Run Culture S24 Vol 6

We are back yet again! While most of the world is starting to heat up, the opposite is true for us down here in Australia, with the gloves coming out and the winter gear. With winter comes Marathon season, and the three major marathons in Australia are coming soon, with Gold Coast happening next weekend.

This timing is perfect, as all the marathon shoes for the Paris Olympics are dropping, causing me a dilemma of which shoes to upgrade, with many of mine hitting retirement age. This week, we focus on winter/marathon gear and tips on negative splitting the marathon, with a few other features sprinkled in.

Speaking of marathons, my personal training is going incredibly well, and touch wood, I feel the fittest I have ever felt. If you're interested, you can read my training diary here.

Let's get into it!

The Shop Front

Saucony Endorphin Elite 2

To this day, my favorite running shoe is the Saucony Endorphin Pro 3. But today, out of nowhere, Saucony dropped a banger teaser of the Saucony Endorphin Elite 2, sparking a lot of speculation.

This version looks much nicer than the original leaked photos, which honestly resembled high-performance clogs. From what I'm reading, these have just as much, if not more, spring than the original Elite, while also becoming a lot softer.

Honestly, I had my wallet ready for the Blueprint version of the Alphafly 3, but now I just don't know. If the rumors are true, this could be the race shoe of the year, which is huge praise in an Olympic year.

Tracksmith

This one is going to be no surprise to anyone. Tracksmith is one of the most recognisable independent running apparel brands. Their hare logo is iconic and can almost be considered a status symbol.

So why did I choose to highlight them this week?

Well, we are approaching winter here in Australia, and I’ve been on the lookout for winter running clothes that will keep me warm yet breathable. I want to find something original and unique, but I keep coming back to Tracksmith because that is what they excel at.

Tracksmith is known for their respect for track and field heritage and their use of merino wool for its thermoregulating features and unrivaled comfort. I’m not afraid to say that more than 50% of my running wardrobe is Tracksmith. My picks are the Session range for summer and the Harrier range for winter.

The Cafe

Coffee Club Podcast

Hosted by a trio of professional runners, this podcast serves up a perfect blend of running insights, personal stories, and humor. From training techniques and race strategies to expert guest appearances, The Coffee Club Podcast is like having a casual chat with your running buddies – if your mates were elite athletes.

Maybe I am biased, but I really enjoy the Aussie/Kiwi banter between the hosts. It's not often you get an inside look at the elite running world on a weekly basis. In my opinion, content like this will attract more attention to the sport and support the individuals on the track.

Check out this interview they had with Kyle Merber from Grand Slam Track previously Citius Mag

Tarkine

This week, in collaboration with Straight At It we're shining the spotlight on an exceptional Australian company: Tarkine. Based out of Perth, Tarkine is Australia's only running shoe company dedicated exclusively to trail running.

Tarkine's founders were frustrated with billion-dollar industries producing products without considering the environment—a crucial element of trail running. They decided to take matters into their own hands, creating a trail running shoe line that prioritizes both performance and sustainability.

It's worth checking out Tarkine's innovative approach and supporting a independent brand making waves in the trail running world.

The Gym

Dan Osborne Nash Marathon Tips

I am not one to pay to listen to a podcast but Inside Running Podcast provides such quality content week in week out that I signed up to Patreon to get early access. This week they interviewed Dan Osborne Nash an exercise physiologist and 2:15 Marathoner and the insights were something that all of us could apply.

Dan Nash shares his approach to achieving even or negative splits in six marathons. Here’s a breakdown of his strategy and why it works:

• Why Even or Negative Splits?

  • Running too fast early depletes glycogen stores faster, leading to:

    • Reduced ability to maintain or increase intensity.

    • Less economical energy usage (more oxygen required for fat vs. glycogen).

  • Benefits include faster recovery and a more pleasant marathon experience.

• Heart Rate-Based Strategy:

  • Threshold HR:

    • Nash's threshold (LT2) HR is 170. Most of the marathon should be run just below this.

    • Avoid hitting 170 too early to prevent early fatigue.

  • Intermediate HR Limits:

    • 161 before 5 miles.

    • 163 before 10 miles.

    • 165 before 15 miles.

    • 170 before 20 miles.

  • HR Drift:

    • HR increases over a long run due to dehydration, fatigue, and rising core temperature.

    • Set intermediate HR limits to manage this drift.

• Practical Tips:

  • Use race-specific sessions to refine HR limits.

  • Start with conservative HR limits and adjust over time.

  • Set your watch to display "last lap heart rate" for feedback every mile, reducing the need for constant clock-watching.

  • Personalize your pacing strategy through practice and observation.

• Personal Experience:

  • Nash's consistent use of this strategy has removed stress around racing and ensures he performs optimally on race day, regardless of fitness levels.

By understanding and applying these principles, runners can improve their marathon performance and recovery.

Check out the original twitter thread here and the podcast with Inside Running Podcast

That's another week wrapped up! Thanks, as always, for subscribing and reading these newsletters each week – it is truly appreciated. The Discord template for the Digital Run Club in the Zato AC whitepaper is 90% complete, and we will be opening it for early access soon. See you next week!