How to Maintain Fitness and Wellness Habits: Tips and Techniques

How to Maintain Fitness and Wellness Habits: Tips and Techniques

Maintaining your fitness and wellness habits can be challenging, especially when life gets
busy. However, developing simple and effective strategies will help you stay on track and
keep your health a priority. This article will provide you with a comprehensive guide to
staying fit and healthy, complete with tips and techniques that you can implement in your
daily routine.

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6 Tips For Quality Run Training

6 Tips For Quality Run Training

Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...

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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.

Ironman Florida – Race Recap

Ironman Florida – Race Recap

For a long time, it has been called the Granddaddy of all endurance events, the Ironman triathlon. A 2.4-mile swim, 112-mile bike and a 26.2-mile run done consecutively in the same day. Of course, nowadays, double, triple, and even deca Ironman distance triathlons are becoming more and more popular, as well as 24, 48 and even 72-hour mud and obstacle run challenges. If you are calling me crazy for doing my second Ironman, I can introduce you to at least a few people who do challenges that make Ironman look like a game of hopscotch. (Yes, Matt “UltraIronBeast” Dolitsky, you are one of those.)

This competition for me was a learning experience in overcoming obstacles, most of them mental. I did not PR, or even come close, but I now understand completely the quote, “The mind will quite 100 times before the body does.”

Pre-Race

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Pete Amedure, Kari Eichen, Kat Ward, Jamie Breibart and myself all decided to drive up Wednesday morning in order to get acclimated to the environment and eliminate and reasons for not being prepared for Saturday’s race.  Pete, Kari and I were in my car and had a great time on the way up.  Of course, there was a stop at the Huddle House in Perry Florida where we ate and laughed to a point where I spaced out and left my phone, and didn’t realize it until we were half-an-hour from Panama City Beach.  It didn’t help that I was in the middle of contracts and had all my recruiters contacting me about interviews and new opportunities.   (I ended up remedying this by sending FedEx to the restaurant and delivering it to our hotel.  In the meantime, Google Voice was a tremendous help.)

We arrived at the Laketown Wharf complex where we stayed in a luxurious three bedroom, three bath condominium, with a beautiful view of the gulf.  I give this hotel/condo complex four stars.  It had everything needed including a nightly water and light show that rivals the Bellagio in Las Vegas.  Well, not really, but it was a fun amenity.  The condos all have a full kitchen, with dishes, glasses, silverware, pots and pans, coffee maker, and a full-size refrigerator.  Everything needed for the athlete, and spectathletes, to remove all those pressures of nutrition, and early morning breakfasts.  The area also has plenty of great restaurants for good eating as well.

Afterward, we walked the quarter mile to athlete check-in to receive our chip, bibs, bags, and swag.  I was a little disappointed in the swag this year.  Last year they gave out beautiful TYR transition backpacks, but this year it was a very inferior white backpack that looks like it will fall apart.  Jamie’s actually did, so they gave her a replacement immediately.  The expo was about twice the size that it was last year, with a host of new vendors.  Verizon was displaying their goods, as they were the tracking sponsor this year, along with Newton, Fit2Run, a local bike shop and a bunch of the regulars.  Refuel was there, talking about Chocolate Milk, so I did create a video with them talking about the benefits of it.  I will share that link on Twitter when I receive it.  It should be good for a couple of laughs.

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After that, we spent the next couple of days, taking in the aura of Ironman, preparing and eating.  Eating was a non-stop event for us.  I knew from experience that immense calories were going to be needed in order to be comfortable on the course, so I encouraged our team to keep eating as I did myself.

_MG_2276Thursday night was the athlete welcome dinner, and I was almost embarrassed.  My recollection of the 2011 athlete dinner was so wonderful, that I really talked it up and encouraged Pete, Jamie, and Kari to come.  Jamie decided not to go, but I was so excited for Pete and Kari to be there I couldn’t contain my emotions.  Unfortunately, I was sort of let down.  It seemed unorganized and hurried.  Yes, my favorite pro-triathlete and world champion Mirinda Carfrae was interviewed on stage, so that was great, but the rest of it was about charities and a couple of athletes overcoming their own obstacles.  There were video presentations about a woman who was competing for her husband who died the year earlier while training, and a quadriplegic who was competing to show the world that anyone could do anything if they just challenged themselves.

