 And now we've got something weird crawling up the inside of the window as well that's not a that's not a wasp What is that? Welcome to film my run. My name is Steven. Today I thought we'd show you a little bit of footage from yesterday's half marathon at Goodwood Motor Racing Circuit You may or may not remember that back in October last year I ran my first sub three marathon on the Goodwood Motor Racing Circuit So I was back there Yesterday for a half marathon to see if I could break my six-year-old half marathon PB So I'll show you some film of my race yesterday and we'll have a little talk about risk versus reward in terms of pacing your race So good morning. It is PB day again today Today we are back at Goodwood Racing Circuit and we're going for a half marathon PB today My current half marathon time is 25 no My current half marathon time is one hour 25 minutes and 40 seconds So I'm gonna try and get one hour 24 something today But of course it just depends on how you go on the day, doesn't it? We should be okay But you never know something might happen and it might all be a total disaster Anyway, Goodwood is a beautiful circuit There is a bit of wind on the far side of the track over there But as long as I keep my head We should be okay So I set out to beat my half marathon PB The plan was to go four minutes per kilometer from the outset To keep it at four minutes for every kilometer all the way around Unless I felt really good when I would speed up at the end if I could Heart rate was going to be mid zone four So for a marathon I'd be in zone three 150 something For a half marathon somewhat faster but not quite 10k pace You'd want to be around about 160 something So that was the plan in terms of stride power We were looking at about 320 watts hold that for the whole course Now the course isn't completely flat There are some undulating sections and also it's quite windy on one side of the track Which does slow you down So I needed to be aware that I may lapse off my four minute target But conversely on the other side of the track You get the wind behind you and that pulls you back So I was prepared that I might be slower on one side of the track And faster on another side of the track That's certainly what seemed to happen in my marathon in October As it was that didn't happen at all I was able to keep pretty much four minutes per kilometer And a little bit quicker most of the way round And that's pretty much how it panned out That the plan went to plan as it were as expected And that's not I know that's not exciting It's not thrilling It's not like a glorious finish or anything like that It's just what I wanted, expected and hoped to do And I finished in 1.23.27 is the official time My watch said 1.23.29 And I was in third place as a Vet 50 And 61st place overall So there were quite a lot of fast runners at Goodwood yesterday I was able to just speed up a little bit in the final kilometer And all of my kilometers were just under four minutes So I was taking one or two seconds off each kilometer So we managed to get around about 30 seconds off of my goal time of one hour 24 minutes In terms of nutrition I ate very well before the race So I had a whole bowl of rice pudding with banana about two hours before the race And coffee But I didn't have anything during the race There were drinks available My wife had some drinks ready for me if I needed them But actually I didn't drink anything or eat anything for the race And one hour 23 minutes is not that long to go without food or drink You have perfectly adequate stores of glycogen to last that length of time Certainly at that pace One of the greatest ultra runners in the world is Jim Warnsley But Jim is known for his risk versus reward strategy And it's almost always risk Jim will go out at an ungodly pace And hope to hang on Hope that he will break a world record Win the race by miles And break course records all over the place Break FKTs all over the place And to his credit he has done that on a number of occasions So Tarawara in New Zealand The Western States 100 of course But along with those course records and FKTs He is also known for crashing and burning on a regular basis Quite spectacularly too on some occasions And that's his choice and that's his risk over reward The fact that you are going to fail quite a number of times For that one special day, that one special moment Now I'm not like that At least I don't think I am What I do with a race is I will decide What time I think I am capable of doing Now usually I'll want to break If it's a marathon or a half marathon or something like that A 10K I'll want to try and break my PB And if I know that I am trained Then I'm going to try and break that PB And I'm going to try for a time that I think is realistic Based on my training and experience So yesterday I set out to go and try and beat my half marathon PB That PB was set in the Cardiff half marathon world championships back in 2016 And it was 1 hour 25 minutes and 40 seconds I wanted to break that PB So I said well what time do I want to achieve to break that PB Well it would be brilliant to go under 120 wouldn't it But I genuinely don't think that I am capable Given my current level of fitness and experience to go under 120 So let's set a more sensible reasonable target Let's say 124 So my PB is 1 hour 25 something Let's try and get to as near to 124 as possible But why didn't I set the bar higher Why didn't I say okay I believe I'm capable of 124 But why don't I go out and just see if I can get to 120 Why don't I start out at 120 pace And see how long I can hang on And then drop off at the end if I'm tired That would be a reasonable strategy wouldn't it Well it kind of would be But for me I hate going out fast and slowing down The worst thing in the world is slowing down in the back half of a race And people are coming past you and you know you're dying a horrible death That is the worst feeling in the world And believe me I've had it on plenty occasions The best feeling in the world is passing people at the end of a race In the second half of a race The best feeling in the world is speeding up at the end of a run And that's what I really enjoy And I'm not an elite athlete I am not going out there to win big money I'm not going out there to win a gold medal at the Olympics I'm going out there for my mental health For my enjoyment For my sense of self satisfaction and achievement And that in part comes from running a controlled strategised race Which I implement the plan of perfectly Or at least well to achieve my goal But more often than not I see a lot of runners They'll finish the run at the end They'll look down and they're watching and they go wow How did I do that time? I can't believe it Well why can't you believe it? Didn't you plan beforehand what pace you were going to do? What did you just go out hoping for the best and seeing what would happen? In a way I kind of don't get that I mean I understand that you might go out quick And then successfully hold on and you'll be amazed at what you've achieved But if you've trained for a specific race And if you've trained in a specific way to achieve a specific goal You shouldn't be surprised by what you've done And if you are surprised then perhaps you haven't evaluated your training well enough And perhaps you haven't planned and strategised your race well enough And of course the other big problem about not doing that is The worst case scenario is that you go off like a crazy man You go off faster than you really should And rather than successfully hold on what happens in the majority of cases is You crash and burn at the end and either you don't finish the race You DNF or you come in a much slower time than you'd hoped for So I guess what I'm saying is in terms of pacing your race You have some choices to make And my overall top choice most of the time is to plan exactly what time Pretty much exactly what time I think I can do realistically And start the race heading for that time Now if I get towards the end of the race and I feel great I can speed up And then I can be really pleased that I've beaten my goal time and more But I'd much rather do that than start off too fast And fade and die towards the end of the race Because it's not going to pay off very often So unless you're an elite athlete who perhaps needs to take that risk Because there are other runners out there who will also be taking that risk and who might beat you For mid-pack runners or fun runners or runners like me who are just out there to Enjoy ourselves and to get fit and to challenge ourselves to some degree It's I'm not sure it's worth it I'm not sure that risk is worth it for the number of times you're going to fail To the number of times you're going to succeed So unless you're an elite athlete my advice to you if I'm in any way Qualified to give advice Is is to do even splits Against a realistic time That's all I've got to say Take care. We'll see you for another film. I run another time. Bye. Bye