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If you have watched the my last video you’ll know that I wasn’t happy with how the London Marathon went. Even with third place finish in the British race and 11th in the elite field I went away feeling disappointed BUT if you have been following for a while you know I don’t stay down for long and this video is what I am putting into place now to make sure that ****** marathon goes well (I ain’t telling you that yet 😉). It is a real mix of things that are personal to me but I am sure there are lots of things any runner can take from this video to make their race the fastest ever…
Let me know in the comments if you are reading this as I want to know how many of you dire hard fans read the description and you’ll get brownie points from me.
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Whats in this vid ⬇️
00:00:00 Reflecting on the London Marathon
00:03:15 Improving Meal Planning
00:06:21 Being Kind to Yourself
00:09:04 Strength Testing
00:12:00 Impact of Heat
00:14:30 Exploring Hyperbaric Oxygen Therapy
49 Comments
My favourite night before my long run meal is pierogies, I go for the dairy fry option, such a delicious low fibre dinner.
What is your max heart rate please? I see your threshold pace is similar to mine that’s all and I am learning 😅 TIA
You are what you eat. ….. No protein snacks! ….ni snacks period.
Fiona Oaks… Fastest women on four continents and ultra runner only eats ONE meal a day. Imagine how much LESS meal planning the in 😘 look Fiona up
Didnt you write off compression boots?
Not sure how serious athletes can eat meat and shit considering how it detrimental it is to performance and recovery
So first you spend many weeks at altitude to get less oxygen, and then you get this weird hyperbaric contraption that gives you much more oxygen? And this is supposed to make you faster? Doesn't make much sense to me, but if it works, it works.
Yay great video. Can you name your physio please? I live super close to Manchester and you rave about him! ❤ Love the grind ❤ (and the nails)
Move to Texas and you’ll be fully heat adapted within one week!
that edit at 06:00 💎
People should realize that, unless you are in the top 2% of athletes, running one more hour a week would have the same effect as heat training aor whatever that thing in your spare bedroom is.
Hi Phily. Do you do much/any speed work, sprinting?
I love Ben & Mary Bridges way of putting it with diet: Runners should eat everything. Do eat good quality foods the majority of meals but do not deprive yourself of pizza or the occasional burger & fries.
I myself can meal plan better, too. I gravitate to anything that has avocados, curry, black beans and hot spices a lot. So, lots of Mexican, Indian and Polynesian or Thai fare. All with chicken, or fish as I don't eat red meat, shell fish or pork – not as a diet choice but because my kidneys don't allow for the latter.
I tried heat training for Boston this year and completely overwhelmed my central nervous system with demand for adaptation. Had issues with sleep, recovery, absorbing training, and fatigue. Tried using Creatine to compensate for the lack of sleep and recovery. Ended up on the start line massively fatigued. Trained for a 3.5 and got round in 4:58. Had a really bad day. Everyone is different. Hope it works for you. I have some other health issues, so who knows, it might help you. My adherence to the protocol wasn't great either. All the best.
Can't help wondering what you could do with the fitness you have once the back has calmed down. You were doing some great training but haven't really seen what that would deliver.
I'm confused (which is not unusual for me 🙂 ) I've got people saying do ice baths after a hard workout and do altitude training…and people who are doing hyperbaric chambers and hot baths after a workout. Both types of advice can't be right.
Have you looked at training surface to try and get more miles on grass dirt roads and forest trail. Kinder to absorb those 1000 mile plus blocks. Would 800 miles out of 1000 on dirt roads and grass make a difference what body can handle. Does anywhere exist like that in England.
I know it doesn’t help everyone but I entered races that landed a couple days to a couple weeks after my ‘aunt flow’ was done. I performed some of my best races (albeit not as good as you!) when I did that. I had some of my biggest struggle bus races 5 days before to the week of aunt flow came around.
I also love the bath heat training, I also try to get into the local steam room as much as I can if I don’t feel like laying in a bath.
What cadence do u run at seems high.
That heat training sounds horrendous! Good luck 👍
It's great to see more and more athletes utilising the hot bath heat training protocol. There are a couple of points to consider to maximise the benefits. Firstly, keep your arms and shoulders under water, increasing skin temperature (as well as core temperature) is probably needed. Secondly, keep topping the water up to maintain the temperature. If you're doing this you probably don't need to overdress during training – the research isn't conclusive for this type of heat training. Also, if you feel ill during the bath (i.e., headache, dizzy or nauseous), get out nice and carefully! Happy to help with any questions Phily, I lead the research developing the hot bath protocol
Love the grind Philly! I just signed up for a marathon in October. Here's hoping for a sub 3:30.
When are you announcing NYC 2025 LOL – tends to be a hot one.
I’ve never had a problem with fibre before a run. Have honestly never had runners shitz.