1394432_10102251072868771_978366175_nYes, their stories were inspiring but I just felt like it was too much and way too long.  In 2011 the presentations were balanced between the negative and the positive inspiring stories and we even had an athlete briefing by the race director all in the span of 90 minutes.  It held the attention of every athlete to a point where the announcer almost didn’t need the microphone.  This time, a good portion of the athletes conversed right through all the presentations to a point where it was hard to hear the MC with a microphone.  I felt like I let my friend Pete down to a point where I was apologizing so much on the walk back I became annoying.  Sorry, Pete and Kari.

_MG_2265Friday, the anxiety hit like a ton of bricks.  You couldn’t cut the tension in the condo with a Ginsu, serrated edge knife.  We ate breakfast and then headed down to the beach to get in the water with our wetsuits.  The waves sets were barreling to the shore with such force that the red, “no-swimming”, flag was flown, but we knew we needed to at least get in the water for a few minutes just to test out our goggles and our wetsuits.  Surprising enough, even with the force of the waves, I thought I became a little more confident.  I was able to stay on the surface of the water, and I practiced duck diving through the waves instead of trying to swim over them.  I really thought I may have a chance of being faster out of the water than I thought.

Afterward, we talked through our transition plans to double check our gear, 1383330801836checked to make sure our bikes were ready to go and proceeded to transition to check-in everything.  We had decided to try and wait out the rain, but unfortunately, I had a phone interview which had the chance of exceeding beyond the time check-in would close, so we walked down in the rain.  The line was so long, I was going to be cutting it very close, so afterward, I ran back to the hotel.  On the way back, I dropped my phone and cracked the screen.  Yes, I had the phone back in my hands all of two hours and I dropped it.  I have never broken a phone before,  ever,  and here I had two phone interviews and I cracked the screen.  I was lucky enough that the phone still worked with voice recognition and a little effort, so the two interviews scheduled went off without any problems and I confirmed them both for second interviews as well.

That night we had a good dinner at the Wicked Wheel and we were all in bed around 9 pm ready to take on the Ironman.

Race Day

As predicted, the night before was restless but I did end up sleeping a good 4-5 hours before the alarm went off.  As planned we dressed in sweats, grabbed our “Special Needs” bags,  nutrition for the bike, and headed to transition around 4:30 am.  We were body marked, checked our bikes, dropped our bags, and then headed back to try and leisurely eat breakfast, and dress for the race.  Kari cooked eggs and turkey bacon, I cooked oatmeal and we all hung out for a while and tried to prepare ourselves with our loved ones.  It was kind of surreal.  I remembered these moments from the first time I competed in this race, but it still seemed like it was all new again.

We dressed, pulled on our wetsuits halfway, hugged and headed for the start line.  We walked 1393113_10202369776593562_1301605987_nwith Kari, Kim, and Danny down to the start, but athletes had to enter separately than spectators, so when we finally hit the beach we couldn’t find them.  I really wanted to see them all before the start, but I knew I would be ok if I didn’t, but Kari had Pete’s goggles in her bag, so now it became imperative that we find them.  We walked over trying to find them, so when it came to a point where we had no time left, we dropped our stuff and proceeded to button up our wetsuits and prepare to go under the arch.  It was at that moment, our party found us.  Talk about cutting it close.  We hugged, gut our well wishes, wished each other luck and headed into the mass of athletes preparing for the start.

This year was a little different as signs were being held up with expected times for the swim.  It could be compared to pace groups commonly found in road races except instead of going deep from a start line this went wide along the shore with the idea that if the slower swimmers would be the widest from the buoys and would fall in behind the faster ones.   This was thought to bring down the chaos of a mass swim start, but for me, it was worse.   I have been in comparable rough water,  hit, kicked and swam over before and I always kept on swimming no matter what, but this time I was kicked so many times with the last time throwing my goggles from my face.  It took me a few minutes to find them floating away from me, but I was able to put them back without too much trouble.

When I finished my first loop, the clock said 1:11 which was very slow.  I thought I should be able to make up at least three minutes on the second loop, so I shouldn’t be in any danger of not making the 2:20 cutoff.  I found a rhythm and just kept swimming, but I veered to the left of buoys and to keep correcting my course.  When I made the turn for the straightaway to the swim finish,  I glanced at my wrist to check my Garmin to see how much time I had left, and it was gone.  Not only could I not find out what I needed to cross the swim finish, I wasn’t going to know how fast I would bike, or run.  I wouldn’t know when to take my nutrition or even what time it was.

