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...
6 Tips For Quality Run Training
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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.
The Goof’s Guide to Common Injuries and Prevention
I believe I have started to write this post on injuries, a number of times, trying to be as clear as possible without seeming conceited or that the information I am giving is absolute. That being said I am giving this disclaimer:
The information in this post comes from experience, my personal research and conversations with Physical Therapists, Bio-mechanical experts, Orthopedists and other athletes. I am not a physician or medical expert, so please take this information as opinion based on cognitive research. Also, there is an exception to every rule and another explanation. I do welcome comments that give constructive criticism, but I make mention to this disclaimer first.
What causes injuries?
You might be surprised to hear that there are only two reasons runners (and other athletes) get injured; accidents and imbalance. Accidents are obvious right? For example; rolling the 
ankle stepping off a curb, falling, being hit by a bicycle, etc.
Imbalance will cover the why’s of the rest of the injuries. The human body is designed for every system to work in synergy, therefore when one piece of the puzzle is not operating a full capacity or efficiently, the other systems have to do more work. This is when the imbalance occurs.
When talking with Physical Therapists and Bio-mechanical experts I was shocked at some of the stories I heard. One story I heard was of a football player who was training, running 100s up and down the field carrying a ball. He had extended his shoulder just barely beyond its usual range of motion, and he ended up with severe pain in his opposite quadricep. “What?!!!!” was my initial reaction, however, I was then educated on the connective tissue (ligaments, tendons etc) which can be traced from the very top of our skull, down through our torso and into the extremities. Everything is connected.
Common Injuries
As another example, one of the most popular injuries for newer runners are the dreaded shin splints or medial tibial stress syndrome (MTSS).
Scientifically it is caused tiny micro tears of the fibers connecting the medial soleus fascia through the periosteum of the tibia where it inserts into the bone. Due to the soleus becoming so week that the constriction starts to bow the tibia. In more layman’s terms, the calf becomes so tight due to weakness and inflexibility, that the connective tissue pulls on the bone. (There is some physiological proof and complaints that more runners are getting shin splints and other injuries due to training in calf sleeves and other compression gear, but I will address this in another post.)
This same weakness, fatigue in the calf muscle can also cause another popular injury. Plantar Faciitis. In this case, instead of the connective tissue weakening through to the soleus is pulls on the plantar fascia causing inflammation which can be debilitating.
An injury can be traced either by the athlete themselves or by a professional to a point of imbalance. Most likely somewhere within the full spectrum of the athletes, body, behavior and, do I dear say it, attitude.
How can injuries be prevented?
As a coach and trainer, my first rule, and one that I increasingly live by, is “Do no harm.” Therefore, I am always asking questions starting at a high level and continuing to get more specific. (The examples below are catered more toward running, but can be used in any sport.)
Planning
- Is the effort balanced through each week? (So, no high intensity days back to back)
- Is the volume balanced? (No consecutive high mileage days)
- Is the duration balancing?
- Is there enough recovery?
- Does the periodization allow for peaking at race time, but still allow for enough rest prior to the race?
Strength Training
- At what time in the plan does strength training make sense?
- This can be critical. If the strength routines are not designed to not only strengthen the muscles used for the sport, but strengthen them for the way they will be utilized, it can be detrimental. For example: Heavy squats for a runner. What is targeted? The glutes, and hamstrings. How are they being utilized in a downward and upward motion causing the hamstrings and glutes to gain size in that direction. How do we run? In a forward motion right? Well if there is more pull on the glutes in the sitting position gravity will work to pull backwards. That is working against what we want. It would be better to do air squats or light dumbbell squats where the motion is more forward which would be utilizing the muscle the right way.
- Are the exercises within the workouts specifically designed to strengthen a muscle, or group of muscles, in the same way they are utilized within the sport?
- Are the intensities, duration, reps and sets balanceing within the weeks of that period in the plan?
- At what time in the plan does strength training make sense?
Form and Technique
- Does the plan take into account work on form and technique either as a full workout or within workouts?
- Is it enough? Or Is it too much? (This is obviously specific to the athlete)
- When looking at the athlete do they look symmetrical? Are there any imbalances to the eye? (over-pronator, supinator, flares,)
- Is the athlete in the right shoes and equipment?
Nutrition
- Is the nutrition in strategic balance, fueling the muscles properly for the sport?
- Is there enough calories? Are there too many calories? Are the calories nutritional dense?
Mindset
- Is this the right time in the athletes life for this race?
- Do they have a support system?
- is the plan fitting in the athletes life with minimal impact, or is there planning for the impacts ahead of time?
- What kind of attitude does the athlete have towards training and does the plan fit that attitude? Or should there be an adjusting of attitude?
There are definitely more questions I ask, however, I think these examples give a good idea of why balance is so important.
The term “overuse” is being used quite a bit, but what is it? It’s an imbalance of planning or lacking thereof. Tracing Injuries is completed from the highest level which would be the training plan, all the way down to the balance of strength and flexibility within the connective tissue of the body. Personally, I think it is amazing that on one hand our bodies can endure a lot, but if we don’t notice those little weaknesses, it will create an imbalance that could cause and injury that may or may not keep us from doing what we love most.
