(Edited by Brad Minus) The Decision My 3 years of running experience started with multiple injuries including a couple of ankle fractures. However, I still managed to complete a marathon, a 50K and...
Goof Review: Hoka Biondi S2 Running Shoes
Hoka One One Biondi S2
Have you ever even heard of these shoes before? I didn’t before I met Chet “The Jet” whom was a double Ironman athlete I hosted in my home a few weeks ago. Chet is from Hawaii and he nonchalantly mentioned these shoes as he was telling the tale of his son whom was running across the country. He was even went on to mention that he sent a pair to a point in Alabama where he knew he son could pick them up, and the response, nothing but sure gratitude for the gift. That was the point I had to give them a try.
Hoka One One is not well known here on the east coast, but in the community of ultra runners they have been known since their inception in 2010. Obviously this is a relatively young company which falls under the Deckers Outdoor Corporation umbrella whom also houses brands like UGG, and Teva. With the increased popularity of Ultra and Marathon running, I believe these will take off to even higher levels in the very near future. Why? Well let me tell you.
When I looked at these shoes for the first time, I reacted negatively. The huge sole, was a problem for me, due to my belief in a more of a minimal running form, but I for the readers and for my clients I wanted to give them a try, especially after the rave reviews from Chet and his son. I decided to take them out first for a three-mile run, and then give them a full test drive at the Sarasota Half-Marathon this past Sunday. I was completely overwhelmed at how comfortable and responsive these shoes are. At first glance they look really heavy don’t they? They weigh in at slightly under 10 ounces(9.8), which is the exact weight of my Brooks Pure Flow 2s that I love so much. My Brooks Pure Cadence 2s, I was just sent are actually almost 0.4 ounces heavier. (Just a disclaimer, I weighed these myself, I did not take these stats from the website.)
What also surprised me was the structure looks like a normal running shoe, like any Asics Nimbus, or Brooks Ghost which has a 12mm heel drop. They say looks can be deceiving, and with these shoes they are. They also have the same heel drop as the Brooks Pure Project line as well. The flexibility in the forefoot is probably the only disadvantage of this shoe versus my own running shoes and even that is minimal, and I believe probably after running in them for a little longer even that would become pliable enough to create more flexion.
The sole not only provides superior cushioning upon impact, it also is slightly wider which increased the stability as well. It seriously was like running on a cloud. I always preach good running form, and if you have naturally good form, impact is not usually an issue due to a proper lean, raised knee, and high cadence. I found myself not having to think about my posture and position, because the rocker-ed sole of the shoe did not inhibit, but encouraged a good strike and lean. Just for the fact a few of my clients are still trying to get into the habit of good form, I decided to jump rope, and do some box jumps in order simulate the impact. I barely felt anything, and I had full control of my feet. i really thought I would end up kicking the rope especially doing double-unders, but I had complete control and I barely felt the impact doing the box jumps. I could totally understand why these shoes are so popular with the marathoners and ultra-runners on the other coast. The more people start wearing them here, I believe they will gain popularity pretty quickly.
The retail price of the Hoka One One Biondi S2s are $170.00 which seems even high for a running shoe, but like the Newtons, they have a much higher mileage output. In my research I have found these shoes have been averaging over 700 miles without any degradation of the sole or cushioning. An ultra runner friend of mine said he had 3 pair of these he was switching out, and his current count is at 3048 miles and he has no intention of getting new ones yet. Most running shoes will get up to 350 miles, and my favorite Pure Project line rates there own shoes at 250 miles and cost around $100 retail.
They do take some getting used to. They do feel bigger, but not heavier. I do like that I was 5’11’ with them on, instead of 5’8″ and change. Personally, I do not think I would use them for a half marathon or below. I like the feel of the road a little too much, but you better believe I will be running the Chicago Marathon in them.
I give the Hoka One One Biondi Speed 2s, 4 out 5 Goofs.
Hoka One One has several other versions of shoes, for different fits, and surfaces. More information can be found on their web site.
The 1st week: Are my goals realistic?
I have come to the realization that even I, as the epitome of the positive mental attitude, still hear those negative voices in my head. For all the conversations I have with clients, friends and other athletes about going out and just having fun, I still have grand notions of finishing races with a PR(personal record) and while working out this week those goals seem daunting.
I had three Lactic Threshold tests I had to complete this week; one each for swimming, biking and running. While just doing these tests I felt like I was really out of shape, and truth be told, I did take an off season for the last couple of months, at least by triathlete standards. I did complete at least 5 hour long workouts a week with a half-marathon and a 10k thrown in there, and, oh yeah Ragnar, but I wasn’t in “training” mode per say. This week I started back “in training” and my goals seem so far off and this is only my third day.
Monday, I completed my Bike and Run LT tests which consisted both of a 10 minute warm up, followed by 40 minutes of the event at a pace that burned my legs and put me into a feeling of oxygen deprivation but not so much that I couldn’t complete the full 40 minute main set which was then followed by a 10 minute cool down. My running LT is 173 and my biking LT is 165. I looked into my future workouts they are noted with requirements that include the LT. For instance: Bike 12×1 minute climbs at LT+10, meaning I should be climbing and my heart rate should be 175. Sounds like fun doesn’t it? I know my body will acclimate, hopefully I won’t make a mess before it does.
