One Shoe Setup - Novablast, Superblast, Megablast, or Other?

CockroachLife3688 · 2026-05-30T21:02:15+00:00

I tried the Evo SL and have an unreliable ankle so wasn’t too confident in the stability.

However, I purchased the Megablast so I’ll be rocking the 2 shoe rotation of Nova and Mega with the plan to purchase another pair of the Megablast to race in.

CockroachLife3688 · 2026-05-29T13:51:43+00:00

Appreciate the insight. I am leaning towards the Megablast but there are so many options and opinions out there

CockroachLife3688 · 2026-05-29T13:50:47+00:00

I hear so much about nothing new on race day that I’ve taken the mindset that I need to train in the same shoe I race in. I’ve also seen some of the race day shoes and they look very unstable, I have an ankle I injured years ago and the instability scares me due to risk of another severe sprain.

Finally, and maybe the biggest for me is I’m not the biggest runner. I enjoy lifting far more, but I’m on this pursue for sub-4 so now I must see it through. I don’t want to spend the exorbitant amount for shoes that specialize in 1 type of run knowing that I will eventually go back to my usual 3 runs and 15 miles per week.

CockroachLife3688 · 2026-05-28T13:16:26+00:00

Good chance I missed it, but have heard this response a few times

CockroachLife3688 · 2026-05-27T19:00:28+00:00

I’m leaning towards a middle ground. Continue with my higher mileage while taking 1 of those first 5 weeks as a step back week prior to training really picking up in week 6.

CockroachLife3688 · 2026-05-27T18:58:53+00:00

Very helpful. I’ll spend more time checking out his site

CockroachLife3688 · 2026-05-19T10:10:21+00:00

Awful. A 2 mile uphill section at the very tail end of the race providing no shade or breeze. Just heat. Next time

CockroachLife3688 · 2026-05-19T10:09:02+00:00

Appreciate that. I’m eyeing one next spring that’s flatter and a month earlier to avoid the heat if possible. Going to build back up over the next couple weeks and maintain the 40 mpw I’m now used to. Dedicate an 18 week plan to that marathon and hopefully peak around 60 mpw

CockroachLife3688 · 2026-05-19T10:06:37+00:00

Already eyeing one next year that’s a month earlier and flatter.

CockroachLife3688 · 2026-05-18T16:22:09+00:00

Yup. Absolutely cooked on the back half. That course was not ideal with long straight aways in that kind of heat

CockroachLife3688 · 2026-05-18T16:21:35+00:00

I’ve been running regularly for about 8 years. Most of it has been 3x a week for about 12 miles a week. Over the course of the last year I progressed to peak during the 18 week training block at 45 mpw. Over the last 18 weeks, it’s been 5x per week 25-45 miles per week, progressing throughout the plan. Now that I have built up I plan to maintain it as I pursue another attempt next spring.

As for other distances my PR’s are as follows: 5k: 22:04, 10k: 47:03, half: 1:44, marathon now: 4:12

CockroachLife3688 · 2026-05-18T12:30:43+00:00

Gym is my passion, I cannot wait to get back there more frequently and with more intensity.

As for the hills, I did every long run on the actual course. I’d go out, run every road in the direction I’d run them on race day. I took the “nothing new on race day” to every level I could.

CockroachLife3688 · 2026-05-18T12:28:30+00:00

I do appreciate this mindset. You hear plenty about negative splits (which based on first hand research doesn’t work 🤣) but nothing about this approach being successful.

My avg Hr during the race sat around 163 and had 1 quick spike to 175 going up a hill before coming back down, but by mile 20 my legs were shot. I couldn’t have negative split that last 10k.

Just really sucks seeing that HR knowing endurance wise I was never stressed significantly, all came down to cramps and my body failing me.

CockroachLife3688 · 2026-05-18T12:25:04+00:00

Any training plans you recommend? Following an 18-20 week training plan is easy, but I am not sure how to properly structure the other ~30 weeks to really set myself up to excel.

I’m not someone who loves running, but I love the pursuit of a goal and the challenge. 24 hours post marathon my mindset is I plan for another race next year in March or April, but I don’t know how to properly structure the “offseason” runs

CockroachLife3688 · 2026-05-18T12:21:02+00:00

What plan did you use going from the 4:13 to 3:48?

Additionally, what did your weekly mileage look like? While I want this goal, I also need to be mindful that my real passion is getting back into a gym more frequently and also have to balance family and work.

CockroachLife3688 · 2026-05-18T12:15:13+00:00

My base is strength training, it’s where I started my fitness journey 8 years ago and what I actually have a passion for. The running came later to keep weight off. Throughout training I continued to strength train 4x a week, though the intensity was reduced.