0477_16758Three buoys from the end I ended up with a paddle boarder on the left of me and jet ski on the right.  The paddleboarder kept yelling the time I had left.  “You have 8 minutes. You got this just keep going.”  I have to admit, the idea of a DNF crossed my mind and it did not scare me.  I thought to myself “would it really be the end o the world.”  I would be able to support Pete, Jamie, and Kat and I wouldn’t have to worry about biking 112 miles, chafing, nutrition, none of it.  Of course, I wouldn’t get to cross that finish line and I would feel like a failure and that is what really scared me.  It wasn’t the disappointment of my friends or even my family, it was the disappointment I would have in myself.  That never-ending coulda, woulda, shoulda would really haunt me, so I sped up and went as hard as I could.  The waves after the sandbar helped and even though I got caught up in the rope tied to one of the lifeguard’s flotation device I was able to hit the beach at exactly 2:20 getting me over the timing mat at 2:20:08.

I don’t mind stating that I was exhausted.  I have stated it time and time again, that I am not even a good swimmer, but this really put it in perspective.

I ran into transition and the volunteers stated I had eight minutes to cross the bike mat, so they hurried me into my bib and jersey I was using for the bike, put on my helmet and shoes and rushed me out into transition to grab my bike.  I crossed and headed out on my 112-mile journey.

My lungs were screaming and my stomach was churning, but I just kept going.  I0477_15604 passed the mile 10 marker and about, what I estimate was around the 12-13 mile mark, nausea started.  I pulled over to the side of the road and vomited sea water over the guardrail.  Unfortunately, I have what is called a vasovagal response to vomiting, which basically means I pass out cold.  I woke up, splayed out on the side of the road with the sun shining in my eyes.  It took a while to get my wits and balance in order to get back on my bike.  I continued slowly with the thoughts of turning around and just ending it.  Who would blame me?  I became sick on the bike, no one would care.  With my stomach still churning and my head spinning I decided I would go to the twenty-mile marker and if I didn’t feel better I would turn around.  The earlier thoughts I had of a DNF plagued me again and when I saw the 20-mile sign, I was still feeling sick, but better than I did.  I took in some of the Isagenix mix I had in my bottles and decided to go on to the next marker, but it wasn’t more than a mile later I realized that if I turned around at the 30 mile mark, I would have biked 60 miles by the time I got back to the start.  That’s when I knew I had it in me.  It no longer was about time now it was about finishing.

From that point on the bike ended up being uneventful.  Sure, there were minor challenges.  For instance, the wind picked up quite a bit, and of course, I still had no perception of time, except for when I asked, but I just put my head down and kept going.

Here is a little lesson learned while I was on the bike.  As I mentioned the wind became a challenge during the bike, but I decided to wear an aero helmet and while I was in aero position and looked down, the wind became a little less a factor.  I found myself being able to pick up a higher cadence.  The minute I looked straight I could not only hear the wind, but I felt like someone had hit the breaks on my bike.  Every article and person always said, one way and the cheapest way to become more aero was a helmet.  They were right.

Being the last one out of the water did have one advantage.  I wasn’t going to get passed.  I was doing all the passing, and with each rider I passed, I felt a little bit of mental boost which helped a great deal.  I rolled into transition in a little over 7 hours, which, in my estimation, had me on the side of the road for a little over 30 minutes.  All-in-all it wasn’t actually that bad.

A volunteer grabbed my bike, I snatched my run gear bag and was greeted in the changing room by my friend, and client, Hugo Scavino.  He helped me rid myself of the bib and bike jersey and don my shoes and hat.  After a huge hug, I headed off onto the run course.  I stopped briefly for words of encouragement, hugs and kisses from Kim, Kari, Maria and Anne, and off onto the course I went.  I walked for about a quarter mile before I started running.  I was kind of amazed.  I felt like I was able to transition to my running legs a little easier than the Augusta 70.3 I competed in six weeks earlier.  I hit the first aid station in about 1.5 miles and I was feeling pretty good.  I formulated my plan of running from aid station to aid station and just walking while I was getting water and nutrition.  This worked for the first loop.

