Atleast you were doing better than the guy behind you at 7:35. Im glad I’m not the only one that finds 10k races really difficult, really struggle to pace myself during them.

I was at Trafford as well (a good 20 minutes behind you though!) and ran a pb!

Such a great race! However, the best part of the video was the guy vomiting in the background around 7:35 .

as an aussie student athlete, you are such an inspiration for me

That was a stacked field! 33mins is a class time, really insightful to hear your immediate reaction after the race. Nice to see the gloves survived!!!

This was such a helpful video - thank you for putting this kind of honest, open content out there, Phily. It's fascinating, and somehow comforting, to see how someone who is so great at running breaks down the things that they find hard, and that they don't do so well, rather than just vlogs and vlogs of "Heyyyy watch me run real fast!". The reflections on the mental side of things, and how not to throw every strategy in the bin after a crappy race, just the crappy strategies, will be so helpful, even for me as a hobbyist runner.

This is why I love running more than a lot of physical sports. Most sports definitely put your through the motions if only for a short time, but running is the one sport where it's a literal constant battle with yourself the entire time. Running will truly put a mirror to yourself and help you find who you truly are. For anyone battling demons, get into running, demons will never be able to keep up.

Interesting what you say about the focus on physical vs mental training. A "slightly" less physical sport, golf, has taught me a lot about having a process. Hitting a bad shot is inevitable, but having a process/routine that is well drilled for the tough times so that you have something to fall back on is a game changer, it doesn't erase the bad shot but it certainly helps guide you out of the mental spiral and back onto solid ground. That was where I saw my biggest gains in golf, repeatable processes and mental discipline.

Great reflection! Also great to hear Daniel giving so much support to so many from the sides! 👏👏👏

I was at Trafford, ran 33:57, a PB for me. The field was absolute quality on the day. I've been marathon training so taking the step down in distance to race helped with my mentality, I was spinning it in mind as splitting it in 3 like I would a marathon, 3km, 4km, 3km. But my mentality was helped by knowing and seeing I had 3 club mates roughly around me that I was determined not to drop of the back of.

I grew up playing golf and the professional coaches teach you how to deal with pre-shot and pre-round routines mentally. I'm surprised coaches don't work through this with running athletes. 30 minutes before a race I go into pre-shot routine mode and stay really focused and relaxed. Practice the crap out of it and you'll be zen every time.

Every bit of that post-race analysis was really really smart and constructive. Positive winning outlook. Onward. BTW Daniel represents the voice of all the rest of us out there in KZfaqland yelling "Go Phily!"

Congrats on your race Phily and on pushing through despite the discomfort. I did this 10k as well (obviously nowhere near as fast as you!). Interesting to hear your post-race insights and the learnings you took from it.

Thanks Phily, it's really useful hearing you unpack these races and share your thoughts and feelings. Understanding how they can help and hider on race day is something very new to me so your insight into your own day is really appreciated. I'd had major doubts about readiness and training over winter before going into this race. I've been doing a lot of club running rather than a highly-structured plan which has been a lot of fun. Even on the start line, stood next to the 45:00 pacer, I was busy talking myself out of pushing.... The race had been a target for a while to see if I'm still on track to reach my goals so I'd put a lot of pressure on myself to continue the progress. I probably need a better/healthier measure of progress than PBs! The race went better than expected and I don't think I've felt worse at the finish line than I did at Trafford and fairly sure I had nothing left to give! It took me a few minutes to realise that I'd smashed my PB by 2:49. Despite doubts I stuck to my plan and ran with the 45:00 pacer until 8km then, as I felt really good, decided I could push a bit and ran 4:13 and 4:02 for the final 2km to hit 43:51.

It’s really interesting how you reflect on the race and find something positive and also find key things to learn from. Well done, hope you keep on improving!

Lovin the journey. Just out for a 16km training run in prep for a half marathon in a couple of weeks and taking your wisdom with me.

Congrats on taking the learning curve up another notch!

You're amazing, and inspiring! Huge fan, Phily! Keep doing you!

Such an interesting insight. Thank you so much for sharing! Visualizing used to be such a big thing in my competitions (not running). Never thought to transfer it, but it's all about creating the best headspace.

Really love your race analysis. Good food for thought for myself. I was there this year, my first 10k race in 18 months and got a huge PB but even with that learnt so much going forward to other races I've got planned.

Great Vlog Dan and Phily 🔥

Great job Phily! Back in the late 70's my college coach was a big proponent of Positive Mental Attitude (PMA), you are correct it makes a huge difference in your racing. Remember you are working toward the big prize in your marathon. Keep enjoying the grind to marathon day. Thanks for taking us along on the run!

