Tri Tip Tuesday: My MOST Important Running Tip
On Tuesdays and/or Thursdays, I will do my best to give one simple fitness, triathlon or running tip, trick or piece of information that will provide some value to in either helping you to become more efficient, prevent injury, increase performance, have more fun or at the minimum give a review of knowledge that might not have crossed your path in a some time.
I find myself observing other runners while running and sometimes just hanging out here in Tampa. Due to the weather here lending itself to year-round training, I have no shortage of material to choose from.
My #1 Most Important Run Tip
My coaching practice’s number one priority is form, technique and injury prevention, so I routinely use other runners, with my clients to reinforce the form training I have provided. (Sorry, Tampa runners. If you happen to pass by me with a client, most likely you have been observed and surveyed for comparative analysis.)
With all of my observations, the number one issue that I see are runners that sit in the bucket. Of course, the question most people ask is what does sitting in the bucket mean?
Basically, it’s when the glutes(or bum) are not in line with the torso. The body looks like an “L” from the torso to the hamstrings. Natural running which when learned is much easier, more efficient and greatly reduces impact on the joints. The torso hips, glutes and ankles form a straight line.
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The interesting thing is, that running should be instinctual right? Unfortunately, not anymore. Sociological factors have played into our bodies to a point where most Americans, cannot just decide to take up running without going through periods of injury.
For example, sitting at a desk all day will tighten the hip flexors so that it becomes extremely difficult to push the hips under the torso. The same thing is evident for playing video games on the couch for long periods of time.
The figure on the left is actually still a lot better than I have noticed out and about. The torso is still tall and the chest is still has a little bit of lean to it causing forward motion. A lot of runners I notice, sit in the bucket and lean back. What is this doing? Basically, gravity is working against the runner. The objective is forward motion but the glutes and the torso are sitting back, so in essence, the body and gravity are working against itself.
Another perception you will see is the heel strike of the runner. When that heel strikes the ground the impact reverberates all the way from the ankle through the legs, spine, neck shoulders and head. This is where most of the injuries take place.
By simply starting to incorporate, tilting the hips under the torso and leaning from the ankles instead of the waste, the body will start allowing gravity to be used instead of the legs as the sole source of momentum. Suddenly, the feet are striking the ground underneath the center of gravity and only the calf down to the metatarsals absorb the majority of the impact from the ground.
I continue to instill in my clients, running is powered by the core, not the legs. Use gravity as momentum and allow the legs to just go for the ride. To remain consistent, the core must be strengthened and hip flexors stretched to keep the glutes from returning to the bucket.
There are many techniques to help modify the behavior to allow for an efficient, safe and effective change of form. All it takes it the will to want to change and get better and you will.
The #1 tip – get out of the bucket.
Are you running in the bucket?
Did this information shed some light on any area of your running that might be in need of improvement?
Carpe Vitam!
(Seize Life!)
Goof Review: Altra Torin 2
I have been a fan of the Altra line for a little while now, so I was so honored to be given a chance to review the brand new Altra Torin 2. I reviewed the 1.5 version when it first arrived, and it became my shoe of choice for long runs.
What I love about the Torin 2
Zero Drop
One of Altra’s significant differences in the complete line of shoes is their zero heel drop and since my coaching methodology includes an emphasis on our body’s natural movement while running this is obviously one of my favorites. (I have included a explanation of what “Zero Drop” means in my previous Altra Torin 1.5 review.)
Wide Toe Box
The other difference between Altra and their competition is the wide toe box, or as Altra calls it, a “FootShape” toe box. The ability to splay the toes plays a significant role in injury prevention and the strength of the feet. This allows the runners body to support itself, rather tan relying on a shoe for support.
Upper
The upper has been improved in the 2.0. The Torin 1.5 was made with a thick upper which added unnecessary weight and reduced flexibility of the shoe. The 2.0 has been upgraded with a much thinner mesh material that breathes better and allows for more flexibility.
Outsole
Here is where some of my favorite changes were made. First, they moved from the heavier EVA to their lighter proprietary “A-bound” material that for me seems to add a little more spring to the ride of the shoe. When my foot strikes the ground the material seems to not only protect from the natural impact, but reacts driving me forward.