Balanced Plan -> Period -> Weeks -> Workouts -> Balanced Form -> Body -> Mind
Carpe Viam!
2 races in one day? – Continued
Previously I mentioned all that was; the Top Gun Triathlon for me. Today I give you the run-down of my experience with the Twilight Triathlon I competed in that same evening. Are you ready? Are you in suspense? If you said “yes” then I know you just are humoring me, but I’ll ramble on for a bit anyway.
After a little breakfast I went home and hoped to catch a nap but had no such luck. I did chill out for a while and watched some of the Olympics, but before I knew it I had to head on over to Outspokin to pick up a ride to the tri. I headed out with Nicky Z, both of us continually wondering what the heck we were doing. I wasn’t really sore or anything, but I was a little exhausted. After what seemed like forever, an hour, we showed up to what looked like a cluster fuss. Cars lined up, making ‘U’ turns to find parking, a sheriff’s deputy telling drivers where to go and vendors still putting tents up less than hour before what was supposed to the start of the race. We ended up really lucky and did find a parking space pretty close to transition.
Walking up to transition the announcer’s voice was hailing over the loud speaker something I never heard at a race before. “Don’t buy anything from the food truck. He has been trying to keep this triathlon from taking place!” Excuse me what? Really? A guy in a food truck doesn’t want an extra night of better than average income? Seriously? That ended the negativity and the following were the instructions for packet pick up, body marking, and warnings about lights on our bikes. After picking up my packet and t-shirts, one for this race and one for the Sunrise/Sunset challenge. Nick and I looked at each other a little surprised they were both cotton, but we were given the explanation that DRC Sports, the sponsors for the Twilight Tri, bought both shirts since Top Gun really didn’t need the extra advertising. Oh well, no biggie.
After finishing up my setup in transition I went out to the beach to warm-up a bit and then I headed out to the water. All I can say about that water was….YUCK! It was very shallow, 86 degrees, murky brown and the gulf floor was mushy and full of oysters. I was actually wishing I was back at Ft. Desoto. Of course, I didn’t spend much time out there not that I had a lot of time anyway, since I was heat number 2. The pre-race meeting gave us our instructions, there was a very nice rendition of the national anthem, we took a quick photo of all the athletes that had completed the Top Gun Tri and we were finally ready to race.
Nick’s wave went out first with mine three minutes behind. It was completely psychological, but the buoys sure looked a lot farther than this morning, and they felt that way too. I did not feel nearly as good as I did that morning which was obvious as I was three minutes slower. I did end up making part of it up in T1 due to transition being staged much closer than Top Gun. I was quickly back on my bike and headed out on the road.
My goal was the same stay above 20 mph and keep a cadence of 90-95. Heading away from transition to the turnaround point there was a decent tail wind which helped me keep my speed up. Unfortunately, a tail wind on the way out means…yep…a head wind on the way back. I tucked in and kept my cadence up the best I could, but I found myself falling at times to 18-19 mph which was disconcerting. I did catch a couple of miles over 22 on the way back but it still kept my average to 19.8 mph which was ugly compared to my mornings ride. I could make excuses as it was the wind, or the fact I had to slow down almost to a stop at the turnaround or even the fact I ran over a squirrel. (I hear you…WHAT?) Yeah, a squirrel darts across the street and literally runs right in front of me to where I had no other option that to run over it. Luckily, I looked behind me and it got right up and ran just as fast to the nearest tree and climbed right up looking none the worse for wear. Still it was no excuse, I just didn’t get the job done.
With a mile-and-a-half to go I saw the leader making the turn to the finish of the run. All I thought was what a loser I was. The guy only had a a minimal 3 minute head start on me and I wasn’t even finished with the bike and here he was on his way back to the finish line. What a beast that Zach guy is. Anyway, I sped into transition changed my shoes and headed out.
It was the complete mirror image of my run earlier that day except in slow motion. I felt like I had nothing in my legs until the turnaround and then they finally stretched out and I was able to pick up my cadence on the way back in. I will say the sunset on the way back the finish was gorgeous as was the good amount of extra protein I ingested on the way back due to the overwhelming amount of mosquitoes. No wonder I wasn’t that hungry after the race. Anyway, I ended up averaging around an 8:30 which was a little over a minute slower than earlier. Oh well, in all fairness it was my second race of the day and even though I was planning on bringing my effort level down, my ego got a hold of me and that just didn’t happen. I said it before and I will say it again…more bricks, more bricks, more bricks.
It was pretty uneventful after that. Nick got a massage from these two women and finally understood why Scott Bragan and I have been singing Lisa Jamison’s (http://www.liftperformanceenhancement.com) praises for over a year. in my opinion, massage should be a part of anyone’s training plan that trains hard more than 3 days a week. We packed up, grabbed some food, Gatorade and took the long ride home.
Overall; I don’t think I would’ve wanted to spend the day any differently. Great workouts, good friends and the feeling of accomplishment. What could possibly be better?