Gabba Gabba Hey Ho let's

[TheEd]

nice to have you back Anba

very interesting re: shoes

will take a look at the various carbon shoes


TheEd
ps.. I have created a new forum to discuss different aspects of the training which also involves MrsDuck's group who I am coaching

https://www.time-to-run.com/forums/Forum...ing-extras

[Anba]

Tq coach... im just grateful we can run here...

Regarding the next gen shoes...quite a number of good ones around coach...
here's a good review
a good comparison all the top carbon plate racers below
https://www.youtube.com/watch?v=TrMS4jyALeQ

1. Nike
  -Next%
https://www.youtube.com/watch?v=vM5gFIRoJeM
  -Alphafly
very detailed review
https://www.solereview.com/nike-air-zoom...xt-review/

2. Adidas
the old one...
Adios Pro--- very hard to get...
https://www.youtube.com/watch?v=vM5gFIRoJeM
but june might see the release of the new line of racers and trainers
adios pro 2
Prime X

https://www.youtube.com/watch?v=sQELi3nMDwg

3.Saucony
-Endorphin Pro--- carbon plated Racer
-Endorphin speed-- Nylon plated...can train and run
https://www.solereview.com/saucony-endor...ed-review/

many liked the Endorphin Speed coach ...since the nylon plate made it possible to train and race

they will release the 2nd edition coach... price might drop for the 1st generation

4. New Balance
REc elite 1 and 2 coach...
https://www.youtube.com/watch?v=SCx61PXqKms&t=7s

5- Asics Meta speed and sky
https://www.youtube.com/watch?v=TrMS4jyALeQ

6. Puma deviate Nitro Elite
https://www.youtube.com/watch?v=W9fqeL6zQdY

[TheEd]

Hi Anba .. what was of interest was your lower pulse, yet faster pace

One of the runners in the group has shown an interest in getting

I am not a fan of fad and would ideally lean towards a cheaper version that works, so will be looking to see what is on the market this side

TheEd

[Anba]

Good Day coach,
these are some significant results from my Log book....

on my first 2 easy runs on the Puma Deviate Nitro on the 18/5 and 19/5
at 5k Distance

18/5    Time = 30'19  Avg Pulse= 127  Avg Pace=6'03
19/5    Time =  30'12  Avg Pulse= 128  Avg Pace=6'02

as Compared to my Easy Run on the day before

17/5    4.75k  Time=31'10  Avg Pulse=127 Avg Pace=6' 34

The shoe was a Reebok Forever Floatride Energy 2... considered a great bargain buy with good durability and a responsive midsole.

Initially I thought this might be an anomaly since there is a 30 second difference in pace for the pulse rate of 127 , checking back all 3 runs were at the same time, same route.

Comparison of my Day 1 runs for the Program

2/6/21
Shoe: Puma Deviate Nitro
1:08'20
Distance=11.75k
Avg Pace=5'48
Avg Pulse=140
Time of run=6.55am
Temp=26 Degree C

28/4/21
Shoe: Puma Speed Racer 300
11:57k
Avg Pace=5'57
Avg Pulse=140
Time of run=5:08 am
Temp=24 Degree C

A difference of 9 seconds in pace at an Average Pulse rate of 140 plus the faster run was done in a much more hotter environment and with inclines.

Long run comparison
The latest, Last sunday
6/6/21
Shoe= Puma Deviate Nitro

1:46'50
18.12k
Avg Pace=5'53
avg Pulse=140
Last 1k Pace =4'59, Avg Pulse=160
Total Ascent =72m
Total Descent=63m
Time of run= 7:05am

6/6/21
Shoe= Puma Deviate Nitro

1:43'27
17.04k
Avg Pace=6'04
avg Pulse=144
Last 1k Pace =5'54, Avg Pulse=155
Total Ascent =7m
Total Descent=29m
Time of run= 6:13am

Very impressed since the long run was done around hilly area and slight higher temperature as compared to the previous long run since we are only allowed to run after 7am...which is warmer as compared to runs at 6am...
My furthest and fastest run so far for my long run, I would say I was less fatigued, easier to hit faster pace overall it made the long run quite enjoyable...
The 5k breakdown for both long runs
       

[TheEd]

Hi Anba .. I would save the Puma shoes for time-trials and events, and keep training in the other shoes

just a thought

TheEd

[Anba]

Good day coach,
Midweek report
Midweek report

Day 5 Sunday 6/6/21

Resting pulse=44
1hr 46' 50"
18.12 km
Avg pace=5'53 Avg pulse=140

Very enjoyable long run.

