Being immersed in the fitness industry provides me with a ton of different opportunities to experience different techniques, methodologies, and products. I recently had the privilege of a...
Yamuna Body Rolling – Better than Foam Rolling?
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Goof Review: The 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.)
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 
to 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.)
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.
My 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.
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!)
The Goof at the Races
There is a few races that I have neglected to report on. I decided that being most of them were smaller and very…well…uneventful, I thought I would just give the highlights.
Escape from Ft DeSoto Sprint Triathlon
Taking part in brick workouts at the North Beach at Ft DeSoto allows for familiarity of the surroundings, so when competing in a race in the same location, it is like having home field advantage, unless the course goes off the path.
The swim was 800 meters which for me is usually pretty slow, but the current was decent and I was able to stick next
to the bouys so I felt like I improved on the swim, but it still wasn’t fast enough. I was able to sprint out of the water and head to transition with energy to spare.
The bike was one simple loop around Ft. DeSoto with a familiar headwind on the way out and a tail wind on the way back. I averaged over 21 mph, so I felt pretty good, but I overdid it just slightly because I felt it on the run. The run was slightly longer than a typical sprint and the second half was on the beach, so I really felt it on my legs. I still had enough to sprint into the finish line, but it was a lesson learned that even on a ten-mile bike leg, I still need to take it easy at the start and ride negative splits in the second half.
Afterward the finish line was filled with excitement sharing stories of the race with friends and watching a few of them at the award ceremony on the podium. It was a fun race and while I am not huge fan of Sprint Triathlons, I will definitely be taking part in this one again.
Tampa Corporate 5k
This race was put on by my friends Ben Mena and Beth Shaw (MenaShaw Races). It was incredibly well-organized with numerous tents for vendors and a line of food trucks preparing everything from smoothies to homemade doughnuts. Of course a beer truck was strategically placed near the finish line to provide access to exhausted runners looking to replenish their carbohydrates.
It always amazes me when Ben and Beth pull these races off. I know it was basically the two of them doing all the organizing, fundraising and negotiating with vendors and sponsors, so when I walked up to the site and saw an enormous amount of people and activity, I was overwhelmed with pride and honor just to know these two personally.
I was on Nick’s team, No Limit Marketing, so he gave me my shirt and we took a couple of photos and lined up for the race. I really wanted to just take it easy during this race, but the energy got the better of me. The course was interesting, as it led out of downtown, then off the beaten path where the terrain changed to broken pavement and then a turnaround back to the start. I was on track for a PR, but the course turned out to be 3.4 instead of 3.1 due to a last-minute logistical changed ordered by the city. Interesting enough, I only know this due to a conversation with Ben after the event was cleaned up. There was no mention of it during the event which is a credit to my friends, because it was seamless and no one really cared, because everyone was having a great time.
Our team actually came in 4th but just a couple of minutes. St. Anthony’s Triathlon was going on that weekend, so Nick decided to just coast through it, which was smart, but he kicked himself later because if he would have actually ran it we would have placed. We still had a great time.
St. Anthony’s Olympic Triathlon
It was a crazy day for St Anthony’s this year. The expo was as expected with numerous vendors all giving free swag, free trials, and providing goods for the race and future races. They all kept the excitement of the race consistent. I could not keep my heart rate down during the expo. After a quick bike, run and swim I walked over to check-in and a
press conference was taking place. On the panel were a number of champion triathletes and NFL superstar. Hines Ward, former NFL player for the Pittsburgh Steelers, was on the panel due to his upcoming entry into the 2013 World Championship Ironman Triathlon in Kona, October 12th. He has never competed in triathlon before so on his road to the Ironman he is competing in the different distances and St. Anthony’s was to be his first Olympic Distance Triathlon. My favorite triathlete, Mirinda Carefrae was sitting right next to him, because they are both sponsored by Chocolate Milk. That was a huge treat for me, especially since I was able to talk to her and I got a hug from her afterward. (Awww.shucks) She was on her way to a meeting, so unfortunately I didn’t get a picture, but maybe she will recognize me at a later date and at that time I will get a pic. But I digress.
