Brooks PureFlow3 Review

Overview

I was attracted to Brooks’s Pure series right away. The emphasis on lower drop, anatomical fit, and more natural gait resonates with me. Ultimately, I’d love to move towards a barefoot minimalism, but jumping back into marathon training and trying to get a lot faster for a big goal do not lend themselves to much experimentation. The PureFlows fit my need well, providing a less built but well-cushioned shoe that will allow me to continue moving in the minimalist direction at a safe pace. Below I’ll discuss my progression in shoes and what I like and dislike about the PureFlows.

Strengths

With a 4mm heal-to-toe differential, anatomical curve, and rounded heal, the shoes feel less clunky than standard running shoes (e.g. Asics 2100s in my experience). Upon initial try-on, those features were discernible. It almost felt like I was leaning slightly backwards without a raised heal to support me. 

The shoes are comfortable all around, hugging the foot nicely with ample toe room. The upper is secure and soft, and I find the burrito wrap tongue stays in place well and provides more of a sock/slip-on type feel. The laces have that sort of hour-glass shape or waviness that makes for more secure tying, as well. Brooks advertises the mid-foot band, but it is not even noticeable to me beyond initial try-on.

I bought these shoes intending to use them as daily trainers and to ultimately use as a marathon shoe. I’ve put over 200 miles on them, including track work, tempo runs, and easy and long runs. They have performed well across the board. Light, cushioned, and secure, I can use them for everything.

Criticisms

I have been very happy with the PF3s, but they are just missing something. It’s like having a crush on someone or dating someone who has so many positive qualities but with whom you just don’t connect. You could be happy with that person, but would you be settling? I love many things about the shoes, but they don’t feel made for me. They are not my soul mate of shoes.

Specifically, I tend to wear on my shoes most in the medial ball of the foot right inside the bony joint where the big toe connects to the foot. Maybe that means I over-pronate. Sometimes in the Pures, my foot seems to slide/fall off the inside of the insole, pinching or irritation the skin there. It’s not a big deal but annoying. Maybe it’s purely my gait, or maybe the shoes don’t have enough inside support, or maybe it’s an anomaly. Regardless, I would not be excited about running 26.2 with that irritation. Probably not a make or break, but enough to make me want to try the Saucony Kinvara 5s.

Take-Away

In the case of the PureFlows, I believe less is more. I initially ran in Asics 2100 series 6 years ago. They are super soft and secure. Then I moved to the Asics DS-Trainer, a faster light cousin for a few years. This past year I’ve run a decent amount in some zero drop Altra Instinct 1.5s. I can no longer run in the 2100s. They feel like bricks, like my feet are being immobilized. It is strange to even walk in them. Why do I say all this? I’ve worn shoes scattered throughout the spectrum of minimal/zero-drop to traditional built up. There are some glaring differences between the Asics 2100s and the other shoes (i.e. overbuilt and bulky). Even the Altras stand out for their unique design (i.e. wide loose forefoot, zero drop, thick cushioning). I found them too sloppy for my liking though - like running with waffles on my feet. Surprising to me, I can’t tell much difference between the DS Trainers and the PureFlows despite large differences on paper. Both are slightly curved to be more anatomical, lightweight, and moderately cushioned. There is a huge difference in drop though - something like 6mm.

In some ways, I think I prefer the DS Trainers, but I may just be partial. After all, I’ve had my pair of DS Trainers since 2011, and have likely put over 1000 miles on them. I still run in them occasionally, and while feeling flat, they still perform well. That has taught me a few things: (1) Shoes last longer than advertised and the condition is not all that important, (2) Differences can be pretty minimal - there is no substitute for how a shoe feels and fits.

Overall, I recommend the Brooks PureFlow 3s. I think they are well-designed, do-it-all shoes, that have performed well in everything I’ve asked of them. If you are looking for a lightweight trainer and/or moving towards a minimalist/zero-drop future, these may be a good shoe for you. Try some on, compare with other shoes, and give them a go. 

The Supple Leopard of Running

"All humans should be able to perform basic maintenance on themselves."

