I was literally about to comment this exact same thing. I never got hurt until I got hamstring tendinitis that will not go away. Has kinda taken all the joy out of running
I completely agree with your comments on the 1080 v13, I was recommended from a couple of very good runners. Its the first shoe I feel truly comfortable to do my longer and plod runs but i also feel you can run tempo / steady paces without it feeling super sluggish
Older and heavier and more injury prone after I got older 1st timer marathoner I’m gonna try and crack 5 for my 1st marathon. I did crack 2:30 for the half so would seem possible. Appreciate your info and videos.
I tend to keep my mileage around 60-70km/week to have a good base and when I was preparing my last marathon I increased gradually to almost 85km. There´s only once I reach the 100km mark. I would say I have the consistency but sometimes I struggle with the duration of the runs due to time limitation but I try to make the most of it and adapt on the go. I will keep that in mind when I prep my next half or full marathon. At least have 100km / week and the long runs of at least 2 hours during weekends.
@@reeceanderson9293yeah for me it's not about the energy return or bounce with this shoe because there's not much at all 😂 it's super soft and comfortable for days I'm not worried about running fast or hitting a certain pace
@@supwell Precisely. I love the 1080 v13s. First reall max cushion shoe I;ve ever run in and it makes such a difference. So much easier to rack up those easy miles, that oddly make the harder miles feel more natural.
@supwell totally agree, I bruised the ball of my foot a month ago in the Pegasus. The 1080’s were soft enough to still run 10+ in without pain. Great daily trainer.
Yessir this is what worked for me! 💪🏽🙌🏽 there are lots of other approaches out there for ppl who don't want to run high mileage. Hansons marathon method is a good one
@@casanjt8515 - Just what is your "realization" based on...? Imagination...? The fact that they simply in better condition and can run faster than you? What about any of these dedicated, and relatively lightweight runners makes you think they're on Testosterone Replacement Therapy, other than being able to run fast,,,,? You might want to do some research on the effect that bodyweight has on running speed, and recalibrate your thinking on the issue of why they run so fast,,,, and back off on the negativity and disparaging comments,
I don’t know why but I really resonated with this. 3 hours is a huge goal of mine but I’m convinced it largely falls on doing more mileage over all sorts of other random workouts first.
Great advice, currently at about 60/70 miles a week, looking to slowly push that up to 80 for Chicago, I still do gym work, but tend to focus on Core and Stretching, with only a few strength exercises. Just got a PR at London 3:02 - and that was with only 5 weeks training, because of injury. If you get a chance do London mate, the atmosphere is off the Scale!
Ayyy congrats on the PR! You can hit sub 3 at Chicago for sure - 80 miles per week with solid 20 mile long runs and you'll be cruising on that flat course. London is on my list!
1 = staying injury free.. Once you're injured you're at a standstill with zero increase in fitness.. If you can stay completely injury free it will be the difference.. How to stay injury free: - Sleep - Diet - yoga
My One More Thing: Listen to Your Body. We all have slightly different internal and external variables that may affect how we respond to this training. If you hit a plateau or even start to to decrease in results, you may need to reevaluate your plan and, perhaps, make some tough choices.
Calories are king for long runs! But have you ever over-eaten during a training block (a point wherein you felt that the amount you ate actually made you feel too heavy or bloated)? The more I increase my mileage, it seems that I'm always hungry. I can't tell hungry from craving apart anymore haha! I'm increasing mileage but also increasing my weight. Considering calorie counting
I used to write down everything I ate for a few years when I first went vegan - it was super helpful to monitor what I was eating and also gave me a good sense of how much I need to eat. If you wanna track for a few weeks to see you can use an app like my fitness pal - it can also pull in your workouts to estimate how many calories you've burned. I don't often overeat because of my high metabolism, mileage level and diet (especially being vegan, it's a little harder to find those calorie dense foods that make you feel super bloated), but I've also gotten a good sense of how much I need to eat to be satisfied. I'd check out one of those apps for a few weeks and see if what you're eating matches your caloric needs - I also went to a sports nutritionist a few years ago to get a more accurate reading of my metabolism and how much I actually need to eat everyday. So you could do that as well - some are covered under health insurance
Been dealing with a foot injury since last years Avenue of the Giants Marathon and this goal to go sub-three taking a break from my bigger cycling goals has been hard... Podiatrist said it's fine to run on, she thinks ganglion cysts which are too small to drain, and possible bone spur and my orthopedic doc said it's just pressure on the top of my right foot that's bigger than my left... ran a 3:04:41 but if I can manage to go sub-three then I am gonna quit marathons and top it off with Boston then back to my big cycling goals/adventures. Hoping my cycling miles are helping me.
