 Oh man, everyone one day at a time one day at a time. Welcome back to the studio No filming outside of the studio today. I did do cross training today. No major updates. I'm just trying to be patient I still have the boot on doing a little bit of walking around my house and it feels Okay, I know it's not ready for anything beyond a little bit of walking So I'm just gonna stay patient and keep hitting that aquajogging as best I can and yes I do have some ideas to Dress up the studio a little bit moving forward. So stay tuned I just have some thoughts on lighting and yes It's getting a little tight in here with respect to where to put all the shoes when I'm talking With all of you about the different types of shoes to use for different types of runs Like what we're gonna do right now and yes today's vlog could easily be broken up into three four Five different videos and maybe down the road. I will do that for example make one vlog all about Running shoes just for a tempo day or running shoes done just for easy days, etc. Etc. But for today, I'm gonna pick out five different types of runs that we covered yesterday If you haven't seen yesterday's vlog, I broke down basically eleven eleven different types of runs that you can incorporate into your training Plan up a right-hand corner go watch it if you'd like and all eleven runs are yeah explained and broken down But today I'm gonna I'm gonna grab five of those runs and attach running shoes to those runs So let's dive in does that sound good and by the way, I hope you had a good day Hope you had a good run. I see your runs happening on Strava I'm getting a little a little antsy as I mentioned yesterday about not racing Well, it's getting a little more difficult for me to hop on to Strava and to demore global running and see It just looks like you guys are having a great time. I see your photo So I'm glad you're out there just pounding ground and getting the wind in your hair and tossing in some miles into those legs So anyway, huh here we go. So we're gonna start off with the easy run That's right. So what is the goal as I mentioned yesterday? What is the goal of an easy run to recover to make sure your legs are ready for tomorrow's run, right? That's the goal of an easy day recovery run You want to make sure you're ready to rock and roll the next day or the next day and I also use easy days for warming up my legs For when I get back home after the run to stretch really well to foam roll And so that is the goal of the easy day now. Oh my goodness We got a lot of options for you for ease and keep in mind I do not own every single running shoe out there on the market Although the collection continues to grow and I'm excited about that and again when I buy new running shoes someday hundred K We're gonna buy you new running shoes folks out there, but for now I don't own every shoe, but I'm working on building up the collection. So I'm gonna go with my favorite first It's no surprise that the new balance beacon is my favorite easy day Running shoe some people use the beacon for faster paced runs and that's fine. I think the reason I don't do that I think the upper this knit upper is not quite of an it doesn't lock down on my foot Tight enough for faster paced runs And I know some people that use this this shoe for half marathon races and even I've even heard somebody use it for a marathon It's not quite that type of shoe for me But again my gate cycle and my foot strike is different than everybody else's and so I Love this shoe for the easy day. I love how nimble it is. I like I like An easy day shoe to have some flexibility in it to in order to stretch out my sole is and my calves Especially in my you know to give some nice stretch to that Achilles tendon area So because see how I hate to even do this But see how flexible that is that is what I'm looking for in most of my easy day shoes number two Oh my goodness. I forgot to grab it. It's actually on my right foot My left foot has the boot my right foot is the all I'll get it I'll get some b-roll shots for you It's the ultra Torin 3.5 a zero drop shoe when I'm really feeling tired and like I need a good or actually I'm sorry when I'm really feeling sore I love the ultra Torin to stretch because it's zero drop to really stretch out the entire Kinetic chain. It's it doesn't quite get the the hamstring, but it really gets everything I would say below the knee really really well for stretching Okay, number three for an easy day shoe is of course the Nike Pegasus 35 I like this shoe. I don't love this shoe Some people love it and I will probably acquire the Pegasus 36 very soon But the reason I don't love the Pegasus 35 quite as much for my easy day It's a little more rigid a little more stiff through not even necessarily through the midsole But more so through the outsole I think Nike could actually Parse down the outsole Rigidity and it just feels a little stiff in the landing for an easy day shoe This could almost be a little more of not tempo day But between a tempo day and an easy day so anyway, but I do put it in the easy day category For me. Okay, here we go. Now. What is the goal of a threshold run to go faster? Almost race pace. So you want to think okay? If you have a race day shoe and you know how heavy your your race day shoe is what it feels like on your legs on your feet Then think to yourself. Okay, if I'm looking for a threshold run shoe a shoe for faster longer Workouts think of a shoe that's a little more support a little more cushion than your race day shoe So that would be for me the new balance