 If you get a flat tire, you can call AAA. When you need your toilet unclogged, you can call a plumber. In fact, with nearly everything in our lives, we can simply buy a new one! That truly is a luxury. Our bodies are not vehicles or toilets, though. We are not disposable.

Of course, today you can buy a new hip, shoulder, ACL, [insert your ailing body part here]. The road of degeneration is long and bumpy, and aftermarket parts just don't do the job the same as the original, do they?

Welcome Dr. Kelly Starrett who is adamantly trying to change that. He's a former high-level athlete, a coach, a physical therapist, a gym owner, and best of all, highly accessible! I first came across "KStar" when a physiologist friend introduced me to his blog, MobilityWOD, where he posted a daily mobility video for over a year! Each video shared a simple, easy to do mobility exercise or topic. That's the beauty of what he does. He takes the very complex world of human movement and provides simple exercises to help us all get most out of our bodies. After all, who knows your body than you?!

KStar's first book, Becoming a Supple Leopard is a textbook of his acquired knowledge presented in fairly dumbed down terms for the layman. It is dense, physically and in content, but worth it. His second book, Ready to Run is a stripped down and focused guide to running well. I own both and appreciate both for different reasons. As I am currently working back into marathon shape, Ready to Run holds a constant place on my bedside table as a regular reference. It provides 12 clear and simple targets for every runner to promote healthy running. Take one at a time, take all 12, whatever. It provides easy and focused ways to get better and take better care of your body!

That's my endorsement. Check them out along with his website, where you can still access hundreds of free video tips. In the meantime, I'll be working on staying hydrated and opening my hips!

Becoming a Supple Leopard on Amazon
Ready to Run on Amazon

Stuck in the Middle

It's the advent season. Christmas celebrates the coming of Christ the Savior. Jews longingly looked forward to the savior who would restore Israel (in a way they did not understand). Today Christians look forward to the second coming where Jesus will fulfill all His promises. In the meantime, we are in this middle phase where the Kingdom of God is now (ongoing) but not yet (fulfilled). The advent season reminds us to prepare our hearts for Christ's coming, and helps us to reframe the Christmas season about Jesus.

But this post is not about advent per se. It's about how we live in the "now but not yet" time period. What is convicting me lately is that God has a great calling and role for each of us in His grand story, and He offers that to us if we will follow Him. He told James and John, "follow me and I will make you fishers of men." He takes Simon (meaning fickle) and renames him Peter (rock), and builds the church on him. He takes the greatest opponent of Christianity of the time, Saul, and converts him to the greatest evangelist! Throughout the story of God, He takes weak, sinful people and calls them to something greater.

What if Peter would have said no? He was a fisherman. He probably enjoyed that lifestyle. He lived in a community, fished with family and friends. Why leave everything to follow looney Jesus at His word? That is the same question for us today. I'm learning that God requires radical obedience and full trust in Him. Right now I'm pretty happy with life. I'm in school learning interesting things. My marriage is strong. I'm feeling good about my running progress as I train for a marathon. Yet I find I'm lacking a deep community and connection with God right now. I don't have an answer for what God is currently doing in my life, and that bothers me. Is it because I'm not listening? Am I letting my happiness get in the way of deeper joy?

Jim Elliot was a missionary, devoted to bringing the Good News to an unreached Ecuadorian tribe. He and his companions were killed by the tribe, tragically, but it later resulted in the preaching of the Gospel to the tribe through his wife. He is famous for paraphrasing a Philip Henry quote as, "He is no fool who gives what he cannot keep to gain that which he cannot lose." I believe this is the task for all of us, to take up our cross and follow Jesus. Will we lose some of our individuality in that process? I think so. We may even lose our lives, as Elliot did, but we will gain all that is Christ. We'll see the world through His eyes, and contribute to a mission that is greater than any personal objective.

