22 Mile Run - Adios Pro 2 Problem

Only two more long runs before my next marathon. Today, I go for a 22 mile run with a total of 18 miles at marathon pace. Does this even make sense? How did this workout go? And will the Adios Pro 2 still be my next marathon shoe?
0:00 run footage
2:39 the workout
3:39 purpose of this workout
5:23 concerns with this workout
6:27 overview
7:55 HR deep dive
11:07 key takeaways
14:19 nutrition
15:01 Adios Pro 2 problems
Thanks for watching! Leave a comment to let me know you stopped by!
Running footage shot on:
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[@Mattrunning]

I do believe that you have the best running footage in the business, Ko. Top notch

[@RaphaelIgrisianu]

Totally agree and this is how he inspired my work and videos: kzbin.info/www/bejne/qWrLhaWshMZ0mpI

[@nikmansports]

agree

[@brendaortiz4043]

Deep respect for you doing your long run in that cold weather!

[@jamesb.walker9177]

I would not even dream of risking anything avoidable on a full marathon. Great video again cheers.

[@KyleMcCueRunning]

that weather is pretty miserable, I'd almost prefer mid 20's and snow. You crushed it man! amazing pace and consistency and killer footage as always!

[@beachrunner428]

Great workout Kofuzi that's not easy!! Keep up the strong running and the epic content :)

[@brunocassettari]

Wow, what a workout. Take it easy from now on otherwise you won’t get the recovery you need. I definitely get the mental strategy on doing it, I hope it helps. Looking forward to hearing about how the RC’s feel next week.

[@JC-rn5tk]

Great workout in tough conditions! Just did a 22 miler in cold but ideal weather in RC Elite 2 (about 10 at race pace) and while I had no issues with them, didn't feel much rocker motion or carbon plate benefit. Then again, maybe I'm a little too slow to feel it😀. Still undecided between it and Next% 2 for Dec marathon. Looking forward to your next test of the Elite 2.

[@Zethpeterkaphoto]

Great video and killer workout!

[@ksteege]

This is exactly what I use personally and what I coach folks to do I am a big proponent of knowing your task paces, knowing what it feels like - knowing how to get back on pace when there are pauses because there will be times when stuff happens and knowing what it should be. Recovering on the run and knowing pace will be key to doing well at CIM. Love this workout.

[@stealtherider3008]

You're crazy running in the cold! Lol! But I admire your strong will and persistence! Good for you! Good video!

[@dkmchui]

wow..that is a insane workout. Good luck with that pace in your next marathon.

[@xelionizer]

Good stuff! Thanks for the insight into your training, kofuzi;)

[@matthewledvina8323]

That is an insane workout. I don’t know how you finished. As for the shoe, I ran the NYC virtual marathon in the Adios pro 2. These are shoes that reward fast runners who also use the whole shoe to get as much bounce back from the energy rods as possible. Just being at forefoot strike seems to not get as much response for me. Also when I slowed at the end of my run it was a little unstable finishing the race. That said no discomfort for me, they are cloud like comfortable for me (US size 12). Just my take.

[@tednruth453]

Super workout Mike! 🤘

[@kofuzi]

Thanks!

[@LuisBecerra79]

Great video as always Ko, your going to do great on CIM. 💪🏼

[@kofuzi]

Hope so!

[@panpan5741]

yesterday i run my first ever marathon the (Classic) Authentic Athens Marathon which is actually Marathonas-Athens the original route 390 B.C for 3hours10mins Adizero adios pro 2 was my shoe and it was excellent!! :)

[@kofuzi]

congratulations!

[@panpan5741]

@@kofuzi thanks ko! Keep up the quality work 😉

[@kikkerman4644]

Het is daar echt wel mooi om te lopen . Editting is prima met de drama muziek erbij.

[@drstreetrunner3438]

Congrats. That was a tough workout!