0477_16910Pete and Jaime passed me at my mile 3 and their mile 10 and we shook hands and I motivated Pete with warning him I should not be able to catch him.  Of course in the back of my mind, I was questioning if I could somehow make up 7 miles on him.  Dave Nardoski caught up with me on his second loop, so I walked and chatted with him for a few minutes before I picked up the pace again.  At mile 6 I saw Kat looking really strong and I yelled some encouragement to her as I passed.  The halfway point for the first loop is in a park and I was feeling pretty good.  I started doing the math in my head for what it would take to catch up to Pete and Jamie.  The idea of the three of crossing together seemed surreal but possibly realistic.  At mile 10 I saw Jamie and she had picked up the pace from Pete, and she looked really good.  Obviously, the three of us crossing was most likely not going to happen unless I could really pick up some speed and Pete and I could catch her.  A little while later I saw Pete again walking.  We stopped for a minute and he told me that everything hurt.  I gave him some encouragement and we parted.  Just prior to the turnaround I found myself running next to Lew Hollander.  Lew, is an 83-year-old, twenty-time Kona qualifier and finisher.  He is extremely inspiring and is the epitome of the idea that age doesn’t have to be an excuse.  We chatted briefly, he gave me some motivation, I congratulated him, he ran into the finisher chute and I made the turn.  Kim and Danny were on the other side of the turn, so I was able to see them and get some love and hugs from Kim.  She actually ran a little bit with me before I headed off.

I was hurting now.  At mile 14 I slowed to a walk.  My feet were screaming in agony, my hips, quads, hamstrings and IT bands were in a lot of pain and I started getting a twinge in my back.  I didn’t want to walk, but my legs were not letting me run either.  I decided I would walk to the aid station of after mile 15 and continue from there.  It didn’t happen the way I wanted.   I ended up doing a series of run/walk intervals all the way to mile 18 where Pete and I crossed for the last time.  We high-fived each other and continued on.  Not too far ahead I stopped to use a portlet, but when I exited I became turned around and stupidly started running in the wrong direction.  I caught myself about a half mile before I realized what I was doing and quickly did a one-eighty.  I guess I was meant to run even more than a marathon this time.

I did meet Susan, a member of the Sarasota Storm Tri Club, which I have participated in races and training with.  We chatted and played cat and mouse for a while.  Susan had a very steady pace, so I would catch her and then when I would walk she would pass me.  This happened about 3 or 4 times throughout the marathon portion.  After getting completing the out-and-back in the park to head to the finish I started to feel like I just was about done with this whole thing.  I was walking more than running, I was in pain and I was just ready for this experience to end.  When I saw mile 20, I thought I only have a 10k left.  I could do a 10k in my sleep.  I started to pick up the pace just a bit.  I walked through the aid station in between 20 and 21 and started talking to myself.  “C’mon legs.  Just one more training run.  I need ya.  Relax.  Use gravity as momentum.  We can do this.”

Ahead was mile marker 21, and it was then when I decided, there will be no more stops at aid stations, there will be no more walking.  It was time to get this done.  I picked up the pace and never looked back.  I caught up with Susan at mile 22 and I told her to come with me.  This was just a 5k with a one-mile warm-up.  She said something that really motivated me.  “You are really strong, Brad.”  Who was she trying to kid?  It wasn’t 12 hours ago I had thoughts of quitting.  I didn’t quit though and here I was 4 miles from the finish of my second Ironman.  I picked up the pace even more to a point where I was running at a sub 8:30 pace for a bit.  I was in a lot of pain, but it was going to be worse if I stopped.  Every time I passed another athlete or spectator they would say “Good job” and that just fueled me.  A couple of the spectators would yell, “Awesome pace keep it up!”  I ran through the Tri Club village at 25 when someone yelled “Go Goof GO!”, so I even picked up the pace even more.  When I finally reached the chute there were two people running together in front of me and I didn’t know whether to let them go ahead or pass them.  I passed them and sped up even more in order to make sure I was alone at the finish line.