That's where I currently stand. I have believed in and trusted Jesus for salvation and forgiveness for several years, but I'm not fully His yet. I'm stuck in the middle phase again - justified but not sanctified. I'm still a work in progress. Peter, who gave up his life to follow Jesus, denied being associated with Jesus three times the night of His trial. More importantly, though, God transformed His life to work for the Kingdom. My prayer is that soon I can communicate how God has transformed me to live for His mission rather than my own, but that scares me because I'll have to give up what I now love. I'm confident, though, that what He has for me is much greater. I'm like the rich young ruler who asks Jesus how to get eternal life, but leaves disappointed in Jesus's answer to sell all his possessions and to follow Him. What will God ask me to give up to follow Him? I hope He empowers me to say, "Yes, Lord."

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EDIT: After more reflection, I want to elaborate on my current thoughts. You see, I've recently been reflecting on the selfishness of my outdoor pursuits. I love being outside and I love being active. It is important for my personal health and makes me extremely happy. However, it often takes me away from connecting with people, especially in any deep way. Qualifying for Boston - personal ambition. How am I using that for the Kingdom? Projecting a hard rock climb - personal gratification. How am I showing Jesus to others? I wonder if at some point God might require me to give up some of that love of the outdoors, almost as a sort of grace to help me focus on Him more (like cutting off the hand that makes you sin).

Then I think back to how God has used the outdoors in my life, though. Through college, much of my formation came through the outdoors. Climbing and running has taught me so much, and my adventures have connected me with so many wonderful people. I got to know my wife through running. Working with the college outdoor rec program and Outward Bound shaped my future career trajectory. I know God has shaped me through the outdoors, and I have certainly connected to Him through the outdoors. His creation is meant to display and bring Him glory after all. Perhaps I've lost the way some though by making it too much about me and not others. When my outdoor pursuits become more focused on personal performance or landmarks or check boxes rather than on experiencing God and community, then I miss out on what He has for me. Wild at Heart speaks volumes about the call of wild in man, and how passionate people make the most difference. Likewise, John Piper has built a ministry on "Christian hedonism," which he defines as,

My shortest summary of Christian Hedonism is: God is most glorified in us when we are most satisfied in him.
By Christian Hedonism, we do not mean that our happiness is the highest good. We mean that pursuing the highest good will always result in our greatest happiness in the end. We should pursue this happiness, and pursue it with all our might. The desire to be happy is a proper motive for every good deed, and if you abandon the pursuit of your own joy you cannot love man or please God.We all make a god out of what we take the most pleasure in. Christian Hedonists want to make God their God by seeking after the greatest pleasure—pleasure in him.

I'm left with the following then: We are most fulfilled in God, and God reveals Himself and speaks to each of us in unique ways (in addition to some general ways, including scripture). If I am finding and glorifying God in my outdoor pursuits, then that is healthy and good, right? I don't have to be a full time minster or missionary, right? The goal must remain for God to be my ultimate source of delight, though, in anything I do. With that, we all have tremendous freedom to seek Him and express my delight in Him in a plethora of healthy ways.

Choosing and Evaluating a Goal

First, I should say that from the outset I knew trying to qualify for Boston is a "reach" goal. I've run 5+ marathon distance runs since 2008, but only 2 were races that I prepared for seriously and actually raced, and the fastest was 3:35 (my 1st). How did I think that I could drop 30mins of my PR? First, I know it will be easier mentally this time. The distance and suffering won't be a problem given I've "been there, done that." Second, I ran all of those on low mileage - max 4days/wk, 40miles/wk. I've already gone over 40mi in week two of this cycle, which leads me to my third point. I'm more dedicated, that is, more willing and more able to put in the work for this serious goal. Finally, I think 30mins is reasonable because: (1) DC is pretty flat, while the Flying Monkey (my first) is incredibly hilly, (2) I'm much more used to running after doing it for 6 years, even if inconsistently. Knowing all that, I thought I could achieve a BQ with hard work!

