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Nike Free 3.0 FlyKnit Review + Launch and Weekend With My Boy

Last few days to enter my Jessica’s Natural Foods Giveaway! 2 of you will win a bag of gluten free granola and organic (gluten free) syrup! Also use discount code SUZLYFE for $5 off for one more week. 

Did anyone make my zucchini bread (regular or protein) this weekend?

Thanks, Katie!

Thanks, Katie!

This weekend was just chill enough. It was a weekend full of… no obligations, no needs, and just Alex and me time. Sorely needed, as you all know! We had beautiful weather,

celeste dinner with sarah and kalen

a fantastic dinner with friends that we hadn’t seen in far too long,

celeste octopus romesco

The incredible octopus at Celeste. Best dish of the night! Cocktails were fantastic as well.

 brunch at one of our favorite places

west egg carls egg white scramble

My fave Carl’s Cool Creation at West Egg.

groceries, naps,

couch cat

food prep, and recipe development.

giant duck old town chicago

Dress weather and giant ducks = making friends. Also wearing a single compression sleeve.

Oh, and I spent some minutes in our building’s gym (but the effing spins bikes are STILL broken!!!?) for the first time since before Seattle! Alex did bench and I did a comprehensive upper body workout. Hi, chest. Thank you for participating. I’ve got a long ways to go before I look like this again:

suz biceps gym

I do want to take you all back to something that happened Thursday, which you probably saw on my and others instagrams! I was incredibly excited to take part in the national launch of the Nike Free 3.0 Flyknit running shoes! Happy Birthday to ME!

Nike Free 3.0 Flyknit Launch

nike free 3 flyknit force of nature chicago

From the Nike Website:


Designed to offer the most natural running experience, the Nike Free 3.0 Flyknit Women’s Running Shoe helps you run the way you were meant to with an ultra-low-profile midsole and a lightweight, supportive Flyknit upper.


Hexagonal flex grooves offer six points of flexibility to let your foot move naturally in every direction. Secondary cuts in the midsole enhance natural range of motion.


With a 4mm offset between heel and forefoot height, the Nike Free 3.0 Flyknit features the lowest-profile midsole and a rounded heel to encourage a more natural footstrike.


Now with a slightly looser weave, the strong, lightweight Flyknit upper provides snug, supportive comfort that promotes natural motion. Flywire integrated with the laces delivers added support and an adaptive fit.


  • Molded sockliner mimics your foot’s shape for added support
  • Solid rubber under the toe enhances traction and durability
  • Waffle outsole pistons absorb impact and add responsiveness


After learning that Stanford athletes had been training barefoot on the university’s golf course, three of Nike’s most innovative and creative employees set out to develop a shoe that felt natural and weightless, similar to bare feet. In 2002, they examined a group of men and women with pressure measuring insoles taped to their feet, using high-speed cameras to capture images of each foot in motion. The team spent eight years studying the biomechanics of shoeless running. The results yielded a profound understanding of the foot’s natural landing angle, pressure and toe position, allowing Nike designers to build an unconventional running shoe from the inside out.


Nike Flyknit technology was inspired by feedback from runners seeking a shoe with the snug (and virtually unnoticed) fit of a sock. Nike embarked on a four-year mission with teams of programmers, engineers and designers to create the technology needed to make the knit upper with static properties for structure and durability. Then the precise placement of support, flexibility and breathability – all in one layer – was refined. The result is a featherweight, formfitting and virtually seamless upper.

 nike free 3 flyknit diagram

What it feels like to run “free”:

These shoes are so incredibly comfortable, I can’t even tell you. It literally feels like you are wearing a sock! That said, the foot bed is delightfully cushioned. I say “delightfully” because so often you put shoes on and you know that they are going to take some breaking in—when I put on these shoes, my feet just felt comfy cozy. And the Flyknit fabric was stretchy (technical term) and accommodating, but snug without being tight.

nike free 3 flyknit suzlyfe

The Nike Free 3.0 Launch Event was not your typical demo: Nike set up a pavilion at Queen’s Landing on the harbor with a DJ and treadmills. Oh, and fog machines. BECAUSE WHY NOT. Don’t you do all of your runs as if you are being announced into a football stadium? And as if you are going to be running straight out onto the expanse of Lake Michigan? BECAUSE I DO.

lake michigan chocago nike free flyknit 3

Speaking of taking it to the next level, our workout definitely did. Again, this was no ordinary demo—nope, we worked for it!

Nike Free Stride workout:

  • 600 or 3:00 @ 10k- 0% incline, 1:30 recovery 
  • 500 or 2:30 @ 10k- .5% incline, 1:30 recovery
  • 400 or 2:00 @ 5k- 1% incline, 1:00 recovery
  • 300 or 1:30 @ 5k- 1.5% incline, 1:00 recovery
  • 200 or 1:00 @ 5k- 2% incline, 1:00 recovery
  • 100 or :30 @ FAST- 2.5% incline, :30 recovery
  • 100 or :30 @ FAST- 2.5% incline, :30 recovery
  • 200 or 1:00 @ 5k- 2% incline, 1:00 recovery
  • 300 or 1:30 @ 5k- 1.5% incline, 1:00 recovery
  • 400 or 2:00 @ 5k- 1% incline, 1:00 recovery
  • 500 or 2:30 @ 10k- .5% incline, 1:30 recovery
  • 600 or 3:00 @ 10k- 0%, 1:30 recovery
  • 34 minutes total

(Thank you to Jamaica for writing down the workout, and also be sure to check out her recap of the LA event—they ran on the city tops!)

nike free 3 flyknit launch chicago

In all, I would say I covered 4-5 miles because the recovery intervals I did at 6.5, and I topped out at 9.5-10 (because the point wasn’t to all out sprint, but to keep it just under that—a 9, not a 10. What was great is that you all know that I don’t tend to do speedwork workouts, and this was the ultimate speedwork workout! Woodway treadmills, someone else telling you what and when by a trained Nike Running Coach with Nike Pacers to assist.  Oh, and views like this:

nike free 3 flyknit suzlyfe

Final thoughts on the shoes:

As I said, I wish that I could wear these shoes at all time, essentially. That said, they are EXTREMELY minimalist—the shoe truly moves with your foot, and there is barely any heel-toe drop. I was talking to one of the Pacers, Chris, and asking him about using the shoes (because I like my Newtons and I also have a past with shoe issues). He agreed with me that these would be more for sprint/speed workouts as well as cross training like plyometrics, NOT for long runs.

I loved running the workout in them, and it was actually a pretty great gauge for me on my progress in strengthening my feet and legs. I could tell that my arches were getting a little bit tired on my run home –remember I have pronated ankles and have worked to strengthen them through PT and yoga. Also, before everyone gives me grief/tells me I am a badass for running home, I live very close to where the event was held, so I “ghetto” ran home holding my things—they offered a bag, but there was no way I could hold it too! And the rain that I encountered on the way home was the reason I didn’t continue to wear the shoes later.

But I also had some calf soreness the following days. Not tiredness or soreness, but achiness that I decided not to play with and instead just did the spin bike and sadly had to miss my Saturday Run with Erica and the ladies SADFACE was able to run on Sunday, but I’ve been wearing a compression sleeve and doing massage around the area.

So I might not be ready to run “free” yet. Well, considering that I was wearing a standard support shoes with orthotics just last fall, I think that is ok!! Always progress, right?

Also, Alex wouldn’t let me wear them with my dress on Sunday. Because he is a party pooper and a hater.

How was your weekend? Was the weather beautiful? Who else broke out the maxi dresses? Naps?

When was the last time that you did speed work? Do you also always run with smoke machines and DJs?

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