Tuesday, I completed my first bike workout and strength workout. The bike was 8-12×1 minute climbs in the saddle at a RPM of 50-60. Now my normal riding RPM is 85-95, so you can imagine the resistance that had to be on the bike. I ended up doing it on the spin bikes at LA Fitness, because, well, there are no hills in my general vicinity which is Tampa, Florida. Nothing but flatland here. I have to travel 45 miles north to San Antonio to get any resemblance of some hills, and during the week, that just is not happening. Why? I have a responsibility to this activity called “work”. I wish I could sit here, blog and comment all day, but unfortunately I cannot. I blog in between meetings, lunch and then edit when I can. This workout while being fun, was what I would call, THE QUAD KILLER. It was brutal.
Unfortunately, I was late getting to the gym so I was not able to get my strength workout in, so I showered, drove to work and then returned that evening. Luckily, I always have an extra set of workout clothes in the car. (I think I got that from Ben Mena. He is notorious for spontaneously telling his girlfriend to just drop him off 10-15 miles from home and after changing into a spare set of shorts and shoes he runs home.)
I haven’t worked out with weights in a while, and I know from my studies of the anatomical makeup of muscles and the neurological systems of the body that there is a “breaking in” period no matter how much experience you have lifting. In order to activate the pleasure center of my brain instead of the pain center, I had to drop the weight down and do the exercises concentrating on good form. It was a circuit of 5 supersets and it was not easy, no sir, not easy at all. Deadlifts, pull-ups, squat to overhead thrusts, medicine ball wood choppers, side planks, cable twists and more. I felt beat to death afterwards. Of course, I understand my body enough that I had to stretch very well afterwards or my back would be yelling at me later.
I also learned why I really enjoy working out in the morning. It was extremely busy at the new South Tampa LAF last night. I barely got a parking space, and I ended up having to do most of the movements in a tiny little space, while other members were just waiting to pounce. It was at that point I read myself the riot act and vowed that no matter how much I had to do during the week, I would just wake up early to finish all of my workouts in the mornings.
That vow started this morning as I was up at 4:30 and ready to leave at 5 even though my first workout was track at UT which didn’t start until 6. That workout was brutal as well; 800-400×3-1mile-400×3, at least this week I didn’t falter until the last 400 and only by a couple of seconds. As soon as I finished and cooled down I headed to LAF to do my swim T-test. Basically this is 1000 meters swam as if I was in a race and then the average time of a 100 meters is considered my T-Pace for workouts. Future workouts for example included “4×100 at T-pace – 10 seconds”. I have been working really hard on my body position in the water, but I am still really slow. (Notice I am not mentioning what my T-Pace actually is.) With a pull buoy or fins, I can go forever at 1:50 min per 100m, but without I am…well…a little slower.
After going through all of this, I guess I feel like I should. There is a long journey ahead. I might as well enjoy it.
So it starts – Ironman Season Training Day #1
|PB&J before our ride this weekend|
Have you ever heard that saying “Today is first day of the rest of your life”? Today started my Ironman Journey #2 and I was excited last night to get started. No more excuses, no more waiting, today was the day the plan actually started. Of course I was so excited that I couldn’t sleep last night, but I got up anyway and got on my trainer for an hour of high intensity cycling in order to document my Lactate Threshold Heart Rate and Power Zone.
Today, I had to take two Lactate Threshold tests. The LT test determines at what heart rate and power wattage that you blood delivers oxygen to your muscles most efficiently. The scientific definition is the maximum steady state effort that can be maintained without lactate continually increasing. Lactate builds up not allowing oxygen to be utilized. Stay within the LT and the body will be able to keep working efficiently which turns into long amounts of time at that heart rate.
The greatest thing about knowing your Lactate Threshold is that you can train to make it even more efficient. A higher threshold means the body can keep going at higher intensity which turns into speed in the case of triathlon. The caveat is that in order to increase the LT, it has to be done slowly. More workouts above the LT will increase it, but the more the body and muscles are working above it, the shorter the duration until the muscles learn to work with less oxygen making them work a lot more efficiently. This is why the trends have been hit the gym hard, and the endurance will come.
I have a buddy Blayne, whom decided to make the move to CrossFit which is the epitome of high intensity training. I have done a couple of these workouts in the off-season and the actual work in class may only be 20 minutes, but the participants are wrecked afterwards. Let me get back to Blayne. He started taking part in CrossFit religiously, and trained very little for the Rev3 70.3 and completed it with no problem and did really well. The story doesn’t stop there. He entered a 50 mile road race a few weeks later without running more than 9 miles and he completed it and I saw him two days later as he was entering the coffee shop from another CrossFit class and he looked fine. (Maybe I should put the disclaimer that says “results not typical”?) Did I mention the guy is in his 40s?
More and more I have read about triathletes either taking up CrossFit, High Intensity Training(HIT), or supplementing their training with either. It makes sense. A couple of times a week, a short circuit sets of heavy weight(with good form) and the body works higher than it’s LT training the muscles to work with less oxygen. If the body continues to train this way, it makes sense the muscles adapt to utilizing a lower amount of oxygen. When the intensity is lowered, the heart rate reduces allowing more oxygenated blood to the muscles which actually increases the aerobic capacity or VO2. Increased VO2 allows the body to work harder at a longer rate.
Whew! Enough science. My first week looks like this: