Sunday, July 3, 2022

Morning Routines


In general I have the same routine year round. It is possible I have talked about a morning routine here before but as always I try to improve it over time. The two variables that have an effect on my routine are my travel and my wife. During the summer neither has an impact. My work travel starts in February ends in June and then resumes in September to the beginning of December. My wife is on her normal summer trip. This year she is gone for a month in Egypt working on her Arabic while teaching English to Sudanese refugees. During the school year her alarm goes off at 5am. 

The Routine

Wake Up - I don`t use an alarm. I wake up when I wake up. During the summer I am usually up around 5:30am. That is when the first light of the day creeps into the room. 

Measure HRV - I grab my Polar HR Strap (the best in the market) lay down on the floor downstairs and take a measurement. It takes roughly 5 minutes. 

Make Coffee - I get the coffee brewing. 

Cold Shower - I sleep hot. During the summer it is hot. The only cooling we get is the regular cooling outside and a ceiling fan. Even in the winter I still sleep hot. So the Cold shower is what I have found to wake me up. It is a miserable feeling jumping into a cold shower but I always feel revived when I get out. 

Coffee - Once out of the shower and dried off I have my coffee. I mix in one scoop of Bullet Proof Collagen Powder and a half a teaspoon of Lion`s Mane. The Bullet Proof is protein that my body needs and the Lion`s Mane is to get my brain functioning. 

Snack - If I am doing a standard run or a swim I skip the snack. If I am doing a hard/long run or intervals on the bike I have a snack of GF toast with peanut butter and honey. 

Write in my Journal 

Dog - By 6:15 we are out the door on a walk. We have a small canyon in our neighborhood where she can run free. I do some hip mobility and stretching as I walk along. The walk is usually 20 minutes but can stretch to 40 if one her friends is also in the park. 

Usually around 7 I head out the door to work out. Nothing is exact in the process. Today for instance I think I left the house to run my normal 10 on Sunday at 7:40. 

Shoe of the Week - Saucony Endorphin Speed 3

Available in August

The Endorphin Speed is the best shoe to come out of the Super Shoe craze. The Power Run PB foam is just plain fun under your foot. The Speed Roll  in the forefoot just ensures your roll off the toe is smooth and the TPU plate offers some resilience. It is not nearly as stiff as the carbon plates in all the super shoes. Put all of this together and this shoe just feels outstanding. The Endorphin Speed and the Endorphin Speed 2 had the same midsole with some upper modifications. The Endorphin Speed 3 has a new midsole and a new upper. 

Honestly I don`t think anyone will notice the change in midsole. It is visually different but functionally the exact same. That is a good thing. 

The upper is a very good update. If I had any complaints on the first two versions it was that the uppers stretched too much. Both the original and 2nd version got a bit sloppy at the end. The upper on the Speed 3 won`t do that. It will hold up and probably won`t stretch too much. 

Every day I run around the world in places where there are runners I see someone in the Endorphin Speed. On Thursday on a one hour run at mid morning I saw two runners. One was in the Endorphin Speed 2. Today while running down the coast for the start of my 10 miles I saw at least 2 people running in it. There is no doubt in my mind this is the hottest shoe to come out over the last 3 years that is not a super racing shoe. Go to any running store near you and try it on. I bet you go home with it. 

Tuesday, June 28, 2022

Saucony Tempus


A few months ago in one of my reports I told Asics the Kayano needed to be reimagined. I had spent a long while listening to runners as they described their experience in the latest version. At the same time I listened to sales people talking through the latest version. I then asked them if the shoe was easy to sell or hard to sell. To a person they said it was getting harder to sell. The Kayano was butter. For more than 2 decades it was one of the easiest shoes to sell. Find the runner who needs that kind of support, put the shoe on their feet and more than likely they would never take it off. If the shoe was getting hard to sell I thought it needed to be reimagined. 

The Tempus

About 4 weeks ago I received an email from my Saucony contact. She said “I am sending you two shoes to test.” The first was the Saucony Ride which I talked about last week. The second was a totally new shoe called the Tempus. 