Can u give a list of some max cushion trail shoes. I’m a big guy and I live out in the country so lots of dirt roads. So I need good grip and lots of cushion
For legit trail shoes take a look at the New balance more trail v3 and Asics Trabuco max 3. Alternatively if you want a hybrid road/trail shoe that has a more built up outsole check out the novablast 4 TR
Great stuff! I'm curious about whether you've looked into Dr. Iñigo San Millán's "Fat Max" Zone 2 training idea. He's got as much data to work with as anyone and says that fat metabolism is at its peak slightly below the first lactate turnpoint and recommends training a lot there. LT1 is said to be roughly the maximum effort that can be sustained for an hour, so marathon pace would be pretty far up there and I'm guessing that 16 miles at MP really lit up your mitochondria. Congratulations on your hard-won progress. It's an inspiration.
@@supwell He did two huge interviews with Peter Attia, MD, one called "Mitochondria, exercise, and metabolic health" in late 2019, and another in 2022 called "Deep dive back into Zone 2 Training." They're here on TH-cam as well as other podcast sources, and around 3 hours each, with some skippable parts like any podcast, but those are the most thorough that I've found.
Great advice! I did a 3:57 in my first marathon last month with minimal training, now I am addicted and want to take running more seriously. Sub 3 would be an awesome goal. Did you incorporate any speed work? Or was it consistent 10 to 12 milers everyday with 1 long run at the end of the week?
I did a lot of speed workouts for my 1:19 half marathon block last year, so I didn't focus on that as much for the marathon. My goal was to increase mileage and run solid long runs. Toward the end of the training block I did do a lot of race pace (6:30 to 6:40 pace) during the 22 mile long runs. I would work in some faster running throughout the week but I didn't do many structured track workouts. Congrats on the 3:57 in your first race btw! I would take a look at the hansons marathon method for your next race - it's a good mix of volume and speed work. I followed some of the principles for my 1:19 half
Most of the 16 milers last year I ran at a steady pace when I was building up mileage. Occasionally I would do fast finishes or see how long I could hold 6:50 pace, but mostly they were at that 7:30 pace range. Then this year I incorporated more pace work into the 20-22 mile long runs - stuff like 16 miles at marathon pace with 2 miles at threshold or 2 rounds of 4 miles at threshold (gig these workouts from the Jack daniels running formula). But my main focus first was building up to that 20 mile length so it felt comfortable
@@Chris-cw8eyno I switch between non plated and plated - usually based on what I'm testing at the time. My favorite non plated this year for long runs has been the novablast 4
Coming off intermittent fasting like you, but I haven’t switched to vegan. At what point did you make that switch and have you noticed a performance improvement? Or was the vegan lifestyle a health decision?