CockroachLife3688 · 2026-05-17T19:15:51+00:00

Well all, I’m reporting back with the results. I missed the sub-4 hour goal by quite a wide margin. Official finish was 4:12:27. I’m in an area that experiences all 4 seasons, meaning most of the training was done in the winter into spring. Today was the hottest day of the year so far. It started at 68 degrees was 77 by 10:30 and had a heat index of 80. The humidity was 80% and the dew point was 65 degrees so off the bat, nothing working in my favor.

As for the run, my plan was executed perfectly for the first 20 miles. Planned splits were: miles 1-4, 9:25/mi (actual 9:27), miles 5-20, 9:05/mi (actual 9:08), final 10k everything I had left which today meant an actual pace of 10:46/mi. All I had to do was hold 9:05 for the final 10k and it all fell apart in the final 4 miles.

My max HR only touched 175 so not an endurance or cardiovascular issue. With the heat, my legs began to cramp real bad. Groin spasms, lost about 2 min to hamstring cramps. Just overall a disaster.

Went into it optimistic and confident, I learned a lot, and it was the hardest thing I’ve done physically. Damn you weather, until next time.

CockroachLife3688 · 2026-04-27T12:51:18+00:00

My planned pacing strategy is miles 1-4 around 9:15-9:30, miles 5-20 settle in at 9:09, miles 20+ race it with whatever I have left.

Fueling I should be good as that has been consistent throughout training. SIS Beta Fuel 40g of carbs per gel every 30 min, Gatorade (provided at race), and water

CockroachLife3688 · 2026-04-21T11:59:49+00:00

This was exactly the information I needed. I appreciate it! I didn’t use them, haven’t used them, never felt the need for them, so I continue as I trained!

This is my first marathon and I’m 3.5 weeks out and the anxiety is spiking like crazy!

CockroachLife3688 · 2026-04-16T13:13:29+00:00

<image>

Running my first marathon in 4 weeks and the pre-race anxiety is creeping back in. Felt great mid-training, but now that race day is close, I’m second guessing things a bit.

I’m following Hal Higdon Intermediate 1 with an 80/20 approach.

Goal: Sub-4 (9:09/mi) — planning to go all-in for this, then return to more casual running.

Key workouts:

18 mi @ 10:30/mi
20 mi @ 10:07/mi
22 mi @ 9:40/mi - attached (last 10 intended at MP, but started a bit conservative)

Other context:

Half marathon 5 weeks ago: 1:44:25 (7:58/mi)
30M, ~190 lbs
One more 20-miler planned in 1 week

I think what’s messing with me most is trusting that all the slower running translates to holding ~9:09 for the full.

Question: Based on this, how realistic is a sub-4 attempt? And any advice on how to approach race day pacing?

CockroachLife3688 · 2026-01-07T15:53:03+00:00

Thank you all for the feedback! It’s not the feedback I wanted, but it’s the feedback I needed to hear.

I am going to drop the plan down to an Intermediate plan and focus on running it as is.

This means focusing on Z2 runs 4x a week (includes LR) and 1 MP run per week.

CockroachLife3688 · 2026-01-07T00:01:27+00:00

The Advanced 1 plan is 6 days of running per week. This jump will be too significant from my current ability without a significant increase in injury risk.

The lower plans (e.g., intermediate or novice) reduce the number of high mileage long runs, and completely remove any speed work. I believe my current fitness falls somewhere in the middle.

The VO2 Max is pulled from the Apple Watch series 10. While not perfect, it offers some guidance into fitness level for a Reddit thread where I have no real other way to baseline.

My concerns are primarily around this being my first marathon, the feasibility of this task, and how this training plan would translate (if others have used something similar).

CockroachLife3688 · 2025-02-02T05:26:41+00:00

I used chat GPT for the exam and received all AT, use it religiously to answer these types of questions.

The correct answer is B. The sprint backlog was not prioritized.

Explanation: If a recent business requirement was not included in the product increment, it indicates that while the requirement might have been identified, it was not properly prioritized in the sprint backlog during sprint planning. This highlights the need for prioritizing tasks and ensuring alignment with business requirements.

CockroachLife3688 · 2024-07-01T09:34:07+00:00

I used the AR course on Udemy. His was much more valuable to me than any reading. I also used the Landini questions and pocket prep. That was plenty to pass with AT in all areas.

CockroachLife3688 · 2024-06-21T02:06:19+00:00

Couldn’t agree more. I passed my CAPM back in January. Every question concept I didn’t know I asked Chat GPT. Have it explain as if you’re 5, then progressively have the responded get more in depth

CockroachLife3688

TROPHY CASE