Watching you turn this race that you felt bad about into a win is pretty impressive, and if I'm honest inspiring. Powerful stuff!

Great self-reflecting there. Training the mind as well as the body is I am sure going to have massive benefits. The grind is real!

Having a mental place to go in certain points in the race 🎉 that is so helpful! I needed to hear that advice

We added coming to watch you (and our mates) as part of our LR. Hope you enjoyed the support at 9km. #stalkers

It's all about the long game...you are going to have good and not so good days..you have time to process and work with the process to get things right for when it really matters..you have earned the opportunity you now have been afforded and been brave enough to take...easy to get stuck in a moment especially when things have not gone quite to plan...Nice healthy reflection after giving yourself some room and time can only aid you going forward...Nice race vid...well done on the good work and good luck to you 🙂

I ran my first marathon last year. The longest training run was 20 miles. Right at 20 miles, my mind convinced me I needed to walk for awhile because I couldn’t run any more. Upon reflection, I definitely could have run more. I had never thought of the mental part until that point. I’m training for another marathon in June and hoping to be better trained both mentally and physically. Great job! I find your videos inspiring. Love the grind.

Fantastic video, Phily love the inspiration I get from watching your race's. I try to run better when I've got ideas. My head 20 mins before the start is usually loo first, then warmup. After that, I tend to empty my head completely and wing it. I've had a great pb 5 Feb which was good, making sure my first half is cruising analysing my position. Second half start picking off each mile, increasing my pace and the self-talk starts. The hurt is horrible but once I start hurting, I observe that and work with it. Focusing on the pace of leg's, or foot strikes. Always love a sprint finish, too.

Great run, really enjoyed your post race analysis. I need to do more of this myself

Well done Philly on a great race! I agree that 10k is a mentally hard distance, I have one next week, let’s see how it goes 😅

Phily I do think and you know you can do it the physical and mental side both need to click on the day .Conditions on the day and how you feel when you wake up what you eat all play a part in leading up to the race . Great run and video always look forward to seeing you race 👍👟

Well done Phily, love to see how self-reflective you are! Unfortunately, a hard race is always where you learn most... Did hurt my inner Dutchie when you referred to Schoorl as Amsterdam tho 💀💀

Interesting stuff about racing the people around you. It doesn't really come up very often for runners like me, just your average club runner -- every race is just a personal time trial. Yes I like to try to see my position in my age group ( because Veteran), but I don't know the ages of the runners around me during the race so don't really race against them per se. So I really only have a pacing strategy, not a racing strategy. So much more for you elites to think about! Very insightful video.

So true! When you're pushing your physical limits, you can't also be working mentally hard. Consciously working through each stage helps to programme the subconscious mind, which can react far quicker with less effort. That's why you see F1 drivers and slalom skiers working through the lap/race in theirs heads - because they know exactly what they're going to do before they do it! Great video and a great time too!! 👌

Just wanted to say that I’ve started to follow Courtney Dauwalters advice on running and how to deal with being in the „pain cave“. Basically start seeing it as your goal to get to the pain cave bc the quicker you get there the faster you get to figure out what your challenge will be during this specific race. ❤ You did. really well btw :)

When everything goes right, you don’t learn anything. You can’t achieve greatness without learning how to properly assess and grow from your failures. Well done.

Oh the toilet thing! I can relate to that. Even if I don't need to I have to go! Trouble is the blokes take all the best spots in the bushes. I hate that they can go anywhere.

well done Phily! Got some new trainers for my 10k coming up

10k is my worst distance Lol! My HM pace is at least a minute faster, when it should be the other way around! I think I get scared of tanking... so I too need to mentally plan them better! Thanks for your thoughts Phily! ❤️

Old mate at 7:35 almost left it all out there; saved a bit for after the finish.

Well done! Can I ask what backpack you’re using at the start? Can see New Balance but model etc? Looks perfect for work/run days

Great running, that was an excellent time! I ran it too :)

That NB kit is so cool!

Great race Philly. I really don't like 10K's, much prefer the 5K.

Great work on the 10k! Have you chosen a half yet?

07:40 🤢 you made him famous for barfing 😂. Great race 👍.

Clearly not a bad run even if it might not have been everything you hoped for. On the mental/physical thing, clearly the mental side is key in any top level sport. In running, most top athletes have similar ability and do pretty much the same training so it does boil down to the psychological side. This is why Jacob is so successful (and why my personal running hero, Herb Elliott, never lost a 1500/mile race). I think the more races you do the better you will become at racing - as against simply running fast. Also, I wouldn't under estimate the scale of the change to your life in becoming a "full time" runner. I have read about other runners who said it took them months to adjust to this change. In the long term it's obviously going to work for you but it isn't always an instant win.

