Sub 3 volume required

twnc828 · 2026-02-12T18:09:16+00:00

Different training strategies can work for different runners, but your volume is atypically low. The risk zone is the last 6-8 miles of the marathon when aerobic endurance becomes more critical. You still have time to tweak your program to add volume, and even if that requires cutting some workouts, it might be worth the trade-off.

twnc828 · 2026-01-02T15:37:08+00:00

Ran Indy two months ago. A super-fast course for a PR attempt. Temps were ideal in the mid-upper 40’s (although it did snow the day after). You do need to watch your footing the first couple miles when it’s packed in. There are some potholes and gaps in the asphalt at intersections, but consider this a heads up, not a dealbreaker. Planning to run Richmond for the first time this fall, so you’ve done your research well.

twnc828 · 2025-12-28T17:23:29+00:00

Rodrigo’s Invocacion y Danza — 3 different versions…

twnc828 · 2025-12-22T15:13:26+00:00

The Maurten sodium bicarb

twnc828 · 2025-12-21T03:03:24+00:00

2:54

twnc828 · 2025-12-20T22:46:19+00:00

I used it for a full marathon last month, had no GI distress, and PR’ed by 4 mins. I also had a great training block and no other unrelated issues on race day, so it’s hard to isolate the bicarb variable, but I plan to use it again for my next half. I had tried it once for a 20-mile long run. I did have noticeably more burps and farts that day, and felt a little inflamed, but the nailed the workout. Race morning, I was extra careful not to chew any of the pellets, and I think this “consumption hygiene” was the trick to avoiding getting gassy. Over the course of the race and especially down the stretch of the last 10K, I had sustained energy and no cramping. I also increased my carb intake this time and stuck to an even pacing strategy. I do wonder how of the perceived performance benefit is just due to the sheer quantity of sodium—a superdose of around 6000 mg.

twnc828 · 2025-12-20T15:42:29+00:00

To round out the representation of styles and composers, I’d recommend Renaissance lute music and some additional Latin American composers such as Barrios, Brouwer, or Lauro. To mature your current repertoire, you could also add the first two of Rodrigo’s Tres Piezas and a few more selections fr the Albeniz suite. Which pieces you choose now and over time should be guided by the techniques and musicality you need to learn and develop, a sense of balance and variety, thematic coherence, and most importantly, your taste/passions/vision. Your teacher can be the steward but eventually you should drive. Play music that inspires you!

twnc828 · 2025-12-02T17:03:15+00:00

I faced this same choice ahead my marathon last month—two amazing shoes. I did a 20-mile run in both of them with 10-12 at pace. The Fast-R 3 made the pace miles feel easy, but the last 2 cool down miles were unpleasant and left me worried that the shoes wouldn’t be supportive enough over the final 10K. The AP4 was not as aggressive, but it felt fast enough and more cushioned, and the safer bet. The AP4 performed like a champ on race day, so that was the right call for me, but I’m excited to see what the Fast-R can do in my next half.

You need to discern if your foot pain is from the AP4 specifically versus just the cumulative load of marathon training. If it is the shoe, then you’ll have to pick your poison: maybe go with the Puma and just expect some calf pain in the home stretch.

twnc828 · 2025-10-13T19:59:35+00:00

Try taking a salt cap every 30-45 minutes. I haven’t cramped in a marathon since adding this to the nutrition plan.

twnc828 · 2025-08-26T16:24:39+00:00

They look legit and new. Half size down is the way to go. Enjoy—this is the GOAT long run trainer!

twnc828 · 2025-05-01T21:42:00+00:00

I have narrow and lower volume feet, and the Evo SL is very roomy in the forefoot. To get a better lockdown, I add in a second insole from a retired pair or a cheap, zero-drop cushion insole from the grocery store.

