Skins A400 Men’s Compression Power Shorts

/ Ale Santuz / Leave a comment
It is no mystery: even the most avid runner would give a leg (well, maybe an arm) to run the preferred distance with less effort. In the past, I already posted something about the training load and the relative rating of perceived exertion. One thing, though, should be clear without reading that article: good results are very likely to happen if the perceived exertion is low.
There is a company called SKINS that is taking this matter quite seriously since almost twenty years. Their philosophy is just simple: improve blood circulation and you’ll work harder, longer and recover faster. That sounds like the Holy Grail of anyone doing sports, right? Actually, this idea seems to be more than a legend. The fundamental principle is to use compression clothes for increasing the blood velocity by reducing the blood vessels’ cross sectional area. This should help reducing muscle soreness and speeding up recovery. To date, positive results are supported by a fair amount of peer-reviewed scientific literature. Moreover, I had the chance to test a pair of half tights. So here I am, a scientist in the role of Thomas the Apostle sentencing a poorly scientific “Except I shall see, I will not believe”.

The A400 Men’s Power Shorts.

The SKINS A400 Men’s Power Shorts are half tights that should be specifically “designed to maximise explosive power and increase strength and speed”. The compression technology they include is very well explained here, but the main message is the one I wrote a couple of sentences above. For sure, the first impression is mesmerising: the “JUST ADD SWEAT” printed inside a packaging worthy of containing a diamond necklace is simply a subliminal push to try them on immediately.
Pretty sweet packaging, right?

The first impression, I have to say, is kind of contradictory. These half tights are tight indeed! But come on, compression must exist somewhere in a pair of compression tights and after realising this key concept you basically forget to be wearing them. Mainly because they are freaking comfortable. No laces, no zippers, no rough elastic bands touching the skin and, yet, a very useful back pocket (you cannot close it since the lack of a zipper, but you are not going to lose anything, guaranteed).
During running, they feel great; the low waist is a right choice to help the freedom of movement. Until now, I have already put on a fair amount of hours in them and I did not have any problem with the fit. The size is very important; one should really take a look at the remarkably good sizing guide provided on the website. If you follow the guidelines, you will not place a wrong order.
About the improvement in performance, I do not have a lot to say, since it would not be fair to draw conclusions out of a one-subject, super-biased sample (tester, subject, writer and reviewer? Come on…). One thing is for sure: I am very happy with the half tights and I am so convinced that I would be very curious to try the recovery-specific products. To facilitate your work, I summarised hereunder all the important articles you can find on the SKINS science page. Have fun!

Jakeman, J.R., Byrne, C., and Eston, R.G. (2010).

European Journal of Applied Physiology, 109(6), 1137-1144.
[…] This study indicated that individuals who wore Skins […] experienced up to 20% less functional muscle decrement and lower perceptions of muscle soreness […].
Scanlan, A., Dascombe, B., Reaburn, P., and Osbourne, M. (2008).
International Journal of Sports Physiology and Performance, 3(4).
[…] Results showed increases in muscle oxygenation economy and improvements in cycling economy, suggesting SKINS LBCG may delay the onset of fatigue and prolong optimal performance […]
Higgins, T., Naughton, G.A., Burgess, D. (2009).
Journal of Science and Medicine in Sport, 12, 223-226.
[…] greater distances were travelled at a faster velocity (3.5ms-1) when wearing SKINS gradient compression garments compared with wearing usual netball attire and a placebo garment. […]
Trenell, M.I., Rooney, K.B., Sue, C.M., and Thompson, C.H. (2006).
Journal of Sports Science and Medicine, 5, 106-114.
[…] The results of the study shows that wearing SKINS resulted in an increase in cell membrane turnover (PDE), which helps alter the inflammatory response to muscle damage and accelerates recovery processes.
Gill, N. D., Beaven, C. M., Cook, C. (2006).
British Journal of Sports Medicine, 40, 260–263.
[…] The authors concluded that […] wearing gradient compression garments […] promotes better physiological recovery than passive methods in young male athletes.
Duffield, R., and Portus, M. (2007).
British Journal of Sports Medicine, 41, 409–414.
[…] the authors indicate the potential benefits in utilising gradient compression garments as a thermal insulator in cool conditions, and as a recovery intervention tool after high-intensity exercise to reduce post exercise trauma.
Hagan, M., Lambert, S. (2008).
Medical Journal of Australia, 188(2), 81-84.
[…] results found that participants wearing gradient compression garments (SKINS) during air travel experienced […] decrease in ankle swelling […] improvement in leg pain […] improvement in leg discomfort, demonstrated improvements in alertness, concentration, energy, fluid retention and improved post flight sleep.
Sear J, Hoare T, Scanlan A, Abt G, Dascombe B.
Journal of Strength and Conditioning Research (2010) 24(7), 1901-1910.
[…] Results showed wearing SKINS WBCG increased total distance covered during the protocol suggesting that wearing the garments may increase physical performance during field based team-sports. This may be attributed to the increase in muscle oxygenation. […]
Jakeman, J.R., Byrne, C., and Eston, R.G. (2010).
Journal of Strength and Conditioning Research, 24(11), 3157-3165.
[…] It was concluded that if available, the combination of sports massage and Skins compressive clothing after exercise may be positive in terms of perceived soreness, but in terms of functional muscle recovery, it is no more beneficial than wearing Skins compressive clothing alone. […]
Kieran M. de Glanville and Michael J. Hamlin (2012).
Journal of Strength Conditioning Research 26(2): 480–486.
[…] The authors concluded that the wearing of graduated compression garments during recovery is likely to be worthwhile.

