Week ending 9/23/2012

87km in distance, 10:08 in time, 9,731ft in gain, in 8 runs. Overall one of my best weeks of training in 2012, with the highlight being 14K at faster than goal MP (4:18km, goal of 4:23 pace).

Hopefully I can get in around 10 MP runs before the Macau Marathon. Two done thus far this cycle: one 3 by 5km at GMP (actually did 6.2 for last k), and this 14k one. Trying to get more comfortable there.

Meanwhile, trying to get used to elevation for Lantau 2 Peaks. however, if it's still as hot on race day as it was this week, I'll make an adjustment from treating it as a "B" race to simply doing it very easy to finish.

Week of 9/10/-9/16/2012

Overall, 66KM in 7 workouts. 7:17 in time and 6,560 ft. in elevation. This was a "down" week since there was no longer run.

Hope to get up towards the 85K/9-10hour/8,-10,000ft range this week! Rest day today though.

Review of Altra Instincts

Now that I've logged about 60 miles in my Altra Instincts, I think it's about time that I can offer a review.  There are better technical reviews out there on the web (ie...see Runblogger's review for example), so I'll limit this review to two main aspects: 1) why I bought the shoe, and 2) did it live up to my expectations for that purpose.

Like many, I've been interested in minimalism for some time, but especially after hearing about the barefoot movement, and the hype surrounding Born to Run. Thus, over the past few years, I've been trying to become more and more minimalist, and do so in a way that is sustainable and realistic -- in other words, not just switching all of a sudden to Vibrams and running 20 miles on pavement.  Meanwhile, I had heard about Altra via Run Run Live and Geeks in Running Shoes, and I was very interested in giving them a try.

Currently, in my shoe rotation, I have the Kinvara 3, Altra Lone Peak, Montrail Rogue Racer and Rogue Fly, Altra Instinct, and Mizuno Wave Universe 4.  I can hear what you're saying..."that's a ton of shoes! Why so many?" Well, A) I like running shoes, and each has a different purpose, and B) Hong Kong is so humid that sometimes it may take 2-3 days for a shoe to be dry enough to run in again!

Well, here's how I use each: Kinvaras are for my daily running and some speed work. Lone Peaks are for trail running, especially on dry days. Montrails are for either trail or road, but I mainly use them now for either wet trails or if my calves need some rest. Mizuno Wave Universe are used for races, speed work, and treadmill running.

That brings me to the main reason for getting the Instincts. On most week days I run commute to work, going 10-15K via the Hong Kong Olympic Trail from Mui Wo to Tung Chong. This scenic route goes through sub-tropical areas, through old villages, up and around a mini-mountain range on Lantau Isalnd , and then back down towards the coast. In practical terms, this means that two sections of semi-flat running are separated by  a section in which 600ft are gained and descended in the course of about two miles...all on concrete!

For me, this means having decent cushioning on the steep descents going down concrete is a must.  In other words, for my daily running I wanted a minimalist or zero drop shoe that had good cushioning, that would be comfortable, but would also be fairly lightweight.

I very happy to say that the Altra Instincts are just about the perfect shoe for my run commute requirements, and I would go so far as to say that they're just about the ideal shoe for people who are looking for an everyday minimalist or zero drop trainer. As others have mentioned, the wide toe box and foot-shaped design makes for a very comfortable fit.  I've even done some tempos in them, and while they feel slightly heavy for faster running, they certainly do ok.

Perhaps my biggest surprise is that, compared to running in zero drop shoes with no cushioning or racing flats, say, the Merrell Train Glove or Mizuno Wave Universe (both of which are good shoes for specific purposes), there's probably less overall strain on the calves and Achilles that one feels when running in the Instincts, perhaps due to the fact that it has a smoother , more cushioned ride. On a practical level, this means that, assuming you have built up to it, you can run in them several times per week, or even use them as the "go to" shoe in your rotation, rather than just a form or strengthening tool.

Going forward, I'd hope that the Altra folks could decrease the weight a bit, and also add a bit more grip/traction underfoot. Otherwise, I wouldn't suggest dramatically altering an already great shoe.

So, I hope this review helps. I'd be happy to hear others' views, or discuss any questions related to Altra Instincts or the zero drop phenomenon!

Week of 8/27 to 9/02/2012

75K, 8:08 in time, five workouts, and 6,448 ft in elevation. Four quality sessions, including a tempo (20 min @ 4:11K/6:45mile pace), a trip up to Sunset Peak and down to Tung Chong, a disappointing 5K race, and a 30 run around Chi Ma Wan.

In short, a terrible race, but overall, not a bad week of base training, including elevation.

Week of 8/20/2012-8/26/2012

A total of 8 workouts (five running), 9:19 of activity. 60K running, with 4,900ft in elevation.

Overall, a very solid week: with a good speed session (5 by 800m at 3:47k pace, plus 400m, 400m, 200m at same pace), and a near PR on Sunset (via contour trail), with splits of 13:30 to Nam Shan, 1:09:20 to Sunset, 1:25 to Pak Au Gou; 2:15 to Nam Shan; and back in 2:23:56.

http://connect.garmin.com/activity/214942029

Going forward,  I hope to consistently log elevation, and bring it up to 10,000/week range. Also, I hope I can break PR of 1:05 to Sunset, and ultimately break an hour.

Altra Instinct 1.5

I saw this video of the Altra Instinct 1.5 today. The shoes look awesome! I have the Instinct (ie, 1.0, I suppose) and have done 3-4 runs in them. It's basically exactly what I was looking for: a comfortable "zero drop" shoe with decent cushioning, which is needed to handle the route I run commute to work on (ie...gains and losses of 700ft in about 3miles on a hard concrete path, with some flat sections before and after the hills).

Any one else an Altra fan (assuming anyone is reading this blog)?

Sorting through an injury

Perhaps in my attempt to boost mileage and do speedwork/tempos at the same time, I came down with a knee injury and a foot injury last week that I self-diagnosed as "Seseamoids" (definition of that below, from Running Times). Anyway, knock on wood, all seems ok now.

"Two small bones under the ball (head) of the first metatarsal are known as the sesamoids. These bones are in the flexor tendon to the big toe and act as fulcrums for flexing the toe; they are weight bearing structures. Runners may experience several sesamoid problems. 

Inflammation of one or both sesamoids is known as sesamoiditis; increasing mileage, doing speed work and hill repeats, and poor footwear may all contribute to this problem. The affected sesamoid will be very tender to touch and pain may occur when the big toe is flexed upward. Swelling may be present under the first joint. Treatment includes application of ice to the area, anti-inflammatory medications and protective padding (dancer’s pad) that is cut out at the tender area, eliminating pressure on the sesamoids. If this relieves pain, easy running may continue. Sesamoiditis usually resolves in two to four weeks. If there is pain with pushing off, cross training should be performed to avoid an abnormal gait and the myriad of injuries that it may cause. On occasion, immobilization may be necessary to eliminate sesamoiditis.

Sesamoid pain may be due to a stress fracture of one of the bones. A bone scan is often needed to diagnose this injury. It is not uncommon for one of the sesamoids to naturally be in two pieces (bipartite); this does not cause pain, but may create a diagnostic challenge if a sesamoid fracture is suspected. Treatment is similar to sesamoiditis, though impact activities should be minimized. The sesamoids have a poor blood supply, so stress fractures may take several months or longer to heal. On occasion, there is persistent pain; as a last resort, the affected sesamoid may be surgically excised."