Catwood,

I race in flats, if the runs are less than 10K. I've found out that the longer runs seem to beat up the balls of my feet too much running in flats, so I use my trainers. I used to wear orthotics, and really limited what shoes I could run in. Every time I tried to run in a lighter pair of shoes with orthotics in them, I ended up with blisters, or the balls of my feet would be very tender.

I would try several bricks with the spikes, and see how the feet feel after the runs. The biggest thing in doing brick is to stop if it feels 'wrong' or it hurts.

catwood,
i wear New Balance racing flats. they're light and slip on very quickly during transition. but i do sprint distance events, no more than 4 miles. if you're running a 10K + and aren't used to wearing racing flats you should definately wear trainers.

Like catwood, I hit the trails at the Lake Geneva /Big Foot Tri last year, and could have used some x-country spikes. But most of the tris around here seem to be on hard surfaces; some mixed with trails. Racing flats are on my wish list, but only because 15 seconds might be important to me in a sprint triathlon. Spikes are way down the list.

Running was easily my weakest leg last year (so to speak), but with some "off-season" work, some of the speed from my youth is returning. The eliptical machine is especially nice -- low impact; and if you're doing "the Pose" method, or Chirunning, it's great for concentrating on leaning forward, mid-foot foot striking, and cadence.

thehitman

If you are running heel strike method, running shoes cushioned soles make sense. I have been running ball of foot (BOF) method for a short while and if requires that you run with very thin soles. I train with racing flats all the time and focus on form continuously. The idea is to land softly.

My first tri was a couple weeks ago and I decided to run in training shoes instead of racing flats. I was not sure if I could hold a good form after the bike. A little opposite than most people, but it worked for me.

David

assics trainers.
never used flats and dont want to try. i know i need the support all the times. use the same pair for long distances and @ marathons. for short runs and races use different pair.
is one of those things you dont want to change.

I wouldnt even classify em as shoes... the best (and lightest) are just a thin sole with some mesh and laces. That said, I wear Adidas flats. I dont remember the name, but they are more than a flat, with sme cushioning, but still weigh ~5.5 oz! check em out.

You want light?
The Nike Mayfly is 4.8 oz., and lasts all of 100K.

I race in the Brooks st Racer up to the half marathon distance. For my full marathons I race in a light weight trainer (most recently the Mizuno Wave Rider 8...I am also a big fan of New Balance 833's). For training I rotate a light weight and a heavier weight trainer (like the Mizuno Creation).

- I do all my races in the Nike Air Zoom Elite : I guess you could call that flats. They're so light on the foot.
- For my training (and especially in the woods) I have some Asics-trainers : I've had these for years, and they're indestructible! A good brand of running shoes if there ever was one!

Same here, I don't run in flats, have been running for 6 years, always ran in trainers, always will. Ran in Asics mainly. Asics 2070-2090, then whent to Asics Gel Kayano's 9-11 ( my latest pair), strap some Lock laces on 'em, good to go. Ran my PR on the 1/2 marathon in Asics trainers, hopefully SOME DAY, I'll finish my first Ironman in a pair of Asics trainers.. :D

Noel.

I have a pair of Nike Milers that I wear. They're very light and I love the cushioning.

Mine are red, green, and black - so I was thinking, hey those are the colors of Kenya, so that'll make me go faster :)

Of course all everybody ever says is they look like "Christmas shoes..."

Asics DS Trainer's, great for training, & racing, 5k to Ironman. They are the compromise between flats and trainers, if you are lucky as I was and your foot fits the shoe, this shoe is bliss and makes you run faster and more correctly, REALLY !!!! Hell, I like em so much I bought 2 pair, one to train in and one to race in.