Can also confirm that the Fast R-3 are the real deal but my god are they aggressive.
Took them on a ST session a week before a parkrun I was targeting and I immediately dropped 10 seconds per km off my pace from the previous week on the same effort. Also dropped a minute off my 2025 5K time to hit a lifetime PB of 16:46, they are fast.
Problem is, as an overpronator my feet really didn't agree with them. I had a nagging injury for a week after that race that I'm still recovering from now. Stupidly, I continued with 3x ST and 3x easy and ended up introducing several other niggles due to changing my gait because of the original injury. I've now had to take a few days off to fully recover.
Long story short: the Fast R-3 are worth it for a big target race, but in the middle of NSA where steady improvement is the goal I probably made a mistake running in them on that day. 2 steps forward and 3 steps back and all that.
Yeah I actually agree with all that as well mate. Maybe it's my lack of running, but it's wednesday and honestly this is the worst my legs have felt after a race and it was "only" 10 miles. Maybe even more so than London and effort wise I felt like I never really got going. Might be a number of things, but honestly I stand by them being a very, very unforgiving shoe.
Has he taken it in good humour though? Sirpoc claimed to not have recognized Bester which is ridiculous, so there’s obviously a little more to that story.
Fact is anybody can beat anybody on a bad day like London. GSR was on an even playing field and he got beat. Or maybe the Chinese shoes hurt his little feet, who knows.
No worries mate, there's a good two seconds of you crawling across the finish line looking like your average 18:xx park runner. Just have to ff to the very end of the video where Bester am already chatting people up. If you still can ff that is, otherwise that's gonna be just an big ol' f for u.
Yeah I actually agree with all that as well mate. Maybe it's my lack of running, but it's wednesday and honestly this is the worst my legs have felt after a race and it was "only" 10 miles. Maybe even more so than London and effort wise I felt like I never really got going. Might be a number of things, but honestly I stand by them being a very, very unforgiving shoe.
I used them for the Melbourne marathon last week as I was travelling, great PB, but two calf strains in the process and doing rehab. They are very aggressive and maybe the wrong choice, though I did a half in them in June and was 7 mins quicker than alphafly v1 at a half in March.
No worries mate, there's a good two seconds of you crawling across the finish line looking like your average 18:xx park runner. Just have to ff to the very end of the video where Bester am already chatting people up. If you still can ff that is, otherwise that's gonna be just an big ol' f for u.
Can also confirm that the Fast R-3 are the real deal but my god are they aggressive.
Took them on a ST session a week before a parkrun I was targeting and I immediately dropped 10 seconds per km off my pace from the previous week on the same effort. Also dropped a minute off my 2025 5K time to hit a lifetime PB of 16:46, they are fast.
Problem is, as an overpronator my feet really didn't agree with them. I had a nagging injury for a week after that race that I'm still recovering from now. Stupidly, I continued with 3x ST and 3x easy and ended up introducing several other niggles due to changing my gait because of the original injury. I've now had to take a few days off to fully recover.
Long story short: the Fast R-3 are worth it for a big target race, but in the middle of NSA where steady improvement is the goal I probably made a mistake running in them on that day. 2 steps forward and 3 steps back and all that.
Yeah I actually agree with all that as well mate. Maybe it's my lack of running, but it's wednesday and honestly this is the worst my legs have felt after a race and it was "only" 10 miles. Maybe even more so than London and effort wise I felt like I never really got going. Might be a number of things, but honestly I stand by them being a very, very unforgiving shoe.
Damn. I still feel bad about my shoe choice for Chicago. I think I was hoping for a miracle after a subpar build. The Fast-R definitely didn't deliver that, but that's all on me.
Ran a PB in the half with the Fast-R this spring, felt good the whole way through. Only did one long run before Chicago (33k with 4 x 5k) in the Fast-R. Maybe my glutes were a little more tired at the end, but nothing major. I focused on the runners who said the shoes helped them on the later stages of the marathon and ignored everyone who said the shoes weren't enough for the full distance.
Race day came, both hips and glutes kind of locked up after only 25k in Chicago. I couldn't push anymore after that. Total fail. The only positive thing was that I recovered really fast since I wasn't able to give a 100% effort.
I can't see myself letting all this training go without giving myself another shot. I have such a big base. I wonder what about 10 weeks of NSA could give me.
Ran 2:29 with the AF3 last December on 100-110 mpw. I was running about the same volume for Chicago. Now 40. I was already thinking of trying another approach.
To those thinking of saving the Fast-Rs for race day, don't make the same mistake I did.
Do we know what kind of gear the lads were packing? If Bester was on Fast-Rs and sirpoc on Adiclogs that explains the 10% difference.