Vegan was strictly for health bc I got a high cholesterol reading and have a history of it in my family. I did it around the same time I picked up running so can't say it's directly improved performance. But focusing on getting enough calories and reducing alcohol intake (i haven't drank at all in past 2 years) have been the biggest things for me. I don't think it's necessary/best to be vegan but it's basically a cheat code for me to eat a balanced diet since it forces me to eat/not eat certain foods. A lot of the research/perfomance running books suggests that the optimal running diet is high in carbs, mostly Whole Foods and some protein sprinkled in - whether that's lean meat or tofu/beans doesn't seem to matter. Also reducing red meat intake has been linked to longevity - so as with all this stuff moderation is the best
I heard long distance running increases cortisol which then decreases testosterone. I was wondering if you were feeling any symptoms the stress from high mileage? I do want to run a marathon 1 day, but don't think this is a lifestyle I would want to keep doing
I've been distance running for 5 years and managed to accumulate 2 more children in that span so I think we're good on the T front 😂 but in all seriousness, my general philosophy is that there are downsides to anything when taken to the extreme. If I run 120+ miles per week for 10 years, there may be some long term effects on the body. But for most of us recreational runners, training for races does a lot more good than harm. For me it's been a way to get consistent exercise, focus on getting more sleep and eliminate/reduce distractions that aren't beneficial to my training and by proxy my general health. Starting a running habit has also been great for my focus and mental clarity - as well as a way to stay disciplined and goal-oriented
Awhile back Meaghan Murray was talking about getting those certifications on their podcast and basically said it was "meh". I think she got them but acted like it didn't matter much.
I feel the same way about my MBA 😂 but yeah they only take a weekend to get so I don't think I'd learn much. Would moreso get it to check the box/as a best practice
Either tailwind endurance fuel or Maurten gels! I'll do one serving of the tailwind in a handheld bottle and bring that with me and sip throughout the run - it's liquid carbs. Or I will do 4 to 5 of the Maurten gels alternating between the 100 regular and caffeine versions every 3 miles - this is less cost effective but it's what I do in race day. So I practice with that toward the end of a training block. Check out some of my long run videos if you want more of a breakdown on the fueling
I watch a lot of your videos and love your content. Quick Q: Which Daniels plans have you used / recommend? There are six and I see advantages to each. Curious what you do. I'm currently following the BAA Level 4 Marathon Plan and am training for a 3:15 time at the Toronto Marathon in two weeks. My next goal will be sub-3 and I want to give a Daniels plan a try (bought the book on your reco). I've got my running to 60-70 miles / week in the last half of this block and will be gradually increasing that in the next. Thanks!
I did the final 12 week plan. I've spent a lot of time looking at all of them and realized most are similar in structure - the main decision is how many quality sessions you want per week. I'm finding that 2 quality/dedicated faster sessions is best for me in marathon training mode, with one of those being the long run. The biggest thing I loved about the Daniels approach is the workouts during the long runs. So I think most people who work full time will benefit most from one of the 2Q plans - take a look at the one starting at the bottom of page 238 (2 quality sessions designed for people running 56 to 70 miles per week). First workout is 16 mile long run with 12 miles at marathon pace, and it peaks out with a few 20 mile long runs - if that sounds doable that's one I'd go with. And then main thing with the 2Q plans is making sure to get your miles in throughout the week bc he doesn't prescribe how much you should run outside the workout days. So if you're aiming to run 70 per week and his 2 workouts add up to 35 miles, you can split the other 35 miles across 4 days with 8 to 10 miles of easy running per day and one rest day - or across the 5 days with 2 days of 4 to 6 miles and 3 of 8 to 10 miles. That would be my general approach - let me know your questions. I'm super happy to help with anything
@@supwell Thanks Yowana. I'll take a look at that one. I was gravitating toward the 2Q plans and using the easy days to steadily build up the mileage. Keep up the great content!
Right now Im just using the novablast for daily training, I was wondering if you would recommend a 2nd shoe for speed work and if yes what shoes would you recommend
My favorites for shorter faster running right now are Mach 6 and rebel v4. Mach 6 is a little more bouncy and cushioned and rebel v4 is lighter weight. Can't go wrong with either at $140. If you want something even more aggressive and plated the Takumi Sen 10 is nice for top end speed but more expensive at $180 - and less versatile than the other two. I'd take the Mach 6 for most versatility
No bottoming out here. I didn't run in previous versions so can't compare - but this is my favorite max cushioned shoe. Super comfortable and the right level of soft
not sure your advice of dropping the GYM and thus no S+C is very good, maybe ok for a small proportion but not for the majority. Pyramids need a strong base to reach the top is what I tell those I coach.