I like discovery so I didn`t read the description. I simply pulled it out of the box when it arrived and did my normal 10 miles in it. Instantly I knew it was a supportive trainer. After only a mile the though bubbled to the surface “This is the reimagined Kayano”. 

Foam and Structure

The main midsole you are running on is Power Run PB. Until this shoe this foam has shown up only on the go fast shoes of Endorphin Pro, Endorphin Speed and Freedom. It is ultra light, ultra resilient and just plain bouncy. It just feels fast. 

To support your foot there is a Power Run (EVA) super frame. It is the best way I can describe it. This foam provided the guidance your foot needs. As your weak foot and then ankle come in contact with the running surface the frame guides your foot to that super bouncy foam under the ball of your foot. This fame is not the selling feature. You need this frame. 

What you have always wanted is a lighter shoe that feels bouncy. The Power Run BB Foam gives you both. 


The upper is a premium mesh with support built into it. The heel fit is outstanding. The under foot just feels supportive. 

Price: $160
Available at or at your local running store. 

If you need a supportive shoe, you owe it to yourself to search this shoe out. You will understand what lightweight and fast feels like. 

Monday, June 20, 2022

Track and Field plus Saucony Ride 15


Philadelphia is a nice place to run. The picture above is in the first mile of my run and the run got better from there. I was in Philadelphia for the New Balance Outdoor Nationals track meet. It was my first time in the city and of course my first time at the famed Franklin Field where the Pen Relays are held each year. 

The Track Meet

  • Every time I am around high performance track athletes I am humbled. Their dedication and determination to the craft is outstanding. 
  • If you ever get the chance to go to a track meet spend some time watching the field events. My favorites are the Pole Vault and High Jump. The kids become friends by the end. You drop out of the competition when you fail on 3 attempts at a height. I watched the boys pole vault. The boy who won passed on a height. The 4 boys left after 3 attempts all failed at that height. The boy had to go to the next height and get over it or the championship would go back to the previous cleared height. He would finish 4th because the other boys had cleared that height in less attempts. The boy under much pressure calmly ran up to the pit, planted his pole and cleared the new height. He was crowned champion. But because he hadn`t failed out it is customary to keep jumping until you do fail. That is why everyone becomes friends. In the end, everyone fails. 
  • Every time I go to one of these meets I compare the runners and their times to the times our son ran at that age. He would have been competitive in both the mile and 2 mile for 4 years. His team when he was a sophomore would have placed high in the 4 X 1 mile relay and DMR. 

The Saucony Ride 15

On my trip I took two pairs of running shoes. The New Balance 1080 which I love and put 500 or more miles in. I use it for my work at the meet and with all the walking I do to get to the meet it was a comfort. I took the Saucony Ride 15 to run in. Saucony has sent me so many shoes it’s crazy. I saw the Ride 15 at the Boston Marathon on a runner. I sent my buddy at Saucony a note on how dynamic it looks coming down the road. He sent me this pair. It feels better than it looks and like I said it looks quite dynamic. 
  • The base of the Ride 15 is wider. I am not sure how much wider but I would guess between 5 and 10mm. That simply gives you inherent support. 
  • They did something to the Power Run foam that makes it feel bouncier. 
  • They added an upgraded sock liner which feels really good when you step in. 
  • The upper is simple and effective. It has plenty of room in the forefoot for most feet and it comes in widths for everyone. 
  • At $140 it has some competition. The Brooks Ghost is the #1 shoe at this price and the Nike Pegasus at $10 cheaper is the most dominant shoe in all of running. The Ride 15 for the first time ever stacks up against both of these shoes. Will it outsell them, probably not but for sure it will take sales away from both of them and from others trying to win feet at $140. 
My best judge of a shoe is that I never notice it. On brutally hard surfaces in Philly on tired legs I never once thought about my feet in 16 miles of running on the weekend. 

It`s a good life…….