Chinese New Year, unfit shoes and 2nd marathon race pace run

The week that been waiting for - Chinese New Year week - with a few days of leave and public holidays.
It was like a week for training - sleep earlier, run, stretch, add in some strength work out, rest, eat.
Although with a tempo and a marathon race pace run, with increased mileage, the leg still feel fresh most of the time.

However, an unexpected event after balik kampung is that the new PureFlow 3 was unfit on it's 4 th run during the festive season.
I had to aborted the training, bought a new shoes in a rush and train with it in a way that seeing some problem approaching (blisters, black toenail, and anything results from less of cushioning).
Not to say don't know what to with the new PureFlow,
and most importantly, need to find a shoes that suit me to maintain the training, and also to be able to go into the race.

I'll have 3 brand new shoes lying on my floor now.
Brooks Ghost 6 - for recovery and change of shoes type for a traditional drop
Brooks PureFlow 3 - initially the default shoes
Nike Free 5.0+ - the CNY surprised buy
And there'll be the forth one for try out.
If given one pairs of shoes for a life span of 800km, I'll then have 3200 km lying down on the floor.
Given a lower average of RM 380 / one pair of shoes, it's be around 0.475 cent per KM.
Alright, stop the calculation. This is just a nervous count.
The cost of getting a suitable shoes? Priceless.
So for those for have found the right one or those can fit in any shoes - it's really a great great thing.

2nd Marathon race pace run - a good thing to happen on a holidays week, where enough rest able to prepare for it. I always have book "Advance Marathoning" with me when balik kampung, any time I open any chapter and read will learn new things, things that last time not comprehend but now does, or things that last time not appreciate but now does. This time the chapter was marathon race pace run.

