Thursday, 19 October 2017

20107-10: Ötillö

The succeeding transcription is about my DNF at the 2017 Ötillö competition. It was nodding on my desktop way too long. I started it a couple of days after the race. Until today I never managed to complete it. It still hurts to think or talk about this DNF. As I decided to write about my sporting undertakings there are also shortcomings that need to be protocolled. But read yourself…

The only person I really wanted to speak to was my wife. Once Anders Malm collected us at the Mörtö Bunsö checkpoint I did not want to interact with anybody. Raceday Monday means that a lot of folks pretend to work. Instead of being “productive” they are truly following what is going on between Sandhamn and Utö. In the last three years we were able to entertain and it was nice to get so much attention and read all the nice texts once the race was over. Not so this year. A quick search in the Ötillö 2017 results will deliver you three letters behind team number 12 – DNF.
Did Not Finish
In racing, Did Not Finish (DNF) denotes a participant who does not finish a given race, either because of a mechanical failure, injury, or involvement in an accident. The term is used in all forms of racing, including automotive racing, horse racing, cycling, track and distance running, and skiing, among other types of racing. Athletes try very hard to avoid receiving a DNF, and many associate it with a negative stigma.
Mechanical failure seems to hit the note pretty perfect. My body failed on me in a way I have never experienced it before. Conditions on this first September Monday were nothing short of epic. Hail, gales and surf made an exciting course even rougher. Fabian and I were looking forward to the elements and all the specialties that got added to the course.

Picture: Henrik Kindgren
At the first water entrance on Sandhamn we chose to enter the seawater on the far right. We wanted to escape the big bunch of scorching testosterone AKA the main field of competitors. From the time when we raced Ötillö for the first time in 2013 the standard transformed fairly significantly. There is no easy sailing on the opening long swim to Vindalsö as people occasionally disremember that the competition is lengthy and that it does not make sense to swim across other teams tow-lines and hit fellow racers with hand-paddles.

Hardened GSP-skipper Fabian steered us around all kinds of trouble as we efficiently voyaged on the right side of the searing horde. The first swim went without any difficulties and we were confronted with the slippery rocks on Vindalsö. We took it very easy. After some changeovers we saw that Thomas Schreven crashed pretty seriously. Shortly after his wife Jasmina ran towards us we witnessed him lying lifeless on his back. Later on we learned that he was OK but at that time it was an eye opener and a very distressing sign. Notwithstanding our cautious tactic on the technical stone parts we found our rhythm fast.

Picture: Henrik Kindgren
I was happy as soon as we arrived on Runmarö and subsequently hit the first longer stretch of “clean” running. My body was already cold. Frostier then I wanted him to be and chillier than usual. It was good to warm up with some decent and fast-ish running. My hands and feet heated up and the cheers of all our friends at the aid station at Styrsvik assisted to get the body back to normal. We gained some placed and trailed each other nicely. The legs felt good despite frosty feet.

A long story is told pretty fast. Despite our good performance I never warmed up. We tried to speed up to get some heat back into my body. I tried to eat more. I tried to swim with a higher frequency. Nothing seemed to work. I started to feel sick and after one of the most stunning yet daunting and rough experiences I ever witnessed my body and effectually my mind gave up. After a mythical “pig swim” that was a pure roller coaster and an experience of a lifetime my body shut down. I could not see properly and my body lacked any sense of balance. A feeling I have never witnessed before and that started to scare me. When we reached Mörtö Bunsö Energy station I was afraid of the subsequent 240 meter swim segment.

Picture: Henrik Kindgren
Fabian asked me if we should drop out. After hesitating I replied with a hushed “yes”.

Looking back it still was the right choice and I do not know what would have happened during the next long swim that was ahead of us. I was properly the fittest I have ever been for this race. Both of us were keen and both of us were looking forward to the competition we love so much. To drop out still feels strange and wrong but was the right decision. Vast respect to Fabian who dealt with this like the true friend he is. We were speaking about such bumpy circumstances for a while. Now that we got them we could not enjoy them to the full extend we would have liked to.

This year’s Ötillö left us with an even stronger bond and the keenness to come back and finish this competition properly.