The weight in the previous show was 10.1 ounces which was up from the original Torin which was 9.5 ounces. The Torin 2 comes in at 9.1 ounces which is one of the lightest in this category, if not the very lightest.
Midsole
Altra added what they call Innerflex which are groves in the outsole and midsole that bend with your foot allowing substantially more flexibility than the previous models. This too me was the single most important change they made. The Torin has always classified as their High Cushioned shoe which most companies have traded flexibility for cushion. Altra has found a way to give runners the flexibility I love with the cushioning I want and without giving up any of proprioception.
The have now included a Foot Pod technology which maps the bones of the foot with the Innerflex so the shoes flexes where the runner needs it to, allowing a near customized fit.
Removed
Altra went ahead and removed the toe guard and heel rudder as well. In my opinion this not only allowed them to shed some weight, but also added to flexibility and comfort. In a road shoe I never really thought either added any value. These two advantages are best left for trail specific designs.
What I don’t like about the Torin 2
Obviously, not much.
The new Abound foam tends to soak in water and sweat which makes the shoe feel a little heavier during training and racing. Even with the mesh material the shoe does not seem to drain well. I would love to see a version of this shoe with drain holes, but of course that is the triathlete in me talking.
After about forty miles the new Abound material started to squeak while just walking ,and only in my left shoe This does not seem to happen when I run in them, but it is a little noisy when walking through the store. I think it may be just a problem with this pair, but nonetheless it is something I dislike. However, it did not change the performance of the shoe.
The price of $125 is a little high in my opinion. A better price point would be the $100 – $110, but of course that is very minor for shoe of this quality.
Let’s see how the Torin 2 ranked on my scale:
Quality – 4/5
Upper – 4/5
Outsole – 4/5
Flexibility – 5/5
Comfort – 5/5
Appearance – 4/5
Overall – 4/5
The Altra Torin 2 is available in men’s whole and half sizes 7-12.5, whole sizes 13-15 and in three color patterns. It is available in women’s whole and half sizes 5-10.5, whole sizes 11-12 and in three separate color patterns.
Have you ever ran in a pair of Altra Torins (any version)? How did you like them?
Please feel free to comment on your feedback.
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?
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.
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.
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.
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.
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.
Altra Torin Original
Altra Torin 1,5
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.
Tribute Thursday – Matt “IronBeast” Dolitsky
There are a number of you that call me “crazy” for continuing to do Ironman Triathlons and keeping the training schedule I do during the season. At least it is the inspiring kind of “crazy” right? I enjoy training and obtaining results as a part of it, not to mention just maintaining my fitness level. There is one person out there that I call “crazy” in the inspiring kind of way. He puts all of my 100 mile bike rides, two-a-day workouts and mega brick training workouts to shame. He makes me look like a couch potato and he is more inspiring and motivating that any person I know. Let me introduce a guy who continues to motivate, inspire and just plain amazes me; Matthew “IronBeast” Dolitsky.
Imagine if you will, a 9 mile obstacle course, that includes swimming in cold water, then a rope climb over a wall to exit the lake. Imagine again doing this is in 30-40 degree temperatures. Of course that is only one obstacle there are 29 others as well. Now imagine doing that course as many times in 24 hours as possible. Does that sound crazy to you? This is “The World’s Toughest Mudder“(WTM), and Matt will be competing in that this coming weekend. What makes it even more amazing, is that he is competing in it for the second time!
Matt claims he is average, and when I was talking to him about doing this blog he said, and I quote, “I’m just an average dude too just an above average pain tolerance and insane determination!” All I can say is “Yeah, right!”
What does it take to compete in adventure obstacle challenges like this? Let me give you an example. I caught Matt training one day on Swann Drive flipping a huge tire for a mile. Does that sound crazy? How about a 75 mile bike ride on a mountain bike that didn’t start until 10pm? How about a 3 mile swim around Harbor Island here in Tampa? Matt incorporates these workouts as training on a regular basis and I think these are his easy workouts. During the Gasparilla Half Marathon I did, pass Matt, but there was a huge difference. I wasn’t carrying a tire on my half marathon, but Matt was.
Matt also inspires others constantly, and to a point where he is bringing a few people to the World’s Toughest Mudder with him.