[@Mrwoddle]

Great feedback on the session, and I understand the confidence that can be gained, just make sure you get the recovery right or you may have ran your race in that session. Regarding the foot, it could be a case of Morton's Neuroma, which is an inflamed nerve, can be caused by a tight toebox, worth a google.

[@chu88y1]

Thanks - great motivation as we get cold. Nabbed Triumph 18's for $80 at R.W. ....a previous Kofuzi winter recommendation that I ran in last year.

[@kofuzi]

Definitely a warm shoe

[@catchpole11]

rest up, that looked tough!!

[@gokiwi2642]

Super tough workout, good luck with the marathon coming up, hope the weather is 👌 on the day, butter ma 🍞

[@jameschaves5723]

Mike, I'm really enjoying your journey to sub 3:00. I too am chasing it this weekend at Philly. Let's do this!!!

[@kofuzi]

Good luck!

[@weimpromptu]

Another awesome video!! Adios Pro 2 has been my go-to work out shoes for this Marathon Training block, it feels even more fun than the Next% and Alphafly Next%. Now I am wondering if I would get some pain for long runs, since I only do mid long work out with them.

[@steveh5242]

I had a bit of a hot spot form in the mid-forefoot after a run in my Adios Pro 2's which gave me a slight concern heading into my half marathon this past weekend. It only happened once out of 6 runs in them, maybe my foot getting used to the carbon rods. That said, I still went with them and they performed brilliantly over the 13.1-zero aches or discomfort. They were fast, comfortable and saved my legs, and I was probably the only runner out there in them amongst the sea of Vaporflies which was fun-got a bunch of questions about them :)

[@coreyjoyner1372]

Thats a tough LR you did. Way to crush it

[@PetersonBlanc]

great run my man, I hope and pray that you are more than 100% in time for your marathon run. Now speaking of recovery, I must ask (if you haven't touched on this subject in any previous video) but what are your foot treatments like pre-run and post-run? That is are you icing your feet on hot days, heating them on cold days, do you regularly do any foot exercises before a run and stretch it afterward? Lastly, since we are on the topic, do you happen to regularly shave off any built-up calluses on the bottom and or sides of your feet, that is unless you save that to be done whenever you go in for a pedicure? Big fan of the show, keep on running!

[@Ab-qp2yu]

You looked like a Samurai running, the GoPro stick like a sword!

[@albebusa]

I am no one to comment But it look you structured the workout all around your need so probably spot on for your needs Great analysis as always

[@kofuzi]

Thanks for your support

[@matamata74]

you right .I got the same feeling with the adios pro recently

[@UnderDog748]

I think the rc elite 2 would definitely relieve that pain it has softer foam , hope the training goes well 😁👍

[@lindal986]

If we're voting, team RC Elite, this was a monster workout!

[@souljaboi62121]

I am a heavier runner (I hover between 225 - 233) and could only do 2-3 miles in my Pro 2s; I tried to run 8 miles in them, but had to stop around mile 6. Pulled off my left shoe and had a blister where the "energy rod" would end under my big toe. I never have had a hot spot or blister in that area before or after I sent them back. I think there is not enough padding or protection between the foot and the "energy rods" - I assume that you are much lighter than I, so with the amount of miles and your speed, you probably reached the padding threshold that my weight and watts force the shoe to expose its energy rod problem. When I sent them back, I was able to get the Prime Xs and they work well so far, but the stack height is far taller. Great job, as always, Kofuzi!

