Pegasus 39 or winflow 11 which will be better for me?? I practice 5 days a week.. daily i complete 17km speed walking then 3km slow running.. which will be better for me ? An
So by slow running I mean a run at a pace that feels comfortable for you, that you could hold for a long time. Ideally longer than your goal race/event. It’s loosely zone 2 however, I often find that working from heart rate can be tricky so I like to work off feel (or RPE). For me this is the most accurate way to achieve an easy run as I can feel very different depending on the day. What’s very important to note is I’m not saying everyone should only do slow running. Slow running should make up a bulk of your training however, you should still be including speedwork to get faster. Intervals and tempo sessions make you faster. Then long slow runs and recovery runs allow your body to rebuild and adapt to the hard work you’ve put in on your hard days. I hope this helps 😀
Great review and comparison. I have been using winflo for 2 years now and I have to say, the laces are the worst. It just cant stay in place. I always have to tie a double knot, and sometimes even that comes undone. But other than that they are really well built.
The sizing is pretty generous when the pack is empty however, once you start to fill it it can get a bit snug! I recommend sizing up as you can use the drawstrings to compress it down so it doesn’t swing about.
Ohh really that’s such a shame! Unfortunately, I found the more I used these shoes the less I liked them! I was really happy in the beginning but now I barely use them at all! Hope you can get in touch with On and sort something out!
No, I think they feel quite different. Especially the uppers. I can’t give you a good answer sorry as I haven’t tried enough of the current Nike range to know which is the closest comparison. I think the cushion and response feel fairly similar however the upper is very different.
You can go smaller for a marathon. Personally I wouldn’t as I think the smaller the pack the less versatile it becomes. However, even if you get an 8 or a 12 the bulk/weight comes from what you put in it. They’re both super lightweight packs when empty or packed very light. The 8 especially is great for packing super light and not even noticing you have it on. Hope this helps
Thank you, glad it was helpful! There is no standard way to add poles to the active skin 8! However, you can attach them if you rig up your own elastic cord. If you want to attach poles the advance 12 is a good alternative as this has options for storing poles as standard.
Great effort. Perhaps try and get a few of your mates to help, 2 to pace you in for the first 30% for them to peel off for another mate to start, where the gradient shallows. Climbing on your own is soul destroying. They may help you knock 30/45 seconds off your PB. Also a bit of fun for them putting you in the "hurt locker"
Today I ran so slow it was like i was walking and then i started walking and then back running. Then again it was 75% humidity and i was drenched in Sweat..
75% is pretty high 😳 A walk/run is great! Remember the point of the long slow run is to make it feel as easy as you can, often the conditions will impact that! Great work, keep it up 💪
I agree long runs are amazing. But don't expect to get faster with them. Your Zone 2 pace (or whatever it is called this week) will gradually get faster, but you won't improve 5k or 10k PBs unless you're a complete beginner. But if I could choose to do only one kind of run 3x a week, it would be long/slow/base/Zone 2 runs.
Something’s too vague in your feedbacks, almost sounds like you have some beef with Nike, Did you ask Nike for sponsorship and was told no? If so don’t be mad, very few get that as they are top tier.
No, I was just really disappointed with the Pegasus. Go have a look at my Winflo review if you want to see a positive Nike review. I’ve never asked for sponsorship, I just give my honest opinions
Hey how’s it going bob ? I started distance running in 2017 and I have been running training for half and full mostly I’m a long distance guy. But I come from a powerlifting and weight lifting back ground. My question is do u think heavy bench pressing like 5 sets 5 is slowing my pace down on most of my runs? And is it hurting my potential in the half and full? By heavy upper body? Reason I asked is because I enjoy lifting and I feel like it has helped my metabolism running and lifting . But I’ve heard from other runners that bench pressing can slow u down increase your oxygen need running long and faster. What do u think? I also noticed deadlifts have helped my speed a lot running. And I did notice when I took off from heavy upper body my pace was faster at easier efforts. What do u think? Think I need cut out heavy bench pressing?
Thanks for the question! I love this stuff. I do not think you need to cut out heavy bench press. The reason others have told you that it may be slowing you down is because of a weight issue. Muscle is heavy and weight has an effect on your running as the lighter you are the less force you have to generate to propel yourself forward. I don't believe bench press alone is going to add a significant enough amount of weight to cause an issue. Overall upper body mass will. However, that comes from a combination of exercises in the gym. As you have a power lifting background I would probably suggest a slight change in your training but not to eliminate bench press completely. Strength training is great and I think everyone should be doing some. I have bench press in my own gym routine, however, it's far from my strongest lift. If your bench press is strength and power focussed rather than hypertrophy focussed I don't think you will have any issues. Your diet will also play a huge role. If you are bulking to increase your bench press then the 'bulk' itself will have much more of an effect on your running than the bench press itself. If you are currently maintaining your weight and still pushing hard in the gym, upper body work should have a very minimal effect on your running. If you are in a calorie deficit then this will most likely have a positive impact on your running (for a while). However, I imagine you will soon hit a plateau in your bench press. The reason your heavy dealift is positively effecting your running is because you are targeting some of the running muscles and this will improve muscle fiber recruitment and make you a stronger and more resilient runner. This is great and I think you should keep this up. For myself, I use the force/velocity curve to guide my work in the gym. I aim for the strength - speed training zone which is heavy weight (80 - 90% 1 rep max) at a low volume but aiming for a powerful explosive lift. This is meant to build both strength and power without adding too much mass. I do however, lower both intensity and volume in the gym across all lifts as I get closer to a race. Usually from 4 weeks out from race day. As for it increasing your oxygen demand, I'm not sure, I would need to research this. I can't imagine it would though, unless you are adding a significant amount of body weight. You're not using your upper body much when running so I don't know why this would increase the oxygen demand. You do use your upper body through holding posture and arm drive. However, this is less so on longer distance events and generally your pecs would be relaxed while running so without contraction they shouldn't add much energy/oxygen demand. To sort of wrap this up I would say unless you're trying to add large amounts of muscle mass through bulking and hypertrophy-focused gym sets, I think you can still include bench press in your routine, with extremely minimal effect on your running. You may want to reduce the volume of your bench and focus on a more powerful lift (increasing bar speed). I think as long as you're not too tired from your gym sets to execute effective training for your running goals you should be in a good place to continue to bench. I hope this helps. We can go into much further detail if you want? You can always drop me an email on bob@bobthomasultra.com or feel free to continue with questions here as others may benefit from this discussion. Either way, I think what you're doing is great and keep up the good work! It awesome to see someone who loves both lifting and endurance sport!
