22 Mile Long Run in the Nike Alphafly 3

The Nike Alphafly 3 is one of Nike's two marathon racing shoes. Priced at $285, it features a full-length bed of ZoomX foam and a carbon fiber plate-as well as Nike's patented air units under the forefoot. When I reviewed the shoe in January, I enjoyed some elements of the ride for faster running but felt that it didn't 100% click for me. In this video, I revisit the Alphafly 3 for my first long run and see if some time resting changes my perception of the shoe, especially now that I'm in a different phase of training.
0:00 - Intro
1:21 - Morning Run Preparation
13:31 - Overview of Alphafly 3
15:43 - Comparing Race Shoes for Long Runs
21:48 - Long Run Gear & Fuel
25:55 - Lacing Up the Alphafly 3
27:55 - 22 Mile Long Run
29:02 - Post-Run Thoughts
32:54 - Alpahfly 3 Performance Analysis
42:23 - Lunch
45:14 - Breaking Down My Splits
54:53 - Afternoon Snack
55:26 - Dinner
55:36 - Plan for this Week
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[@JadeTaylorButAtWork]

I keep watching these videos for the "I'm not the rapper" one liners

[@EstebanAbada]

I support you all the way bro… thank you for all your shoe reviews and your running journey.

[@jcool10]

Did not expect that B&W shoutout! Love to see your fave shoe review creator with one of your fave roasters

[@gussk8e]

Amazing message about commitment. I agree 100%. Commitment over motivation all day. Be self accountable

[@tuckertech]

Great content as always! My feet and Nike running shoes often don’t get along but this was a fire review.

[@supwell]

🔥🔥🔥 thank you! And it's weird bc I've heard that from a lot of people but for some reason every Nike seems to fit me well, even the narrower fitting ones. New balance and Nike just work for me every time (except the 880 lol)

[@tuckertech]

@@supwell for me it’s New Balance and Asics. Those always seem to work well with my feet. The On Cloudeclipse did as well.

[@ryanmiskin8925]

@@tuckertech I too like NB and Asics stuff (I have a very flat foot, but not overly wide). I also find Saucony shoes to work well for me, especially the EP2 and EP3.

[@davidg9120]

All your videos are great! Appreciate you. I think part of my problem with the diadora Gera is my 200lbs landing all on one side of the heel foam on pavement. One bite every one knows the rules 🍕one long run everyone knows the rules. 8.1 😂

[@josenaveo588]

Merrimack Valley represent! I grew up in Lawrence (2 towns over from Lowell, meant to post awhile back). Great update on the AF3!

[@supwell]

🙌🏽🙌🏽🙌🏽 ayyy love to see it. Always gotta rep. Haven't been watching much basketball recently but still go Cs!

[@josenaveo588]

@@supwell yessir! No worries, you have a few good excuses for not keeping up. Doesn’t seem to be much of a series with Jimmy Butler injured for the Heat team anyway.

[@ryanfaumuina]

To you committed point... well said my brutha 💪😤 laced up and committed

[@ryanfaumuina]

Your*

[@supwell]

💪🏽

[@donnybrooklads]

I think we can call that a progressive run! Nice review

[@chriscallahan4195]

Took your advice on New Balance and you made a convert out of me. Fuel Cell Supercomp V2 trainer is just an awesome shoe. I was running Saucony Speed 3 and find actually the Super Comp is superior at pace and any pace actually. Rebel V4 scheduled to my doorstep to pair with my Fuel Cell. Have Saucony Elites for race day, so I will not be changing soon on those..

[@supwell]

Awesome! Glad to hear they're working for you. I'm trying the endorphin elite soon - super excited

[@eric237]

Started watching for the reviews, but staying for the rap references

[@tyriksmith9053]

FACTs!!!!!!!!!!!

[@Vbev84]

Assaulting Buffalo 26.2 in May. AF 3 ‘s showed up today 💪🏼

[@supwell]

Let's goooo 💪🏽 you get the volt colorway?

[@dextersuarez9948]

Didn’t love my Prime X 2 on my first two runs, fallen in love with them since then, great on the legs would love to try to Cielo X1 but will probably pick up the new Adios Pro when it drops next month instead, we’ll see.