—

April 2015 – Training recap

/ Ale Santuz / Leave a comment
Track season finally arrived. And with it, an incredible peak of tiredness through the second half of the month. Something very close to what the Germans call “Spring Tiredness” (wikipedia link) or, to be fair and formally correct, “Frühjahrsmüdigkeit”. Non-German readers: please don’t close the page now. It’s three words in one, nothing more than that, don’t be scared.
Anyway, despite this huge lack of forces that asked for more than one day off, I can definitely say I started with the right foot. First race over the 3000 m SC and personal best (10:15.75), simply controlling the splits and running as smoothly as possible. Nothing great, but another small brick in the wall before the intense month of May.
As usual, you can see all my training sessions details on the SportTracks mobi service.
Here the diary entries for the past April:

We 01/04/2015 – Hilly 35′ (float uphills).
Th 02/04/2015 – 20′ with 10 waterjumps, running drills, 2 easy strides on grass, easy 2×150 m strides, 1×400 m (57″5), 10′ walk rest, 1×400 m (60″2), 200 m jog rest, 1×200 m stride, 10′ walk rest, 6×200 m with 4 hurdles (200 m jog rest), 2 laps on grass (float long sides, medium short sides), CD.
Fr 03/04/2015 – Hilly 60′. 20′ jog, running drills, 2 easy strides on grass, 6×100 m with 8 hurdles (W 100 m hs – 4 feet), 2 easy strides, CD.
Sa 04/04/2015 – Slow 20′, 2 easy strides on grass, 1×1000 m (2’58”), 8′ walk rest, 2x(200-300 m, 100-200 m jog rest), 8′ walk rest, 1×1000 m (3’00”), 2 laps progression on grass, CD.
Su 05/04/2015 – Slow 30′.
Mo 06/04/2015 – RACE: 11.3 km (Marcia dell’Angelo – Vittorio Veneto). Off.
Tu 07/04/2015 – Off.
We 08/04/2015 – Easy 60′.
Th 09/04/2015 – 25′ progression, 2 easy strides on grass, easy 2×150 m strides, 1×800 m (2’13”), 6′ walk rest, 4×400 m (70″, 200 m jog rest), 8′ walk rest, easy 3×200 m (200 m jog rest), CD.
Fr 10/04/2015 – Easy 40′.
Sa 11/04/2015 – Arms and core strength. 15′.
Su 12/04/2015 – Easy 20′, 2 easy strides, 6×300 m with 16 random hurdles (200 m jog rest, road), CD. Hilly 30′ (easy 10′, 10′ with float uphills, easy 10′).
Mo 13/04/2015 – Easy 50′.
Tu 14/04/2015 – Slow 30′, 20′ rowing machine, legs and core strength.
We 15/04/2015 – Easy 15′, easy 15′ XC, CD.
Th 16/04/2015 – 25′ progression, 2 easy strides on grass, easy 2×150 m strides, 4×600 m with 5 random hurdles/lap (1’55”-2’00”, 200 m jog rest), 6′ walk rest, 3×300 m with 5 random hurdles (55″, 100 m jog rest), 6′ walk rest, 4 diagonal strides on grass (short side jog rest), CD.
Fr 17/04/2015 – Easy 30′, legs and core strength.
Sa 18/04/2015 – 55′ XC roller ski. Slow 30′.
Su 19/04/2015 – Easy 25′, 2 easy strides, 4×300 m with 16 random hurdles (200 m jog rest), 5′ walk rest, 3×200 m with 3 random hurdles (100 m jog rest), CD.
Mo 20/04/2015 – Off.
Tu 21/04/2015 – Easy 20′ with random hurdles, arms and core strength.
We 22/04/2015 – Off.
Th 23/04/2015 – Off.
Fr 24/04/2015 – Off.
Sa 25/04/2015 – RACE: 3000 m SC (Verdener Bahneröffnung – Verden).
Su 26/04/2015 – Easy 45′ with some random hurdles.
Mo 27/04/2015 – Legs and core strength.
Tu 28/04/2015 – Easy 20′, 2 easy strides on grass, easy 2×150 m, 1×400 m (59″, 200 m jog rest), 1×200 m (31″), 5′ walk rest, 2x(3×300 m with 5 random hurdles, 100 m jog rest), 5′ walk rest in-between, 5 diagonal strides on grass, CD.
We 29/04/2015 – 20′, 2 easy strides, 10×300 m on grass (100 m jog rest), 15′.
Th 30/04/2015 – Arms, legs and core strength.
—

