Hoka One One

It seems only appropriate that I tap my fingers on the keyboard and give a review of the running shoes that I have been exalting for the last few months. Yes, Hoka One One take a bow.

I first saw the Hoka shoes in September 2010. I was in the South of France for a weeks holiday before heading over to Provence to do Millau 100k. Ironically it turned out that a trail race was going on during at the weekend with the finish literally outside my apartment. Well, it wasn't part of my plan but how could I not run.... Luckily they had 3 distances: a 22 k, a 40k and a 54k. I was sensible and chose the shorter distance, it was only 6 days to the Millau 100k afterall.

The race start was in a valley some 22k away in a place called Sospel. Somewhere I knew well from my cycling days. To be able to run over this beautiful hilly terrain was going to be a real treat. The 54k race started earlier in the morning and deeper in the valley. As we waited at the start the front runners from the long race came through... In the lead was a guy wearing bright blue platform running shoes; Hoka One One 'Mafate' trail shoes. I made a mental note of the visual look of the shoe and I thought that at some point I would look out for them.

A few months later I noted one or two articles and a 'buzz' about them. Particularly in the USA. Some top end runners such as Karl Meltzer and Dave Mackey started to use them. Not only did they love them but they boasted about the positive effects of the shoe. In particular comfort and less fatigue. Both reckoned they had at least 30% less fatigue and running back to back days was easy! Or should I say, easier.

In March I was in Paris for the Ecotrail de Paris. An 80km trail race that starts some 50 miles out of Paris. You basically run into Paris pretty much 90% off road on wonderful hilly forest trails and pathways. It's a race I love. Not only because it is in Paris but it is on trail and has what I consider to be the best finish line of any race, the first floor of the Eiffel Tower.

At the race start I noticed the Hoka's again. This time paying much more attention. To cut a long story short, I had an enjoyable race at the Ecotrail but unfortunately suffered bad leg pain. In particular the quads and calfs. With Paris Marathon a few weeks later and then London Marathon I decided it was time to test the Hoka's. A road version had come out called the Bondi B and reviews had been superb.

I arrived in Paris two days before the marathon, went to the Vieux Campeur in St Germain and purchased the Bondi B. Note!! I recommend at least one size up from your current running shoe for the Bondi B. The toe box is a little narrow and they definitely size small. For the Mafate the shoe has a wider fitting and I found just a half size bigger to be best.

After purchase I immediately put the Bondi B on and walked in them all day. What I immediately noticed was comfort. Never had anything on my feet so cushioned. I felt like Tigger; bouncy bouncy. The next day, Saturday, I went out for a 5k pre marathon run in the Hoka and then one day later I decided to take the plunge and use the Bondi B for Paris Marathon.

Paris was not a key race, it was just training for Comrades Ultra Marathon in May so I was happy to take a risk as this was potentially going to be my Comrades shoe. When the gun went off at the race start I bounced my way down the Champs Élysées. The cobbles were irradiated and I ran smoothly to the Place de la Concorde. The shoes quite simply were a revelation. I ran the marathon in the most comfort ever and found that I didn't change my running technique at all. In fact the shoes encouraged me to mid foot strike. At the end of the race I ran an easy 3:05 and had pretty much no leg pain. I was converted!

A week later I ran London Marathon in 3:15 with the same experience. The shoes definitely reduced fatigue, by how much it is difficult to say but I would estimate the 30-40% reduction comments by other runners are not unfair.

Post London I had a good 5 weeks training to Comrades. Each weekend I was doing back to back long runs and some 4 weeks out from Comrades I did two back to back 50ks. Again super quick recover and considerably less fatigue.

At he end of May I ran Comrades (my first) in 8:39. Not really the time I wanted but I was somewhat taken aback by the difficulty of the 'up' run. Nonetheless the Hoka's performed to perfection allowing me to run up hill well and reduce the impact and fatigue on the downs. Post Comrades I had considerably less leg soreness than I have had from other ultras and found that my 'doms' were minimal.

The Bondi B shoe



The Mafate Shoe




The Good:
Excellent comfort.
Good feel despite the thick sole (your foot actually sits within the sole).
The Bondi B excels on road and I have loved running on hard, rutted and rocky trails in them. They remove pretty much all the harshness from the trail and they hold your foot stable.
They last much longer than normal run shoes. I have 800 miles in mine and I think they could go on.
Definitely less fatigue when running.
Definitely less fatigue from one day to the next allowing you to either run more or run more back to back days.

The Bad:
Sizing is on the small side but once you know your size this isn't a problem. Go a size up for the Bondi B and a half size up for the Mafate.
They are expensive at £125 a pair BUT they have a 'select' market and when you look at the longevity, at 800 miles they last twice as long as conventional shoes.
I found them a little warm. The top is not as breathable as other brands.
The heel area can rub a little. I have had two pairs of Bondi B, one I had no problems with, the other rubbed at first but now is fine.
The sole wears very quickly. You notice a big difference after 120-150 miles but then they seem to get no worse. The sole is so thick it actually causes no issues.