Mon 7/6
waking pulse=45

30'32"
5.29 k
Avg pace=5'46
Avg Pulse =140

Tues 8/6/21
waking pulse=45
31'41"
5.20 k
Avg Pace=5'58
Avg Pulse=134

Day 8
Wednesday 9/6

waking pulse=45

6x1k+ 60 secs recovery Walking



no / Time / Avg pulse/Max pulse
1 / 4' 48.6" / 148 / 163
2 / 4' 57.0" / 151 / 164
3 / 4' 37.0" / 155 / 169
4 / 4' 44.8" / 159 / 176
5 / 4' 42.0" / 162 / 185
6 / 4' 38.0" / 163 / 180

Overall
Avg Time= 4' 44
Avg Pulse=156
Avg Max Pulse=173



For recovery, just light walking.

no/ Lowest Pulse/Avg Pulse

1/ 116 / 142
2/ 123 / 147
3/ 134 / 153
4/ 136 / 156
5/ 147 / 161
6/ 147 / 163

I just ran by feel, a different route, just a straight road coach, to and back... cheers coach
p/s the Puma shoe midsole is very thick and chunky coach... can be used for a 10k and above race... I'm just not that confident running fast in a corner using it for my 4kTT coach which is done in a my neigbourhood... anyway coach thank you for the advice, very timely...

I will reduce my usage in the super shoe.. interestingly coach... I stumbled on to this article... https://www.runnersworld.com/gear/a36488...-every-day
from the article...


“You can run 20 seconds faster per mile at 80 percent body weight on an AlterG treadmill and some aspects of you will be fitter—hamstrings, etc. But your heart maybe didn’t have to work as hard,” Ward says. “I feel like this phenomenon translates to super shoes. Some people are running the same times in training and it just feels easier—they aren’t stressing their body harder (or the same) by running faster.”

Fullem agrees, speculating, “If the shoes make running faster easier and you’re expending less energy to run faster, you’re not gaining as much of a training effect. I view them similarly to a pair of spikes, in that they’re designed for racing.”

[TheEd]

Cheers Anba .. when it comes to the treadmill training, you can achieve the same as running outside by setting a 1% incline but (imo) the calf muscles take a little time to adjust to the treadmill, often runner's calves are sore after the treadmill. So whereas, the 'new' shoe provides absorption and then transfers weight forward, the same can't be said for the treadmill

(imo) it is firstly the impact absorption, which is firstly creating less muscle fatigue and then the rebound effect allows for using less power to achieve the pace

just an opinion and it will be interesting to see what comes from these shoes and whether they will be banned or that we have now moved into new territory where shoes play a 'bigger' role in performance

on we go TheEd

[Anba]

Good Day Coach
Yes coach, I do agree with your opinion and with a lot of long time records falling and the rate for example the recent women world 10k... i do have a strong feeling...them spikes are doing a very great job

week end report

10/6/21
resting pulse=44

34' 21"
5.11k
Pace=6'43
Pulse=125

A relaxed and very easy run for recovery.

11/6/21
Resting pulse=45
1:02:03
10.3k
Pace=6'01
Pulse=135

running easy and enjoying it.

13/6/21
Resting pulse=44
5k paced run

Morning
25 C
5k paced run
25'07
5k breakdown

Time Avg Pulse
5'12 142
4'58 155
5'09 158
5'03 159
4'45 162

AVG Pace=5'01
AVG Pulse=155

Just ran according to feel like always...quite enjoyable ...went comfortably fast but not in a punishing way. Overall nice run.
I'm using the extra time at home reading some running books...Currently, im reading South African Coach Norrie Williamson's book quite interesting and enjoying the content... although it's the older version (1998 ed) but most of the information and knowledge is still useful... cheers coach and have a good day

[TheEd]

Nice training Anba .. seems you are going with the sessions in a good manner

TheEd
ps.. I met Norrie the first time on a coaches seminar in 1989 .. the South Africans love their ultra distances, whereas I was more fond of a quick death than a slow death

[Anba]

Good day coach
lol...very true Coach...the great comrades...

Monday(14/6)

1:00' 03"

10.09k

Avg Pace=5'57
Avg Pulse=137

Tuesday (15/6)
33'26"
5.61k
Avg Pace=5'57
Avg Pulse=135


Wed 16/6
3 X 5 mins fast+ 60" recovery jog
Pace | pulse | max Pulse | Dist
4:43 | 153 | 166 |1.06 k
4:37 | 155 | 172 |1.08 k
4:21 | 161 | 177 |1.15 k

avg Pace=4'33
Avg Pulse=156
avg Max pulse=172

Avg/Lowest Pulse 1 min easy jog
147 /123
155 /133
160 /150

Thurs 17/6
41:23
6.72k
Pace=6'10
Pulse=135

Fri  18/6

6X1 min fast +60" recovery
Pace | pulse | max Pulse | Dist
4:07 | 150  | 171          |242 m
3:49 | 147  | 164          |261 m
4:14 | 157  | 180          |236 m
3:41 | 160  | 183          |271 m
4:04 | 159  | 182          |245 m
4:07 | 161  | 186          |242 m




Avg Pace=4'00
Avg Pulse=156


all is well coach, looking forward to Sat TT coach. Cheers