Matt and I met at Fit2Run while I was coaching there. We were on a run together and I helped him (I think) relax a little on his run. This was at the very beginning of his journey into ultra obstacle racing. From there he was like a rocket ship. Last year, I received a message from him on FaceBook asking me if there was an Ironman he could get into. I laughed a little and told him after WTM and the Spartan Death Race, Ironman wouldn’t even challenge him, but I told him about Louisville. He set his sites on it and wouldn’t you know it, he completed it as expected. Needless to say Matt inspires me and a bunch of others every day.
Enough of my soap box about Matt. Let’s let him talk for a bit.
Name: Matthew Dolitsky
Age / Sign: 43 Years old, Gemini
Location: Tampa, FL
Place growing up: Long Island, NY
High School: Half Hollow Hills HS West
High School sports: Lacrosse & Hockey
College: University of South Florida
Location: Tampa, FL
Place growing up: Long Island, NY
High School: Half Hollow Hills HS West
High School sports: Lacrosse & Hockey
College: University of South Florida
Other Sports: Adventure Obstacle Racing, Triathlon
List your favorite races:
List your favorite races:
Ironman Louisville
Spartan Ultra Beast Marathon
World’s Toughest Mudder
Death Race
I refer to you as not just a beast but an UltraIronBeast, because of the challenges you compete in. What made you start doing these Ultra-Mud-Obstacle challenges? I stumbled upon my first obstacle race about 2 years ago. It was a basic 3 mile mud race but after finishing the race, I felt invigorated with a sense of accomplishment. Shortly thereafter, I “Finished” Tough Mudder and my passion for obstacle races and extreme challenges was born.
Now that you have competed in both mega Obstacles Races like the World’s Toughest Mudder and Ironman, how do you compare the two?
Comparing World’s Toughest Mudder or even the Death Race to IRONMAN is very difficult. The bottom line with any of the three is that simply making the commitment to get to the start line is scary enough and takes great fortitude! Once you make it to the start line, reality sets in and you now have to endure everything thrown at you or face a DNF. A 140.6 mile IRONMAN triathlon is never comfortable but there is comfort in knowing exactly what you are getting into. It’s a 2.4 mile swim, 112 mile bike, and 26.2 mile run. Barring variations in terrain and weather conditions, it’s pretty straight forward. Long and hard but straight forward. World’s Toughest Mudder and the Death Race are totally different beasts. They do not tell you what you will be doing PERIOD! Sure, you have an idea from previous races and intelligence gathering but you better get yourself comfortable with being uncomfortable really quickly and embrace every miserable moment of it. World’s Toughest Mudder in New Jersey is 24-26 hours of running a Tough Mudder course on steroids braving miserable cold temperatures while running in layers of neoprene. The Death Race was 70 hours of hiking gnarly terrain in the mountains of Pittsfield, Vermont while building stone stair cases up the mountain, doing countless burpees, chopping wood, endless manual labor, running, carrying 50+ lb. packs of supplies, etc. while not sleeping for 3 days! With all that being said, the one thing that all three races require is mental grit because everyone of them will expose your weaknesses and tell you to quit at some point. If you have the mental element coupled with proper training, your body will do whatever the mind tells it to do!
If you could give me one adjective to describe the feeling you get when you are working what would it be?
get when you are working what would it be? One word to describe how I feel when working out or training is HAPPY. Training makes me feel healthy and alive and that equals HAPPINESS. I love being outdoors. When I’m outdoors training, I’m in my element and the result is overall HAPPINESS. It makes any negative thought that creeps into my mind disappear.
What is going through you mind while you are competing during a course like the Spartan Death Race or WTM?
While I’m competing in races like World’s Toughest Mudder and the Death Race, I focus on micro movements while thinking of the race as a whole. If I take my mind off my next foothold or hand placement, I could get hurt. I must be focused on every series of movements the entire way through! I have to become like a machine and keep performing consistently, safely, efficiently, and patiently. I repeat this for the duration of the race until I am finished!
You have children that I know you love and adore. For all of the parents out there, how do you balance the amount of training you do with work and family?