Thank you Bob for the helpful tips! Yea I mostly just do compound movements , bench press , deadlifts and leg presses or lat pull downs 5x5 don’t really do a lot diff exercises to avoid bulk. I also tried running by heart rate but I wonder if it’s better to do long runs by feel vs heart rate. My best half is 1 hour and 44 min and my best 13 miler in training is 1 45. So do u think I need do most my longer runs 15-18 milers at 930-10 min paces? And how many speed sessions would u run week? I had my best half marathon in 2021 when I only ran 3 days week most my runs were in 845-915 range for runs and long runs
@@SuperTreybo Happy to help. Right let's get into it. One of my next videos is actually going to be about how many speed sessions you should do a week. Keep an eye out. As for the long run heart rate is great however, I like to use it as a guide and pace myself off feel. This way if I don't feel too good one day I can adapt the run to suit the day. I like to keep my long runs really easy as this builds aerboic capacity and a great base for you to build on with speed work. Once you start adding speed sessions it's also good to keep the long run slow otherwise you can quickly get into overtraining. I would recommend 2 speed sessions per week. For me this is the sweet spot and lets you push yourself hard on those days while allowing enough time to recover. You mentioned running 3 days a week in the past but haven't specified how many you currently run so I will give some options. 5 days; 2 Speed 2 Recoevry 1 Long 4 days; 2 Speed 1 Recovery 1 Long 3 days; (week 1) 2 Speed 1 Long (week 2) 1 Speed 1 Recovery 1 Long (Alternate these weeks) As for speed sessions themselves I would do a mix of Interval sessions and a Tempo run. For intervals I would do; Warm Up Easy 5 x 5 minutes quicker than Half Marathon Goal Pace - 2 Minutes Recovery (Slow jog or walk) Easy Cool Down For Tempo; Easy Warm Up 30 mins - 5 - 10 seconds quicker than Half Marathon Goal Pace continuos Long Easy Cool Down (2 - 3 miles) Don't set off too fast for your Tempo session. This should be a manageable effort. The idea is to encourage the body to sit in this pace and adapt to it. If you go out too hard and fade you won't achieve the same stimulus. You can also add time to these Tempo runs as you progress and keep the pace the same. I don't know what sort of Half Marathon time you want to hit so jumping straight to that goal pace may be too quick to start however, with consistency you can build to it. If you want to go deeper into training blocks and pace setting and progressions we can. I'll need to know what your goal is for the half marathon and how long you have to train to give you a good idea of what the sessions would look like. Remember that one session won't make your running but working hard consistently week after week will.
The MAF heart rate (maximum aerobic function = 180 - age) could be used for slow runs, e.g. age =50 the heart rate should be in an area of 120 - 130 bpm for all kind of endurance sports (running, cycling, rowing). For team sports like handball, football, … this will not work because sprinting is necessary.
I think heart rate is a good guide, however, the only slight issue with this is that it doesn’t always line up right, especially when based on age models. That is why I like to include other factors in to check against and think about how I’m feeling. I would also argue that this is great for team sports. Building an aerobic base is crucial for building your speed work on top of. If you think of it like a pyramid you want to make it as wide as possible so it can be as tall as possible. The long slow run gives your pyramid a sting wide base. Whatever you’re doing, if you want to maximise fitness and performance you need both long slow aerobic work and extremely hard speed work, consistently over many weeks.
I am 200cm and 55 years old. On 1st November 2023 i was 131 kg / BMI 31. Today on 21st of April 2024 i am 104kg / BMI 26,3. I started walking in barefoot shoes from the very scratch. Yesterday and today i run 17km in 3 hours. I do low carb, no ultra processed foods and slow running each day. I can’t describe how i feel. 🎉 That is the key i was looking for for many years. I don’t want to win any race. I want to be slim, healthy, fit and good looking. Go for it. It’s amazing 🙏
Winflo 4? That’s cool I didn’t catch onto the winflo until the 7! I think laces can really be hit and miss! I’ve had 2 pairs of shoes with very similar laces and some are a nightmare and some are great!
I have the Winflo 10 and they are the most comfortable shoes to me! I tried today the Pegasus and they feel similar as winflo but I love winflo more !!!
Yeah they are! It’s really good for your aerobic system! I would also add in some fartlek training which is random spurts of faster running as this will be similar to playing football and be a good way to train for the flow of the game