[@supwell]

Where did you see new adios pro was coming out?!

[@carsongunter2264]

How’s the weight on longer runs? I am a pretty light runner at 142 pounds. From what I have heard it’s kinda heavy for lighter runners.

[@djseitz425]

Man you make me want to buy every shoe. I think I have 10 pairs now…

[@BroccLeeAV]

That orange, white, and black are the best colorway so far. Too bad they're not still available in mass. Hoping for a dark purple, green, orange release.

[@damodaraomalley3974]

looks as amazing as you would expect. i absolutely loved the number 2, and got a a very enjoyable 2000klm from it. at the end of its life, it was the heel with that delicate foam that failed. Unfortunately this number 3 has a non-existent heel. will only be good for a couple of races by the looks

[@kuriosites]

Interesting observation about the undercutting heel bevel, similar to the Hyperion Max. As a solid midfoot striker, it doesn't bother me in the Hyperion Max but I notice it when I'm running. With the Alphafly, they have the narrow heel, the undercut heel bevel, and the really soft foam, all of which could really contribute to it not being a good shoe for heel striking. It does look like they have extended the heel in Hyperion 2 and Hyperion Max 2 so, hopefully, they will be better for a wider range of runners.

[@supwell]

Yeah I'm really excited about the Hyperion max 2 - seems like it'll be competitive. I haven't been blown away yet by any of the new plated speed training shoes this year

[@timtrenholm3698]

If your foot strike hits the pods consistently, nothing feels as good. I like that they aren't as crazy bouncy as the AF V1, which really made me push harder than my ability. And man did I suffer after 36k in my AF V1 marathon, calves weren't having that 4mm drop. Next marathon in the AF V2 went so much easier, which I credit to the 8mm drop. The AF V3 is just so damn smooooooth, effortless, they don't get in your way, disappear on the feet. I can't wait to toe the start line on marathon day (Mother's day).

[@supwell]

good luck in the upcoming marathon! agree with that smooth feeling at marathon pace for sure. and i really want to track down a fresh pair of alphafly 1 somehow to try

[@KOYKOYROYKOY1000]

Very nice review, thank you! So you believe that you definitely prefer for a marathon race the alphafly 3 instead of the hoka cielo x1,right? In simmilar longruns how big is the difference between the 2 shoes (alphafly 3vs cielo x1)?

[@supwell]

The Cielo x1 was more versatile for me - a lot more comfortable and easy to run in at slower paces. For anything slower than 7 minutes per mile, I would personally take the Cielo x1. It also was great at marathon pace and faster, but the lighter weight of the Alphafly was nice for cruising at low 6s. I think most people will enjoy the additional comfort and cushion of the Cielo x1, but for a fast PR attempt where you anticipate finishing strong, then the Alphafly 3 is a good choice

[@KOYKOYROYKOY1000]

@@supwell Thank you very much for you very useful answer! I am a 3 20 marathon runner,so I am considering the cielo then!

[@kgunz4282]

I’m the AF3 sitting in the box. Not in a good place to test them out yet. Still in a bit of recovery but we getting there. I’m doing a 10k on May 11 so I might rip them out the box then and see if I can pull off maybe 38 minutes

[@supwell]

These will be perfect for that 10k. But man 100 miler recovery sounds brutal 😩

[@acpmedicine]

i couldn’t even get a pair they were all sold out. i am bummed. i tried the endorphin elite but i find it to be somewhat firm and not like the zoom x..hoping to snatch a pair of alphafly soon if i can.

[@supwell]

I think availability should start to get better later this year. Bummer you didn't like the endorphin elite - I'm planning to try them soon. Cielo x1 is a good alternative if you like the softer bouncier feel of ZoomX. It is heavier than the Alphafly but I did some quality workouts in it (22 miler around the same pace as this one) and wasn't bothered by the weight

[@danny_larrea]

We gotta get a yowana freestyle over the yowana beat one time lol

[@PartTimeJogger]

I have a question wouldn’t it be better if the chapters you put on the videos, instead were different videos you would have more videos per day/ more views? I like watching the videos but sometimes I got to skip and I dont know if it affects engagement time? But best of luck really good reviews

[@nathan_phua]

An alternative view is that by keeping with the long-term videos with multiple detailed segments, Yowana builds up an audience that enjoys that type of content (others would go elsewhere). So in the long-term, the channel may grow slower than if he'd aimed for higher engagement, but the commitment from and connection to his subscribers would be much higher. (See "1000 true fans".) Also, I'm guessing that more videos per day means more admin, which may not be worth the tradeoff.