I wore Fast R 3 and regretted it. They are the only western shoes I have left. Too harsh for me, but they are fast. Did a 10k in them, but is the limit, for me. I doubt I'd run further in them. Should have stuck/ might go back to the adios pro. Or the do-win Adiclogs.
Either way, fast R have had their last outing and I was miles off where I was in the summer whatever I had on my feet. I was 2 days away from running Battersea back then, actually entered, and I was expecting around 14:45-50. Might have even been faster as a friend ran 15:33 which I think even shocked him, he runs the same 5k courses mostly and that was a good 25s faster than anything local to us. So, I'm way off where I was and there's a good chance that ship has sailed, as I might just keep on cycling as well and it's going be very hard to scrape every bit of performance out, in both sports at once.
Hopefully this means like Mussolini and Kennedy, that's the end of the cult of (sirpoc) personality. Some say, jiggy is the new David Koresh around these parts.
No idea what Nick Bester wore, I didn't even know he was until someone pointed him out. All i could think, is why would you run with a camera on your hat. Shame I wasn't faster, I would have given you all 50 mins of the sirpoopy shuffle on the go-pro for his video.
Not too much new being said in the thread these days, but I would love to hear SirPoc’s thoughts on combining biking and running using the principles of sweet spot/NSM.
That would be a huge value add for those of us who dabble in triathlon or just enjoy both disciplines.
Kind of hope SirPoc tries a 70.3 at some point; he’d absolutely crush it if he has any swimming ability at all.
Not too much new being said in the thread these days, but I would love to hear SirPoc’s thoughts on combining biking and running using the principles of sweet spot/NSM.
That would be a huge value add for those of us who dabble in triathlon or just enjoy both disciplines.
Kind of hope SirPoc tries a 70.3 at some point; he’d absolutely crush it if he has any swimming ability at all.
Fellow Tri guy here. Hopefully this is the next step. Maybe at least a duathlon?
He's a smart guy so I'm sure he knows this, but legitimately he could win the world championship in age group duathlon. I think in the worlds last year the 40-44 the winner split 36 for 10k, then an hour for a 40km TT and then a 18 min 5k.
Considering his cycling power is near where it was, even with the staggered effort, his 10k pb is 30 something, a flat 15 5k and he's done a 40km time trial in a quite staggering 48 mins. He would even place decent in the elite non age group field, assuming duathlon and he can't swim. I can't fathom even if we theoretically put him in the race I was in down under last year, that he wouldn't win and win by a big margin.
Purely selfish as being a multi sporter, really would like to know how far he can go or what training he would do to get there. So totally agree it would be a nice twist to the thread. He's clearly established best bang for buck in both sports in isolation, but combined over the space of weeks, months, even years would be interesting.
Fellow Tri guy here. Hopefully this is the next step. Maybe at least a duathlon?
He's a smart guy so I'm sure he knows this, but legitimately he could win the world championship in age group duathlon. I think in the worlds last year the 40-44 the winner split 36 for 10k, then an hour for a 40km TT and then a 18 min 5k.
Considering his cycling power is near where it was, even with the staggered effort, his 10k pb is 30 something, a flat 15 5k and he's done a 40km time trial in a quite staggering 48 mins. He would even place decent in the elite non age group field, assuming duathlon and he can't swim. I can't fathom even if we theoretically put him in the race I was in down under last year, that he wouldn't win and win by a big margin.
Purely selfish as being a multi sporter, really would like to know how far he can go or what training he would do to get there. So totally agree it would be a nice twist to the thread. He's clearly established best bang for buck in both sports in isolation, but combined over the space of weeks, months, even years would be interesting.
48 min 40km time trial? Is that a typo? That really doesn't sound realistic although there is quite a lot of hyperbole in this thread. Do you mean 58 mins? That seems more likely.
48 min 40km time trial? Is that a typo? That really doesn't sound realistic although there is quite a lot of hyperbole in this thread. Do you mean 58 mins? That seems more likely.
Took me 2 mins to go on Strava. 48:04 for a 40km/25 mile time trial. Seems like he even crashed right at the start for good measure.
3 weeks before, looks like he did an 80km/50 mile time trial in 1:43.
The dude isn't normal, that's for sure. For anyone without context, that is significantly better than his running equivalent performances. But he was younger. Interestingly, started off pretty average cycling and got very good. Probably as good an advert for reponder to training over talent, as you'll ever get.
100% agree with others would be incredible to find out what he could do in duathlon/Tri. He has done a duathlon before, which is also part on Strava and there are official results for on Google, but looks like he was only cycle training
Everyone was struggling that day, sirpoc just got lucky or maybe he's more heat resistent, who knows. Thing is, Nick learnt from that experience, and demolished him in regular conditions, fair and square.
You're right, Nick might need a few more marathons under his belt before he can think about beating guys doing their first marathon.