The next day the expected wave of anxiety especially since the water looked a little choppy and being my confidence in the water is a little shaky, I was even more anxious. I guess my feelings were correct because after the pros started Phil LeHaye, the race director, came over the loudspeaker and stated the course would be shortened for safety sake. I really thought that I would be happy due to my limited swimming confidence, but I was amazed at how disappointed I was. To me it was no longer an Olympic Triathlon. I ended up doing this exact same course two years prior when they moved the swim but I was even worse at that point.
Truth be told that was the most unusual part of the race. I completed the swim without any real issues, the bike was uneventful with an average of 20.8 mph and I even was able to complete the 10k run with only one hitch; my bladder told me after mile 4 that I needed to empty it. I told it that we only had two more miles, but I had already held it for a while and it just wasn’t going to allow me to keep going for another two miles without relieving it. I ended up using a port-o-potty on the route which took even longer because I was wearing a one-piece tri suit that Zoot had sent me with their new technology. I usually am not a fan of one-piece tri-suits but this one even though it was black, was cool and comfortable.
I finished in 2:43 which was 37 minutes better than two years prior with the same distance. If it wasn’t for the stop it might have been up to 7-8 minutes faster. Either way I was happy with my performance and I felt really strong crossing the line.
Police Appreciation Run
My friend Rich texted me a few days before this 10k race. I had no intention of running it, but
I had not had the opportunity to hang out with Rich for a while and I wanted to catch up with him. Of course Rich is really fast genetically, so even with all the training I had been doing I still couldn’t catch him, but I enjoyed the race.
This is a Chris Lauber directed race, whom I just have the utmost respect for, not to mention the race was dedicated
to the current and fallen Policemen and women in the area. Great cause, and a great race, even with the 10k going off course for a bit. We didn’t know this until we returned to the finish line, but Chris was lucky because even thought we drifted, it was still exactly 6.2 miles, start to finish. There were plenty of vendors afterward, with food and recovery fluids. I highly recommend it to anyone.
Miles for Moffitt
I believe I have stated this in other posts, but to make money to live I contract myself out as an IT Program/Project Manager for large firms. What exactly do I do? Well, companies hire me to manage projects that usually have over million dollar budgets, like re-designing an online banking site for a well-known financial company, or the development of a government website with over 50,000 pages and applications. I identify the scope of the project, procure the resources both human and material, set the schedule, manage the budget, mitigate the risks, serve as a liaison between the business executives, IT department, internal and external vendors and worker bees, and manage the tasks in order to complete the project.
My latest contract is with Gerdau Steel and they are a major sponsor for Miles for Moffitt, which is a very popular event in the Tampa Bay Area. Gerdau was nice enough to allow me to run the 5 mile race for them. They have basically three races the 5 miler, the 5k and the 1 mile run/walk. The 5 miler and the 5k can be run either timed or untimed. This was a well-organized event with a relatively flat course on the campus of the University of South Florida. Surprisingly enough there was a couple of hills, but nothing that felt terrible. I saw a few of my clients while out there and hung out with Rich again. I averaged 7:30 miles as I did the week before during the Police Appreciation 10k, so I was content with my performance.
After the races concluded, and the thank yous are stated, they have a parade for the cancer survivors that ran the race. It was a really awesome site to see all of these people who were diagnosed with cancer now running in a race. it was inspiring and motivating to know they came back from as close to hell as one can get, and stronger than before.
The Dunedin Sprint Triathlon
I have completed this race for a couple of years now, and since my first triathlon is no longer around, the Morton Plant Mease Triathlon, I decided to make this one my annual “remember how it all started” race.
This race is held on Honeymoon Island which is a great beach with usual minimal issues, but this year we were told that the bottom was a little rocky and we should bring water shoes. I decided to wear my Vibram 5-fingers because they do not hold a lot of water and I thought they would be easy to get out of.