I've briefly discussed how my training this year looks different from in 2008, because I am trying to run a certain time this year rather than simply finishing. In my case, trying to qualify for Boston, that time is already set - 3:05. The more challenging part was evaluating if that time is reasonable. My training runs (track workouts, tempo runs, general paces) are all largely defined by my marathon pace, so making sure that I can hit those training targets is essential for preparing me for the marathon race (assuming that race equivalency charts and calculators are reasonably accurate). So how did I evaluate?

Having the qualifying time set, I first wanted to know how well prepared I was for the challenge. To answer that question I looked to equivalency charts and ran a time trial. While equivalency is more accurate for closer distances (e.g. predicting a 10k based on a 5k or marathon from half), I chose to do a 2mile TT. We have an accurate 2mi course, and I felt comfortable going hard at that distance rather than a more substantial one with more endurance prerequisite. After all, I expect to slowly build endurance over the next few months but don't expect to gain a ton of speed after the initial track work weeks. With that logic, I reasoned that the 2mi course could simply tell me whether I was fast enough right now to have a chance (i.e. do I have the potential). Fortunately, I hit the 2mi time (equivalent to a 3:05 marathon) to the second! That provided the confidence I needed going into marathon training.

I've now done 2 track workouts of the Hansons plan, and I've hit all the time marks spot on. In fact, I'm not feeling particularly tired even. Today I ran a 5mi race (never raced that distance). Wanting to treat it as another benchmark, I consulted the equivalency chart (again for a 3:05 marathon). In the end, I was able to run under the equivalent time. I consider those good signs that I've chosen a reasonable time and may even be able to surpass my BQ time if all things fall into place right. At the very least, I might have some cushion if things don't go well.

Choosing a Training Plan

I ran my first marathon in 2008. I wasn't a runner and had never trained to be a competitive runner. Rather, I grew up playing traditional sports - football, baseball, basketball, and sprinted in track. Two years before, though, I had taken up cycling. Though never very dedicated, I was used to going out for 2-3hr, 40-50mi bike rides. That's all to say that when I decided to train for that first race, I needed to get used to running! I chose a beginner Hal Higdon plan that would prepare me for the distance and completion but did not focus much on speed. I took 30 wks to build from zero running to less than 40mi/wk. It worked, I ran well, and didn't get injured.

The Foundation
Jeff, a dedicated runner, who I learned a lot from in my first few months of training, describes the difficulty of marathon training very clearly on his own running blog:

The true difficulty of marathon training is that it is almost impossible to be prepared for both distance and pace. The length of the race becomes a challenge in itself, which multiplies the problem of training. Not only do you have to get yourself fit enough to run a certain pace a certain distance, you need to also be strong enough to simply tolerate the distance.

 As I prepared for trying to qualify for Boston, I very much considered how to balance getting the necessary distance while also getting a lot faster. I began my research with the father of distance running training, Arthur Lydiard. Wildly successful in training strong athletes from the track to the marathon, Lydiard had a regimented training plan built on a foundation of high mileage. All of his athletes would put in 100+mi weeks for weeks on end to build a base, even if they were competing in 5k or 10k races. They would then transition to a strength building phase using hill work and finish with speed and "finishing".

Lydiard's strategy makes logical and physiological sense to me. Coming from a climbing training background, I know that endurance (aerobic) takes awhile to gain but sticks around, while speed and power (anaerobic) can be gained and lost rather quickly. I knew I needed to run higher volume, but realized I was never going to be able to put up the big numbers to fit the bill, so I started looking for an alternative. Knowing training plans usually take 16-18weeks, I went ahead and started building my base up, building consistency to about 25mi/wk (5-6d/wk), as good training seems to be mostly about habit.

Factors in Choosing
In searching I came across a lot of options - Higdon, McMillan, Pfitzinger, Daniels, Lydiard, Hanson, and more. Though they're all a little different, there are some common threads. Here's a decent overview.