@yowana I agree, it's a great way to build that base, especially if you have long term goals. If someone wants a fast marathon, a big base is the most efficient way to go. On the other side, some people are talented enough, or have been running long/consistent enough to do amazing things at lower mileage, then when they bump up the miles later, greatness ensues.
![ทุกครั้งที่หลับตา (Lucid Dream) - AYLA's [ Official MV ]](http://i.ytimg.com/vi/4i1OBAQyv58/mqdefault.jpg)
Number 1 = Don't get injured
100%
I was literally about to comment this exact same thing. I never got hurt until I got hamstring tendinitis that will not go away. Has kinda taken all the joy out of running
I completely agree with your comments on the 1080 v13, I was recommended from a couple of very good runners. Its the first shoe I feel truly comfortable to do my longer and plod runs but i also feel you can run tempo / steady paces without it feeling super sluggish
Great to hear your perspective! Super helpful. Thanks for sharing. I'm a 3:18 guy now hoping to go sub-3 one day.
Older and heavier and more injury prone after I got older 1st timer marathoner I’m gonna try and crack 5 for my 1st marathon. I did crack 2:30 for the half so would seem possible. Appreciate your info and videos.
We older guys have to be more aware of recovery than the young guys, too.
I tend to keep my mileage around 60-70km/week to have a good base and when I was preparing my last marathon I increased gradually to almost 85km. There´s only once I reach the 100km mark. I would say I have the consistency but sometimes I struggle with the duration of the runs due to time limitation but I try to make the most of it and adapt on the go.
I will keep that in mind when I prep my next half or full marathon. At least have 100km / week and the long runs of at least 2 hours during weekends.
That's a mighty fine shoe in the thumbnail 👌 I had to pick up the all white 1080.
I don’t get the 1080, some reviewers says it’s terrible with no energy return and other people says it’s a terrific shoe 🤷🏻♂️
@@reeceanderson9293yeah for me it's not about the energy return or bounce with this shoe because there's not much at all 😂 it's super soft and comfortable for days I'm not worried about running fast or hitting a certain pace
@@supwell Precisely. I love the 1080 v13s. First reall max cushion shoe I;ve ever run in and it makes such a difference. So much easier to rack up those easy miles, that oddly make the harder miles feel more natural.
@supwell totally agree, I bruised the ball of my foot a month ago in the Pegasus. The 1080’s were soft enough to still run 10+ in without pain. Great daily trainer.
Great channel! Thank you!
10-12 miles per day with a 22 mile long run is over 80 miles per week minimum. That seems really high for most
Yessir this is what worked for me! 💪🏽🙌🏽 there are lots of other approaches out there for ppl who don't want to run high mileage. Hansons marathon method is a good one
my body can't tolerate 2 speedwork a week on less mileage but feels good with one speedwork on 80mi/week
Probably on trt ..I've came to realize alot of these social media runners are lol..dude did two marathons.couple weeks parts n ran faster...go figure
@@casanjt8515 lol what. He's a young skinny runner. Nothing about him screams PEDs.
@@casanjt8515 - Just what is your "realization" based on...? Imagination...? The fact that they simply in better condition and can run faster than you?
What about any of these dedicated, and relatively lightweight runners makes you think they're on Testosterone Replacement Therapy, other than being able to run fast,,,,?
You might want to do some research on the effect that bodyweight has on running speed, and recalibrate your thinking on the issue of why they run so fast,,,, and back off on the negativity and disparaging comments,
I don’t know why but I really resonated with this. 3 hours is a huge goal of mine but I’m convinced it largely falls on doing more mileage over all sorts of other random workouts first.
Great advice, currently at about 60/70 miles a week, looking to slowly push that up to 80 for Chicago, I still do gym work, but tend to focus on Core and Stretching, with only a few strength exercises. Just got a PR at London 3:02 - and that was with only 5 weeks training, because of injury. If you get a chance do London mate, the atmosphere is off the Scale!
Ayyy congrats on the PR! You can hit sub 3 at Chicago for sure - 80 miles per week with solid 20 mile long runs and you'll be cruising on that flat course. London is on my list!