[@mreugenie]

so which is better skyparis or alphfly 3? tia

[@supwell]

Putting together a comparison video soon! Stay tuned

[@matth714]

28:28 to 29:01. Beautiful.

[@robbarnett524]

Try and get yourself the Alphafly OG mate. What a shoe 🔥. Personally I couldn't trust anything over a marathon other than an alphafly. Keeps you moving 💪

[@supwell]

My man fresh off that 2:42 🔥🔥🔥 I'll have to see if I can get a pair. They're dead stock now but I'll see if I can get one from china 😂

[@robbarnett524]

@@supwell Ha cheers buddy! The day went good 💪. Will meet you in Chicago mate if you fancy, sub 2:40 is on for both of us 🔥

[@gifffinley9865]

⁠@@supwellI have a pair size 11 with 11 miles on it if you want to try them out. I’m 99% sure they are legit. I got them off StockX and were verified. Foam feels like zoomX and the arch is super high.

[@mbrackmann8]

I wish Nike could get more durability out of their race shoes. I would love to use an Alphafly 3 for just long runs but that would be such a waste of money lol

[@christopherslin]

62 grams of coffee?! You’re a beast 😆

[@supwell]

Hahahaa that's a double serving Chemex not just for me

[@christopherslin]

Hahaha good man!! 🙌🏻💪🏻

[@bowen_adventures]

looks like you’re starting to see the light..! 😂

[@supwell]

hahaha my man they are growing on me for sure! still not sure if i would do a full marathon in them yet but they feel so fast

[@nicksantos7586]

56:50 bruuuuh lmao

[@supwell]

Bro that top motivated me to keep going and never quit 😂 also I had a whole section breaking down my sleep based on your strava question but I had to cut it out bc the vid was too long lol but last week I got 7 to 8 hours each night which was amazing. Basically never happens. I had a stretch of averaging 5 to 6 and it's not great - when I'm in those periods I do a lot of easy running and not many fast workouts. I do best with 7 or more per night

[@santiagochavez2068]

Swaggin on the Colombian coffee!

[@supwell]

That coffee was 🔥

[@santiagochavez2068]

@@supwell your in for some delight with the B&W bags you got coming. I had there subscription for a bit and it’s all super juicy!!

[@supwell]

@@santiagochavez2068just came today! super excited to try tomorrow morning

[@fecardona]

Next up on the Fire Channel…

[@supwell]

😂

[@pickelbarrelofficial1256]

Pop that toast in the toaster a wee bit longer, that butter wasn't going on there right. Looked like you were eating hot bread.

[@supwell]

Shoutout hot bread tho 🙌🏽

[@Tritiuminducedfusion]

These things are tearing up one of my Achilles (the one with a bone spur), esp with sprint to 5k paces. I have to actively heel strike, bc these things tend to put me up on my toes. Might go with the Endorphin Pro 4 for my marathon.

[@supwell]

Dang sorry to hear that! I didn't have any Achilles issues with these but they definitely encourage me to modify my footstrike a bit. Endorphin pro 4 is way more comfortable overall - I would probably take that over the Alphafly if I were choosing between the 2 for a marathon

[@bananadude9642]

Well…. I’m committed to give you a like every vid you put out 😂😂😂😂😂😂😂😂😂😂😂😂😂

[@pamelawamala6751]

nice ❣

[@ludgeisatmcdonalds]

Did you use 60g of coffee for one cup?

[@supwell]

Hahaha no that would be completely savage. I always make a double Chemex in the morning for me and my wife

[@robbristle5642]

And the heel is ugly. Like a tugboat.

[@Tritiuminducedfusion]

Don't worry, you will never get a pair.

[@Jruss622]

👍🏻