I've tried the new inserts on a couple of runs and they seem pretty good so far. Definitely feel good while running and I don't have that feeling of breaking in brand new shoes that I did with my other inserts. Both runs have been under an hour with the first a little over 6 miles and the second this morning doing a bit over 5. This mornings run was a sort of "simple speed work session" that I have started recently. Once a week, on a morning where I have limited time, I am incorporating around 8-9 pickups of 1 minute into a 5.3 mile run. I try to make the pace somewhat intense to the point that it is difficult to hold it for the last couple.
The basic routine is as follows:
- 15 minute warmup
- 2 x 1 min. pickups with 2 min. jogs after
- 3 x 1 min. pickups with 1.5 min jogs after
- 3-4 x 1 min. pickups with 1 min. jogs between
- a little under a mile cool down