Ironman Augusta 70.3 2016 Race Recap

Ironman Augusta 70.3 2016 Race Recap

September 25 was going to be my day.  The Ironman  Augusta 70.3 triathlon was finally here.  The race I had been training so hard for on one of my favorite courses.  It was four-and-a-half months...

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Letter to the Triathlon Coach

Letter to the Triathlon Coach

I have been an endurance coach for some time now.  Once in a while, I receive an email from a client which chokes me up with pride.  Today, I received one of those letters, so instead of sharing it...

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FD3 Triathlon: Goof Recap

FD3 Triathlon: Goof Recap

The previous post was a review of the FD3 Triathlon Series as if it was a product.  Below you will find a more detailed account of my personal experiences during the race.  Let me know in the...

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Goof Review: The Altra Impulse

Goof Review: The Altra Impulse

Altra Impulse

Are you seeing a pattern yet? Yes, I am becoming a huge fan of the 6 year-old running shoe company known as Altra.  As I have been instructing clients in form techniques, and have found that most of the models Altra manufactures, lend themselves to my favorite principles.

The Altra Impulse is no different.

What I like about the Altra Impulse

As with all of Altra’s models, my favorite advantage is their FootShape™ Toe Box.  This is the incomparable wide toe box that Altra is known for.  The toe box is makes any of Altra’s models recognizable from a good distance away.  That is how wide it is.  I enjoy the ability splay my toes and have my feet firmly hit the ground without them being cramped up.  Wider toe boxes also allow the feet to develop more strength because the shoe is not tightening around the ball of the foot or the toes.  The toes can move around, and tackle all kinds of terrain.

As you can see from the x-ray below, the amount of splay the toes are allowed in the Altra vs a traditional toe box.  Imagine having access to the full splay of your foot while you run.  What is amazing is that most runners do not even realize the limits that a traditional toe box causes.  (Hmm, maybe there is an idea for a full post.)

FootShaped™ Design

The Altra Impulse is no different in this department.  The FootShape™ toe box has been incorporated and has all the comforts of the other models I have run in.

I love the Zero Drop™ technology that Altra incorporates.  When I run I have the ability Altra Impulseto utilize the full power and flexibility of my calf not to mention I can run as if I was barefoot, as our bodies were intended.  Most traditional running shoes have a 12mm heel drop.  This means that the heel is 12mm above the ball of the foot.

When we are barefoot, the heel and the ball of the foot are equal which is a Zero Drop™.  This also helps with heel striking.  Have you ever tried to heel strike while running barefoot?  Even if you are a regular heel striker in shoes, it is almost impossible to heel strike while bare foot running.  A huge effort has to be made to do that.

So, why runners continue to heel strike?  If your heel is more cushioned in the shoe, then of course you will want to hit that area first. (Another post may be needed to explain a little more on this too…stay tuned.)Altra Impulse

 

I love the Innerflex™ which are grooves at the bottom that create a more flexible sole.

One of the huge differences with the Altra Impulse is that they also incorporated their patented StabiliPod™ technology along side the Innerflex™.  Now you have a stability shoe that is also somewhat flexible.

I have decided to put this feature as a liked feature more for others than myself.  As a pure neutral runner I prefer to work allowing my body to support me, not my shoe, but Altra is marketing this shoe not only for running and triathlon,  but for cross training as well.

The StabiliPod™ technology does really help in moving laterally, which is not something that is usual for runners, and especially those of us whom usually stick to the pavement.  This is why I do like this feature.

Altra ImpulseMy absolute favorite feature of this shoe are the drainage holes in the sole.  My very last test run with the impulse was an 8 mile run, immediately following a huge rain storm here in Tampa, Florida.

 

My route took me through numerous ankle deep puddles and while my socks remained damp, the shoe was clear of water within a few yards of the puddle.  There was no squish from the sole of the shoe or my sock because as my foot pushed down on the shoe, the holes squeezed water out the holes.  No more blisters from soaked uppers and water log socks release water as well.

The Altra Impulse also continues with Altra’s A-Bound™/EVA blend compound which sits directly under the foot and adds a return of energy and reduces ground impact.

The upper is a light material and does have a noticeable difference from the other models.  The tongue and laces are curved with the shape of the shoe which differs from the straight tongue of traditional running shoes.

Altra Impulse

I actually enjoyed this new feature.  The fit of the shoe felt more comfortable with the tongue falling in the same curve as my foot.

I rarely run without socks, but I did end up having to do go out for a couple of miles one day without socks, and they were extremely comfortable.  While the upper is not seamless it is very close.  There are only a couple of seems that surround the tongue, but they are covered with a light fabric that helps reduce any friction.