I recently just ran a 34.30 10km, I was so happy

I agree with you on the mental side of things for me listening to David Goggings helped me so much! #canthurtme

Philly, if your goal is making the British Olympic women's marathon team, you seem to be making good progress. If you want to improve your 10 k time, it seems you need to do more interval speed work, e.g.,, weekly 10 X 400 all under 70 seconds, moving eventually to all under 65 seconds or you'll never catch that 30:58 runner. Best of luck. God bless.

I don’t understand all these mind games people play with themselves. Have a race strategy, and then smash yourself while doing it. Of course it’s going to hurt. That’s the game you’re in.

Aw didn't know u were there. I was firmly midpack with my fellow remedials. Bit behind my PB set last month at the even faster Dewsbury 10k (make a note if you want a ridiculous 10k PB next Yr). Knutsford 10K in late Oct another zippy affair in the North. 👍

Hey Phily, will you ever honor Switzerland and run some trails here? oh and btw, in May we have a huge 10 miles race here called Grand Prix Bern. Elite runners participating too and the race profile is very interesting. I am certain that this would fit you well. Any chance ?

Not everyone responds to altitude the same way. Having asthma and having lived at altitude, I can say I do better with sea level training. There are several studies showing altitude has a detrimental effect on asthmatics.

Not a runner, but I fence for my school's varsity team, and I also am my most nervous 20 minutes before a competition starts XD

One's mental state is huge with regards performance- and the middle "K's" are always the worst... too far from the end if you're feeling shit lol !! All in all, you're doing fine...33 flat and just outside top 10... going in the right direction :)

I've had problems in my 10k's recently, mainly on the mental side, as well. Also in a parkrun, I tried out caffeine and it made me feel nauseous, and made my chest feel tight. I wonder if caffeine is all it is made out to be, especially in races where the adrenaline is flowing at the start, and that is already boosting heart rate and physical preparedness. So I would try some races without caffeine, then it may just be one less issue to deal with during a race, where you just cannot risk stomach issues, and remove having to deal with the diuretic properties of caffeine.

Agreed, the mental side of running needs to be trained just like training in the physical side

Congrats on putting in a solid approach to having a better mental game during running.

As someone who has his first 10k event in two weeks - My target time is under 50 minutes and I'm nervous. I normally find I get really tired around 8k and my muscles start to feel weak. I eat well and hydrate. I'm just worried I won't get over the finish line.

Geoff 🐶 made the cut 👏

What sort of 10km time are your marathon competitors running 🤔 are you better or worse, you must know deep down if you’re good enough, c’mon Phily 🤞

Just need to run your own race. You ran tour 5k pb literally side by side with me last year, but all the women, went off to fast at Trafford. I hit it hard you girls were out if sight, but by 3k I'd caught and passed. Try ignore the other women as I believe if you had took it steady, you'd of come through the strongest. Definitely a low or sub 32 on the cards

See you at the first Watford Open (5 March)?!

I have ran 5ks, 10ks, HM, and marathons... 10k is by far the hardest. It's just redlining for a little too long

The only way to success is good preperation

Hang on a bit, young Phily - isn’t your marathon goal perhaps haunting your 10K racing? Notwithstanding - that was actually a good result then, considering your headspace!!

random dude just casually puking in the background ... XD

i wasnt there obviously, but it sounds like you might have redlined it for a short time in the first 10mins or so, and that is a good way to end up questioning your life choices for the rest of the race

07:37 ahahahahahha

This comment ISN'T a negative about the sponsored female runner, it's about the sponsor. New Balance needs to STOP the sexist running kit. Why have female athletes run with nearly nothing in clothing? Please demand proper gear. As a life long runner, we need to have appropriate clothing for the sport. Thanks for the video. I appreciate hearing from a female athlete about her experience and point of view of her sport.

Having ran Trafford last year (and also Telford in 2021, which has a similar “oh it’s well quick you’ll fly” sort of feel to it), I think it’s really easy in that sort of race to lose your focus because of the weight put on it. You’re expected to be right at the top end of your ability, and if for any reason you’re not quite “on it” for the day, it’s easy to put weight and pressure on yourself and find your focus (and intensity) spiralling out of your control. Personally, as the guy screaming like hell at the end (and provider of said video on the home straight) it looked like you rallied really well; your form looked good, you looked in control, so I would take that as a huge positive, and to be not far from your PB, in March, when you’re not focusing on the race… good signs if you ask me! 🫡🫡🫡