It is pretty embarrassing to be over 2:00 ahead of someone at the HALF to blow like that and lose by over 3:00
He's hopefully going to figure out how to read a weather report on his next altitude camp or if he can sneak some time in around doing his racing kit glamour shot the night before.
You can either be honest with yourself about your fitness or your pacing and the conditions OR you can start penning your "not what i came for" Instagram post before you even toe the line
48 min 40km time trial? Is that a typo? That really doesn't sound realistic although there is quite a lot of hyperbole in this thread. Do you mean 58 mins? That seems more likely.
Took me 2 mins to go on Strava. 48:04 for a 40km/25 mile time trial. Seems like he even crashed right at the start for good measure.
3 weeks before, looks like he did an 80km/50 mile time trial in 1:43.
The dude isn't normal, that's for sure. For anyone without context, that is significantly better than his running equivalent performances. But he was younger. Interestingly, started off pretty average cycling and got very good. Probably as good an advert for reponder to training over talent, as you'll ever get.
100% agree with others would be incredible to find out what he could do in duathlon/Tri. He has done a duathlon before, which is also part on Strava and there are official results for on Google, but looks like he was only cycle training
he's bothered on a weekly basis about doing a duathlon
just got to get the old boy to get on Zwift and drop this 'marathon' business
Took me 2 mins to go on Strava. 48:04 for a 40km/25 mile time trial. Seems like he even crashed right at the start for good measure.
3 weeks before, looks like he did an 80km/50 mile time trial in 1:43.
The dude isn't normal, that's for sure. For anyone without context, that is significantly better than his running equivalent performances. But he was younger. Interestingly, started off pretty average cycling and got very good. Probably as good an advert for reponder to training over talent, as you'll ever get.
100% agree with others would be incredible to find out what he could do in duathlon/Tri. He has done a duathlon before, which is also part on Strava and there are official results for on Google, but looks like he was only cycle training
How did he do in the duathlon? When was this? I couldn't find it on Strava. Also genuinely curious.
How did he do in the duathlon? When was this? I couldn't find it on Strava. Also genuinely curious.
According the the race results, ran 20:15 for the first 5 k and came out of T1 in 41st place.
Absolutely destroyed the field on the bike leg and came out of T2 with around a 3 minute lead and in 1st place.
Ran 19:30 and got caught by two guys, to finish 3rd. He was over a minute down on the winner, despite beating them by 6 mins on the 25km bike leg, which is quite ridiculous.
No evidence he did any running training, whatsoever on Strava. Looks like he just turned up. This was in 2015.
The bike leg splits are quite laughable over the field. So if he can now obviously run, and even be at 95% of that power and aerodynamics, I would agree and go out on a limb he would probably win the world champs at 40-44 in the duathlon. We aren't talking if he trained , we are talking right now.
Swimming is totally unknown, so Tri is up in the air. But even if he just got very average, the rest is so strong, especially in a no draft race, that anything is possible.
Anyway, I know we have some multi sporters who might find this stuff interesting if he did go for it.
How did he do in the duathlon? When was this? I couldn't find it on Strava. Also genuinely curious.
According the the race results, ran 20:15 for the first 5 k and came out of T1 in 41st place.
Absolutely destroyed the field on the bike leg and came out of T2 with around a 3 minute lead and in 1st place.
Ran 19:30 and got caught by two guys, to finish 3rd. He was over a minute down on the winner, despite beating them by 6 mins on the 25km bike leg, which is quite ridiculous.
No evidence he did any running training, whatsoever on Strava. Looks like he just turned up. This was in 2015.
The bike leg splits are quite laughable over the field. So if he can now obviously run, and even be at 95% of that power and aerodynamics, I would agree and go out on a limb he would probably win the world champs at 40-44 in the duathlon. We aren't talking if he trained , we are talking right now.
Swimming is totally unknown, so Tri is up in the air. But even if he just got very average, the rest is so strong, especially in a no draft race, that anything is possible.
Anyway, I know we have some multi sporters who might find this stuff interesting if he did go for it.
You need more volume, but look first to achieve it through more frequency. Step up to running 5 days a week. Do it by cutting out the long run (you don't need a "long" run at this volume - you just need more volume) and replace it with 2 easy days first (couple weeks maybe?).
When you feel comfortable with that, replace one of those days with a 3rd sub-T session, and at first keep each sub-T around 6k of "work" each. You will have 3 quality days, 2 easy days, 2 rest days.
Allright, that sounds doable. I'll frist try and up it to 5 times a week by cutting the long run short to an easy easy session and do another one somewhere else in the week. When it feels comfortable, I'll add in a 3rd sub-t session. And see after that once I've become accustomed to running 5 days.
Will post in some time to update on progress.
This post was edited 2 minutes after it was posted.
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