What I wasn’t so crazy about

This is probably a very individual issue, but even though I sized up to a 10 from a 9 and a-half, after a few miles my toes still ended up moving forward till I they hit the front of the shoe.  This probably has to do with the fact that I only lace my shoes tight enough to lock in my heel.

If you like your shoes laced up tight this probably will not be an issue.

The price point for the Altra Impulse is $120 dollars, which while competitive in the market place it still is a little expensive.  In this day and age where people are scrounging for liquidity, I really would like to see at least one company come out with a quality shoe that retails for under $80.  Of course that is my opinion and my opinion only.

How did the Altra Impulse Rate?

Quality – 4/5

Upper  – 5/5

Outsole – 5/5

Flexibility – 4/5

Comfort –5/5

Appearance – 4/5

Cost – 3/5

Overall – 4.2/5

Have you ever run in an Altra Running Shoe?
What were your experiences?
Which model do you like best?

Carpe Vitam!
(Seize Life!)

Goof Review: Altra Torin 1.5

Goof Review: Altra Torin 1.5

The quest for the best running shoe can be daunting, but the search for the best zero drop running shoes can be downright frustrating.  The majority of all the Altra Zero Drop reviews I personally have read, the consensus is pretty positive, and in this instance, it will be no different, because in my opinion, it has resolved my issue of finding the best zero drop shoe on the market.  The Altra Torin 1.5.

What is Zero Drop? /></a></h3><p>To define zero drop is to first define heel drop, which is the difference between the height of your heel off the ground minus the height of the ball of your foot.  For instance, most of the traditional running shoes out there have a 12-millimeter drop.</p><p>The heel is raised 12 millimeters above the ball of the foot.  This causes more emphasis on the heel when running because that is where most of the cushioning is.  A more minimalistic shoe will have a drop that is much lower.</p><p>For instance, the Brooks Pure Flow has a 4 mm drop.  This shoe is great for starting the transition to a more minimal shoe giving all the benefits of a minimal shoe without causing the injury of the drastic change from traditional to minimalistic.</p><p>The Altra Torin 1.5 is a complete zero drop where the ball and the foot and the heel are equal keeping the foot more natural like walking barefoot.  While it has the zero drop of a minimalistic running shoe, it does provide the protection of a good amount of cushioning in the sole.  This is one of the reasons I truly enjoy running in this shoe.</p><h3><span style=Upper

The upper is durable but is thick throughout.  I personally like this, because I feel the security of the shoe without having to pull the laces tight.  In my opinion, the laces should never be tight.  Once the laces are tied they should really never have to be untied unless you are using a runners lace.  The laces should be tight enough to secure the heel but no more.  This allows the runner to support themselves rather than the shoe supporting the runner.

The Altra 1.5 has the same wide toe box that is consistent with the whole line of zero drop running shoes.  I love the wide toe box because it allows me to have splay my toes and grab the road with more surface area.  My feet do not feel crowded in this shoe.

Altra changed the laces in the 1.5 from the original model.  They are now flat vs the round nylon laces and they reduced the number of holes on each side from 7 to 6.   It provides more space between the touch of the laces to the foot and security in the sinch of the laces.

The shoe also seemed to have less seems and the addition of a strap that cinches the tongue to the upper.  It helps the security of the foot in the shoe.

Outsole

The outsole has not changed from the original Torin, but that is something I personally liked.  There is enough cushion in the sole for protection without losing the feel for the road or trail underneath.

The ride of this shoe is extremely comfortable.  Of course, this is why I enjoy the Altra line in the first place.  The ride is smooth with great responsiveness on the road.

The interesting part of the shoe is the weight.  When upgrading a shoe from an original version, the thought would be that the weight could be dropped, but in the new Torin 1.5 has an extra ounce added.  The shoes weigh 10.5 ounces versus the original Torins at 9.5 ounces.

The flexibility has not changed either.  The Altra Torin or the Torin 1.5 are not the most flexible of shoes, but they do have enough flexibility to give a good lever and lift from the ground.  I am chalking the lack of flexibility to the design of the shoe being for the road and not the trail.  Trail shoes should have a little more flexibility for the technical terrain.

Appearance

I do like the color of these versus the originals.  The blue and orange weren’t bad, but they went a little more conservative with the grey, yellow and black.  This is obviously a personal choice on the runner, but I thought I would put my two sense in.

The cost is a little more expensive at $120 dollars, but the shoes seem to last over 400 miles which most shoes will only last 250 to 300 before losing the cushion and ride comfort.

My Impressions:

Quality – 4/5
Upper-4/5
Outsole – 4/5
Flexibility – 3/5
Comfort – 4/5
Appearance – 4/5
Cost – 3/5

Have you tried the Altra Torin or the Altra Torin 1.5?  Have you run in any of the Altra lines of shoes?  What do you think?  Please let me know in the comments below.

