the Houston marathon omg!!!

@toddapplegate3988 9 ай бұрын

5;18 rabbit start. Still on course just keep working

@rowanbranfoot5184 9 ай бұрын

Phily, love the grind. I must know, where do you get your sunglasses from!? 😎

@johnredding6504 8 ай бұрын

Great video. I like the idea of a process goal as well as the outcome goal. With your pacing, i wonder if, because you'd thought about running 70 mins as the A+ goal, with the early pace, you decided it was ok at the time 🤷‍♂️

@KateMorganStyle 6 ай бұрын

You know this is where you are on the run length of a relay team in a Multisport at your age group

@KateMorganStyle 6 ай бұрын

I haven’t even tried proper race day shoes or sprints yet - on recreational half, but I’m sure I’m working on sub 120 instead of sub 110 in those to improvements on every measure. I made 145s after over weightlifting and pulling my hip. Which considering beginner run attrition at masters age is pretty good.

@quelenos863 9 ай бұрын

Thanks for the min/km

@loesgeurts1907 9 ай бұрын

Love the sheepies!

@PhilyBowden 9 ай бұрын

I literally shout “sheepies” whenever I see them if I’m driving past 😂

@obviouslygrilledsteamedham 9 ай бұрын

Gday phily. Tuning into your vids from Queensland Australia 🇦🇺 Thanks heaps for your awesome content. Very down to earth. 🤘 I was curious as to how many steps u do a day? Also do u run everyday? Cheers.

@taraorourke 9 ай бұрын

Thank you for this video . I needed a reminder not to go out to fast with an upcoming half 😅

@gavsta18 9 ай бұрын

Started off using the back drop then just said ‘fuck it’ no back drop needed 😂

@marcusszavaleta 9 ай бұрын

This was me. I PB in my half but still fell short😔😔😔 so FELTTTT

@vaxxxx 9 ай бұрын

Would you run your upcoming marathon in the new evo1, if they offered the chance?

@sxy4ward843 9 ай бұрын

What model NB are you wearing on the run at the beginning of the video?

@hamwhacker 9 ай бұрын

Your splits are the same as mine except mine are in km not miles! 😅

@hikerJohn 9 ай бұрын

LOL

@flashpacker1980 9 ай бұрын

If the plan is to not go out too fast, but for whatever reason that happens anyway, what would be some strategies to recover from that? Other than trying again next race. If you have any ideas/suggestions would love to hear, or is the damage done and nothing you can so till next time?

@megancoolahan1620 8 ай бұрын

This is such a random question, but where is that rug from?

@lmack6596 8 ай бұрын

Hi Phily, don't feel you need to answer this live on your channel, but do you track your cycle? I started tracking mine the last couple of years, and training with it (rather than despite it!) and what a difference! Might be something worth looking into if you haven't already?

@lmack6596 8 ай бұрын

I've been wondering about posting this a while. I'm just your every day, average plodder, while you're an absolutely phenomenal runner. Who am I to make suggestions on your training? 😬😄 But I've been following you for a while now, and you've helped me massively - so if this might help you then it's worth taking a few mins to write this comment.

@lucas1984 9 ай бұрын

Looks like you didn't have a pacer near you based on the few videos here, and I believe you did have one for the CPH full - is that right? Can you maybe talk more about how important a pacer is?

@alisonbinns7158 8 ай бұрын

Am a midpack runner so no idea how it works for elite runners. But just used the 4:10 pace team for Chicago marathon, felt it gave me a "pack" of familiar people to be with, flexibility of running in/close to the pack as I needed, not having to rely on my usual poor pace discipline (work in progress) and prompts about how we were doing. Also had pace tattoes (can get on line, ours were PaceTat) so I could monitor our progress. Felt strong and PB by 2 minutes.

@terranceandcopper 9 ай бұрын

3:03 making biscuits alert! Wait.. doing they still call it that in Uk? b/c your "biscuits" are different than here in the states. I don't think you knead the dough for UK ones... could be wrong tho.

@PhilyBowden 9 ай бұрын

Haha making bread maybe 😉

@Adamnealvelez 9 ай бұрын

All I heard was new gear!

@Leeroy49 9 ай бұрын

I'm an expert in going off too quick 😂

@MysticalBenjaminRoss 8 ай бұрын

SO DISAPPOINTED IN YOU!! Just kidding. Don’t be too hard on yourself. Self love can be more important than perfectionism but it’s also good to push yourself 💚

@Gatcombe 9 ай бұрын

I did a 1/2 in 71:20 l wish I could do that now

@jasonflorimonte3813 9 ай бұрын

My problem is I over analyze and give myself too much leeway if something goes bad/not my way. Can’t expect perfection but can’t accept mediocrity. Meet you halfway?!?!

@nathanwarren5616 9 ай бұрын

*Triclops

@JJ01010J 9 ай бұрын

Rename mistake: Opportunities for improvement! 😁

@juliamoffatt5999 9 ай бұрын

Don’t forget how hot it was as well

@PALOsvk 9 ай бұрын

Hi Philly. My thoughts while watching this video are: 1. If your coach says that you have ability to run 72:30, then I would listen to him/her and go to the race with this goal and also adjust the pace that way. You would start slower and maybe at the end you would have a better feeling and a time like 72:30. 2. I would like to know, from where you get a confidence in 70-71? Did your previous intervals showed you this confidence, or was it just your wish in your head? From my experience, you should always put a really realistic A-goal. So for you maybe 72 in CPH. And if you run fast, that's just a perfect race! :-) 3. You said that you started too fast, mile one in 5:18. But if your goal was 70, then 5:18 was quiet ok (not fast at all for this target time), as average is 5:20 for whole 70 half-marathon . And here it is true, this pace is not in your comfort zone/your rhythm (you did not rain it properly during your training sessions before race), that is why you feel it is too fast. That is why goal 70-71 is too much for you to even think of... It seems that it would be much better to focus on 72 with 5:30 pacing. 4. From my own experience, your goal time on competition should have been established from your last 3-4 interval trainings before competition. For example, for 72 goal to run 10x 1mile at 5:25 (1min jog), or let's say 4x4km at the same pace. If you can do it in 5:25, then you have confidence for 5:30 in 1/2M race. 5. I am really curious what was your pacing in the last intervals before the competition? Thank you. Keep running and good luck!

@ericerian1811 9 ай бұрын

Running, right? You really want to know bout my sub 50 for ten days or 13 days, without breaking my leg. 50 minutes, can you imagine it?

@chocolate_squiggle 13 күн бұрын

Hills are not just for trail runners?!?!? I love road & trail BOTH, and hills when they appear on my road routes are just extra good training :-) Understand it's different when you have super specific planned sessions,