Picture: Henrik Kindgren

Monday, 16 October 2017

Monday, 9 October 2017

On point with Liam Adams

Australian Liam Adams ran an impressive 2:12:52 to secure a 9th place at this years Berlin Marathon. Based in Moonee Ponds, Melbourne, Australia he is already looking back at an impressive career in cross-country, on the track and on the roads. After years of solid marathon performances he was able to run a PB in Berlin. I catched up with Liam to find out more about his recent race in Berlin and what he targets next.

Photo: Sarah Matray
Runssel: It took you three years to lower your former PB of 2:13:49 (Glasgow 2014) to your recent 2:12:52 in Berlin. Was it a natural progression or did you change something special in the build-up on the way to the race?

Liam: There’s definitely a bit of natural progression that you’ll get with each marathon preparation and marathon that you run, but it’s no where near the natural progression that I should have had since my PB in Glasgow. I probably should have had this improvement years ago but I’ve had a few issues in my last few races especially with my attempts to qualify for the Rio Olympics.

In 2015 I was trying to qualify for the Olympics by trying to run a fast marathon. The marathon I did was Chicago and I was definitely in the best shape of my life and should have absolutely smashed my PB. At the 23km mark of the marathon, I twinged my hamstring going around a corner. I was on a pretty good time (about 2.11 pace) so I kept going because it would have still been a good qualifying time but it got worse as the race went on. I had to stop at least 5 times to stretch my hamstring out and limped to the finish line in a time of 2.16’29 finishing 11th. I got a qualifying time but knew this wasn’t going to be a fast enough time to qualify for the Australia team. I was pretty much knocked out of the qualifying positions a week or two later, which forced me to target another marathon early in 2016 to try get a position on the Australian team

That next race I chose was Lake Biwa in Japan. I probably wasn’t on that same level of fitness as Chicago but I was feeling pretty good and went through half way in 64.41. At around the 27km mark I lent over a bit too far to grab my drink bottle and twinged my hamstring. This time it was the opposite hamstring. I slowed down dramatically and by the 35km mark I knew I wasn’t going to improve my qualifying position so I was forced to pull out of my first race ever in an attempt to try run another marathon before the qualification period ended. Which gave me a maximum of 7 weeks to recover, reload and run another marathon. That next race I did was Orlen Warsaw Marathon and the aim was to play it safe and run a time that would secure a spot on the team. I thought the time I needed to secure a spot was 2.15 so I ran to pace and secured the second spot on the team with a time of 2.14’58.

At the Olympics I was in reasonable shape but strained my ankle at the start on that slippery surface. I decided to run a conservative race because of it and by about the halfway mark, I gained some confidence that it wasn’t going to be an issue so I picked up the pace. I came flying through the field from 73rd at the 20km mark right down to 44th at the 30km mark. Unfortunately at the 30km mark something strange happened. I took a drink and probably went too long without taking a breath. I had an immediate heavy flush through my legs and went from flying past everyone to running about the same pace as everyone I was catching. That last 12km was a battle and was very slow but I still managed to pick up some places. I ended up coming 31st in a slow time of 2.16’12. I was thoroughly disappointed in that time especially considering I nearly ran quicker in Chicago and the last 20km of that race I limped to the finish line.

So I guess that kind of explains why I haven’t really progressed with my marathon running up until my result at Berlin last week.

Liam crossing the Berlin Marathon finishing line
Runssel: Your splits give away that you ran an exceptionally even paced competition. What was the game plan and how did the race unfold for you?

Liam: My game plan going into this race was to try run a time that would secure a spot in the Australian team for the commonwealth games. The time I thought I would need was anything under a personal best and I should be in a pretty good position to qualify.

I had the choice of running with the 2.11 or the 2.14 pack. I didn't hear too much information on the 2.14 pack but I knew there was a large group going through at 2.11.
The pack I chose to run with was the 2.11 pack, which was a bit risky as I knew I wasn’t in that shape. This pack was made up of guys that wanted sub 2.11 pace and guys that didn’t quite think they were in 2.11 shape. Ultimately the pace was always going to be dictated by the German runner Phillip Pflieger.

I thought that it was going to be a big pack and that if I could get a nice little ride on one of the fastest courses in the world then it was possible to even come away with more than just a slight PB. There was also a strong chance that the pack could split into two, including a slower pace group that would be more suitable for my fitness. Basically my game plan was to hold onto my pack and get a ride for as long as I possibly could.