Week 01-27-14 to 02-02-14

Day		Distance	Time	Speed	Route
Mon (Jan 27 14)		10.3 kilometers	1:02:23 min	6:02 min/kilometer
	Recovery
		6.3 kilometers	37:55 min	6:01 min/kilometer
	Recovery
Tue (Jan 28 14)		16 kilometers	1:21:35 min	5:06 min/kilometer
	Lactate threshold, Notes: 16 km with 6 km 15-k pace target 4:05/km Leg feeling tired, the first 5 km range within 6:00-5:13/km pace. Target at 4:05/km, but the first km of tempo was at 4:12/km, followed by 4:07/km after put more effort. Push more on the next km and it become 3:57/km, unable to gauge the pace well that it pace out of control. Split: 4:12, 4:07, 3:57, 3:53, 3:53, 3:50. Suppose to be running at 1 hour effort but I guess Im running at my 5-k pace, and after the 6th km I doubt I can continue more. This shows still not stable in maintaining the effort. Stumbled uglily on the uneven pavement outside Tandas Awam of Padang Polo at 12th km during the easy run. I guess the leg was really tired that unable to lift up enough make a stride. Lots of stop during the easy run for the traffic and the fall.
Wed (Jan 29 14)		24 kilometers	1:55:28 min	4:49 min/kilometer
	Medium-long run, Notes: A run at hometown on a work day. Ran outside campus and the traffic was heavier than during weekend. Car passing by with a higher speed, and another one came from the back at a even higher speed to take over. Rushing to the punch card perhaps. The traffic become less after the rush hour. The road is flat, ran across an overhead bridge thru and fro twice. The pace was below 5:00/km after 6th km, and surprisingly able to maintain below 4:42/km after 10th km. The effort was within comfortable range so I just let the pace flow. I find that training is easier to cope with during holidays and in the morning. Some tiredness felt at the last 2km. Hope it wont cause delay soreness on Friday again. At about 13-14 km saw and Malay uncle in the front. It took me some time to reach him even though Im running faster than my usual pace, so I sensed that he is up to some kind of training too. As I overtook he turn to see who is this and we greeted. Met him again at the overhead bridge and he didnt show sign of slowing down. He shouted berapa KM? I guess we both know we met a running friend, as at this part of town, its rare for people to run at a main road and across overhead bridge and at this hour.
Thu (Jan 30 14)		10 kilometers	58:47 min	5:52 min/kilometer
	Recovery, Notes: An 1 hour run but spent 1.5 hrs outside. After started a few steps, suddenly feel the shoes very unfitted and theres pain at the point where the right shoe wrap around the ankle, I guess area near talus. It hit the edge of the shoe wall and was irritated to causing pain. The same shoes but why it happen today not the previous two day26159;65311; Stopped many times by the road side adjusted the laces again and again and again.
Fri (Jan 31 14)		21 kilometers	1:42:14 min	4:52 min/kilometer
	Medium-long run, Notes: Gamin almost out of battery, export data from Endomondo. Morning run retired due to unfitted shoes on PureFlow 3. Went for a emergency shopping in the morning and ran in Nike Free 5.0. For some reasons the pace was higher, able to maintain below 4:42/km after 10 km. Nike Free 5.0 is a minimalist shoes, with toe to heel drop slightly more than Pure Flow but less than traditional. The cushioning is less than PureFlow which cause some muscle soreness after the run. I would say PureFlow cushioning is what Ive used to and would like to continue to be in. Perhaps the size smaller for me, blisters occur after 21 km run on most left foot fingers and right foot thumb feeling pressed. I guess black toenail will develop very soon. The first feeling of running in it is really free, less. If the size suitable, it will be suitable for me for shorter fast pace run. Till now, Ill still looking for cushioning and heel to toe drop that same as PureFlow, with better size fit.
Sat (Feb 01 14)		10 kilometers	1:00:08 min	6:00 min/kilometer
	Recovery, Notes: Gamin almost out of battery, export data from Endomondo
Sun (Feb 02 14)		29 kilometers	2:15:46 min	4:41 min/kilometer
	Marathon Pace Run, Notes: 29 km with 16 km at marathon race pace target 4:25/km. At first was worried unable to get used to the new NikeFree. It was tight on right foot and palm was feeling soreness sometimes. Wrapped with plasters 4 left foot fingers to cover the blister and one more on the right foot thumb. The pace was able to go below 5:00/km after 5th km. On 14th km started to picked up into marathon race pace, but results in 4:29/km for the first 2 km. Pushed further and it become 4:20/km. The pace able to maintain 4:20/km and below except for two hydration. Splits: 4:29, 4:29 - hydration and gel-, 4:21, 4:18, 4:16, 4:20, 4:15, 4:27 - hydration and gel-, 4:15, 4:16, 4:13, 4:15, 4:16, 4:24 -hydration-, 4:15, 4:09. This would not be a perfect marathon race pace run as was running on all flat terrain not mimicking race course profile. Consider hydration may take up to 10-15 second, an higher avg pace need to set to compensate the slow down. Although targeted at 4:25/km, but when the effort come with a 4:20/km pace and still feeling ok to go on Ill continue the same effort as unable to estimate the time for hydration. Reading again the chapter on marathon race pace run and learn something new, that its not only about the pace, but the overall condition such as shoes, drinking station and course profile.

• 	Run Distance:	126.76 kilometers
  	Run Time:	10:54:16 min
  	Total Time:	10:54:16 min

A day that have to retired from training - the shoes is unfit

Took the chance of holiday on day 1 of chinese new year (初一), I headed out for a 21 km medium-long run in the morning. However, I couldn't make it as the shoes is unfit - the edge of the right side of shoes compressed on the talus bones, cause friction and etc that cause pain while running. The edge was like wrapped directly on the bone and it cause pain when running.

This is brand new PureFlow 3 into day 5 of running. I've done one recovery on Mon, one tempo run on Tues and a enjoyable 24 km run on Wed with no problem. However, during the 10 km recovery run yesterday the problem started to occur. The 1 hr recovery run took 1.5 hrs as I stopped many times to adjust the shoes. 

Worrying the same problem today, I tested a few strides before heading out. And the problem still there. After 45 minutes of trying on different ways (different ways of lacing, took out insole, change socks) and I decided to give up the morning run.