Zante This is the v4, but I've also heard great things about the Zante pursuit I really like this shoe. You got to be a little careful if you have a Injury history like I do so I didn't use this shoe quite as much this last training block But this could be an option for you the new balance Zante v4 or the pursuit of fast and snappy in the shoe Okay, the next shoe the adidas Audio's for you know how much I ran in the shoe the last training block probably too much I made a little bit of a mistake using this shoe for a couple of middle distance days and one long run Instead drop down the volume in this shoe and just use it for faster shorter snappy threshold runs Anything from life for my well You could even do like three miles up to maybe eight miles for a nice solid depending on what distance of race You're getting ready for so that's another option moving on. Oh Let's see. We'll go here carbon rocket for sure from Hoka pretty It's a one millimeter drop. I think they're gonna bump up the drop in this shoe someday, but so far I'm pretty I'm still pretty excited about this shoe. I can't wait to get healthy and take it out for some faster snappy Threshold runs and moving on to one more shoe from Nike. That's right the Nike zoom fly flying it Man has a carbon fiber plate just like the carbon rocket does it has a carbon fiber plate in here So definitely you can feel a little bit of snap from that carbon fiber plate and I like the stack height Just to protect my legs a little bit again this last training block I learned some lessons, but I do like this stack height being I think it's 33 millimeters So it's a little higher. It will absorb a little more of that of that pounding Especially if you're doing threshold runs on pavement harder surfaces So that is another option and you might be wondering why not the turbo I think the turbo is a little too loosey-goosey through the upper for faster snappy work I put the turbo from Nike the Pegasus 35 turbo Into the middle distance and or even long run category just saying so anyway, okay Moving on to long run number three. What should be the goal of a long run shoe you want to protect your legs You don't want to be over tired or over sore from the pounding from a long run and for me Most of my long runs are from 18 to 22 miles depending on where I'm at in the training block for you It might be 12 miles. It might be 16. It might be eight wherever you're at doesn't matter But the goal is you want to make sure you're not beating your legs up too much You know, you're not trying to go over, you know, too fast in a long run. It's just nice steady Aerobic running. I just heard the UPS truck drive off So that means the shoes are on the front front porch. So that is exciting. We will open those up for you tomorrow Okay, so long run shoe number one option number one is the turbo for me. Love it because It's lightweight so it doesn't wear out my legs too much from carrying, you know 10-ounce shoes or 11-ounce shoes for 20 miles So I love it for that reason and it is so fast and snappy sometimes I do drop it down to a tempo day or a middle distance day Okay, shoe number two also from Nike. Oh the Vamero 14. Give it a shot everybody I cannot use this shoe for some reason the lacing system doesn't work for me on the top of my foot and I maybe down the road. Maybe the Vamero 15 I'm hoping something has changed through the lacing system, but I still love the ride in the Vamero 14 I would strongly consider especially if you're a heavier set runner like if you're a big and strong 200 plus pounds like you're just like you're like a linebacker out there putting putting in a long run This shoe could be a champ for you. So the Vamero 14. I do love the ride a ton Okay, moving on the Skechers razor three. Yeah, I'm not afraid to put it in the long run category It's it might qualify more for middle a middle distance run, which is like 15% of your weekly volume of running But oh man, it's it's it's borderline. It's borderline between long run and middle distance for me And the only concern about the razor three probably is the durability I'm pretty concerned about the outsole wearing out only after like 120 miles But the ride is nice good cushion and run type number for the uphill run now I'm not talking about hill repeats that would be kind of a different class of shoes in my books So for what is an uphill run basically a sustained? Uphill effort and it means you probably have to come back down unless you're like getting picked up at the top of the Mountain or you're taking a gondola gondola ride back down So keep that in mind in choosing your shoes what goes up must come down So the uphill run for me is any run sustained uphill effort of 30 minutes or more So you're just running uphill with no downhill for 30 minutes What what does that mean? It means you're up on your toes most likely Hopefully a lot of up up on your toes type of running which means you're also putting quite a bit of torque on Your Achilles tendon your heel just that whole Area right where your Achilles tendon is attaching to your heel Okay, you know this can anybody guess right now of course It's the big bad wolves the Solomon speed cross five is the first shoe I would put on my legs on my feet for an uphill effort And I cannot wait to put the speed cross five back out onto the trails this summer once I'm healed up So this has a 10 millimeter drop Which is pretty high for a trail shoe and why do I like a higher drop for uphill running? Basically, it takes a little bit of that torque of that pressure off of the Achilles tendon And