[@kofuzi]

It seems weird to me that the rod would do that, but I suppose it could make sense. I do like the Prime X. Such a good shoe

[@mopoffool]

I haven't had that problem with the Adios Pro 2, but I'm a heel striker. This workout looks great to me, but I wouldn't do something as hard the next weekend as well. One of these four weeks out should be quite enough. Maybe next weekend I'd just do a mostly easy long run with a four mile push at or just below MP towards the end before a 2 mile cool down. I usually try to do 16 miles solid around MP three or four weeks before a marathon, and leading up to that I might do anywhere from 8-12 miles of MP during several long runs a couple weeks apart each, sometimes separated into sets with easy miles in between as you did. I agree with you that psychologically it really helps to expose yourself to what running your MP goal pace for a while feels like, but it also gets easier after you do it because your body adapts somewhat. It won't feel that hard at CIM. That said, the only time I managed to break three hours (in 17 marathons) was after a training cycle in which I never ran more than 10 miles at MP in a single workout, so maybe all this is overkill. By the way, I don't think you need to shoot for 6:45 pace because of tangents. 6:48-9 is plenty safe if the goal is sub-3.

[@richardcooper3215]

I've only done shorter distances in Adios Pro 2 and don't use this for longer distances as also have discomfort under the ball of foot, kind of feels bruised,. haven't used them for longer runs for that reason. I'm happy with Endorphin Speeds for distance. Happy tapering 😀

[@eriktred]

I love the Adios Pro 2, but only have 20 miles in them total. I was saving them for my next marathon (early next year). Your experience concerns me. I ran Chicago in the RC Elite v2 and they were buttery smooth, but I don't think as much energy return as the Adios Pro 2.

[@kofuzi]

that pretty much sums up my thinking

[@DarkPa1adin]

I have the same problem with NB shoes (1080v9 and Lerato). The bed of my right foot hurts when I run forefoot strike. Mid / midback strike helps to mitigate the problem

[@briannee9693]

I did a very similar workout last weekend in preparation for CIM. It strays a little bit from the plan I'm following so I'm pretty sure I picked it up from somewhere but now I can't remember,

[@jimoconnor8597]

My marathon is the week after CIM and I have a similar workout this weekend. 2WU, 3mile GMP with 2 mile float for 18, 1CD. Long run next weekend will be very relaxed and only 14-16. I'm not attempting sub 3, just BQ. So a slower, controlled effort for this race. (second marathon) Feeling GMP when fresh and near the end of this workout is important to me with most of the efforts being much faster than GMP during my block. I want to enjoy running and not be focused on my watch during the race.

[@DavidDamron]

Just a heads up - - only 3 weeks, not 4, until CIM - - - I'm also looking to run for that sub 3 - enjoy the taper

[@kofuzi]

I'm so bad with dates. let's see if I've got it right. my running week ends on Sunday. this run was at the end of 4 weeks from the marathon, Nov 14. next Sunday will be the end of 3 weeks from the marathon, Nov 21. first week of taper ends on Sunday, Nov 28. race week culminates with CIM on Dec 5. can someone double check me on that?

[@Jamisons2528]

@@kofuzi it's 3 full weeks until race day starting 11/15.

[@briannee9693]

@kofuzi Yes, there are now less than three weeks until race day. I think the way you describe a "week from" by using the end of the week is what's causing confusion.

[@tednruth453]

Use a day count instead?👍

[@briannee9693]

@@tednruth453 Yeah, that makes sense.

[@RemyBReel]

Focus to distract from the pain. That's the move. Looking forward to the 100mi review

[@kofuzi]

it's all about the focus

[@Trailrunner1978]

I am a big runner , 220 lbs. I am a heal to midfoot striker. The Adios Pro 2 is the best running shoe I have ever tried at marathon too 10 K pace. Its very unstable when walking but gets very stable when running. It promotes a very good footstrike. I have Nextpercent 2 and I think Adios Pro 2 is better.

[@betomf1903]

I had the same problem with the Adios Pro 2 on a 18k long run at HM pace. It was my first run with the shoe. Ended up getting a blister on the same spot, on my left foot. Very disappointed. I really enjoy the first iteration.

[@danielkopperud8789]

Hey kofuzi! My left adios pro 2 shoe broke the middle rod in two places.. middle forefoot and at the exposed part in the middle 😪 hit a few loose rocks running on concrete.

