Sep 10, 2026 · 57 min · 16 segments
There was a big movement towards under fueling and under recovering during your race build and then resting up and peaking like crazy. Now, the in vogue route is to fuel for every workout and recover…
All right, Kirk, we just left off this conversation about only choose one thing, and one of the options was plated or unplated shoes for the rest of your life.
And because I'm planning way too far out for the Ironstone 100K, people are gonna start rolling their eyes as I repeat this phrase, but it's important knowing the first 21 miles are on a gravel and paved bike path, 1% downhill, call it, for 21 miles, and then you go to technical ridge running.
So I'm doing long pavement or gravel runs every other week until I get up to the point where 21 miles does not take anything out of you.
So I did one, I did 11-ish a couple weeks ago, and I did it in one shoe, and I stayed on gravel the whole time.
And then this time I did the first five the entire time on pavement, but in my max cushion, unplated road shoe.
In the second half, I stayed on the gravel and in the grass, but I ran it in the Alphafly 3.
So seeing what the first five miles of pavement did to my quads and legs based off not doing much of the pavement last time, and then switching to the lighter, more efficient, plated, super foamed shoe and seeing what that felt like on grass and gravel.
Where-- Right, where, like, athletes, even top-end athletes, w- will potentially make a shoe choice, a shoe change at some point.
Yeah, the, the general accepted-- There are people who have done the same shoe the whole time.
Um, some people, like, like last year, the guy who won it, uh, but was disqualified, ran in the, um, Agravic Speed Ultras the whole time.
All right, Kirk, we just left off this conversation about only choose one thing, and one of the options was plated or unplated shoes for the rest of your life.
And because I'm planning way too far out for the Ironstone 100K, people are gonna start rolling their eyes as I repeat this phrase, but it's important knowing the first 21 miles are on a gravel and paved bike path, 1% downhill, call it, for 21 miles, and then you go to technical ridge running.
So I'm doing long pavement or gravel runs every other week until I get up to the point where 21 miles does not take anything out of you.
So I did one, I did 11-ish a couple weeks ago, and I did it in one shoe, and I stayed on gravel the whole time.
And then this time I did the first five the entire time on pavement, but in my max cushion, unplated road shoe.
In the second half, I stayed on the gravel and in the grass, but I ran it in the Alphafly 3.
So seeing what the first five miles of pavement did to my quads and legs based off not doing much of the pavement last time, and then switching to the lighter, more efficient, plated, super foamed shoe and seeing what that felt like on grass and gravel.
Where-- Right, where, like, athletes, even top-end athletes, w- will potentially make a shoe choice, a shoe change at some point.
Yeah, the, the general accepted-- There are people who have done the same shoe the whole time.
Um, some people, like, like last year, the guy who won it, uh, but was disqualified, ran in the, um, Agravic Speed Ultras the whole time.
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