I had a very good 10 miler yesterday at Barton Creek. I ran from the HOL and did the 10 mile loop in 2:20. I was a out of gas a bit at the end but expected that since I forgot to bring any gels.

My 12yr battle with shoes and their setup continues. Friday I got a pair of Vasque Velocity's in the mail I had ordered. They felt a bit big so I cut a pair of extra Cascadia insoles I had in half and put them in the forefoot of the shoe along with the Spenco inserts I've been using for years. That has always been my routine since I've been using the inserts......cut the insole that comes with the shoe in half, stick that in the forefoot and then slip the Spenco insert on top. That makes for a little overlap which has usually worked fine.

Well, after cutting the insoles, putting them in the Velocity's I realized I had never done that with the Cascadia's for some reason. The Casacadia's are easily the most comfortable shoe I've ever worn. But it seems the Cascadia's have been the cause of my recent PF problems. I'd like to make them work though. I'm not sure how many miles I've got on my current Cascadia's but I'd guess 200-250. So, for yesterdays run I ran in the Cascadia's with the inserts and the forefoot insoles and lo and behold no knee pain....no PF problems (and, I've experienced renewed PF problems in the recent past when I'd go back to the Cascadia's for a SINGLE run).

One negative thing that I've experienced in the past with this setup reaappeared yesterday. The cutup sole insert doesnt stay put. The right one kept slipping down toward my arch. I had to adjust the right foot 4 or 5 times and the left one twice during the run. I need to figure that out but it's a small price to pay to be able to run pain free. I still plan to try a pair of the Soles that Shan is sold on. But it seems I've found a way to make the Cascadia's work. I've got a year to return the Velocity's so no rush there.

May.....27