1 = staying injury free..
Once you're injured you're at a standstill with zero increase in fitness..
If you can stay completely injury free it will be the difference..
How to stay injury free:
- Sleep
- Diet
- yoga
Great great info here!
I’m going to be 60 in July and your advice translates!
Ah I did Coast Guard, too! Great race and weather for a PR and BQ, but that headwind in the last half was pretty brutal.
My One More Thing: Listen to Your Body. We all have slightly different internal and external variables that may affect how we respond to this training. If you hit a plateau or even start to to decrease in results, you may need to reevaluate your plan and, perhaps, make some tough choices.
Great Tips. I agree with these tips! Glad you don't get injured often, not my case. haha
damn logic got a sub-3
Calories are king for long runs! But have you ever over-eaten during a training block (a point wherein you felt that the amount you ate actually made you feel too heavy or bloated)?
The more I increase my mileage, it seems that I'm always hungry. I can't tell hungry from craving apart anymore haha! I'm increasing mileage but also increasing my weight. Considering calorie counting
I used to write down everything I ate for a few years when I first went vegan - it was super helpful to monitor what I was eating and also gave me a good sense of how much I need to eat. If you wanna track for a few weeks to see you can use an app like my fitness pal - it can also pull in your workouts to estimate how many calories you've burned. I don't often overeat because of my high metabolism, mileage level and diet (especially being vegan, it's a little harder to find those calorie dense foods that make you feel super bloated), but I've also gotten a good sense of how much I need to eat to be satisfied. I'd check out one of those apps for a few weeks and see if what you're eating matches your caloric needs - I also went to a sports nutritionist a few years ago to get a more accurate reading of my metabolism and how much I actually need to eat everyday. So you could do that as well - some are covered under health insurance
Been dealing with a foot injury since last years Avenue of the Giants Marathon and this goal to go sub-three taking a break from my bigger cycling goals has been hard... Podiatrist said it's fine to run on, she thinks ganglion cysts which are too small to drain, and possible bone spur and my orthopedic doc said it's just pressure on the top of my right foot that's bigger than my left... ran a 3:04:41 but if I can manage to go sub-three then I am gonna quit marathons and top it off with Boston then back to my big cycling goals/adventures. Hoping my cycling miles are helping me.
Sorry to hear about the foot injury! Rooting for you to come back and hit that goal though 💪🏽 keep me posted on how it's going
Room Six (Reinterpreted) - 36 - Let's go!
Can u give a list of some max cushion trail shoes. I’m a big guy and I live out in the country so lots of dirt roads. So I need good grip and lots of cushion
For legit trail shoes take a look at the New balance more trail v3 and Asics Trabuco max 3. Alternatively if you want a hybrid road/trail shoe that has a more built up outsole check out the novablast 4 TR
@@supwell thanks!!!! I appreciate the videos and suggestions.
Great stuff! I'm curious about whether you've looked into Dr. Iñigo San Millán's "Fat Max" Zone 2 training idea. He's got as much data to work with as anyone and says that fat metabolism is at its peak slightly below the first lactate turnpoint and recommends training a lot there. LT1 is said to be roughly the maximum effort that can be sustained for an hour, so marathon pace would be pretty far up there and I'm guessing that 16 miles at MP really lit up your mitochondria. Congratulations on your hard-won progress. It's an inspiration.
I've read some of his articles I think on training peaks but haven't come across that! Is there a book/podcast/article you recommend?
@@supwell He did two huge interviews with Peter Attia, MD, one called "Mitochondria, exercise, and metabolic health" in late 2019, and another in 2022 called "Deep dive back into Zone 2 Training." They're here on TH-cam as well as other podcast sources, and around 3 hours each, with some skippable parts like any podcast, but those are the most thorough that I've found.
Great advice! I did a 3:57 in my first marathon last month with minimal training, now I am addicted and want to take running more seriously. Sub 3 would be an awesome goal. Did you incorporate any speed work? Or was it consistent 10 to 12 milers everyday with 1 long run at the end of the week?
