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I wouldn’t recommend these for the gym! The lugs are quite big so I would stick with a gym specific shoe or just a regular trainer

Thank you very much! Appreciate it

Unfortunately, the Winflo 8 was the only one I didn’t buy! In my opinion the Winflo 7 was the best one they made!

@@BobThomasUltra ok thank you Brother

So by slow running I mean a run at a pace that feels comfortable for you, that you could hold for a long time. Ideally longer than your goal race/event. It’s loosely zone 2 however, I often find that working from heart rate can be tricky so I like to work off feel (or RPE). For me this is the most accurate way to achieve an easy run as I can feel very different depending on the day. What’s very important to note is I’m not saying everyone should only do slow running. Slow running should make up a bulk of your training however, you should still be including speedwork to get faster. Intervals and tempo sessions make you faster. Then long slow runs and recovery runs allow your body to rebuild and adapt to the hard work you’ve put in on your hard days. I hope this helps 😀

Personally I’m not a fan of the Pegasus so would go with the Winflo. However, if you need the grip for the trail you may need to go with the Pegasus.

Ohh no that’s really annoying! I hope you find a shoe that works for you!

Yeah I love the Winflo but have struggled with the laces. I just replace the laces after I’ve reviewed them

Póngale a las cintas grasa para lustrar zapatos y adiós problema.

The sizing is pretty generous when the pack is empty however, once you start to fill it it can get a bit snug! I recommend sizing up as you can use the drawstrings to compress it down so it doesn’t swing about.

Winflo is slightly better for wider feet as the toe box is a better shape

@@BobThomasUltra now i found new winflo 11 , u must check it 💪 and give us some advises if its better than 10 🤝

You can buy women’s yes! The main difference is that women’s shoes are often slightly narrower than men’s.

Ohh really that’s such a shame! Unfortunately, I found the more I used these shoes the less I liked them! I was really happy in the beginning but now I barely use them at all! Hope you can get in touch with On and sort something out!

No, I think they feel quite different. Especially the uppers. I can’t give you a good answer sorry as I haven’t tried enough of the current Nike range to know which is the closest comparison. I think the cushion and response feel fairly similar however the upper is very different.

I think the winflo gives you slightly more room in the toe box. I find the Pegasus quite cramped. I’d say Winflo is better for wider feet

@@BobThomasUltra Thanks for the review man, just ordered !!!

You can go smaller for a marathon. Personally I wouldn’t as I think the smaller the pack the less versatile it becomes. However, even if you get an 8 or a 12 the bulk/weight comes from what you put in it. They’re both super lightweight packs when empty or packed very light. The 8 especially is great for packing super light and not even noticing you have it on. Hope this helps

That’s awesome!

Thank you, glad it was helpful! There is no standard way to add poles to the active skin 8! However, you can attach them if you rig up your own elastic cord. If you want to attach poles the advance 12 is a good alternative as this has options for storing poles as standard.

@@BobThomasUltra ah okay, thanks sir. Keep up the good work. Cheers!

Thank you very much! Yeah that is a great idea, a team of domestiques to deliver me to the summit! It certainly is brutal climbing alone!

That’s a great shout! Need to get myself to some iconic times and suffer all the way up 😅

75% is pretty high 😳 A walk/run is great! Remember the point of the long slow run is to make it feel as easy as you can, often the conditions will impact that! Great work, keep it up 💪

@BobThomasUltra Thank you Sir 👍🏻👍🏻

This is the great camera work you get when you force your camera man into someone’s car boot 😂

The Winflo 10 is great for mid distance! Haven’t tried the Rival Fly 3 so can’t comment on those sorry

​@@BobThomasUltra yes I previously used rival fly 3 still using... Now wanted to try winflow 10...

I haven’t tried the Rival Fly 3 sorry so can’t tell you which one! The Winflo 10 is great though!

Yeah I agree, they’re great runs to create a solid foundation to build upon with your speed workouts

That is perfect! running, jogging or walking is great! it's all about maintaining that easy pace. Keep up the great work

@@BobThomasUltra Thanks Bob!

Oh, btw, I subscribed just because of this video. Sensible and logical.

@@ivansa9669 That's awesome, thank you! I appreciate it 🙌

Hope they’re serving you well! Thanks for the kind words

They do squeak! I don’t think they’re terrible at all though

No, I was just really disappointed with the Pegasus. Go have a look at my Winflo review if you want to see a positive Nike review. I’ve never asked for sponsorship, I just give my honest opinions

Thank you very much!

Brooks are great! I mean, they did win in the video

Thank you for the feedback! I’ve been working on the lighting for my next videos, appreciate it 🙏