In terms of how the race unfolded. In the first couple of km’s I thought I’d made a mistake as we were clicking along sub 2.10 pace, but after a couple of km’s we settled into about 2.12 pace and I was a bit more confident with that pace. Our pack held that pace quite well but by the 30km mark our pack started to disintegrate. At the 35km mark, there was about five left in the pack. I could feel the pace drop a little bit, I thought maybe a second or two per kilometre but it ended up being a lot more than I what I thought (roughly 7 seconds per km). I was on roughly 2.12 pace and by 40km I had pushed out to 2.13pace. Over the last two kilometres, I dropped it back to that even pace I had been running previously.

I was quite disappointed with that 35-40km split. I lapsed and probably played it a bit too safe. I knew I was on a big PB and on my way to securing a spot on the team. I've had a number of things go wrong with my last few marathons so there was still a little doubt that I'd get through the race unscathed. At that point of the race, I thought only losing a second or two per km was nothing just as long as I made sure nothing went wrong in stopping me from getting the time I needed. With the way I felt towards the end of the race and afterwards, I know I could have pushed a bit harder through that stage of the race. Nevertheless, there's a huge amount of confidence I'll take out of the race and I'm looking forward to doing my next marathon.

Liam slipping on the finish line at the Rio Olympic Games
Runssel: You stated that you were not happy about your build-up to this year’s Berlin Marathon. What happened?

This was probably my worst preparation for a marathon and I believe the problems all stemmed back to when I injured myself in the Olympic marathon last year. The strain that I sustained at the start of the race and the big slip over the finish line caused some tears in some ligaments and an inflamed tendon in my ankle. The injury required 9 weeks off and a few months of rehabilitation and a light running program. This was the first injury that I’ve had which required time off from running.

I really struggled getting my fitness and confidence back from that injury. I felt like I was half the runner I was pre Olympics and every time I made progress getting back to my old fitness, I would have a session or a race that would contradict this. Although I had improvements there were still a handful of terrible sessions in my marathon program that put doubt in my mind that I was on the right path towards running a solid race at Berlin.

During my program I also struggled with the balance between work and training. I was working my usual 42-44 hour weeks (as an apprentice electrician) like I did leading into the Olympics but because my confidence was down with how I was progressing with my training and fitness, my motivation was quite low too. The first part of my program was horrible. I had a consistent month through the middle of my program but the last six weeks was quite terrible too. It seemed like every Thursday I would skip my session because I felt my body needed a nap after work. By the time I would wake up it was way too late to get out there and run. I'd either skip the session entirely or change the session to Friday and combine my Saturday threshold into my Sunday long run. There were quite a few low mileage weeks and skipped sessions, so my program definitely didn't go to plan. I felt like I was probably two months off being primed to run a fast marathon and that’s not the type of position you want to be in or the thoughts you should be having leading into a marathon.

Liam and his training partner Mitch Brown
Runssel: Who is your coach and do you have a group your regularly train with?

Liam: My coach is Ken Hall, and I've been with him for just over seven years now. Ken was a very good miler back in his days. We had a pretty solid squad going but a few guys moved away or had other responsibilities that took up more of their time and made it too hard to continue with their running. So it's now just myself, Mitch Brown (who just debuted in his first marathon at Berlin) and another training partner that is trying to make a come back. Because of work we can't always time our runs well with each other so I also do a bit of running with Steve Dinneen's squad and some other mates too.

Runssel: Is there a distinct key workout that was or is crucial in your preparation for a marathon?

Liam: I did my usual type of key sessions such as 3x6km off 4min recovery. The times I did weren't spectacular but at the time I was very pleased with it because I was down on confidence and somehow did this session with ease. The times were 17.51, 17.45 and 17.41.

I thought some of my longer thresholds such as a couple of my 16km thresholds where I averaged 3.06 per kilometer were quite beneficial in this program and gave some good aerobic strength. I also thought that some of those runs where I mixed a threshold into the later stages of my Sunday long runs gave me huge strength and confidence that I should be able to finish off the marathon strong. One of those runs was a 45km run where I did a 13km threshold from 30km onwards where I averaged about 3.03 per km for the threshold part.


There was also a session that I helped my training partner Mitch Brown out with as he helped me out with my 3x6km session. I reckon this session had some big benefits and put me in good stead for Berlin. His session was 7km, 6km, 5km, 4km, 3km, 2km, 1km as a continuous run off 1km jog/float recoveries. We also used this session as an opportunity to practice our fluid and gel intake. Times are below:



Runssel: Did you had a special nutrition plan going into the race?