Bondi B after 800+ miles




Mafate and Bondi B





The Mafate sole




In summary the Hoka One One in trail or road version has been a complete revelation to me. I have been using them for approximately 9 weeks and they are now the only shoe I use. Hoka are about to release a new shoe called the 'Combo XT' which will be a cross between the Mafate trail shoe and the Bondi B road shoe. I can't wait to try them!

I think the shoe will develop over the coming year. I can't see it changing much as for me the technology, comfort and feel is sound. I see adjustments being made to the fabric on the upper and maybe a change to the outer sole.

For other reading I recommend you check on You Tube for interesting videos, I also recommend you look at Karl Meltzers blog and Dave Mackeys blog. Both guys have won some very good races in 2011 wearing Bondi b's also Karl ran the 'Pony Express' in Hoka.

Mafate (black) and the Bondi B



- Posted using BlogPress from my iPad

Shelterbox - Hospital in Port au Prince

ShelterBox tents are being used by hospitals in Port au Prince to provide emergency shelter for post surgery patients in Haiti’s capital.

The first ShelterBoxes to arrive in the country have been immediately utilised by doctors in desperate need of equipment to help treat huge numbers of injured Haitians.

The Response Team in Haiti are facing huge challenges on a daily basis. Large aftershocks were felt first thing this morning Hatian time but the team report they are all ok.

ShelterBox Response Team member Mark Pearson, who has been in Port au Prince since Thursday, said: ‘The first tents are being used by Bernard Mews hospital in Port au Prince. The tents have been immediately put into use by doctors for post surgery patients.

‘The doctors are desperate for all our equipment. The hospital has no electricity, no food, no running water. The injured are constantly coming in with untreated injuries.'




Doctors fear the number of people needing amputations could spiral into the thousands. Amputations are having to be carried out to free people from rubble, to prevent the spread of gangrene and when all attempts to save a severely damaged limb fail.

Today, runwildrunfree purchased it's first shelterbox. Yes I know, it is only one box... BUT it helps 10 people and currently that may very well be 10 lives. If you haven't already donated and would like to, you can click on the link on the www.runwildrunfree.co.uk hompage or please email me, Ian at runwild.runfree.uk@gmail.com

It would be great if we can purchase another 1 or 2 boxes!!! Many thanks for all those in need from Haiti.

Donation Update

Your response to my request for a donation to fund a 'shelterbox' to do 'our bit' and help those in need has been superb. We already have £375 in the fund... another £125 and we can send a box! As I am sure you are aware, the situation is becoming increasingly difficult. Already over 70,000 have been buried in mass graves. I sit at home and try to imagine 70,000... I just can't. The problem is, this is the tip of the iceberg.

Numbers are escalating daily. This is why aid is so important. Those that have survived the earth quake now need our support to help provide shelter, food, medical help and a means to purify water. This is why shelterbox is such a perfect solution. Each box provides help for 10 people.

I realize many of you may have very well have already made a donation independently. However, if you have not already done so, please consider donating here. Your help will save a life!

Shelterbox update

£150 donated already to the runwildrunfree appeal. Another £350 and WE can do our bit to help those in need in Haiti. Go to www.runwildrunfree.co.uk homepage and 'click' on the shelterbox logo to donate. Your help is really appreciated.

More than 200 ShelterBoxes are set to arrive in Port au Prince, Haiti later today.

256 ShelterBoxes that were dispatched from the prepositioned stock in Curacoa on Wednesday are due to touch down in Haiti late this afternoon, Haitian time, providing the plane they are on is cleared to land. However, the situation in Port au Prince is extremely fluid and logistics are changing minute by minute.

ShelterBox Response Team (SRT) members David Eby (US), Wayne Robinson (US) and Mark Pearson (UK) have been in Port au Prince since Thursday and have been working around the clock assessing the most effective ways to distribute the much needed aid.

The Response Team says the situation on the ground is frantic but there doing all they can to make sure they deliver aid into Port au Prince as quickly as they can.

Lets help Haiti

We all have so much to be thankful for, we don't always realize it. However, when disaster hits we can really appreciate what we do have. Even going for a run is a luxury....

With the Haiti disaster many pleas have gone out for money. I am always a little negative when these are broadcast as I always wonder if the money goes to the correct place.

Let's all help by making a donation to purchase our own shelterbox!! A box costs £460. I am prepared to handle the logistics and maybe you can donate to my Paypal account (iancorless@mac.com) - mark your donation 'shelterbox' and I will purchase a box via the shelterbox website in the name - 'runwildrunfree'. If each client donates £25, we will soon have a box to send and start helping those in need.