My body just recognises me putting on my trainers and naturally shitz itself before I leave the house at the very thought of me going running. 🤷
Always cheering you on Phily!
Your energy made for a great pre-long-run-in-Texas warmup watch! Good description btw
I love how you've embraced heat training's advantages (beyond just better performance when it's hot). Any thoughts on sauna vs steam room vs hot bath?
The best way to get your marathon time down is to get your half marathon time down first. I was also told that you should run the second half of a marathon slightly faster than the first half. Which makes sense if your passing runners late on it gives you a boost
I live in Florida and still sit in a sauna to warm up.
Let’s get you some of that Core sensor heat training sponsorship money. Plus, running around Manchester in a heat suit is also just YouTube gold! 🙂
14:34 that's what she said
I spent several months hiking 8-9 hours per day across a well known trail in America. My British-ness was in shock at the heats we had in California at the beginning and it only got hotter as summer hit. I strongly believe that it's had a lasting effect mentally on me for my running (and hiking, but more so for my sport), I can now push through the discomfort, sweatiness & understand better the hydration needs than before i did the trail. The heat was still a shock when winter began to end this year but again, mentally I am unphased nowadays. Not saying it's easy 😂 but I am in a better place with it as I used to just do everything I could to avoid running in the heat. Thanks for an awesome video Phily, I'm a relatively new follower and absolutely obsessed with your content. You've inspired me to no end after I ran the Vancouver marathon earlier in the month, and due to various factors on the day, didn't run the time that I'd trained for. I bawled when I watched your London video, I could relate so much even as an amateur. Onwards & upwards!! ✌🏼
your b-skips look really good compared to most distance runners.
Yes, of course we read the description. Love The Grind 🎉
Thoughts on you having children? With your age & the 28 Olympics,, just curious
Sorry, but I couldn’t take you seriously after the melted candle. I was laughing like a school boy and was distracted the rest of the video.
I'm living in SoCal near the desert and my 20 miles long run was in 90F in the last 1.5h and when in the sun it gets even hotter. That said this year our weather was way cooler than usual for most of my long runs.
Next Sunday is Rock'n Roll Marathon in San Diego and hopefully it stays cloudy for most of the race 🤞
Inspirational in your professionalism, attitude and accountability. Keep up the good work 👍🏼
Die hard here! A friend bought me Loop ear plugs for Xmas; they are (also) great on plane trips and at Hyrox events! I am totally the opposite of professional runner but I get in turn a massage and have an Osteo appt every three weeks and personal, weekly pilates instruction just for my own maintenance…you will see the difference in going for regular, preventive and personalised strength rather than just reactive injury response. Good luck with the meal planning too. Love the Grind!
Love this! My take away from this video is, you're wanting to get faster, so you're adapting and trying new things. You're a big inspiration to this random American who's trying to extract my best running at age 47. Your work and video's are important and help SO many people! We're here for it and to cheer you on through the up's and downs.
figuring out nutritious meals and shopping and cooking is so much effort! one thing i did was make a spreadsheet with meals (including linked recipe) and snacks for a 7-day stretch, as well as notes about what i'd need to prep that evening. then i made a grocery list and a list of things i'd want to check the level of in the pantry. it was a lot of work up front, but allows me to have a full grocery list ready to go when i realize i need food!
Long time teacher here… appreciate the courage it takes to share your ADHD diagnosis. Cant say its a surprise but its who you are and its your special super power. As with all super heroes, you just need to learn how to harness that different way of seeing the world. 🤩 As to your aversion to your progression run, I thinks it is mostly mental as your body will react to whats in your mind. ADHD may not be helping here much but once you dial that in, you will own those progression runs! Last up…I know home is the UK but have you considered living at altitude full time? Just a thought…get your Kenyan on. Loud cheers of support from sunny CA!
Just ran a half (city marathon race) – wasn’t what I wanted or really trained for – this video was perfectly timed ❤
Which range of paces? Easy, moderate, MP, HMP, 10k, 5k, and back?
I got a 3.12 marathon pb recently in a warm marathon, i only avereaged 25 miles a week training. I did 3 hot baths a week 30mins each and i honestly thinked it helped me loads.
Phily please, please, please, PLEASE consider running the New York City Marathon
6:08 absolute fucking nonsense 😂 good God
Daniel his editing skills are ON POINT as usual, love your videos 🫶
And I'm sure you'll smash your goals in the future! Love The Grind!
Does the sauna help with heat training too? I see other elites like Conner Mantz do it consistently in their training blocks. Baths are definitely a cheaper alternative though!
Did the British third place also mean a bronze medal? If so, then congratulations🌹🌹🏅👍
Really interesting…you don’t cover it or mention it but where does stretching/ yoga fit in or is that part of a pre session routine….and it struck me how much of any day is just doing the work you need to do.