Liam: Like the session I mentioned above, there were a few sessions where I practiced my hydration and gel intakes but I didn’t do this all the time as I didn’t want to be too reliant on taking drinks and gels during my race. I think that if you become too reliant on taking your drinks and gels at specific points in your race then you run the risk of ruining your race if you miss one of those drink stations. I also believe that if you can give your body a little bit of exposure into stressful states when running then your body should become more efficient with race metabolism or running in a hydrated or dehydrated state.

My plan going into the race was to have a full bottle of sports drink at each 5km drink station with gels on each bottle from 15km onwards to give me the option of having a gel whenever I felt like I needed to have one. My drinks were in sauce bottles so that there was a controlled amount of fluid coming out of the bottle. I just didn’t want to run the risk of what happened in Rio when I consumed too much at the one time and had that interruption with my breathing pattern that gave me that heavy flush. I tried to consume at least a sip or two at each station and when I felt I was getting closer to a dehydrated state, I would have more. With the gels the plan was to have one at 15km and one whenever I felt I needed one after that point. The plan went fairly well, it was the first time I have been able to successfully implement a nutrition and hydration plan in an important race. I consumed a drink at each station except for one of the drink stations at around the 20km mark where my bottle wasn’t on the allocated table. With the gels, I had a gel at 15km and one at about 30km. I felt the stomach handled it fairly well and I’ll try to emulate this in the future.

Runssel: What shoes did you use in Berlin?

Liam: I used the adidas adizero adios. I use this shoe for most of my road racing but I believe it’s perfectly designed for marathon running. The specific pair I used in the Berlin marathon, I had only worn once in a half marathon a couple of weeks before the race. I just wanted to have a little bit of wear in the shoe going into the marathon and try have as much grip on the shoes as I possibly could just in case it was a wet day.

Runssel: Your goal was to score a place in Australia’s commonwealth squad. How are the odds? Any other race plans in addition that?

Liam: I believe I am in a pretty good position to qualify for the Australian team for the commonwealth games. I’m currently ranked second at the moment behind Michael Shelley and there’s about 8 weeks left until the qualification period ends. There are a few quality guys stepping up to the marathon distance trying to qualify over the next few weeks so I’ll have to keep an eye out on those results. There is also Collis Birmingham giving the marathon another crack and I’m expected he’ll run well and potentially push me down a position. If I’m pushed into that third position over the next few weeks than I’ll need to consider running another marathon and tagging or sitting on my next biggest threat. That’s my current plan at the moment but if it looks like my position is safe than I will shift my training towards running the Zatopek 10km/the Australian 10km national championships.

Check Liams IAAF Profile, Website & Instagram

Wednesday, 4 October 2017

Monday, 2 October 2017

Checked: Racepaddle

An essential part of SwimRun racing - Hand Paddles. While they are meant to help swimmers with swim specific strength training throughout pool workouts, SwimRunners use them to swim more efficent over longer distances and eventually work against the additional drag of shoes or race bibs. Racepaddle is Swedish brand that manufactures ultralight carbonfibre paddles specifically designed for SwimRun racing. 
Compared to regular plastic hand paddles, Racepaddles are extremely thin. They also feel a bit different as they create a feeling that could be describes as "slippery". After a short while you get used to this feeling and there is no difference to regular paddles when it comes to the feeling in the water. What you will definitely feel is the difference in lightness as the paddles are beautifully light with 140 grams. While moving the arm through the water you will feel the difference after longer swims and races. 
Along with strength and lightweight properties, the benefits of carbon fiber and its composites include: A unique and distinct appearance that's nearly impossible to replicate. Excellent strength to weight ratio, compared to other materials. 
No holes - Another feature that makes these paddles special is the non existence of holes. Again, a feature that should be unusual for swimmers. I found it to be without any problem and it does not change the grip of the paddles. 
The pictures model is the size L version. Other Sizes are S and M. 
Ötillö 2017 3rd placed team Oscar Olsson and Martin Flinta used the paddles at this years SwimRun Worldchampionchips. Just recently Oscar stated: "When it comes to paddles I'm using a new awesome brand, called Race Paddle that are carbon fiber and super light. They are also the strongest paddles I ever used. When doing a lot of exits in tough terrain you want gear that does not break. "
A unique sport asks for unique products. Racepaddle delivers a product that is a perfect partner for SwimRun races. The material is super durable and tough water exits and entrances are no problem. Carbon seems to be the perfect material for the field of play. 

