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Nike Vaporfly 4% – Free speed

Vaporfly4percent3FREE SPEED – The future of running

Nike Zoom 4%

In January 2016, just before the marathon trials for the Rio games. Nike began developing the Vaporfly 4% system and dedicating most of its science to creating the tooling (the bottom portion of the shoe) in June 2013. The tooling features new Nike ZoomX foam that is ultra-lightweight, soft and capable of providing up to 85-percent energy return.

Embedded within the foam is a full-length curved carbon fiber plate that increases stiffness to provide a sensation of propulsion and acts like a coiled spring system with every stride. Together, these features deliver an average of 4-percent improvement in running economy when compared to the Zoom Nike Streak 6 (currently Nike’s fastest racing flat on the market) — which can have a huge impact on how an athlete feels and performs during a race as long as a marathon.

Vaporfly4percent1You are probably thinking… yes, but if it is a racing shoe it will be too light for just the ‘average’ runner to use for a long distance event. Yes, the shoe is incredibly light at just 185g, but thanks to Nikes ZoomX cushioning technology the shoe cushioning feels like your high mileage long distance training shoe. Think we are joking… try a pair on.

3 key features that the ‘average’ runner will love

  • 10mm heel to toe offset: The higher than average racing flat heel to toe offset is designed to take strain away from the Achilles tendon.
  • Ultra light weight at just 185g
  • Superior cushioning – akin to your most cushioned high mileage training shoe

What do we think of the Nike Vaporfly 4%?

If you’re a 3:30 marathoner this shoe has the potential to help you take 8-10 minutes off of your time without any additional training. Based on feedback from intraining Running Centre customers and staff members, these shoes really do seem to help you run faster for longer. One intraining customer ran over 2 minutes faster on one of his standard courses 12km courses in training and said the shoes felt like he could have kept on going. Whilst the high price tag of $350 may put some people off, the potential gains to be realised are significant.

The question now is … how much does that PB really mean to you?

The Nike Zoom Vaporfly 4% is available in limited quantities and is sold out worldwide. Luckily we have a small but limited size run of the Vaporfly 4% available in stock at intraining Running Centre – Milton location.

Vaporfly4percent

 

Goal setting – The need to know

GOAL SETTING – How it is done…

stevemanning_clubBy Steve Manning – Podiatrist, coach, runner

Goals are one of the most important aspects of a successful training program.  They serve as the main motivation for why you are running.  Without them it is much harder to stay dedicated and committed to the training.  They also keep you on target and control your training so that you do not train too hard too soon.  Finally the achievement of your goals after months of training gives you much more satisfaction in your accomplishment so that you are keen to set new goals for the future.

GOAL SETTING SEMINAR
8 February 2017
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CHARACTERISTICS OF GOALS

runtalk-intraining-logoGoals must be realistic but challenging.  They should be achievable if you put some extra effort into your training.  They need to be based on your current ability and experience with a target that will not come easily by just running the way you always have before.  They also need to be based on an understanding of your goal race course and likely conditions.  They should be measurable and focussed more on your individual improvement rather than placing in a competition.  You can only control what you do and not what others do.  It should be very clear if you achieve your goal that you have performed up to your plan.  There should be a progressive improvement over seasons and years.

MarathonSchool1TYPES OF GOALS

There are many different types of goals which you may set in different situations.  The most obvious is a time goal to run a personal best, crack a time barrier like a 4 hour marathon or set a qualifying time.  As you get older and move into a new age group you can reset all these goals so they continue to be a motivation far past your prime.  A common goal for novices is just to run a certain distance.  It might be to finish your first marathon or half but could also be to do the couch to 5km or 10km.  These distance goals most often occur in a race but can also be training goals to run your longest run ever.

It is better to leave your first run over the marathon or half for the race itself rather than try to do it in training beforehand.  Other training goals might be to be consistent in your training without a day missed or it can be your fastest 1km time (often run in the power session), or best session ever.  Competitive goals of winning or placing in your age group are out of reach for most runners but you could set a goal of being in the top 100 in a race.  You might also set a competitive goal of beating a friend or family member in a race but keep it fun.  Lifestyle, social and health goals are often why people start running but they can continue to be your motivation long after you have caught the running bug.