• Weekly Volume: I knew I was not going to put up 100mi weeks, but I was convinced that I needed to at least get past my previous max of 40mi/wk. This ruled out plans on both ends of the spectrum.
• Days per week: Based on Lydiard's philosophy, I chose to go with a plan that spread weekly mileage out through the week, so as not to overload any one run, and to build consistency. Movement is an important part of recovery (it pumps waste out of muscles using the lymphatic system). Plus, I knew I needed to get used to being tired to persevere through the race.
• Speed Work: The first marathon I ran to complete. This marathon I am "racing". I ran my first marathon at about 8:15 pace. To BQ, I need to run 7:00 pace. Yeah...I needed to get way faster. I didn't know if I could do it, especially considering I haven't run consistently since 2011 (my last marathon), but I knew speed work would be part of it.
• Structure: It's great to have flexibility and personalization, and I research something until I have a good understanding, but I'm no expert. Why experiment with my own made up plan or an open-ended plan if I can trust a "proven" plan written by an expert. I decided given the high stakes, I would go with a highly specific plan to decreases the variables.

Ultimately, I chose the Hanson's Marathon Method. Why? Mostly for their focus on speed and marathon pacing. I've run 5 marathons or ultras at this point, so I don't feel the need for huge long runs of 20+mi. I know the last few miles are hard, and I can deal with it mentally. Therefore, I'm trading long training runs (preparing for distance) for more specific pace training (preparing for speed). Training for that first marathon, I needed to feel what 10, 15, 20miles felt like because I had never run them before. Given my low mileage, those distances required a lot of recovery. With Hanson's I will be running up to 60+mi/wk and spreading it out over 6 days. My legs will be more consistently stressed and tired. What I really need is to know what it feels like to run fast and hard! 

Hanson's on Paper

Because of my research on Lydiard, I was already convinced of the benefits of running consistently and periodization (transitioning from endurance to strength to speed). I knew that I would need to increase the days and the miles per week I was running along with adding hard running into the mix.

Hanson's allows me to do that. It's 6 days/wk, tops out over 60mi/wk, transitions from speed at the beginning (unlike Lydiard) to strength at the end, and provides a very detailed and regimented plan. I recognized most of that from internet research and gained a better understanding by reading the book. It all made sense, and I was convinced that (1) they knew what they were doing in designing the plan, and (2) it was appropriate for me and my goals.

Their explanations make sense. Why only 16miles for a long run? Because super-long long runs put too much stress and focus on that day and generally sacrifice other days to do so. The Hansons Plan focuses more on cumulative fatigue and getting used to running tired. They say the plan trains you for the last 16mi of the race rather than the first 16mi. Why speed first rather than last? If you've trained for months at 10:00/mi, adding some 800s during the last few weeks is not going to take you to running 8:00/mi. However, training for a faster speed initially and then extending the distance you can run that speed over months should allow you to get faster. Lydiard used speed to refine and sharpen his athletes that were already fast. I need to get fast, so Hanson's flipping of the periods makes sense. Most of all, I will spend considerable amount of time at marathon pace, getting used to running it, in the midst of a normal training week. By the time the race comes, I hope that pace is well ingrained in my body even when I'm tired.

My Assessment So Far

I'm only in week three of Hanson's plan, but I feel good about it already. Last week put me over 40mi for the week, and I feel great. I nailed my first track workout, and ran through some ugly weather (rain, snow, temps in the teens).

I believe that if I follow the plan, I will get the speed and endurance I need to succeed come March. My only concern is staying healthy. That I've tried to mitigate by slowly building up my mileage over the last few months and through some techniques I've learned from Kelly Starrett, which I'll talk about later.

Seeking the Struggle

A short piece I wrote awhile back:

Climbing days were few and far between. The end of a semester and holiday preparation took far too much time and energy. Plastic was a poor substitute, and even it seemed elusive. For weeks, maybe months, I planned this getaway. The details were still vague. Roughly a week. Somewhere in the southeast. Climb as much as possible. Where would the weather be best? Who would be available? All that really mattered was being outside doing what I loved and missed.

The voice of one crying in the wilderness. The Book of Luke says John “the Baptist” grew strong in spirit and lived in the deserts until his public appearance. That has always intrigued me. What was it about living in the desert, wearing camel hair, and eating wild locusts and honey that prepared John for his role in ushering the Christ of Israel? God used wilderness to prepare others as well. After the exodus from Egypt, He made His people wander 40 years in the wilderness before they were fit for the promise land! I had only a week to spare. What did he have planned for me?