[@gcklo]

I am also running the CIM and will be wearing the Alphafly. Due to injuries just about 2 months ago, I will be a bit slow. If you are going to hang around at the finish for a while, I may be able to meet you 😃

[@kofuzi]

I believe there's a beer tent at the finish. that's where I'll be

[@mattm8509]

Agree w/ what many have said. You have the best running video footage and fortunately you can learn alot from it. On this episode, I cannot help noticing some footages showing slight pronation but shoes are not there to help out--I think the shoes appear to be too soft. Further, I feel the forefoot striking is a bit exerated and not so much natural hence taxing you more energy. Maybe I am wrong but I happen to notice it (or these shoes are working againt such foot strike). Also, your perceived effort appears to be on the high side even at sub 7:00min/mile (maybe b/c you are carrying the camera and other gagets) Sounds like you are shooting for sub 3 hour marathon---my tried and true training method is to run 28 miles at 2 week out (or at the peak of the training) from the event at around 6:50-7:00min/mile w/o changing the pace at about 60-70% effort (not by just heart rate but by how I feel). It is the quality base miles (of about 2K+/year) that has always carried me through the marathon and enjoy the run. CHeers and good luck!

[@ChirsRichardson10]

Alphafly or Next %??? Cannot wait to see what you think about RC Elite.

[@kaishunider4110]

I'm also having a same issue from Adios Pro 2. I hope Adidas fix these problem,

[@legendamian]

I haven't had this issue in my Adios Pro 2 at all, but i'm more wide footed.

[@QuasiAmerican]

I have a mortens neuroma on my left foot. I'm sure you already know all this but i heard you say your toes are a bit scrunched up in the Adios Pro 2. If it is a mortens type issue then it's likely that could be the culprit. Mortens usually develops due to wearing shoes that are too small so if your right foot is your larger width foot then I'd suspect that could be the issue. Usually I'd also say you may need more forefoot cushioning but I think the Adios has a lot 😂.you can test for mortens by squeezing your five metatarsals together with one hand then with the other press where the pain is. If you have a neuroma you'll feel/ hear a clicking sensation which you won't feel in the other foot...maybe didn't describe that well though 😂.

[@aroundandround]

Way to go! You seem skinnier than usual today. Hope you are getting enough calories.

[@kofuzi]

I could always do better with my eating habits

[@verbatim1231]

Hi Kofuzi! What shirt are you wearing from Adidas? Many thanks and keep up the great work! :)

[@kofuzi]

I think it's called Heat Ready or Heat.Rdy or something like that.

[@Greg-me8le]

I also have an issue keeping my foot pointed forward. Especially when I get tired. But I haven't find my online help with how to fix this. I recall reading it was a tight hip issue that causes us to get lazy on bringing the leg forward through the gait. Would love some more things to do to fix this.

[@kofuzi]

Running on softer surfaces or rotating in some wider shoes tends to avoid the issue for me.

[@neomarioism]

so you do hold the camera throughout your entire run? does that ever affect your time? im assuming youre used to doing it by now since you make so many videos but it always made me curious lol

[@kofuzi]

yes probably a reasonable assumption

[@georgenowak8854]

your stride is gorgeous. was suprised you weren’t running 5:30’s

[@kofuzi]

Thank you. I think I still run a bit funny, but it is something that seems to be improving, bit by bit

[@chucky1golf]

Always had a sore something after using the pro2s. Bit firm underfoot

[@zeus75er]

I have the same problem with my Adios Pro 2. Exactly the same place only on the right foot. I am 5 days out of my marathon and my foot hasn't recovered from my last long run. I have been to podiatrist and it is not a neuroma. It seems the forefoot part of the shoe is very hard just under the innersole.

[@edwinalday9980]

do you have high instep? i do and my feet used to start to get numb after 90mins of running. i thought i had morton's neuroma and that ruined my first 2 marathons because i had to walk from time to time once the numbing started. straight bar lacing fixed that problem.