Tune of the day: The Controllers - Stay

Tuesday, 26 September 2017

On point with Cédric Fleureton

Cédric Fleureton is a legend when it comes to ITU short course racing. During his years as a professional Triathlete he was no stranger on podiums around the world. His fierce style of racing paired with his trademark smile made him a fan favorite and well liked amongst his competitors. After his professional career he took a break from the sport just to come back stronger and fresher. Just 43 years young he is still motivated as ever and has a busy shedule racing all sorts of endurance races. Just recently he finshed the Ötillö SwimRun World Championships together with another famous french Triathlete, David Hauss. I caught up with Cédric to find out if he enjoyed his first Ötillö experience and what he is planning for the future.

Runssel: For 15 years you competed on international level in Triathlon. In 2010 you finished your career. Looking back at all those races you did, which is the one you like to remember most and why?
Cédric: My two World Cup victories in Cancun 2004 and Lorient 2008. Why? 2004 and 2008 were Olympic years and despite my results the federation did not nominate me for the games. I went on to win the World Cup in both years! Unquestionably the best rebellion that an athlete can show.

Runssel: After four years of retirement you came back to competitive running. What did you do in the four years away from the sport?
Cédric: At the end of 2009 I broke my ankle. Consequently I could not run for 2 years. I did not want to compete again but for my personal well-being I never stopped doing sports. During the time away from professional sport I was doing a bit of mountain biking and running around the hills behind my house in Lyon.

Picture Credit: Activ' for SwimRun Magazine Europe 
Runssel: Eventually it was trail running that got you out of your retirement. How did you find the sport and what did motivate you to race competitively again?
Cédric: One day a good friend of mine asked me to retrieve my athletic license in order to rank his club in a national competition. At first I did not really want to race competitively again but as it was a good friend of mine that asked me, I agreed to run. It was the French championship in mountain running and I finished in 6th place. With this result I barely missed a place in the national team. So I got caught up in the game again and my goal was to qualify for the French team. I went on to win the French Championship the year after that. Two months after my victory I was part of the national team that went to the Trail Running world championships. Consequently I decided to start my second career because I really appreciated running in the mountains. It created a very special pleasure and emotion for me.

Runssel: In the 2017 Trail World Championships in Badia Prataglia, Italy, you lead for a long time and had to settle for third at the end. What happened? Were you happy with your result?
Cédric: I felt really good that day. I was leading the race by 5 minutes 15 kilometers away from the finish. Unexpectedly I got cramps and I needed to slow down considerably. Until now I do not know what had happened. Mentally it was dreadful as I felt really good but muscularly my body stopped working. Still was able to push a bit and managed to finish 3rd. Regardless of the good result I had mixed feelings between disappointment and happiness. I could have won but finished 10th also.

Picture Credit: Activ' for SwimRun Magazine Europe
Runssel: Coming from a short course background in Triathlon, how did you adjust to the longer trail races?
Cédric: I simply lengthened my training sessions. I am very lucky to have developed a good base speed during my short distance triathlon career. For trail running I just fine-tuned my skillset. I can go fast, long, and I’m a good climber and downhiller.

Runssel: Just a couple of weeks ago you raced the Ötillö SwimRun World Championships with David Hauss. When was the first time you heard about that sport?
Cédric: Two years ago. Some friends made me discover this sport in Cassis (close to Marseille). Instantly it was a lot of fun!

Runssel: How did you guys prepare for the race?
Cédric: We were able to do only two specific SwimRun training sessions the week before the race. I re-started swimming in early 2017 after 8 years without any swimming, I swam once a week. It was not until August that I put full power back into swimming properly. Ötillö was a total discovery.

Runssel: You were one of the very few competitors that were only using small finger paddles. Why?
Cédric: I choose the finger paddles for two reasons: Firstly I was afraid of not being able to swim 10km properly with big paddles. Secondly I wanted to maintain a high frequency in the water to stay warm during the cold swim sections.

Picture Credit: Activ' for SwimRun Magazine Europe
Runssel: Which equipment did you use during the competition? What would you change if you would do the Ötillö again?
Cédric: We used a classic setup: Pull-buoy, Paddles and a rope. If I do the competition again, I would use bigger paddles. Generally we lost a lot of time at the swim exits and entries. We have to train that explicitly.