when you're doing a ton of uphill climbing like it really makes a difference in my opinion to have a higher drop So that your heel doesn't have to drop down so much to the ground when you're just trudging up the side of that mountain Every single step now I am definitely a huge Solomon fan when it comes to any trail running Keep in mind a lot of Solomon shoes do run a little more narrow So it's a pretty it's a really nice lockdown feel But if your feet are very wide you might not be able to squeeze into a Solomon shoe Okay, another one is the Solomon Ultra and just so you know the Solomon Ultra 2 is now out I don't own it yet But if you're looking at a trail an uphill trail that is more buffed out like if you're running up a ski mountain You might want to take a look at the ultra over the speed cross five I should have mentioned oh gosh, so the speed cross five has huge Lug depth you can see the lugs there on the bottom, which is great for loose loose dirt loose rocks mud Snow, you know that shot. I showed in yesterday's vlog like these guys just eat up loose loose Surface conditions for trail running and if you're looking to do some uphill racing this summer Which oh, I'm just hoping I can get out there as soon as possible to tear it up in the Solomon s-lab Sense six sg the sense seven is now out once again. I haven't bought it yet. Actually it kind of is a reminder I need to pick that up for my 2019 uphill training trail racing season meaning the pike's peak ascent meaning The veil hill climb meaning a I might even go up to Jackson Hole and do a race up in Jackson Hole So this guy and what is the SG stand for it stands for soft ground So again the lug depth is pretty is pretty good I think it's about five millimeter lug depth whereas the speed cross fives are closer to six or seven I'll have to confirm that for you and I just love this guy again The sense seven is now out and run option number five. I'm gonna throw a curveball at you You might think I might I was gonna choose like interval training or threshold or tempo runs But instead I'm gonna throw a curveball. Yes, I'm gonna say strides Why because I want to make a point Strides we talked about them yesterday again. Go watch it But basically strides are so critical for keeping your turnover up recruiting fast-twitch muscle fibers in your legs and Preparing your legs for race day. So the last 25% of a training block So let's say you have a 12 real 12 week training block the last three weeks I would recommend doing strides at least twice a week for Maybe even as much as six strides at 80 to 90 percent of your all-out sprint in The racing shoe that you're gonna use on race day Why to get your feet to get your all your entire your entire kinetic chain ready to rock and roll But ready and used to The your race day shoes to get out all of the chances of a blister to make sure your feet are happy in your race Day shoes so three weeks out from the race day and do four strides twice a week Or if your shoe of choice is the sock any fast twitch eight or nine I would put these on twice a week again. And so what when do you do strides? I do my strides after a tempo day or after an interval day and Basically, you'll do your tempo run. Let's say it's 10 miles. You'll stop You'll switch shoes right after your tempo day So let's say you do your tempo day in the carbon rocket Then you switch into your race day shoe if it's the fast twitch eight boom try and switch as quick as possible Let's say two minutes or less and then boom four strides back and forth might take you three or four minutes to do it not that long and Just again to get your legs used to the weight of the shoe and to get your feet used to the feel of the shoe Yeah, just to get them used to the feel of the shoe or if it's the vapor fly four percent flying it Whatever it might be whatever you're racing on race day again, you don't have to do it your entire training block I like to do it the last 25% of the training block just to get and it's a little bit up here, too It's a little bit up here. Just saying okay It's like when it's like in sea biscuit or some of those horse racing movies Secretariat when they just start to use I've seen it in one of those movies where they start to let the horse know That race day is coming. I forget what they do whether it's like they change their diet a little bit or they They put on their racing saddle over the training saddle anyway It's just to get a little primed and ready to rock and roll in the feet and up here All right, and we are going to do pairing for the keyword Be why because we are pairing the different types of runs in our training block to the different types of shoes That are out there on the market and that leads to the question of the day I don't own every single running shoe on the planet So therefore what shoes out of the five categories we talked about today What shoes are in your rotation for one of those five? All right, break it down if you want to do more than one That's fine, too. Just let us know teach us your ways wise ones out there in the YouTube running world We love you. Thank you for being here. Thanks for watching. I know that was a lot But I'm just trying to and instill as much experience and hopefully wisdom as possible during this time of healing for my foot and I hope I'm I hope I'm living up to this daily vlog thing just so you know It it kills me not to be able to go out and run and film for you But I'm just being patient and knowing that it's gonna work out in the end So see beauty work hard We love each other Good day. Good day