I did a lot of speed workouts for my 1:19 half marathon block last year, so I didn't focus on that as much for the marathon. My goal was to increase mileage and run solid long runs. Toward the end of the training block I did do a lot of race pace (6:30 to 6:40 pace) during the 22 mile long runs. I would work in some faster running throughout the week but I didn't do many structured track workouts. Congrats on the 3:57 in your first race btw! I would take a look at the hansons marathon method for your next race - it's a good mix of volume and speed work. I followed some of the principles for my 1:19 half
Did you have any pace changes in your 16-22 mile long runs or were they always 730-830 pace?
Most of the 16 milers last year I ran at a steady pace when I was building up mileage. Occasionally I would do fast finishes or see how long I could hold 6:50 pace, but mostly they were at that 7:30 pace range. Then this year I incorporated more pace work into the 20-22 mile long runs - stuff like 16 miles at marathon pace with 2 miles at threshold or 2 rounds of 4 miles at threshold (gig these workouts from the Jack daniels running formula). But my main focus first was building up to that 20 mile length so it felt comfortable
@@supwell Do you always run your long runs in carbon super shoes? Thanks
@@Chris-cw8eyno I switch between non plated and plated - usually based on what I'm testing at the time. My favorite non plated this year for long runs has been the novablast 4
VERY INSIGHTFUL
Coming off intermittent fasting like you, but I haven’t switched to vegan. At what point did you make that switch and have you noticed a performance improvement? Or was the vegan lifestyle a health decision?
Vegan was strictly for health bc I got a high cholesterol reading and have a history of it in my family. I did it around the same time I picked up running so can't say it's directly improved performance. But focusing on getting enough calories and reducing alcohol intake (i haven't drank at all in past 2 years) have been the biggest things for me. I don't think it's necessary/best to be vegan but it's basically a cheat code for me to eat a balanced diet since it forces me to eat/not eat certain foods. A lot of the research/perfomance running books suggests that the optimal running diet is high in carbs, mostly Whole Foods and some protein sprinkled in - whether that's lean meat or tofu/beans doesn't seem to matter. Also reducing red meat intake has been linked to longevity - so as with all this stuff moderation is the best
@@supwell my guy 💪🏼💪🏼
I heard long distance running increases cortisol which then decreases testosterone. I was wondering if you were feeling any symptoms the stress from high mileage?
I do want to run a marathon 1 day, but don't think this is a lifestyle I would want to keep doing
I've been distance running for 5 years and managed to accumulate 2 more children in that span so I think we're good on the T front 😂 but in all seriousness, my general philosophy is that there are downsides to anything when taken to the extreme. If I run 120+ miles per week for 10 years, there may be some long term effects on the body. But for most of us recreational runners, training for races does a lot more good than harm. For me it's been a way to get consistent exercise, focus on getting more sleep and eliminate/reduce distractions that aren't beneficial to my training and by proxy my general health. Starting a running habit has also been great for my focus and mental clarity - as well as a way to stay disciplined and goal-oriented
God bless you ❤️
I started running at the end of this past February, no chance I can run that much, last week I did 1:30 10 mile run my hips n knees are not happy 😅
I’ve been wondering, how do you afford all these shoes ?
Ask a cyclist how they afford bikes😂
Cycling is cheaper than running tbh but you can always buy last year shoe models at huge discounts. Vaporflys for $130
Awhile back Meaghan Murray was talking about getting those certifications on their podcast and basically said it was "meh". I think she got them but acted like it didn't matter much.
I feel the same way about my MBA 😂 but yeah they only take a weekend to get so I don't think I'd learn much. Would moreso get it to check the box/as a best practice
One question, how did you fuel your long runs? As in, during the run itself, did you take gels or water and how often?
Either tailwind endurance fuel or Maurten gels! I'll do one serving of the tailwind in a handheld bottle and bring that with me and sip throughout the run - it's liquid carbs. Or I will do 4 to 5 of the Maurten gels alternating between the 100 regular and caffeine versions every 3 miles - this is less cost effective but it's what I do in race day. So I practice with that toward the end of a training block. Check out some of my long run videos if you want more of a breakdown on the fueling
@@supwell Thank you!
