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Session Question : The 10 x 30 sec effort.by Renato "I have just been running your week 5, session 1 this evening. (goal sub 4:00) hrs. I had to jump to week 5 because of short time until 27th of Sept. I have one question regarding the 10x30 sec effort 4. I am regulating "effort" after my HR, am I supposed to speed up, wait until HR reach into effort 4 sone, then take the 30 seconds? So, I slow down again...keeping HR in rec.sone for 30 seconds or just slow down for 30 second?" Click here to read or post comments.
Join in and write your own page! It's easy to do. How? “Sidenote : Shoe Tips For Injury Control
Good shoes are crucial if you want to stay injury free during your marathon journey. In general, the best is to find a shoe that fits your feet according to your foot type. However, these three shoes will do an excellent job with their mild correction - and will work for most runners :
1.
Asics Gel Kayano The legandary shoe from Asics. You cannot go wrong with this one.
The most sold running shoes ever - and by every model seems to get better and better. About the same weight as the Kayano but the fit is a little bit different.
The 2150 is a great alternative for the faster work you'll be doing in the 100 day plan. It is one of the few shoes that "feels" like a lightweight one but at the same time has more than enough stabilty to prevent injuries with the marathon type length of some of the interval sessions. A tips for international (non-US) runners : check out roadrunnerssports.com : Example : Asics Kayano (RoadRunnerssports) they ship worldwide and it can really save you some money on your shoes.
regards,
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I'm often asked what shoes I personally recommend to help stay injury free while running (on the 100 day plan) so I'll add a little bit about it at the end of these Q and A's. 
