My best segment. 3rd out of 1941

My First KOM. 1st on Portland St.

Strava Results

6th overall on Bondi Rd West

5th on Resivour St

Christopher McDougall: Are we born to run? on TED

https://www.ted.com/talks/christopher_mcdougall_are_we_born_to_run?language=en

Altra Superior Trail Shoe Review

I've run about 100km with my new Altra Superiors. I'm pretty happy with them. They're super comfortable, light and zero drop.

One of the reasons that I bought them was because I was getting really bad calf strain issues with my Merrel trail gloves. The reason is because I tend to protect my knees (I've had serious issues in the past), and hence I tend to land forefoot to maximise impact absorption. Because of this I've been getting really sore calves and have had some muscle tears that have taken me "out of the running" for weeks. Because the Altras have a bit of cushioning, I feel more confident landing flatter (mid-foot). I'm getting less calf strain and this has translated to more frequent and longer runs.

Fit

The fit is super comfortable, like a pair of Ugg Boots. They have a wide toe box, that any minimal runner accustomed to. I bought a size bigger than usual as recommended by Altra, and the length is perfect. However the mid-foot is cut for a Hobbit foot and not a slim Elf foot like mine. This means I have to pull the laces really tight in the front, which doesn't really work because the lace tension gradually equalises as I run. I could feel a blister starting to form on the ball of my foot. Eventually I added another inner sole and this worked really well to take up the extra space. It means the sole is even more cushioned which I don't mind, since these shoes are meant to be my less-minimal option.

Usage and Durability
I bought these shoes with adventure racing in mind. I wanted a zero drop shoe with a bit of stiffness for the mountain bike leg. The removable rock plate serves this purpose perfectly. I've taken it out for now because the shoe is nice and flexible without it. I also wanted a regular running shoe to use as a road/trail cross-training shoe. All the reviews I read said it was great for this and indeed they are, except for one thing. The Black part of the sole is softer than the green material and I think it won't wear well on the road. Time will tell. Other than that, they are comfortable on the road and the wedges grip well on the trail.

Pros:

·         Super Comfortable, wide toe box.

·         Zero drop

·         Just enough cushioning but still flexible

·         Removable rock plate.

·         Green shoes are cool!

Cons:

·         Wide mid-foot fit

·         Possibly not durable sole.

Static Apnea training and a new PB

I've enrolled for a freediving course, so I'm trying some of the training exercises from the manual before the course starts. In doing so, I managed to increase my static Apnea PB to 3:54 min (previous was 3:36). The process of building up to it gradually, meant it was a much more enjoyable experience and a good half hour meditation.

CO2 static apnea (dry)

Increase high CO2 tolerance

Split	Phase	Time
1	Breath-up	2:00
2	Breath hold	1:00
3	Breath-up	1:45
4	Breath hold	1:00
5	Breath-up	1:30
6	Breath hold	1:00
7	Breath-up	1:15
8	Breath hold	2:00
9	Breath-up	1:00
10	Breath hold	2:00
11	Breath-up	0:45
12	Breath hold	2:00
13	Recover	0:30
10	Breath hold	2:00
11	Breath-up	0:15
12	Breath hold	2:00

O2 static apnea (dry)

Increase low O2 tolerance.

Split	Phase	Time	Avg HR
1	Breath-up	02:05.3	75
2	Breath hold	01:45.6	82
3	Breath-up	02:02.0	75
4	Breath hold	02:08.2	74
5	Breath-up	02:02.4	74
6	Breath hold	02:17.8	74
7	Breath-up	02:05.7	77
8	Breath hold	02:47.0	76
9	Breath-up	02:07.9	75
10	Breath hold	02:48.2	75
11	Breath-up	02:02.4	79
12	Breath hold	03:53.9	73
13	Recover	02:53.6	75
Summary		31:00.0	75

Static Apnea (Breath Holding) Experiments

"How long can I hold my breath?", is the question. Here are my test results:

Attempt 1	55 sec. Got panicky and was surprised how short it was.
Attempt 2	2 min. Spend time relaxing and deep breathing before.
Attempt 3	2:30 min. Did some internet research on techniques
Attempt 4	3:36 min. No alcohol for a week, a day’s rest since excessing. It was an extremely intense and somewhat unpleasant experience. My fingers started tingling at about 3 min. By the end my fore arms where numb and aching.
Attempt 5	3:54 min. Final breath hold after completing CO2 and O2 tables http://goo.gl/tG3Yl

Room to improve? Certainly, I mean, experienced freedivers go for 5 to 8 min. It seems a bit daunting though. As far as I understand I need to do:

1. Meditate before starting and get heart rate down to at least 60 bpm before starting. In my last attempt I started at 80 bpm which is quite high, and dropped to 40 by the end of the 3:36 min.
2. Do dynamic apnea training. Swimming  drills while holding my breath. e.g. Underwater lengths, freestyle breathing every 9th stroke. 5 dolphin kick per 1 breast stroke breath.
3. Static apnea exercises. http://goo.gl/tG3Yl
4. Strengthen diaphragm to enable greater long volume.
5. Learn to pack - a technique for swallowing additional air into the lungs.
6. Go on a freediving course.

Related: About freediving