Ironman Augusta 70.3 2016 Race Recap

Ironman Augusta 70.3 2016 Race Recap

September 25 was going to be my day.  The Ironman  Augusta 70.3 triathlon was finally here.  The race I had been training so hard for on one of my favorite courses.  It was four-and-a-half months...

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Letter to the Triathlon Coach

Letter to the Triathlon Coach

I have been an endurance coach for some time now.  Once in a while, I receive an email from a client which chokes me up with pride.  Today, I received one of those letters, so instead of sharing it...

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FD3 Triathlon: Goof Recap

FD3 Triathlon: Goof Recap

The previous post was a review of the FD3 Triathlon Series as if it was a product.  Below you will find a more detailed account of my personal experiences during the race.  Let me know in the...

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NYC Marathon 2015: The Why

NYC Marathon 2015: The Why

My Why – PKD

The human brain is an advanced computer that controls many different systems.  The body is like a room full of servers each independently managing a different system with one major system, the brain, as the master controller for all of them.

When the master controller has a difficult task to undergo, the systems will cluster together in order to complete the task as efficiently as possible.  If one of the systems begin to fail, it doesn’t mean the task will not be accomplished it just means another system will take over the lack of work.  The work may not be handled as efficiently, but nonetheless, it will be completed.

Only when the master controller issues a command to stop will the other systems desist what they are programmed to do.  The question would be “Why did the Master Controller issue the command?”

This long analogy comes right down to a quote I use all the time.  Internally, and with my client athletes.  “The mind will quit 100 times before the body does.”  Every excuse will come to mind while an athlete may be suffering, but it is the reason “why” they are challenging themselves that will override the mind’s command to stop.

My 15th Marathon was the 2015 New York City Marathon, and my “Why” was tested.

In 2014, at the completion of the New York City Marathon, I said to myself, “Self, I am really happy I did it.  It was a tough race, in tough conditions (sub-40 degree temperature with 33 mph winds), but we did it.  It may not have been the time we wanted, but scratch the largest marathon in the world off the list.  I will probably not do this one again.”

My reasoning was the logistics of the race.

First, it is located in New York City.  That just says a lot of $$$ is going to be spent.

2) Getting around the big apple in a timely manner is difficult for someone not living there.

3) I have a lot of friends that live in the city and I want to see them, which means, more travel, meals and more $$$ spent.

4) The race doesn’t start until 9:50 which at 4 hours means 1:50 which is after the usual 12 pm checkout time.  Again, more $$$.

5) In order to pack the corrals with 50,000 runners, it is required to be in the runner villages close to 3 hours early, and in sub-40 degree weather for someone from Florida is somewhat uncomfortable.

6) After leaving the finish line when the legs are burning and everything is getting stiff, it is another mile to get to checked bags and then another half mile to get out of the park where there are no cabs.  Then another 5 block walk to the subway.

Other than that the race is amazing.

This year, the reasons above meant nothing to me, because I ran this race not for me, but as a member of Team Tampa PKD for Erika Bragan, Jennifer Thomas and all of the other people affected by Polycystic Kidney Disease (PKD).

Team Tampa PKD Scott with PKD Patient Erika

Scott & Erika Bragan

In 2009, Scott offered me a chance to run the Chicago Marathon for the Polycystic Kidney Disease.  At the time we were both in a boot camp class at a Lifestyle Family Fitness.  He mentioned it to a few others as well, so I brought up the idea of a team concept, where we could organize events to raise awareness and funds for PKD and then split up the money so everyone could reach their goal.  it actually worked for the 10 of us that competed that year, as we raised around $26,000 for the PKD Foundation.

Team Tampa PKD 2009

Team Tampa PKD – Chicago Marathon 2009

In 2011, we resurrected the team and signed on twenty-two members and raised over $56,000 for the foundation. Again in 2013 we had just Five members and raised over 25,000 that year as well.

Team Tampa PKD 2011

Team Tampa PKD – Chicago Marathon 2011

Team Tampa PKD 2013

Team Tampa PKD – Chicago Marathon 2013
(-1 not pictured)

This year, we again signed five members.  Scott, Rich, Myself, Kevin, and Karen.  we raised over $25,000 again, but this year we also accomplished something else.  Over the last few years, Erika’s kidney functions were reduced to less than 5% apiece.  A normal human being can survive on 5% of one, but with PKD it is inevitable that the kidneys will fail.

Team Tampa PKD NYC 2015

Team Tampa PKD – NYC Marathon 2015
(-1 not pictured)

Erika had already been put on the donor list for over a year, but it had yet to pan out, so we added not only raising as much financial assistance for the foundation but finding a donor for Erika as well.

For over a year, Erika has been in pain, not sleeping and basically been in a state of misery.  Scott has recounted this for me numerous times, so when he said that it was time to start thinking about a transplant, I immediately asked him for the details to get tested.  I wanted to help any way I could and if it meant giving up a kidney so be it.

The Bragan’s waited to see if being on the donor list would pan out, but as Erika’s kidney functions continued to deteriorate, family and friends stepped up to be tested as donors.

I was tested as a kidney donor, with the preliminary tests proving positive, meaning I was a match.

However, the secondary tests diagnosed protein in my urine which is common in endurance athletes.  Unfortunately, for the medical staff, it is a risk for kidney stones which have a small probability to clog my ureter and if that was the case now, I would have another kidney to fall back on.  If I donated one, it could be fatal.