[@apocreg11]

Great thumbnail!

[@kofuzi]

thanks!

[@josephgonzalez_]

Doing marathon pace during a higher mileage training block is hard. It’s normal to struggle. Once you freshen the legs up in the taper you’ll be fine.

[@kofuzi]

now if I can just figure out a taper...

[@ElNegrosexy]

Great data what device are you using to collect all this data?

[@kofuzi]

polar grit x, stride foot pod, polar verity sense arm HR monitor. I review the data in polar flow.

[@lifephorce]

I've done over 100 miles in my AAAPro2 no issues.. just bought my 2nd pair in the Berlin Marathon colour Love them ❣️ As fast as my vaporfly but wearing much better.. looking way more durable

[@kofuzi]

It has only started very recently. hoping it won't be a problem

[@JeyPsCabero]

I am loving the Adios Pro 2 as well. I actually prefer it over the VF2 for different kinds of sessions. I hope what you encountered is not a case for all Adios Pro 2 users and is just a one off for you. Thinking hard about the Metaspeed Sky.

[@MarkJWesson]

Hey Mike, how did you come to those heart rate zone numbers, was that through the running test on the watch?

[@kofuzi]

I don't remember how I go to the zone ranges that are depicted on the graphs in Polar. but they aren't auto populated. for the heart rate numbers that I think make sense for me at marathon pace or threshold for example, it's from a lot of guess and check experience.

[@nberkel]

Finally a real workout to get prepped for a good effort marathon. Don't be afraid to depart from your normal, you'll never really find a good recipe 👍

[@Oso1313]

Weather here in the suburbs of Chicago was like 38 degrees and I went for a run but I was having a really difficult time breathing and my heart rate was ridiculously high, any advice?

[@saunadude8082]

If it feels like ur heart rate was in control it probably was. My watch does go crazy during sub zero celsius or sub 40f weather regularly when my carotid says im well withing the limits. Maybe over dressed and extra heat caused u to breath heavier or u arent acclimated to colder weather after the summer. Food for thought. If it continues id slow down

[@Louis26Z]

I had that issue in my left foot with my initial runs with the shoe, but ran a recent HM and it never occurred. This is with less overall miles in the shoe (~50km) than you. Who knows what the deal is.

[@asmith4992]

I think Ben Parkes reported the same thing about the Adios Pro 2 a few months back when doing a workout. He swapped out for the RC Elite 2.

[@kofuzi]

we don't always agree on shoes, but I may have to follow his lead on this one

[@jamesb.walker9177]

@@kofuzi To me, shoes are quite different on every feet and legs..

[@undeadly1103]

don't know if you use a percussion gun, but i use a little one with a flat head for my feet, especially the pads and plantar fascia area. also use it on my calves and shin muscles

[@kofuzi]

I have one, but I feel like using it there would be painful

[@undeadly1103]

@@kofuzi if it's something bone or tendon related definitely steer clear, but if it's the muscles in your pads it will be a huge relief. i have mild plantar fasciitis and does wonders. you don't need a lot of percussion, and the flat head is perfect for the curves of your feet. just trying to help. if you don't feel comfortable with it, that's cool

[@putraelektronik3208]

hows the sizing ? between adidas adios pro 2 with nike vaporfly 2? i goes with us 9 on nike vapor up sizing 1/2 half up

[@kofuzi]

I go with the same size in all my nike, including vapor fly next%. I went with the same size in these Adios Pro 2

[@RunWithDan]

The adios pro 2 is laterally biased so that could be why. The instep is higher than the lateral side as the lateral heel bevel is pretty aggressive. It’s supposed to work with heel toe off transitions. The Doctors of Running KZbinchannel explain this shoe pretty well.

[@swaggarinoblackarino7347]

Is the alpha fly not an option? I don't think you did a marathon in them.