March 2015 – Training recap

/ Ale Santuz / Leave a comment
Constant commitment, a fair mileage and the first hurdles of the season: this was my March. During the last month I put together a lot of hills workouts and some speed on the road. In the last days, I started touching some Tartan: track season will start in the end of April.

As usual, you can see all my training sessions details on the SportTracks mobi service.
Here the diary entries for the past March:

Su 01/03/2015 – 45′ XC skiing.
Mo 02/03/2015 – Easy long (60′).
Tu 03/03/2015 – Arms, legs and core strength.
We 04/03/2015 – Easy 45′ XC.
Th 05/03/2015 – 30′ progression + short CD.
Fr 06/03/2015 – Easy 40′. Slow 30′.
Sa 07/03/2015 – Learning XC roller ski (40′). Easy 45′.
Su 08/03/2015 – Easy 20′, 3 easy strides, 6×170 m hill reps (downhill jog rest), 5′ walk rest, 3×200 m hill strides (downhill jog rest), CD.
Mo 09/03/2015 – Easy 50′.
Tu 10/03/2015 – Easy 20′, 2 easy strides, 3×300 m (road, 100 m jog rest), 5′ walk rest, 5×200 m (road, 200 m jog rest), CD.
We 11/03/2015 – Slow 20′.
Th 12/03/2015 – Arms and core strength. Easy 60′.
Fr 13/03/2015 – Legs and core strength.
Sa 14/03/2015 – Easy 40′. Easy 15′, hilly 15′ pushing the hills, CD.
Su 15/03/2015 – Easy 15′, 35′ XC, CD.
Mo 16/03/2015 – Slow 40′.
Tu 17/03/2015 – Easy 20′, 2 easy strides, 12′ tempo run (10k race pace), 6′ walk rest, easy 3×200 m (200 m jog rest, road), CD.
We 18/03/2015 – Easy 20′.
Th 19/03/2015 – Long (55′).
Fr 20/03/2015 – Easy 20′, 2 easy strides on grass, 5×300 m (100 m jog rest, grass), 5′ walk rest, 3×200 m (200 m jog rest, grass), CD.
Sa 21/03/2015 – Arms and core strength. Easy 30′.
Su 22/03/2015 – Hilly 45′.
Mo 23/03/2015 – Easy 30′, legs and core strength.
Tu 24/03/2015 – Off.
We 25/03/2015 – Easy 20′, 15′ float XC, CD.
Th 26/03/2015 – Off.
Fr 27/03/2015 – Easy 40′.
Sa 28/03/2015 – Easy 15′, easy 25′ XC, CD.
Su 29/03/2015 – Hilly 50′ (float downhills).
Mo 30/03/2015 – 3h30′ hiking on Mt. Pizzoc. Easy 20′.
Tu 31/03/2015 – Slow 20′, running drills, 2 easy strides on grass, easy 2×150 m strides, 1×1000 m (2’54”), 8′ walk rest, 4×400 m with 5 hurdles (300 m jog rest), CD.