Runssel: How did the race unfold for you? It seems you had a rough patch in the middle of the race. Despite that you came back impressively and finished 7th.
Cédric: We had a good first swim. We were in contact to the leaders even though we lost so much time at the changeovers. We found a good rhythm. But early on David felt a muscular discomfort in the right leg. Consequently we had to slow down a lot. After a while David got better and we caught up again.

Picture Credit: Activ' for SwimRun Magazine Europe
Runssel: Did you like the race? Any SwimRun related future plans?
Cédric: I loved the race... It was a total rush. The conditions were so extreme and it was great to be part of the nature that day. You can really see how small you are. Several times I said to myself: “Whaou!!! It's too good.” It was a true adventure for two and that is also something that is very strong. I really want to do more SwimRun races in the future and why not win Ötillö? I think it's possible.

Runssel: You'll close your season with the Xterra Worlds on Maui. What is your goal going in the race?
Cédric: Yes, i will be at the start of the Xterra World Championship in Hawaii. My goal is pretty simple – I want to win. Saying that I have some issues as my knee is injured a bit and that prevents me from training properly.

Runssel: Do you work with a coach? How does a typical training week look like for you?
Cédric: I’ve never had coach, I always trained myself. I train much less than in the past. I try to do one session a day but with a fulltime job and a family, life it is not always on the side of an athlete.

Runssel: NTM, I Am or Fonky Family – what is your favorite French hip hop group?
Cédric: I'm more a reggae fan than hip-hop fan but I would say NTM for the ravaged voice of Joey Starr.

Saturday, 16 September 2017

INSTAssel: Oldskool

Ein Beitrag geteilt von runssel (@runssel) am

94 years young and still rollin - While our 11-months old son was the youngest finisher (in a stroller...) at today's Flatenloppet, Arne was the oldest and by far the most inspiring one. Narrowly beaten by @karlundi, though!

Tune of the day: Stakka and Skynet feat Konflict - Bios-Fear

Wednesday, 13 September 2017

shoeporn: On - Cloudrush

Going low - On enters the speedy and minimalistic racing flats sphere with their latest model called Cloudrush.  
Swiss Engineering - The distinctive On design is hard to oversee. As usual, style is down to discussion. Personally i like the unique and clean appearance of the shoe. On sticks out and already has its own niche. 
Exoskeleton design - The comb-like design of the outer material raises eyebrows. On calls the structure and the idea behind this "Taping". An all-new upper creation ensures that the runners foot stays in place during sessions and faster runs. What certainly sticks out is the fit even when the shoe is not tight laced. A benefit when it comes to the use of bendy lock laces commonly used in Triathlon.
Front row - to read more about On and their company history check my recent Cloudflow review!
On's latest model replaces the popular Cloudracer with an even simpler and lighter approach. This will benefit runners that like to train and run fast. A nice little detail are little reflective details on the upper.   
Despite not holding back with the amount of logos throughout the shoe, it still looks classy and stylish. 
220 grams is not much. Still the 18 low-abrasion rubber elements called "clouds" provide enough cushion and a very pleasant rebound. For a racing shoe this is something that certainly sticks out. 
While the shoe laces are unrationally long (i had to cut quite a fair bit...) the tongue is one of my favorite parts of the shoe. As stupid as it sounds, but with its lightness and great breathability it is something else.
If something makes an On shoe special then it is, without a doubt, the sole. While the traction is perfect on roads and gravel trails it is not really a shoe that likes to go off-road.
Bounce - Sometimes it is crazy what elevates out of a garden hose. The little "clouds" provide the cushion and deliver a good kick-back feeling. Out of all On models the Cloudrush does have the lowest chambers. Logically that makes the shoe less prone to stones or wood that can be stuck in and between chambers sometimes. 
More details of the distinctive "clouds" along the base of this neutral shoe. 
Full gas - a very, light and comfy midsole provides a great set-up for faster runs. The Cloudrush certainly feels very stable and dynamic as the foot is locked in nicely to provide a dynamic and natural stride. A Stack Height of 21mm at the heel and 16mm on the forefoot make up for a 5mm Heel-toe offset. A set-up for fast runs! 
I felt comfortable from the first run. It is great to have a lightweight shoe with such a direct attitude and cushion that gives you certain flexibility. While the shoe is made for racing or speed workouts i also preferred it for everyday runs. It is nice and light and still comfortable. Heads up to another well shaped On model.