The swim was pretty much a water run due to the shallowness of the water. I usually incorporate some water running during my swim sessions so I know the resistance that water can put on your legs, so I dolphin dived/swam most of the way. I was going to be using my legs enough during the bike and the run, I didn’t need to be wearing them down, prior. I came out of the water in the faster 10% of the wave, but was slowed down by two things. The first being getting out of my shoes. While there was no water giving me issues, the shoes had constricted around my foot so I had to fight to get them off, and then exiting transition had a very narrow trail, so there was a line of us only able to shuffle to the start mat. Other than that the race went great I finished in 1:05 which was another PR for me by a couple of minutes.
And that brings us up to date on race reports. My next race is the NYC Triathlon which is an Olympic distance triathlon in the heart of New York City July 14th. I am really looking forward to this race due to the course being around my favorite city.
Carpe Viam!
Goof Review – Jaybird Sportsband Bluetooth Headset
When I am not running in a group, or during a race when I know the course is not the most scenic, I do enjoy running with my iPod. There is something pretty cool about zoning out and just letting the beat take over my feet.
The problem I face, is comfort in headphones. I have tried just about every headphone out there and my personal preference is not ear buds that are placed inside he canal. I keep going back to the earphones I received with my iPod, that just fit above the lobe where the speaker sits on the concha and faces the canal. Of course, they do not last, and the sound quality has a little to be desired. Not to mention, the inconvenience of those wires.
Enter Jaybird with their Sportsband Bluetooth Headset. Jaybird was nice enough to send me this model, which looks like the older headphones that fit over the head instead of around the back of the neck or just sitting in the ear. They are extremely light, which does not cause any neck pain or strain and due to the fact they are Bluetooth they are wireless. I ran the entire Sarasota Half Marathon without them sliding off my ears, or hear any hesitation or disconnect from my iPod.
The controls are located on the right ear and have nice size buttons that are easy to access and allow you to skip forward or back, pause and control the volume.
The sound quality is probably the best I have heard in a Bluetooth headset. The sound is rich, clear and responds well to the sound controls on my iPod. Needless to say I really enjoyed wearing this headset during the race. 
As, I was looking at the pics…well…the profile is pretty low, but they do look kinda goofy if your looking for them. It figures, look who is wearing them.
I did test them with two different phones as well. The Droid Razor Maxx and the Samsung Galaxy Note II and they responded quick and as expected to Pandora, Spotify, the built-in music apps and the phone.
A friend of mine, that didn’t know she was a part of this review, stated she thought I was using my handset. Most of the time she could tell, when I had a headset on, because the sound quality was usually pretty poor, but with the Jaybird Sportsband this was not the case at all. The sound was clear without static or hesitation.
The Jaybird Sportsband comes in two models, the original the S2 which includes the uSport universal Bluetooth adapter. Both models are compatible with any A2DP Bluetooth device to include iPhone, iPad, iPod(7th Gen), Android, windows devices, PC and Mac. Options include the iSport and universal Bluetooth adapters on the original and S2 models.
The company just so happened to send me apple red, but there are also a wide range of colors available.
I really enjoy running with this headset. It fits over my ear and not inside, which is more comfortable for and it still allows me to hear ambient noise around me which makes my music motivating not distracting.
I give this device 5 out of 5 Goofs.
Carpe Viam!!
Goof Views and News #1
Hey there boys and girls, guys and gals. It’s the Goof comin’ at ya from Tampa, Florida to give you the first episode of what I hope to be one of many.
The Goof Views and News.
These will be personal perceptions made during specific times or events that may resonate some of you and news of events that have happened or will happen in the future. For instance, as I have posted on FB and Twitter, I have registered for the Chicago Marathon as I did in 2011 prior to the Florida Ironman. Ta da! The first news of the post.
