Running

https://youtu.be/4vPa9F2Ixo4

https://youtu.be/pRTWKV07QAI

https://youtu.be/RCKOAyOwm1c

Just a couple but he's done loads

Nice, thanks. That lunge hip flexor stretch has been in my routine for ages now 👌🏻

Chilled Parkrun today in Wimbledon- didn’t really know the course and first run in anger in a while.
19.09, HR 165ish, didn’t know where I was going, reminded me of school cross country races, I might actually join a running club now.
Gotta thank the UM neighbour for dragging me out of the run funk I’ve had recently.

Another target reached today. 1st ever 20k run. The last 3k were hard. Pleased I kept going tho.
20 k 1hr 56.
Had a bit of a wonky start as needed an emergency poo.. Coasta coffe came to the rescue

Emergency poops are a right of passage! Good work!

Ta 👍. not had the wild poo.... Yet

This looks excellent
https://www.suffolktrailfestival.co.uk/

Wild poos are ace. For a given value of ace.

Well done on 20. The last 3 are a bastard.

Wild poos are ace.

If buried / carried out appropriately. Else they're just shit.

19.09, HR 165ish

You're a monster.

So if I want to get some cheat shoes, what should I go for, coming from Brooks Adrenaline GTS? The Brooks Hyperion are just too ugly.

I use high arch green Superfeet insoles, just cause that's what Scheritt prescribed for bike fit. Is it madness to change shoes 14 days before a HM?

Is it madness to change shoes 14 days before a HM?

Yes.

Yeah 2 weeks definitely isn't long enough to get used to them especially if it's your first pair. I reckon 3+ weeks as the extra stiffness can make your feet ache at first so you have to break your feet in as well as the shoes. Rolling you soles and arches helps. I've got or had all the super shoes apart from the Hoka Carbon x and the new Adidas. Endorphin pros are my absolute favourite and your most trainer like. I've got some black superfeet insoles and they definitely won't fit into the Alpha/Vaporflys

Those Sauconys look good, might try the Endorphin Speed as my next pair of training shoes, then if I want to go full race-pace switching to the Pro's won't be too much of a stretch. Bit concerned on grip though, really enjoying the trail I've found here.

You reckon the Superfeet will be fine in shoes with a sole plate?

Superfeet will definitely go in an Endorphin but are little too wide in the heel and way too wide (about 1.5cm)in the arch to fit in my Vaporflys but that was hard to show in a photo. The Endorphins have all the grip you need for tarmac even in the wet but are not suitable for trails as the midsole foam is exposed and would get ripped up pretty if you took them offroad. Which is why the trail version has a full thick rubber outsole and the midsole is wrapped in mesh to protect it. I've just bought the endorphin trails and as i mentioned up thread I've found them a bit of a let down as they are only an endorphin in name not in nature. In my opinion they need either a less aggressive tread more like a peg trail or a lower stack height like an inov8 to fit a more purposeful application. They're well built but possibly over built as they're heavy and even warm in winter. I wish i went for the Salomon ultra glides instead now for a fast trail shoe. I haven't used the superfeet in my running shoes as they're out of my offroad cycling shoes but as long as they slip inside ok I'm sure they'll be fine in a carbon plated shoe. The superfeet do feel stiffer in the heel to rear of arch than a regular insole but i think they're still too thin and flexible to add any extra stiffness that could cause discomfort they should just disappear in use but I'll try them tomorrow when I do my 3k dig off the bike and report back if i have any issues. I went speeds for training and pros for faster stuff and racing and have just killed my speeds and will just buy them again without even looking at anything else as they were so good and would still make a very good HM race shoe. The speeds are a bit kinder to your feet on long runs and aren't that much slower than the pros and the nylon plate still provides plenty of pop over a regular shoe and they both have the same shape and foam in both models.

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Top info, thanks.

The last time I ran (many years ago) I got ITB trouble right before my 10k target race. Adding the Superfeet seemed to help and I’ve just not taken them out again.

Apart from the holes in the toes the Brooks sole has almost no ware after 850km so I guess I can keep them for muddy trail type stuff.

How long did the Speed last you?

Running wave etiquette? Comming from cycling where its good etiquette yo wave while out on the road I took this to running. Is there an etiquette?

No smiles, no waves on the Putney towpath

Bought the Apple Watch
Saturday: Paced myself to a 10k PB (something I wouldn't have achieved without the watch)
Sunday: Positive LFT. Back to the drawing board
eyeroll

Plenty of smiles and waves out in the home counties, precious few inside the north circular unless you recognise someone.

I ran a 19.53 5k time trial on Thurs, 32.30 5 mile race on Saturday and a 1.34 solo half yesterday round the track. It was a bit windy and I was thinking about giving up from lap 20 or so.

I'm not going to do much running today

In London? No waving; no nodding. Any acknowledgment of another runner will mark you out as some kind of weirdo.
Anywhere else in the world it’s completely fine.

I wave more when it's particularly bleak weather. Shanghai doesn't have tons of runners (compared to Europe) so if I see another runner there's a reasonable chance that I know them, so it's best that I try to be friendly.

In Leeds it’s a mix - more likely to get a wave/acknowledgement out on a trail than on the pavement..

I do a half-hearted wave/peace-sign combo but I don’t actively look for acknowledgement like I did on the bike

I’m more conscious that I don’t want to come across as aggressive in any way so I’m not going for eye contact/shouting hello. (I also try to pass very wide and even cross to other pavement if I’m out at night rather than risk surprising someone)

If you're waved at, wave back. Or don't. If you wave (or don't) and someone does, or doesn't, wave back, does it matter? Make a tumblr post if it does. It's running, not Tinder. Unless it is Tinder, and I'm really bad at that too.

I wave / nod / acknowledge on quiet / empty trails. Sometimes.

My speeds lasted about 1oo0km but probably over 1/3 of that would have been treadmill which is always easier on trainers. I probably could have kept them a bit longer but i like buying new trainers. Nikes carbon shoes last a little over half that and I'll report back on any superfeet in the endorphin issues later.