—

February 2015 – Training recap

/ Ale Santuz / Leave a comment
During last February I tried to cross train as much as I could, mainly by doing some XC ski. Moreover, I started to add some hills and 10k race-pace to my medium/long workouts. Not a huge running volume then, but quite a fair amount of aerobic hours.
As usual, you can see all my training sessions details on the SportTracks mobi service.
Here the diary entries for the past February:
Su 01/02/2015 – RACE: 3000 m (NDM Halle – Berlin).
Mo 02/02/2015 – Easy 45′.
Tu 03/02/2015 – 25′ on snow and ice.
We 04/02/2015 – Easy, hilly 20′ on snow and ice, 2 easy strides, 5×200 m uphill reps on snow and ice, CD. Legs and core strength.
Th 05/02/2015 – 68′ XC skiing.
Fr 06/02/2015 – 50′ trail circuit on snow. 1h40′ XC skiing.
Sa 07/02/2015 – 55′ XC skiing. 2h XC skiing.
Su 08/02/2015 – Off.
Mo 09/02/2015 – 11 km progression from 4’20” to 3’20″/km, CD.
Tu 10/02/2015 – Off.
We 11/02/2015 – 20′, 2 easy strides, 5×200 m on grass (32″, 200 m jog rest), 5′ walk rest, 5×300 m on grass (52″, 100 m jog rest), CD.
Th 12/02/2015 – Easy 25′, 4′-3′-2′-1′ intervals (1′ jog rest), CD.
Fr 13/02/2015 – Slow 30′.
Sa 14/02/2015 – 40′, 2 easy strides, 10×80 m uphill reps, CD.
Su 15/02/2015 – Easy 60′.
Mo 16/02/2015 – Slow 25′. Arms and core strength.
Tu 17/02/2015 – Easy 20′, 2 easy strides, 2×750 m XC laps (2′ jog rest) + 5×200 m uphill reps (downhill jog rest), CD. 45′ ice speed skating.
We 18/02/2015 – Easy 50′. Core strength.
Th 19/02/2015 – Easy 20′, 4′-3′-2′-1′-5×30″ intervals (60″ jog rest), CD.
Fr 20/02/2015 – Slow 40′.
Sa 21/02/2015 – Arms and core strength. Slow 40′ XC.
Su 22/02/2015 – 35′ progression.
Mo 23/02/2015 – Off.
Tu 24/02/2015 – Arms and core strength, easy 20′.
We 25/02/2015 – 50′ XC, pushing through the second half.
Th 26/02/2015 – Easy 45′.
Fr 27/02/2015 – 30′.
Sa 28/02/2015 – 60′ XC skiing. 45′ XC skiing.

—

January 2015 – Training recap

/ Ale Santuz / Leave a comment
After quite a disappointing 2014, January 2015 has been the month of long-term plans. Around 30 km on indoor track trying to put together some speed and a 3k race to test the goal-pace for the outdoor season. In addition, I was curious to try a 1k and so I did. No big plans, thus, for the indoor season, but a lot of motivation to build up the basis for the upcoming steeplechase commitments.
As usual, you can see all my training sessions details on the SportTracks mobi service.
Here the diary entries for this January:
Th 01/01/2015 – 60′ free ice skating.
Fr 02/01/2015 – Easy, hilly, 25′, 2 easy strides, 5×200 m uphill reps (200 m downhill jog rest), CD.
Sa 03/01/2015 – Slow, hilly, 20′, easy 5×100 m strides on grass (100 m jog rest), CD.
Su 04/01/2015 – RACE: 10 km (23. Lauf um den Caputher See – Caputh).
Mo 05/01/2015 – Easy 30′, legs and core strength.
Tu 06/01/2015 – 20′ WU, running drills, 2 easy strides, easy 1×200 m, 400-600-400 m (64″-1’37”-66″, 200 m jog rest), 6′ walk rest, 5×200 m (29″8, 200 m jog rest), 2 laps with faster straights, CD.
We 07/01/2015 – Slow 30′. Arms and core strength.
Th 08/01/2015 – Easy 10 km.
Fr 09/01/2015 – Easy 30′.
Sa 10/01/2015 – RACE: 1000 m (Gerhard-Schlegel-Gedenksportfest – Berlin).
Su 11/01/2015 – Easy, hilly, 35′. Arms and core strength.
Mo 12/01/2015 – Easy 30′, legs and core strength.
Tu 13/01/2015 – 20′ rowing machine, legs and core strength.
We 14/01/2015 – Off.
Th 15/01/2015 – 20′ XC, easy 3×80 m, easy 1×200 m (29″4), 1×1000 m (2’48”), 6′ walk rest, 3×300 m (44″-47″-50″, 100 m jog rest), 6′ walk rest, 1×1000 m @ 3k race pace (3’03”), easy 4×200 m (200 m jog rest), CD.
Fr 16/01/2015 – Easy 40′.
Sa 17/01/2015 – Legs and core strength. Easy, hilly, 30′.
Su 18/01/2015 – Hilly 20′, 3 easy strides, 2×750 m XC lap (3′ jog rest), 3×200 m uphill strides (200 m downhill jog rest), CD.
Mo 19/01/2015 – 10′, 10×30″ (30″ jog rest), 10′, legs and core strength.
Tu 20/01/2015 – 20′, easy 2×80 m, easy 1×200 m, 1×1000 m @ 3k race pace (3’03”), 3′ walk rest, 2×400 m (69″, 200 m jog rest). Stop for mild contraction to left GL. Core strength, CD.
We 21/01/2015 – Slow 20′.
Th 22/01/2015 – Easy 50′.
Fr 23/01/2015 – Arms and core strength.
Sa 24/01/2015 – Easy 30′.
Su 25/01/2015 – RACE: 3000 m (BBM Halle – Berlin).
Mo 26/01/2015 – Easy 45′.
Tu 27/01/2015 – 20′, easy 3×80 m strides, easy 1×200 m, 2×200 m (25″9-26″6, 200 m walk rest), 6′ walk rest, 2×400 m (61″5-64″4, 200 m walk rest), 6′ walk rest, 3×200 m (30″-30″-29″, 100 m jog rest), CD.
We 28/01/2015 – 20′, easy 2×80 m strides, easy 1×200 m, 1×1000 m (2’54”), 3′ walk rest, 4×400 m (70″-69″-68″-67″, 200 m jog rest), 2 laps with strides on straights, arms, legs and core strength, easy 2×200 m (100 m jog rest), CD.
Th 29/01/2015 – Slow 40′.
Fr 30/01/2015 – Off.
Sa 31/01/2015 – Easy 30′ on snow.