[@kofuzi]

I thought I did, but perhaps not, now that I think about it. in either event, I don't have a pair

[@heavyrunnerweightlifter4392]

It sounds like Mortens neuroma, the descriptions and symptoms are the same, but I don't think that's what it is. lol that cracked me up 🙂 In all fairness, I've had metatarsalgia and it took like 6-8 months to go away. Complete nightmare. I say you're right, that's probably not what it is. Have you looked up metatarsalgia? I'm a forefoot striker and feel similar sensations.

[@kofuzi]

I don't think a mortens neuroma comes and goes over the course of years. I think once it hits you, it hits you. I could be wrong on that.

[@heavyrunnerweightlifter4392]

@@kofuzi When my bondi 6's were getting old, I found that my big toe was bending and sinking into them during push off. I started getting lasting pain in that joint from those shoes only so I immediately stopped running in them. I think that's Mortens neuroma.

[@UDDave1]

I’ve had similar pain and I’ve found that it goes away after a few days if I put stick-on metatarsal pad on my insole. It’s shaped like a rounded triangle and I picked them up inexpensively on Amazon.

[@The_Shoe_In_With_Cody]

I really enjoyed the Adios pro 2 until 75 miles on them and the rods broke 🤷🏻‍♂️. Was an odd feeling mid run when they broke, sounded like a tap dancer.

[@kofuzi]

I’ve not heard of that before. Weird

[@thedon2005]

Damn 22 miles is insane

[@kofuzi]

it's the longest training run I've done

[@boti2305]

Kofuzi...I think these adios pro don't work well on me unless I am going at a very high pace, like a 5 or 10k pace below 4' per km. What's your insight about this shoe for those who aren't elite?

[@mrapfinley]

in prior videos he has said that most of the carbon plated shoes don't provide much benefit for slower paces.

[@boti2305]

@@mrapfinley yes I know, the thing is to know when works for different runners this shoe. Maybe for me sub 4' per km isn't enough due to my characteristics and for any other runner at the same pace the shoe works really well, due to foot transition power, etc...

[@Nonixification]

Will watch the video later but for me that shoe gave lots of issues. The biggest problem is I can feel the rods diging into my forefoot after 10k. My longest run was 30k in them and caused black toenail :(

[@kofuzi]

I'm not sure, but I may have been feeling the same thing

[@johnrsowa]

I think that Sage’s 2:45 marathon plan actually has a 4x4 GMP run.

[@kofuzi]

Oh really? So I’m not crazy

[@johnrsowa]

@@kofuzi verbatim from his “advanced sub 2:40 marathon plan”: Long Run: 22 miles. Warm up first 2-4 miles Easy. Then do 4 x 4 mile surges at Marathon Goal Pace with 0.5 mile Easy between each. Finish off the Long Run with the remaining miles Easy.

[@wupalbert]

I felt the same pain on my right foot and also thought it was the aggressive energy rods. After 100 miles, the pain disappeared and the Adizero Adios Pro 2 has been very pleasant since! Stick with Next%2 or Alphaflys for CIM...!!

[@JoshL84]

RC Elite 2!

[@DrProfX]

I’d suggest going with alphafly...🤞

[@kofuzi]

I don't have any alpha fly

[@chu88y1]

......i bought some cheap gel pads that fit using toeholes to alleviate my forefoot pain. They help. Amazon/ebay special.

[@mrgq2000]

If it affects your foot strike then you should choose another shoe.

[@illyashafiq8720]

I can never run that long in the Adios Pro 2. Its a bit too firm for me. Vaporfly 2 is more forgiving.

[@winchie37]

Hum 18 miles at marathon pace is way too much, too hard. That seems crazy, hope you recover well.

[@kofuzi]

My most favorite underrated movie quote is Gene Hackman telling Will Smith that he’s either incredibly smart or incredibly stupid

[@matthewbenton11]

What running vest do you use?