I'd probably go find a new shoes today to make it for the evening run.

For so many Brooks running shoes, this is the first on I experienced this. Google on how to explain this situation and I found it here.

http://www.fittedshoe.com/SHOE_ARTICLES/Shoe_Problems.htm

It says it's probably due to new shoes, pronation, or etc. 

Well I guess the new design doesn't suit me. This would be a headache to me because I've been running on Brooks for a long time, and I've accustomed myself to PureFlow series. Looking at the other half of the glass, this could be a chance to look for new shoes? But I'd rather I find a right one and staying on it.

So this is the task for new year.

Change of shoes preference: From Launch to Pure Flow

8 months ago I faced problem of choosing right pair of shoes for Macau Marathon. One week after getting Brooks PureFlow, a minimalist shoes, I bought another new pair of Launch that have conventional toe-to-heel drop with enough heel support for me. (Both experience I wrote it here and here) The reasons being so was I could not accommodate to the minimalist design of PureFlow which change the way of my running form. Although I had been thinking I was running in "mid-foot", but apparently I still recruit much of the heel for support. I had been running in conventional shoes with sufficient heel support, and therefore I use Launch which has a lighter weight for the race.

However, things has change since then.

After Macau Marathon, I suffered for light ITB due to cold temperature and down slope running. One month later I ran Newton New Year Challenge with slightly disturb ITB but manage to complete the race. However, after the race I found there's new symptoms - plantar fasciitis. It was on the left foot and it aggravated after I went for hill run at Botanical Garden.

It was January and I was about to start another training cycle.
After some research and information all pointing to - plantar fasciitis is not easily settle.
After some trial and error I found that the symptoms was more serious after a downhill run and it was less when I ran in minimalist shoes.

Since then I tried to run mostly on flat surface and in the minimalist pair of shoes (which is PureFlow for me). I use Launch on the day that not required much distance just to wear the shoe out.
Plantar fasciitis was very disturbing at the start. The worst thing is upon getting up in the morning and the pain was intense with each steps. Advice I found is that to stretch and massage the affected area first thing in the morning before take the first step. As the days go by, the symptoms become lesser and I was able to complete the whole cycle of training for SCKLM.

Right now the pain will still come back, especially after running in my Launch, or after long run or hard sessions that probably recruit heel area of the feet. However, ironically, the shoes that I was complaining of has become the shoes that I need to run with now. And I have bought the second pair of it.

Right now PureFlow seems to be the answer for me.
However when I first started to run in it, it cause much blister on my feet and between toes.
Now the condition is better but I still need to do preventive measure by applying plaster around selected area during hard train.
It's probably the size of the my current PureFlow is smaller for me, but the shop don't have half size larger of my current size.
Using Brooks website I found that my size for PureFlow should be half size larger than my current one.

This is some transition for me during the last half a year.
The shoes question is always debatable and it's hard to come out with one right answer.
It might need a lot of trial and errors before we meet the right one.
and even the right one might change...

I'm still waiting for the right one for me.
Right now, it'll be minimalist (e.g. Pureflow), accompanied by minimal plantar fasciitis.

PureFlow2 design - location of Brooks reflective logo has put at front part of shoes

Minimalist design with minimal heel support. Though it's not like barefoot shoe have zero drop. Some heel support is still needed for me.

Reflective material at the back for safe running at night. 

The asymmetric lacing that same as Green Silence. The material of shoes has good ventilation for me.

2nd pair of new shoes in one week - Brooks Launch

As mentioned in my previous post, race day shoes issue is bothering me now.

Green silence - less cushioning and reducing life span (1 year plus at mileage of 400 km), I decided not to run it in.
Glycerin 9 - heavy and a deteriorating life span (1300 km and 6 months old)
The brand new Pure Flow - less hell support that my leg unable to cope with a sudden change. It's not a good idea to try something new when a race is approaching.

And therefore I've purchase another new shoes in one week time - Brooks Launch, with traditional heel support, sufficient cushioning and relatively lighter than my regular trainers.