MAJOR RACE GOALS

The main goal of training should be to run your best possible time in your most important race.  That means all the interim and lead up races are part of your training rather than just an end in themselves.  At the beginning of each season you should set your goals for your major races.  Then after all of the training has been completed you should revisit these goals to see if they are still realistic and challenging.  Sometimes there are disruptions in training that have prevented you from running as well as you planned.  You may have to create more realistic goals in the circumstances.  Less often people will improve much better than expected and need to make their goals more challenging.  A predictor race with two weeks to go will help you determine what you should aim for in your major goal race.  You can then set a pace goal for the race so that you do not make any strategic errors like going out too fast.  Along with these goals should be some contingency planning so that you do not stick blindly to your goals when the conditions make it unrealistic.  If something goes wrong in the race you should have mentally prepared so that you can evaluate your condition and adjust your goals accordingly.

LEVELS OF GOALS

You should always set three levels of goals for your major races.  Satisfactory goals are ones that you will be happy with achieving.  Challenging goals are the ones you are mainly aiming to achieve.  These are possible if things go as planned and you have a good day.  Ultimate goals are if everything goes perfect and you perform better than expected.

runtalk-intraining-logoBy setting goals you can bring meaning to your running.  Many of the benefits of being fit and active are a by-product of achieving your running goals.  If you share your goals with others then it helps commit you to the plan that is required to achieve your goals.  Goals help drive you to another level and increase the satisfaction and joy of any achievement.

Want to learn more about how to maximise your potential in running? Listen up and learn with RunTalk, a running podcast that discusses all things running; from nutrition and goal setting through to the running technique and footwear choice, including everything in between.

marathonschool17_squareIf you are interested in joining a running program that will help you achieve your goals, we recommend having a look at the Marathon School program. The easy to follow minimalist program is designed to help everyday runners reach their goals and dreams in running. Whether that be running 10km non stop, running a half marathon or simply finishing a full marathon, Marathon School is a dedicated step by step program with keen running coaches who are there to help you every step of the way.

RunTalk Ep02 – Goal setting

runtalk-intraining-logoWelcome to RunTalk episode 2 with Steve, Margot and special guest this week – Benita Willis. Benita is arguably one of the greatest Australia runners of all time. Benita is also a 4 x Olympian, World Champion, 3 x Australian 5000m Champion and holds Australian records from almost every long distance running event.

This week together with our guest Benita Willis we discuss goal setting, planning and overcoming obstacles.

Click here to listen to episode 2 of RunTalk

RunTalk Episode 2: Goal setting, planning and overcoming obstacles.

Goal setting is an important aspect of any training program. Goal setting can provide a motivational aspect to your running making it easy to achieve what your major goal is. Listen up and learn from the best with our guest speaker, Benita Willis, who knows a thing or two about goal setting.

Benita Willis - World Cross Country ChampionBenita Willis Facts

  • 2:22:36 Marathon Best: Australian National Record
  • 1:08:28 Half Marathon Best
  • 4 x Olympian
  • World Champion
  • 3 x Australian 5000m Champion

Check out the feature article on how to set your goals to maximise your rewards in running.

GOAL SETTING SEMINAR
8 February 2017
Click here to RSVP

 

Happy New Year

We would like to wish you a happy New Year for 2016. We hope that you have enjoyed some time with family and friends with some great laughs and even a few runs in there too.

Now that 2016 is upon is, it is time to change gears and get yourself motivated for a fantastic year ahead. Here are a few tips to get the ball rolling to ensure you stay on track to reach your goals in the coming year.

  1. Set realistic goals that you can achieve (this is the best form of motivation when you can achieve goals you set)
  2. Set time specific goals (for example, set yourself a goal of running 10km at the Twilight Running Festival)
  3. Join a running group or invite a friend you can achieve your goals with
  4. Set short, medium and long term goals for 2016
  5. Stick to a program or schedule you can maintain and that works with real life situations
  6. Set rewards for yourself when you achieve a goal (something like, buy yourself that GPS watch you have been wanting or simply a new pair of socks)

Whatever your goals, we hope you have a happy new year and look forward to all the positive things that 2016 has to bring.

Good luck everyone – as always, have a happy run.

intraining Running Centre Team