I saw the finish line and didn’t even look at the clock.  After all, I hadn’t known what time it was up to that point, so what did it matter now.  The announcer bellowed, “Brad Minus from Tampa Bay, YOU ARE AN IRONMAN!”  Oh, how sweet that sounded.  Especially after being kicked, and hit in the water, losing my goggles and Garmin, vomiting and blacking out on the side of the road, and running through all that pain.  I finally reached the finish.

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A volunteer escorted me to Yvonne Van Vlerken, the women’s first-place finisher, who placed the medal around my neck.  We congratulated each other and she gave me a hug, and then I continued with my handler to get a shiny warming sheath, and a finish photo before she handed me off to Kim, Maria, Jamie and the Dannys.  I saw Pete sitting down and we just looked at each other with pain on our faces but pride in our eyes.

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The rest of the night consisted of pizza and hard cider and regaling stories of the race.  PB&J had accomplished what we set out to do a year earlier.

578495_10102260791193171_715325386_nJamie was the heroine of the night.  When she decided to run she end up fast enough to finish with a 13:50.  I am still so proud of her.  Pete ended up a little under 15 and I ended up with a 15:09.  I am not happy with it.  It is significantly longer than 2011, but I finished and everything considered, I did have fun.  That is what matters most.

Thank you to all who tracked and reported on Facebook, for all the prayers, thoughts, motivation and kudos, Anne, Kari, Maria, Hugo and all the other voluneteers, Kim for supporting me and especially to Pete, Jamie, & Kat for being my training buddies through this journey.

Carpe Viam!

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Effortless Swimming Goof-Out #1

Effortless Swimming Goof-Out #1

In my post Goof Views and News #1 I again mentioned that swimming is my weakest event in the sport of Triathlon.  I remember completing a bike workout with the A-Train and one of our athletes David Nardoski was complaining of how slow a swimmer he was.  When we compared times, he was still 20% faster than I was or, am.  (Just for your information, David did not one, not two, but FOUR Ironman triathlons last year, plus a couple 70.3s as well.)

I also mentioned that I enlisted the help of Brenton Ford from Effortless Swimming and his Swimprove program.  If you are ready for a laugh here is the video I sent him for analysis.

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Interesting right?  Can you see those ankles?  How the heck am I supposed to move through the water with ankles that barely straighten past 90 degrees?  Unfortunately, the video didn’t exactly have the best angles so Brenton wasn’t able to analyze it, so I am hopefully going to enlist the help of a friend to do some more recording.  More videos are on the way. (Oh goodie, just what you wanted to see.  More horrible swimming.  Right?)

Yesterday, I completed the introductory lesson in the Swimprove Mastering Freestyle Program, which was 2000 meters of drills.  While at first glance the drills seemed rudimentary, even for me, they helped tremendously.

The workout when like this:

  1. WU(Warm-up): 250 any stroke
  2. MS(Main Set): 12×25 Kick on Back
  3. 12×25 Kick on Back with 20 degree rotation
  4. 12×25 Kick on Back with arm straight
  5. 12×25 Kick on Side
  6. 12×25 Kick on Side with arm straight
  7. CD(Cool Down): 250 Free

At first glance it doesn’t look so bad does it?  I didn’t think so either until I dug into it.  It was the amount of kicking.  As proof from the video, I do not have what any swimmer would call a strong kick, so it felt like forever for me to move from one wall to the other, but luckily that wasn’t the point of the drills.  It was to learn balance. and that, ladies and gentlemen, is a lesson I learned.  I finally felt what it was like to be able to have a steady plane toward the surface of the water without a lot of effort.

From the second set on, I put on a pair of Zoomers(short fins) so I could at least get through the workout in time for work, and with each set I felt myself feel the water a little more.  Of course all the “feel” in the world didn’t keep me from zigzagging down the lane, at least while I was on my back, but my whole body was at least on the surface without dragging my legs, which is a huge issue for me.

By the time I turned over and was kicking on my side, and allowed my arm to dip below the surface about thirty degrees, I felt like I was really moving.  I even had an epiphany about breathing because while on my side I was forced to exhale out and almost roll completely over to get a breath.  I even started to relax a bit.  The cool down, while still not effortless, was far more streamlined than when I first entered the water that workout.

I think Brenton might have something with his Swimprove program.

Stay tuned, boys and girls, for more highlights from my journey to a faster more efficient swim.

Gasparilla Distance Classic

Runners – Have a great race weekend!

Carpe Viam!