I was heartbroken when I found out, but I understood the reasons.

On July 10, my friend and Team Tampa PKD teammate, Rich O’Dea was on a blind date at the Imagine Dragons concert.  While getting to know each other Rich made mention of Team Tampa PKD, the marathon and Erika.  At first, it seemed a nonchalant question when she asked how to get tested, so Rich took as her just being nice, but even after she ended up returning to a long relationship, she still communicated with Rich she wanted to get tested.

Team Tampa PKD, Rich with Jennifer Thomas, PKD Donor

Rich O’Dea & Jen Thomas

Her preliminary tests proved she was a match, and the secondary tests proved she was healthy enough to donate, so on Friday, Oct 23, the Tampa General Hospital Transplant committee approved the living donor kidney transplant from Jennifer Thomas to Erika Bragan, and scheduled the surgery for the 18th of November.

When I found out that Jennifer passed the second round of testing, I was absolutely ecstatic that she would be able to do what I and three other people could not.  I am still absolutely overjoyed that Erika will lead a longer more normal life and Scott, Madison and Spencer will continue to have their wonderful wife and mother.

While in an interview with ABC, Jennifer was asked why should give up her kidney for a total stranger.  Without skipping a beat, or even taking a breath she said, “Why wouldn’t I? The more important question should be, why is it so shocking that I would.”

I happened to be in the room when she was getting interviewed and I just about fell over.  Without trying to sound conceded, or take away any thunder from her, but I felt like Jennifer was someone who actually thought just like me.

Jennifer’s medical bills will be taken care of 100% by the Bragan’s insurance, but the recovery time may cause a little bit of financial hardship.

Of course, Team Tampa PKD is stepping up and hosting an event called Tailgate for a Transplant prior to the Tampa Bay Buccaneers vs New York Giants NFL Football game on November 8th at 1 pm.  (If you would like to help, but cannot make it to the tailgate please click here)

This is my “Why”.

What is your ‘why’?

Carpe Vitam!

Tri Tip Tuesday: My MOST Important Running Tip

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: The Altra Impulse

Goof Review: The Altra Impulse

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.)

FootShaped™ Design

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 Altra Impulseto 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.)Altra Impulse

 

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.

Altra ImpulseMy 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.

Altra Impulse

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!)

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.

Goof Review – Newton Energy & BOCO Running Shoes

Goof Review – Newton Energy & BOCO Running Shoes

Here it is again, a long time since my last post.  Life happens and when it does, watch out.  It can really mess up the things you want to do versus the things you must do.  I am learning to prioritize what is absolutely important to me versus what is important to everyone else.  I hope to soon have that under control, but I digress.

Newton was nice enough to send me both a pair of the Newton Energy and the BOCO.  I am reviewing them together since I have found they are the same shoe with the only difference being the BOCO has a tread that is made for the trails and the Energy is made for the road.

To be transparent and honest, I am a certified Newton Coach, so I am a little biased towards Newton.  However, I rarely train in Newtons, as running is very personal I have my favorite running shoes to train in.

I do however, love the methodology behind them.  For those that do not know, Newton running shoes have 5 lugs in the front of the shoe directly under the ball of the foot.  The lugs have a higher or lower profile depending on the shoe.

The lugs serve as a reminder for running form by automatically driving the foot to land on the fore or mid foot, reducing the impact dramatically.

When paired with Newton Natural Run training, the shoe will decrease the effort level of transitioning to a mid or forefoot runner.

In my experience, after the runner has developed the habit, they no longer need to be running in Newtons, but most do not only due to muscle memory, but they also last about 4 times longer than other running shoes.

Prior to the release of the Energy, the core products Newton produced were the Motion, the Isaac, the Gravity and the Distance.  These models needed a transition period for the runner to get used to the way the lugs lifted the heel causing some calf soreness.

The Energy now has a lower profile of lug, and a transition plate which actually allows the athlete very tiny transition period, if any, before the comfort of the shoe settles in.

The EVA foam that makes up the sole of the shoe is extremely comfortable and highly accommodating to the road.

The only conflicts I have heard is the heel cup is a little shallow for some, causing some slippage during long runs.

Since one of the core beliefs of natural runners is that shoes should be tied just tight enough to secure the heel, this could be a problem.  I have always taught, the athlete needs nothing to support but themselves.

In other words, if the shoe is tied too tight, the shoe ends up supporting the runner.  By tying the shoes very light and only tight enough to secure the heel, the feet, the calves, the ankles are strengthened with every activity.

I personally have not found an issue with the heel cup even without the help of a runner’s lace, but I have heard of the issues.

I did get an eleven-mile run on the trails with the Newton BOCO and was I surprised at how well the tread grabbed the terrain.  

The trails I was running were meant for Mountain Bikes and that meant steep climbs and steep downhills and there was not a moment I did not feel secure.ZOE_0005.jpg

For new runners or for athletes transitioning to more efficient technique, I believe the Energy is the perfect shoe.  They are the perfect shoe to transition with before trying one of the core Newton models.

The BOCO is a great trail shoe for anyone wishing to start or continuing a journey into trail running.  They are comfortable, supportive and made me feel completely secure on the trails.

That’s my opinion and I am sticking with it.  Happy Running!

 

Carpe Viam!