Balancing kids, work, and training can be challenging. Essentially, I 
balance my training around work and kids. Sometimes I’m up early in the morning to train and other times I’m up late at night training. It’s not uncommon for me to finish training at 2am. It’s about committing to my goals! Reaching goals and finishing races happens long before race day. It’s about putting in the hard work and hours of training. My races are unorthodox and so is my training. I always try to train in conditions worse than I’ll experience on race day. This way, conditions for me will always seem ideal! I often take advantage of blocks of time I have available to train. I’m very spontaneous and flexible.
balance my training around work and kids. Sometimes I’m up early in the morning to train and other times I’m up late at night training. It’s not uncommon for me to finish training at 2am. It’s about committing to my goals! Reaching goals and finishing races happens long before race day. It’s about putting in the hard work and hours of training. My races are unorthodox and so is my training. I always try to train in conditions worse than I’ll experience on race day. This way, conditions for me will always seem ideal! I often take advantage of blocks of time I have available to train. I’m very spontaneous and flexible.What would you say is your greatest personal obstacle you ever overcame?
Everyday, I overcoming the greatest obstacle there is. Life. I’m trying to keep life as simple as I can make it. Living each day as it comes. Trying to be happy, make a positive impact, motivate and inspire others, and be a loving father to my two boys. I’m surrounding myself with positive people in the racing community, gaining some awesome sponsorships, and accomplishing things I never thought possible. I’m also learning from some mistakes along the way.
What is your greatest victory? While crossing the finish line at IRONMAN Louisville was pretty amazing, living a life of happiness will be my biggest victory. Something I’m trying to achieve everyday.
What are your future goal races?
Double Anvil IRONMAN, Fuego y Agua Survival Run in Nicaragua, Bill Floyds 8 mile swim from Clearwater to Tampa
What are you favorite quotes?
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, Dream, Discover.” -Mark Twain
Shout outs from Matt “UltraIronBeast” Dolitstky : His sponsors VPX Team Xtreme OCR, Reload Fitness, Mud and Adventure, and AL1VE Magnetics.
Matt is pretty inspiring right? Check him out on FaceBook at Facebook.com/matthew.dolitsky
Carpe Viam!
Better late than never – Ironman Augusta 70.3 Recap
Obviously, Ironman Augusta 70.3 is one of my favorite races, since this is the third year in a row I competed in it. Why?
- The 1.2 mile swim heads downstream giving those of us that are not great swimmers a little push.
- There are two main sporting events in Augusta. The little golf tournament called “The Masters”, and the Ironman, so the whole city seems to show up to support it. The Ironman doesn’t have near the amount athletes or the out-of-town spectators, but it doesn’t seem like that when you are competing.
- The 56 mile bike course is beautifully scenic with rolling hills which makes it somewhat challenging and a lot of fun.
- The run course is two-loops around the center of town which is loaded with spectators that are cheering and holding signs with sayings like “If Triathlon was easy they would call it football.” It gives the competitors continuous motivation through a the 13.1 mile completion to the challenge which depending on the temperature could be grueling.
- The volunteers, all three years I have competed, have always been amazing. There are aid stations every 10 miles on the bike and every mile on the run, so there are a huge amount of volunteers that are there for a very long time.
- The expo and check-in have always been run very professionally and smooth. It is probably one of the best run expos I have took part in.
The weekend started off with a caravan of amazing people up to Augusta 
including my buddy Pete, Kari, Jaime, Kat, Chris, Kate, Matt, Jeff & Miranda. All of them great people and athletes.
The ride up was uneventful with one stop at Cracker Barrel to fuel up and a couple of minute stops for gas and essentials. We went right to check-in and surprise, surprise, the Marriott opened their new convention center so there was so much more space for check-in and the expo than last year. In the past everything was in a series of rooms, now it was in one great big room that allowed for more vendors and more space to move around. There had to be at least 50% more vendors than last year. It was amazing. Of course my favorite part, as always, is the atmosphere. Super charged with excitement and enthusiasm.
After getting settled in are hotels, Chris, Jaime, Kat and I had dinner at this little restaurant of an old hotel called the Partridge Inn. The meal was incredible, and for the first time I got to try Shrimp & Grits, which of course Jaime was astounded I had never tried. It was really amazing. Paleo? Not in the least, but it was delicious. We ended up splitting our dinners, of which mine was a 16oz prime rib that was cooked to perfection. It was an amazing choice, indeed. (Patrons of the hotel had much less to say of the hotel though.)