[@kofuzi]

Camelbak Zephyr

[@TimNguyen825]

Any reason to not do a few miles to warm up before starting this workout? I like to do anywhere between 2-5 miles to warm up for a long run workout

[@johnrsowa]

In a way, jumping into a marathon specific workout with a short warmup isn’t the worst idea. It’s not like you can have a 2 mile warmup right before an actual marathon.

[@TimNguyen825]

@@johnrsowa yeah I guess I see where you're coming from. I know for my first marathon next week I plan to do a mile warm up. But I can see doing a warm up if you don't want to do a big workout like he did in the video.

[@johnrsowa]

@@TimNguyen825 yeah in my experiences, one mile is about the max you can do. And then there’s usually 20-30 minutes of waiting in a corral before the race actually starts… I think it’s important to learn how to warmup without actually running. Of course, if it’s a small field (

[@kofuzi]

Ideally, I like to do a easy jog and then three minute threshold pace interval as a warmup for a time trial or race. But I intentionally jumped right into marathon pace to simulate what it would be like on race day. I did my normal pre-run mobility routine, but that was about it for a warmup.

[@harvard004]

What Garmin do you use?

[@kofuzi]

Currently using Polar Grit X Pro

[@saveusm1saki726]

Nice, miles. Now I have to google to convert it

[@kofuzi]

I feel exactly the same when people use kilometers

[@saveusm1saki726]

@@kofuzi Metric gang rise up ⬆️ English unit is 👴🏿👴🏿👴🏿 and doesn’t even make sense. Distance on metric can all be counted in increments of 1000s but we need 3 feets for a yard (doesnt make sense, clown award 🤡) then we need 1760 yards for a mile (2022-2023 back to back double clown award 🤡 🤡)

[@saveusm1saki726]

@@kofuzi english system is now cancelled ❌🛑✋🏻don’t @ me

[@MiracleWarriors]

You don't train anymore with the Adidas Adizero Prime X ?

[@kofuzi]

That was last week’s 20 mile run at 7:30 pace with 1500’ elevation gain

[@topoisomerace]

I hope you crush your CIM race. No one can accuse you of undertraining.

[@kofuzi]

I hope so too

[@bichonmomr]

do you ever stop and walk, even for few seconds? how often do you fuel up?

[@kofuzi]

I will walk/jog through aid stations from time to time during a marathon. I didn't stop to walk during this particular run. my fueling strategy for this run was described in the nutrition section of this video

[@thedon2005]

@@kofuzi do you run on hills or is it just flat terrain ?

[@user-rl3ef4ju9k]

No long socks on such cold weather?

[@kofuzi]

I didn't feel the need for them today. toes were a little bit chilly at times, but ankles and lower legs were fine

[@delxinogaming6046]

The test if this workout is genius or not is if you can get to your normal taper without taking longer to recover. If your next few workouts before the taper suck, probably not worth it for an optimal marathon. The other axiom to consider is “if this workout is so good, why don’t all the elites do it?”

[@jackwardrop4994]

Note, no heel strike.

[@WhiskyMystery]

Tough long run

[@healmehha5096]

Impressive how you run 22miles while holding a stick

[@danielfreeman649]

Give LMNT a try instead of scratch. Sodium, potassium and magnesium, no sugar, great flavor, and cheaper. It's been a game changer for me

[@kofuzi]

I like no sugar for rehydration. I like sugar for during an activity

[@kerry_runs]

Team next% is my vote

[@kofuzi]

it's been a while, but I've raced in the next % before

[@stefan2338]

18 miles at target pace appears to be too much, no surprise that it was tough. I think that 22 miles with the last 8 miles at target pace may be better & safer...just my 2 cts

[@kofuzi]

What seems to be sensible for other people doesn’t seem to get me where I want to be

[@Feanaro5503]

I got tired just seeing the number 22.