Already put the new Launch into training and at the 2nd day of running. The cushioning and foaming is certainly less than Glycerin and PureFlow which contain DNA technology. However, the hell lift give a peace of mind that it won't differ much from the running shoes I've been accommodate to. The "ground reflection", or the "hardness of sole" is more obvious when running at a slower pace such as during recovery. It could be due to the new shoes that have more friction. Perhaps it will get better when I get into it for a longer time. However the feeling was amazing when running in fast pace such as interval or strides. I can feel a sudden loosen up on feet and the responsiveness on each stride.

Hopefully this is the right one.

(Know that Brooks is discontinuing Launch and make PureFlow as the replacement. In my opinion it is not an replacement because a sudden change in hell support will truly affect the muscle mechanism during run, unless one have been training in less hell support shoes since the beginning of a training cycle. I don't think Launch lovers will accept Pure Flow as a replacement.)

Update on 13th Dec 2012
I have completed Macau Marathon in this Launch. Been running in this since 2 weeks before the race. I'm glad I've wore it for the race instead of PureFlow, as the toe-to-heel ratio that almost the same as the usual trainee that I wore. Compared to Glycerin 9, it is much more lighter but less cushioning. Will definitely hope Brooks continue to come out model for lightweight trainer not target for barefoot marketing.

New shoes experience: Brooks PureFlow, Day 1, Recovery run

Purchased Brooks PureFlow to run in the coming Macau Marathon after much consideration, which I still doubt whether it's a good choice.

Currently, I have two pairs of shoes which is:

Glycerin 9 - for most of the run and logged at about 1300km, and 

Green Silence - for tempo and interval which I feel less cushioning for me to run the full marathon, worrying my feet not able to fully accommodate to the stress.

I have two choices in my mind for the race which is Brooks Launch and Brooks PureFlow.

Launch - good reviews by runners as lightweight trainer/racer

PureFlow - featuring the recently popular "barefoot" concept, and it's said to provide more cushioning than PureConnect.

I eventually picked PureFlow due to:

1) Newly marketed with new technology such as DNA midsole (as compared to Launch).

2) I thought I've always been running midfoot so it should be able to adapt to barefoot trainer.

And the first run made me wonder.

Take away the heel support on your running shoes and you know which type of stride families you belonged to. 

The first few steps walking in PureFlow I could feel that the heel is gone. 

The first few meters on the road, I realized this not going to be good, especially when the race is 3 weeks away. I couldn't feel the heel and I ran entirely with mid/fore foot. Only now I realized I was always using some support on my heel. Which tells from the worn out pattern of my shoes.

It's actually a good shoes. 

The light weight didn't compromise the softness and comfortable.

It's quiet flexible and cushioning is sufficient.

It wrap the feet well and if the shoe size is right, you won't get the feeling of "feet being wrapped around" 

For those who would like to learn to run barefoot, this is a good shoes to start with. 

Your landing will automatically transformed to mid/fore foot which still providing protection for your feet.

Do check Brooks website to determine your suitable size before getting one. 

It's good to start with this shoes at the starting season of training, that one's muscle will able to develop adaptation to the shoes. 

However, 3 weeks to a race?

I have always been accustomed to shoes with heel support and the benefit of a change in such a duration is questionable. Althought Green Silence consider "flat", but it still have some degree of heel support.

All the effect contribute by the "heel-to-toe offsets", which measure the difference between the "heel" and "toe" of the shoes.

A comparison will see the different.

Heel-to-toe Offsets

PureProject Collection: 4mm

Green Silence: 8mm

Launch: 9.5mm

(Reference: http://www.brooksrunning.com/Brooks-Lightweight/lightweight,default,pg.html)

Today's 8km recovery ran in a cautious mode, counting the steps.

Along the way there were some pain on the leg here and there which subsided at the end of the end, could it be psychological effects?

Will do the test again on tomorrow's 32km long run and hopefully it will give me some idea on how it will perform for a 42km.