Shelterbox are providing 'boxes' that include:

Shelter

At the heart of every ShelterBox is a ten-person tent. It is custom made for ShelterBox by Vango, one of the world’s leading tent manufacturers, and is designed to withstand extreme temperatures, high winds and heavy rainfall. Internally, each tent has privacy partitions that allow recipients to divide the space as they see fit.

A smile

Every box contains a children’s pack containing drawing books, crayons and pens. For children who have lostmost, if not all,their possessions, these small gifts are treasured.

Warmth and protection

In addition to the tent, the boxes contain a range of other survival equipment including thermal blankets and insulated ground sheets, essential in areas where temperatures plummet at nightfall. Where malaria is prevalent mosquito nets are supplied, as well a life saving means of water purification. Water supplies often become contaminated after a major disaster, as infrastructure and sanitation systems are destroyed, this presents a secondary but no less dangerous threat to survivors than the initial disaster itself.

Self sufficiency

A basic tool kit containing a hammer, axe, saw, trenching shovel, hoe head, pliers and wire cutters can be found in every box. These items enable people to improve their immediate environment, by chopping firewood or digging a latrine, for example. Then, when it is possible, to start repairing or rebuilding the home they were forced to leave.

Fit for purpose

Every item is durable, practical and brand new. The box itself is lightweight and waterproof and has been used for a variety of purposes in the past - from water and food storage containers to a cot for a newly born baby.

A heart to the home

A key piece in every box is either a wood burning or multi-fuel stove - that can burn anything from diesel to old paint. This provides the heart of the new home where water is boiled, food is cooked and families congregate. In addition, there are pans, utensils, bowls, mugs and water storage containers.

Adaptability

We keep a broad range of equipment in stock so we can adapt the contents of a box to a specific disaster. For example, following the Javanese earthquake in 2006, when some resources were available locally or could be salvaged fromone storey buildings, the overwhelming need was for shelter – so we just sent tents, packing two in each box.

A new year, a new blog!

2010 is hear and what a start to a year.... snow, snow, snow! Never have I experienced such a disrupted period with weather. Travel has been delayed, postponed or cancelled. Training has been difficult, compromised or missed. But we are only on the 14th day of the New Year and I already have some really superb achievements to talk about.

Firstly, one of my coaching clients, Julie Deadman has PB'd once again. Julie had a superb 2009. She PB'd at 10k several times, half marathon and marathon. After a late season rest and then a re-focus, Julie grasped the bull by the horns to go for an early season PB at Nice 10k in preparation for Paris Marathon. I am pleased to eay that she pulled it off. Well done Julie.

On the same weekend, January 9th & 10th, I took 10 runners to the Thames Path for two days of running. The plan was simple. A marathon on Saturday from Henley on Thames to Windsor, overnight in Windsor and then re-trace on Sunday. Funny when you plan something a few months in advance, you always think that you may get thrown any sort of weather, however, although I thought snow was a possibility, I never expected such large volumes. Initial worries were on travel. Would we all make it... as it happens, we all did.

The running? Well, the running was superb. It was possibly two of the best days of running I have ever had. The snow was soft and white, slippery in places, but on the whole a joy to run on. The weather was cold but bright and clear. It was such a great experience. Many who took part were marathon novices, let alone back to back marathon runners. However, with a really controlled pace everyone ran beyond expectation. Our time for Saturday was 4hrs 05min and our time for Sunday was 4hrs 02min. Sunday was a much more controlled day using a strategy of 4 miles running, 2 min walking.

This week I haven't been able to run (on the road). Pavements have been way too slippery. However, I have done some great treadmill sessions. Tuesday I did 2 x 8 miles, Wednesday 7 miles and 4 miles and today, Thursday I ran 12 miles this morning and 3 miles recovery in the evening. I have been playing with pace doing specific times at marathon pace, marathon pace +1 and recovery running.

Looking forward I have several coaching days coming up for the Virgin London Marathon. I am working alongside Martin and Liz Yelling and we are doing structured workshops for Virgin and NSPCC building up to April. I am also providing a Q&A service for the NSPCC with answers posted on the website.

The weather unfortunately has meant the cancellation of the first weekend on Jan 16th. It has now been re-scheduled to the 30th which is great news. The only problem is that I should have been racing in Paris that day running a 55k from Paris to Mantes - C'est la vie.

I have re planned and entered the London Ultra 50k on Feb 13th. Not quite Paris but it will fill the gap.

More news to follow in the coming weeks, so, watch this space.

Fancy an ultra? Maybe think about the EcoTrail de Paris. We have places available for the 50k and 80k races. Go to www.runwildrunfree.co.uk

Alternatively if you fancy some great training and early season sun, why not consider our Lanzarote training camp. We have one apartment left for 2/3 people.

Catch u soon! Ian