Sarasota Half Marathon – Race Recap

Sarasota Half Marathon – Race Recap

I am a little behind on posts, and now need to add three more due to being sent and then utilizing three new products during the race; the Hoka One One Biondi S2 running shoes, the Jaybird Sport Strap bluetooth headset, and Wrightsock Stride running socks.  I will do my best to get those reviews completed as soon as possible, but for now let me tell you about my experience with the US Road Races Sarasota Half Marathon.

I learned a lesson first thing because I ended up running a tad bit late in the morning. The drive time to Sarasota usually is 45 minutes and I thought I was going to be fine until two miles from the race start.  The traffic came to a dead stop.  I drive a Mini Cooper Clubman, so while maneuverability is not an issue going over things like medians become either not possible, or the consequences may turn out to be expensive.  I was stuck behind a tractor-trailer semi trick with my right lane blocked and a huge median to my left.  No way out.  After a while, of being a little stressed of missing the start, I noticed the median curb height had changed to regular curb height so I took the chance and allowed my little car to climb over it. Luckily I found an alternate route, and parking pretty fast, but a ways from the start, so involuntarily I sprinted a quick warm-up mile prior to the gun.

I could hear the National Anthem being sung as I was running to the start, which told me it was going to be tight making it, and of course there were close to 5000 runners, so I ended up starting in the 13 minute/mile corral.  At first I was a little disappointed, but it gave me a little time to stretch and calm myself down.  I usually start up near the front of the pack, and end up getting passed throughout the race, however this time it was me who was doing the passing.

Miles one and two ran along Tamiami Trail and over a bridge which wasn’t very steep, although it felt long, but it did allow for some recovery on the other side.  Some coaches worry about their runners as they run downhill, but the form I teach really allows the ease of just letting the legs do what they will allowing for a nice recovery. Of course I also coach a way on the uphill that makes the effort feel a lot less as well, but that is for another time.

The 5k split ended up in a circle downtown and according to my split time, it wasn’t bad.  23:24, less than an 8 minute mile for the first three miles, I’ll take that.  Miles four and five were back over the bridge and past the start/finish line.  Unfortunately, my sock started slipping in the circle, so after mile 5 I actually had to stop, and take off my shoes so I could re-position my sock.  I couldn’t believe it.  Because I was product testing my shoes I did not put lock laces on, so I even had to untie and re-tie the laces.  I think it was 3 minutes wasted.  It wasn’t a huge amount of time, but it still irked me.  I will talk more in my review of the socks.

After that it was just a lot of fun.  I caught up with some friends along the way, Holly Tripp, Teresa Gadient, a couple of others and chatted and then continued on my way.  It was a beautiful course that ran inside a nice residential area and then back to the finish.  The view was not anything spectacular, but a decently scenic throughout the course.  The weather held to mid 60’s throughout the morning, which is perfect for me.

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Nick Z, Ben Mena and the Goof

The last couple of miles were back down Tamiami Trail and then turned back into the community center and into the finish shoot.  I picked up the pace on the last couple of miles and actually had enough for a little sprint kick at the end, which I haven’t had in a while.  I wish I could figure out what I did, that made that difference.  It could have been the steel-cut oats I had that morning, or even a new natural supplement I started a month ago, but I definitely had a little more than I thought.  This would have been a nice PR race, but my strategy was negative splits, and very conservative.   Next half I’ll do it.

There is one thing to be said about starting in the back and passing people up versus getting passed.  Positive/Negative reinforcement.  It shouldn’t feel that way, but I believe I also had some energy build from passing everyone except for three whom passed me.  Positive conditioning.  Starting in the front and getting passed no matter what I tell myself, still has a negative effect on my semi-fragile ego.  Do not get me wrong, I know my place.  I have always preached strength before speed.  I have stated over and over again I am not fast…yet, but I am a strong runner and at a comfortable pace I can run forever.  Unfortunately, that pace is pretty slow right now.

sarasota half medal

I met up with Ben Mena, Nick Zivolich and some other athletes and, Beth(B.o.B) joined us a bit later after finishing herself.  I will say the medal is huge and beautiful and athletes running in the other US Road Race Half Marathon series, receive an extra medal with the number of races they ran in the series.  If the athlete competed in 2 of the series they received a 2 inch number 2, for 3 races a 3 inch and so on.  I like the concept and those medals were gorgeous too.  It may be something to ponder trying to complete next  year.

That was the glorious morning of my St. Patrick’s Day.  I cannot think of a better way I would’ve spent it.

How was your St. Patrick’s Day?

Carpe Viam!!