Amazing! Glad it was helpful! Thank you for the comment 🙏

Thanks for the question! I love this stuff. I do not think you need to cut out heavy bench press. The reason others have told you that it may be slowing you down is because of a weight issue. Muscle is heavy and weight has an effect on your running as the lighter you are the less force you have to generate to propel yourself forward. I don't believe bench press alone is going to add a significant enough amount of weight to cause an issue. Overall upper body mass will. However, that comes from a combination of exercises in the gym. As you have a power lifting background I would probably suggest a slight change in your training but not to eliminate bench press completely. Strength training is great and I think everyone should be doing some. I have bench press in my own gym routine, however, it's far from my strongest lift. If your bench press is strength and power focussed rather than hypertrophy focussed I don't think you will have any issues. Your diet will also play a huge role. If you are bulking to increase your bench press then the 'bulk' itself will have much more of an effect on your running than the bench press itself. If you are currently maintaining your weight and still pushing hard in the gym, upper body work should have a very minimal effect on your running. If you are in a calorie deficit then this will most likely have a positive impact on your running (for a while). However, I imagine you will soon hit a plateau in your bench press. The reason your heavy dealift is positively effecting your running is because you are targeting some of the running muscles and this will improve muscle fiber recruitment and make you a stronger and more resilient runner. This is great and I think you should keep this up. For myself, I use the force/velocity curve to guide my work in the gym. I aim for the strength - speed training zone which is heavy weight (80 - 90% 1 rep max) at a low volume but aiming for a powerful explosive lift. This is meant to build both strength and power without adding too much mass. I do however, lower both intensity and volume in the gym across all lifts as I get closer to a race. Usually from 4 weeks out from race day. As for it increasing your oxygen demand, I'm not sure, I would need to research this. I can't imagine it would though, unless you are adding a significant amount of body weight. You're not using your upper body much when running so I don't know why this would increase the oxygen demand. You do use your upper body through holding posture and arm drive. However, this is less so on longer distance events and generally your pecs would be relaxed while running so without contraction they shouldn't add much energy/oxygen demand. To sort of wrap this up I would say unless you're trying to add large amounts of muscle mass through bulking and hypertrophy-focused gym sets, I think you can still include bench press in your routine, with extremely minimal effect on your running. You may want to reduce the volume of your bench and focus on a more powerful lift (increasing bar speed). I think as long as you're not too tired from your gym sets to execute effective training for your running goals you should be in a good place to continue to bench. I hope this helps. We can go into much further detail if you want? You can always drop me an email on bob@bobthomasultra.com or feel free to continue with questions here as others may benefit from this discussion. Either way, I think what you're doing is great and keep up the good work! It awesome to see someone who loves both lifting and endurance sport!

Thank you Bob for the helpful tips! Yea I mostly just do compound movements , bench press , deadlifts and leg presses or lat pull downs 5x5 don’t really do a lot diff exercises to avoid bulk. I also tried running by heart rate but I wonder if it’s better to do long runs by feel vs heart rate. My best half is 1 hour and 44 min and my best 13 miler in training is 1 45. So do u think I need do most my longer runs 15-18 milers at 930-10 min paces? And how many speed sessions would u run week? I had my best half marathon in 2021 when I only ran 3 days week most my runs were in 845-915 range for runs and long runs

@@SuperTreybo Happy to help. Right let's get into it. One of my next videos is actually going to be about how many speed sessions you should do a week. Keep an eye out. As for the long run heart rate is great however, I like to use it as a guide and pace myself off feel. This way if I don't feel too good one day I can adapt the run to suit the day. I like to keep my long runs really easy as this builds aerboic capacity and a great base for you to build on with speed work. Once you start adding speed sessions it's also good to keep the long run slow otherwise you can quickly get into overtraining. I would recommend 2 speed sessions per week. For me this is the sweet spot and lets you push yourself hard on those days while allowing enough time to recover. You mentioned running 3 days a week in the past but haven't specified how many you currently run so I will give some options. 5 days; 2 Speed 2 Recoevry 1 Long 4 days; 2 Speed 1 Recovery 1 Long 3 days; (week 1) 2 Speed 1 Long (week 2) 1 Speed 1 Recovery 1 Long (Alternate these weeks) As for speed sessions themselves I would do a mix of Interval sessions and a Tempo run. For intervals I would do; Warm Up Easy 5 x 5 minutes quicker than Half Marathon Goal Pace - 2 Minutes Recovery (Slow jog or walk) Easy Cool Down For Tempo; Easy Warm Up 30 mins - 5 - 10 seconds quicker than Half Marathon Goal Pace continuos Long Easy Cool Down (2 - 3 miles) Don't set off too fast for your Tempo session. This should be a manageable effort. The idea is to encourage the body to sit in this pace and adapt to it. If you go out too hard and fade you won't achieve the same stimulus. You can also add time to these Tempo runs as you progress and keep the pace the same. I don't know what sort of Half Marathon time you want to hit so jumping straight to that goal pace may be too quick to start however, with consistency you can build to it. If you want to go deeper into training blocks and pace setting and progressions we can. I'll need to know what your goal is for the half marathon and how long you have to train to give you a good idea of what the sessions would look like. Remember that one session won't make your running but working hard consistently week after week will.

I think heart rate is a good guide, however, the only slight issue with this is that it doesn’t always line up right, especially when based on age models. That is why I like to include other factors in to check against and think about how I’m feeling. I would also argue that this is great for team sports. Building an aerobic base is crucial for building your speed work on top of. If you think of it like a pyramid you want to make it as wide as possible so it can be as tall as possible. The long slow run gives your pyramid a sting wide base. Whatever you’re doing, if you want to maximise fitness and performance you need both long slow aerobic work and extremely hard speed work, consistently over many weeks.

No worries! No I wouldn’t recommend these for the gym.

That’s awesome! Amazing to hear such a great story! Keep it up 💪

Glad it was helpful! Thanks for the comment 🙌

I much prefer the Winflo 10

As in how long to train for it or how long to actually run it?

Yeah I know! Have been working to improve this in my latest videos

Winflo 4? That’s cool I didn’t catch onto the winflo until the 7! I think laces can really be hit and miss! I’ve had 2 pairs of shoes with very similar laces and some are a nightmare and some are great!

Glad it was helpful! Thanks for watching

That’s awesome! Glad both are working for you! I do love the Winflos! Wish I liked the Pegasus a lot more but just can’t get on with them!