The Views (Seeing through the eyes of the Goof)
I was at Disney World this weekend enjoying some rest and relaxation and I wouldn’t say it was an epiphany, but it was a clarification of sorts. I just happened to be in line at Buzz Lightyear in Tomorrow
Land when I saw a couple coming toward me. He was a larger man riding in one of those motorized carts, and she was walking beside him. She wasn’t a small person either. They obviously were not concerned about their conversation being overheard and I heard him swear at her for some reason. She yelled back at him, “Well if you would do something about it, you wouldn’t have to ride around in that thing.” He snapped back with, “You think it is that easy, well you try it.” She ended up retorting with, “I am! You <insert explicative here>! You don’t see me needing a <insert another explicative> wheelchair. Do Ya?” The large man pushed what I assumed to be the accelerator and moved ahead of her.
This is what I recall, it may not have been their exact words, but it did make me look around a bit more during my weekend visit. Without being completely rude I started focussing on the more obese adults and I noticed something. Ninety-five percent of the adults that were obese looked miserable. I am not including people that just had a few extra pounds on them, I am talking about adults that were obviously fat.
There was not one of them that looked like they were having any fun. Here we are in the happiest place on earth, with perfect weather, scents of food, and sweetness in the air, upbeat music, not a noticeable speck of negative energy in the place and these people are miserable. Why would anyone want to do that to themselves? Don’t get me wrong, I have never been that big. I have been fat where I needed to take some pounds off, but never obese, so I can only imagine how hard it is, but to willingly stay in misery, just sounds exhausting to me.
Later, I sought out children that were, let’s just say, were in need of some more activity, which took all of thirty seconds. While there were some that were running around, in my estimate, seventy to eighty percent of them were whining for somewhere to sit down. Sit? When there are rides, and new things to touch, smell and see? Of course, most of them had parents that were in the same condition. Go figure.
There are articles on articles explaining the epidemic we have in this country of obesity, but they are words on a page and maybe a picture. I was able to watch this before my very eyes and they burned with disgust, pity, and sadness. The next morning, I got up and ran six miles to clear the images from my head and come up with some kind of dream resolution. The next time you are at an event or a place where there are families and a lot of people become aware of this. (Athletes: the Gasparilla Distance Weekend coming up, would not be a good place for this kind of perception.)
After mulling this around for the last few days, my desire to help has increased. I know there are an abundance of people with this same desire and some of them more so if they have been able to overcome this obstacle for themselves, but I really want to help and the kids even more so. We need to bring this epidemic more into the open and encourage people to move around and do something for a minimum of 20 minutes a day.
On to the News
I have entered into a partnership with Brenton Ford from Effortless Swimming. He has a new program called Swimprove where a swimmer can log into a website and access an abundance of material to help them swim faster and more efficiently As I have stated in numerous posts before, I really need help on my swimming.
I will be accessing his website and will be following his advice to the letter and bringing you my results, epiphany’s and observations. This program of Brenton’s is not just for beginning swimmers, but for triathletes, open water swimmers and masters swimmers that would like to improve and become faster. Included is not freestyle but the butterfly, backstroke, and breaststroke as well. I am really excited to get started and document what I have learned.
Gasparilla is this weekend and I am taking on the Beck’s Lite Challenge, so I will be running the 15k and 5k on Saturday and the half marathon on Sunday.
Which races are you running?
I am currently coaching at FitNiche on Tuesday’s with a new program called the Technical Tune-up. I 
have a number of runners just looking to have a structured workout that includes warm-ups, and cooldowns and gives them access to a coach running with them paying close attention to their form in order to create more efficiency and keep them injury free. Most of my runners are return clients, but I do have some new clients that have joined the flock. I am really excited to be coaching again. The program goes for 8 weeks and then renews. I still have some slots available, so if you feel like you are getting injured a lot or just not making any progress, or just want a structured workout, come on out. Tuesday Nights starting at 6:30 pm at FitNiche in Hyde Park Village.
The owner and I are working on the marketing for a new course as well, but I will announce that later when the details are flushed out.
That is it for this episode of the Goof Views and News. Have an amazing week and train hard athletes, but also train smart.
Carpe Viam!!