Tennessee Wall is my favorite crag. Perhaps it’s the way the repetitive corners and arêtes allow me to feel hidden away from other climbers and their crag dogs. The features also restrain my ego, which so often manipulates me when surrounded by crowds.

Golden Locks is my ultimate happy place there. Nearly one hundred feet tall with maybe seventy feet of that pure hand crack, it is difficult for me to walk by and not climb such a phenomenal route. The crack is clean and smooth. The jams are perfect slots, requiring minimal twisting or cupping. If I were ever to practice free soloing, which I likely never will, it would be to feel the unencumbered flow that comes from ascending a climb like Golden Locks.

For now, it serves as a confidence booster, as I choose and place just enough pieces between bomber rest jams, swimming upward in smooth movement, smile on my face, using the critical crimp for the single crux lunge to a jug at the top of the crack. That move always reminds me of my own on-sight effort: sweating an ocean, thrutching between moves, carrying way too much gear, and nearly exploding off the crux move before gingerly moving to the chains. The efforts where failure is so near, yet I somehow succeed are the most memorable and satisfying.

Jesus, full of the Holy Spirit, returned from the Jordan and was led around by the Spirit in the wilderness. During that mysterious time of preparation in the desert, the devil tempted the God-Man with all the desires of our own hearts, particularly an easy way out. But it wasn’t to be easy for Jesus or for us. Jesus knew what He had to do. He knew it was going to be difficult, even asking the Father to remove the cup if possible. Yet He endured for our sake. God is constantly refining us throughout our lives, and I have to remind myself that there is value in every struggle.

The last climb of the day had to be a good one. This particular climb my partner and I had looked at many times . . . and walked away from just as many. Fortunately, it was his lead, and a moment of decisiveness took us to the base once again. Crack Attack is highly rated in every guidebook, but it’s not a typical, well-known classic. Past the main area and largely hidden above a blocky start, it has an aura of mystery and adventure, and that’s exactly what we found.

Back on the ground, after the most impressive lead I’ve seen from him, my partner didn’t have much to say. What can you say after finishing a challenging, scary lead? A simple exhale is enough. Those moments fall into the “Type 2 Fun” category for me, fun to reflect on later but not very fun in the moment. Donning my headlamp and reluctantly leaving my parka, I prepared for my own adventure. I was glad to finally get on this route.

The opening chunky stuff is followed by a flared offwidth kept mellow enough by a handcrack in the back. Over a bulge, I worked thru delicious, thin fingers on a slab. The crux comes about three-quarters height. In catching a couple lead falls, I had the benefit of seeing my partner work out the beta. Still it wasn’t easy. I pulled a small roof using a hand crack until I could frog squat above the roof. Tenuously stepping right over a void, I toed a small nubbin with the hopes it wouldn’t explode off the wall. The subsequent step thru on slopey gastons and crimps was spicy even on top rope. The hardest part of the climb, though, was finishing the final fifteen-foot wet chimney in the dark. Hanging over the 100ft tall wall, above the trees, above the Tennessee River, fearing an eminent nasty slip out of a stone tube, I was glad my sight was limited to just the bowels of the chimney. Grateful to reach the chains, I took a moment to regain my composure and simply appreciate the opportunity to climb.

At the base, I had just one thing to say: “That was terrifying.” Terrifying but rewarding. Uncomfortable but worthwhile. Is that not life? Hopefully, every moment is not a struggle, but the struggles make us better. I’m grateful for every day the Lord lets me enjoy His creation, and I’m grateful for the refining fire He brings me through, even if it’s an off-width of my own choosing.

I'm back.

It's almost 2015. My last posts came from summer of 2011, over 3 years ago. A lot has happened in that time - more than I can go into, so I'm not going to. Suffice it to say that I've recently decided to start running again. That brings me back to 2008 when all this started - full circle if you will - so here goes again!