Can you speak to how you fuel for the 3 hour training blocks, especially in the summer time?
I watch a lot of your videos and love your content.
Quick Q: Which Daniels plans have you used / recommend? There are six and I see advantages to each. Curious what you do. I'm currently following the BAA Level 4 Marathon Plan and am training for a 3:15 time at the Toronto Marathon in two weeks. My next goal will be sub-3 and I want to give a Daniels plan a try (bought the book on your reco). I've got my running to 60-70 miles / week in the last half of this block and will be gradually increasing that in the next. Thanks!
I did the final 12 week plan. I've spent a lot of time looking at all of them and realized most are similar in structure - the main decision is how many quality sessions you want per week. I'm finding that 2 quality/dedicated faster sessions is best for me in marathon training mode, with one of those being the long run. The biggest thing I loved about the Daniels approach is the workouts during the long runs. So I think most people who work full time will benefit most from one of the 2Q plans - take a look at the one starting at the bottom of page 238 (2 quality sessions designed for people running 56 to 70 miles per week). First workout is 16 mile long run with 12 miles at marathon pace, and it peaks out with a few 20 mile long runs - if that sounds doable that's one I'd go with. And then main thing with the 2Q plans is making sure to get your miles in throughout the week bc he doesn't prescribe how much you should run outside the workout days. So if you're aiming to run 70 per week and his 2 workouts add up to 35 miles, you can split the other 35 miles across 4 days with 8 to 10 miles of easy running per day and one rest day - or across the 5 days with 2 days of 4 to 6 miles and 3 of 8 to 10 miles. That would be my general approach - let me know your questions. I'm super happy to help with anything
@@supwell Thanks Yowana. I'll take a look at that one. I was gravitating toward the 2Q plans and using the easy days to steadily build up the mileage. Keep up the great content!
So Real, 100% true (everything)
Right now Im just using the novablast for daily training, I was wondering if you would recommend a 2nd shoe for speed work and if yes what shoes would you recommend
Love that shoe. What type of speed workouts are you doing? And any limitations you feel the novablast has?
@@supwell I feel like the novablast can't seem to do things closer to mile repeats or 800s just the speeding up of it
My favorites for shorter faster running right now are Mach 6 and rebel v4. Mach 6 is a little more bouncy and cushioned and rebel v4 is lighter weight. Can't go wrong with either at $140. If you want something even more aggressive and plated the Takumi Sen 10 is nice for top end speed but more expensive at $180 - and less versatile than the other two. I'd take the Mach 6 for most versatility
@@supwell thanks I'm going to look into the takumi sen and maybe the topo cyclone as well
Please review Puma Magnify Nitro 2
Does the new model 1080 still bottom out under the front ball?
No bottoming out here. I didn't run in previous versions so can't compare - but this is my favorite max cushioned shoe. Super comfortable and the right level of soft
not sure your advice of dropping the GYM and thus no S+C is very good, maybe ok for a small proportion but not for the majority. Pyramids need a strong base to reach the top is what I tell those I coach.
Where is your strava?
strava.app.link/QjzapvtFYIb
@@supwell thanks! I'll drop a follow :)
Are those 1080 good for wide feet?
The toe box is pretty forgiving in the standard version and they also have a dedicated wide version
Whole squad
100 mileage is ridiculous 😂
Logic?
100 miles (160K) per week, noooo way I can do this😅 I'll give sub 3 a pass
It's not a requirement! Just what worked for me to get 2:49. Check out the Hanson's marathon method if you're looking to go sub 3 on lower mileage
@yowana I agree, it's a great way to build that base, especially if you have long term goals. If someone wants a fast marathon, a big base is the most efficient way to go.
On the other side, some people are talented enough, or have been running long/consistent enough to do amazing things at lower mileage, then when they bump up the miles later, greatness ensues.