The next day consisted of quick workouts, bike check-in, race prep and another awesome dinner at Charlie-O’s Steak House. We had a much larger crowd for dinner which not only included the caravan gang, but some members of Tri-Psych as well. It was the perfect crowd to spend the evening before the race. Everybody was calm, cool and collected on the outside, but some pre-race anxiety seemed to be looming over all of us.
I was surprised at how well I slept that night. I usually never sleep the night before a race. Of course I still didn’t get eight hours, but the 6 I did was a very hard sleep. I woke up even more refreshed than I thought. I had the opportunity to dress, eat and be ready with time to chill out and motivate myself.
The transition area was crowding fast as usual, and since last year I had a very early start, this year I ended up more in the middle waves, so there was plenty of time, to relax and get my bike and gear ready, without feeling rushed. As always there were plenty of people who caught up with me either from, home, past races, social media, or my blog. It was awesome. Race morning has to be one of my favorite times of the race, just because of the excitement and the convening with friends and acquaintances. Those of you podium placers probably are in your own little world at this point, and it makes sense, but to a lot
of us just trying to beat our past times and finish comfortably, this is a great time of the morning.
The shuttle took us to the host hotel, and as it was in the lower 50s at the time, we decided to grab some coffee and hangout in the lobby. Finally, it was time to head over to the start, drop my “morning clothes” bag in the truck and enter my corral for the start. I found Jaime, which calmed my nerves a bit. He races with Team RWB of whom I am honored to call myself a part of as well, but he is much faster than I. Usually about 20-30 minutes faster. He is an amazing athlete, motivator and all-around person. We only catch each other at races, but he always is able to motivate just that little bit extra.
The time came and they moved us to the dock, the
gun went off and we jumped in and started swimming. I have been working on my swimming so I adopted my rhythm as soon as possible, and found myself right with the majority of the pack the first 800m but then I fell short. They swam past and I ended up, as usual, in the back. Around the 1200m mark the pack behind me caught me and by time I finished, the fast women, two waves behind me, caught me. I still ended up beating my swim time from the year before by a minute, but it was still slow.
I ran up the ramp to transition and without any incidents I grabbed my bike and headed out and just as I was about to leave transition, mother nature called and I made a quick decision to use the portlets. I still ended up with a four-minute transition, but I was a little disappointed. Around the three-mile mark I started to feel something new; quad burn. I was astounded I was feeling this so soon. Usually, it took 40 to 50 miles of hills before I felt it this bad. I must have over-used them in the swim. After another fifteen minutes I took a Honey Stinger Gel prematurely and the burn subsided meaning that I must have depleted my glycogen levels just enough to feel it. My cadence kicked up and I started passing people, and while I was still getting passed by the elite cyclists in the waves behind me, I was doing more passing than getting passed. The hills were as I remembered and I didn’t have any issues with them until mother nature threw me a curve ball. She added the wind. I was thinking the whole time, I just wanted to average 20mph. That would get me into T2 under 3 hours. I did make it to T2 with that goal, but I fell short of my 20mph average at 19.44 mph.
Unfortunately, because I wanted that 20 mph so bad and I had not accounted for the wind, I spent a little more energy than I wanted and I felt in on the run. At first I felt a little tight, but I was used to that. In my training it took till mile three to get my legs back, so I pushed through and bided my time until then, but at mile three, the tightness didn’t go away. As a matter of fact, the tightness never went away. I ended up doing a run/walk of 1 mile on and sixty seconds off. It worked but I faltered on even doing as well as I did the year before. I was under two hours in 2012, but this year I ended up 2:05 which is the exact amount I was off my over-all time: 5:42 off from 5:36. I cared for a while, but I assessed what I learned and what I needed to take away in order to be successful at Ironman Florida which is the ultimate goal for the year.
I caught up with Pete around mile 11 and we ran into the finish chute together. Of course we were passed by Master’s champion runner, Jeff Lessie who was doing the bike and run as part of a relay. What made it really embarrassing, was that Jeff started an hour behind us and he still caught us. He is an amazing athlete, and when he ran passed us we thought for sure he was just on his first loop, but when we saw him in the finish area, both of us looked at each other and then down at the ground. After a couple of nanoseconds we lifted our heads, found him and gave him a hearty congrats. We both still did pretty well and we knew it.
On to the next challenge, for me, the Chicago Marathon, and for both of of us Ironman Florida, Panama City Beach.
Carpe Viam!!