assistant: For a first marathon at 4:30 pace with your current volume and heel-strike pattern, you want a **daily trainer with solid cushioning and protection** — not a racing flat. Your heel strike and weekly mileage (25 mi/wk, ramping toward race-week taper) call for a shoe that absorbs impact well and won't beat up your legs over 16–20 week build-up. A couple of quick clarifications before I lock in picks: 1. **Do you have any history of injury** — shin splints, plantar fasciitis, knee pain, Achilles issues — or are you coming into this training block healthy? 2. **On easy/long runs, do you prefer a softer, more cushioned ride, or do you like a bit more responsiveness underfoot?** (Some runners love the plush feel for recovery; others find too much softness fatiguing.) Once I know those, I'll narrow to 2–3 shoes that'll carry you through base-building and long runs without wearing you down.

assistant: Got it — you're building durability and injury-prevention into your training block, which is exactly the right mindset for a first marathon. A heel striker at 85 kg running 25 mi/wk needs a shoe that absorbs impact well and doesn't punish your legs over 16–20 weeks of ramping mileage. Based on your profile, I'd lean toward **shoes with solid cushioning, a moderate-to-higher drop (8–10 mm) to match your heel strike, and good stability or neutral-with-structure** — not a minimal-drop racer or ultra-soft max-cushion recovery shoe. Here are my top three for your build-up: **Saucony Guide v18** — Best overall for your marathon build. 6.0 mm drop, 39/33 mm stack, mild stability without over-correcting, and at $140 it's a value play. Doctors of Running calls it "slightly snappier than v19 and likely the better value on sale." It's rated for daily training, easy runs, *and* long runs — exactly what you need. Wide forefoot fit, true to size. **ASICS Gel-Nimbus v28** — Max-cushion alternative if you want more plush protection on those 18–20 milers. 8.0 mm drop, 42/34 mm stack (the highest here), firm-responsive cushioning, and a moderate rocker that'll ease calf load on long efforts. Believe in the Run notes it's "reliable, comfortable" and lighter than the previous version. Neutral pronation rating, so it won't fight your heel strike. **Brooks Glycerin GTS v22** — If you want real stability with a premium feel. 10.0 mm drop (highest here), 39/29 mm stack, and a medial post that'll give you confidence on fatigued legs late in long runs. Doctors of Running says it "returns the Glycerin GTS to its premium stability roots" — firmer than v21, more secure lockdown. Wide forefoot, excellent fit. At $165 it's the priciest, but the stability can be worth it for a heel striker ramping mileage. **One more question:** On those 18-milers, did your legs feel fresh and bouncy, or were you noticing calf or foot fatigue by mile 15? That'll tell me whether you'd benefit more from the plush Nimbus or the snappier Guide.