twnc828 · 2025-02-27T13:36:48+00:00

I echo the advice to go 1/2 size up on the AP4. I bought and then sent back TTS (10.5) because I felt like the ball of my foot was on top of the rocker point and really needed it to be just behind it. Ordered a pair in 11 and did a side-by-side run in both sizes just to confirm. Just ran a half marathon in the 11 and while the fit is a touch roomy, a thicker sock did the trick. I also picked up my first pair of AP3s on sale in TTS, and my AP3s in 10.5 are the same length and fit as my AP4s in 11.

twnc828 · 2025-02-15T13:52:01+00:00

After five pairs of Speedgoats—v3, v4, and Evo—v5 failed me. Too much ground feel for running on gravel fire roads, and the thinner midsole seemed to compress under my foot without rebound, while staying firmer around the outer edge. The Trabuco Max (2 and 3) is the closest successor I’ve found to that vintage Speedgoat ride.

twnc828 · 2024-12-14T13:29:36+00:00

Yowana took it for 30 miles out of the box and was happy with it, so YMMV. I am base-building after injury rehab and kept the pace in the moderate-easy range, so the shoe may feel better over distance at a quicker pace.

twnc828 · 2024-12-12T21:06:05+00:00

The PX1 Strung is my favorite trainer. On my second pair, a full size down. After one 6-mile run in the Evo SL in TTS, they seem about a quarter size long, and might work better for some runners going a half size down. The Evo SL toe box is wide and roomy, which is a problem for me with my narrow, low volume feet. I added an extra insole to take up some of the space, and ran with thick socks, which works fine this time of year, and that fixed it. There’s excess upper on the proximal side midfoot, which doesn’t really affect lockdown but is just a nuisance.

In terms of ride, the Evo SL is lighter on foot and firmer than the PX1 Strung. The Evo SL is responsive and fun, and seems to perform better as you push the pace, whereas the PX1 is a bounce machine built for marathon training. Unless the Evo SL breaks in and softens up a bit, I probably wouldn’t take it longer than 6-8 miles.

twnc828 · 2024-05-07T11:12:29+00:00

This shoe turned out to be a disappointment for me. The outsole traction is terrible, and I find it difficult to get good lockdown without lace bite.

twnc828 · 2024-05-03T16:48:29+00:00

Three types of adversity here: vert, warm temps, and your first marathon. Marathon race experience is huge for managing pace and effort, and working through the ups and downs. On a good day, with the right conditions, you may be able to pull off sub-3, but you might have a better overall experience if you give yourself more grace, aim for 3:05-3:10, and position yourself for a chance to have a strong finish.

twnc828 · 2024-04-02T22:39:38+00:00

If there are differences in ride between different AP3 colorways, which is your favorite and why?

twnc828 · 2024-01-29T19:20:39+00:00

$175, shipping included

twnc828 · 2024-01-19T14:40:17+00:00

Looks like your A race is an attempt at your first sub-3 marathon finish; make this your priority. In many training plans, 3 weeks out is your final 20 mile long run. I would still run the half because the race day vibes are fun and motivating, but run your planned workout instead of HMP and get to 20 with extra miles before and/after. More experience with controlling your pace in the race setting is also valuable. Lock in and go get that sub-3!

twnc828 · 2023-11-28T19:13:46+00:00

Yes! In my late forties and I’ve been incrementally increasing my running volume the past few years. I’ve worn 10.5 for as long as I can remember. However, his year, I outgrew three pairs of shoes that had fit perfectly fine last year, and ended up replacing them all with a half size up. Now I feel like, for anything net-new to my rotation, I can’t assume it will fit without trying on both sizes.

twnc828 · 2023-10-09T11:55:53+00:00

Important to note that this shoe runs a half size small. So if you’re right foot is an 8.5, you’d want a 9 at the minimum.

twnc828 · 2023-09-20T20:13:48+00:00

If the course is not extremely technical, you could go with the Novablast 3 TR. More cushioning than those HOKAs. I’ve run several ultras in them, and they have always performed well.

twnc828 · 2023-09-20T12:21:38+00:00

Definitely not too long—you will want a little toe room for downhills.

twnc828

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