—

How to publish your Garmin training data to other services with "tapiriik"

/ Ale Santuz / Leave a comment
There is a new way to publish your training data on multiple services with just one click. And you know what? It’s completely free! The name of this great tool is “tapiriik”. At the moment it supports synchronisation of SportTracks, Garmin Connect, Strava, RunKeeper, Dropbox and TrainingPeaks.
With just a few settings you will be able to backup your training data on different databases.
The home page as it appears at your first access.
The login to each service can be done just once at the beginning, with the normal User+Password method. Saving the credentials will limit this operation at just the first access. After that you will just need to access tapiriik and do the sync.
To connect a service, just enter your login data.
The options you can manage are explained in the picture hereunder. You can simply decide, for each service, from and to which other service synchronise your data. In this example I decided to sync the other services starting from SportTracks, because that’s where I have my main log.

The “Options” window of each service will allow you to decide what synchronises what. Just click on the arrows under the “From” or “To” option to activate or deactivate the direction of sync.
If you suddenly decide that you don’t want to use one of the services any more, you can just unlink it under the options menu. Nothing will be deleted, in case you do it accidentally.
To disconnect a service just click on the “unlink” button in the options window.
Nothing will be deleted after disconnecting a service.

Some websites like Dropbox will require an “app authorisation”, like showed in the following figure. Also RunKeeper works with apps, so you will be asked for the same thing.

For some services, like Dropbox, the login comes as an external app authorisation.
Since Dropbox works directly with folders, you are allowed to choose where to save your files. Also the file extension (*.tcx or *.gpx) can be selected, like the naming system. Simply click on “Reconfigure” under the service icon to activate the options window.

In Dropbox options you can also decide the target folder, the file format and the file naming system.
After the general setup just click on “Synchronize now” to start the sync. If your database is large, the operation will require some minutes the first time. After that, if you will do it with a regular cadence (let’s say once every one or two weeks), the sync time will be less than one minute.

Clicking on “Synchronize now” will start the synchronisation between the selected services. Closing the window after this operation won’t affect the sync.
There is also the possibility, by paying just 2.00 $ a year (!), to have the synchronisation automatically done for you. Definitely a reasonable price, don’t you think?
Pros and Cons:
+ A service like this coming for free is absolutely good news.
+ Having the chance of using Dropbox is a remarkable step towards data ownership freedom, since the users can migrate their own data as they prefer (that’s also the philosophy of SportTracks‘ team).
+ Heart rate data, where available, are correctly transferred among services.
+ The website is very simple and usable.
+ The sync time has been improved a lot in the last months.
+ The following cons are not directly linked with tapiriik, but are the result of a great lack of standardisation between platform services.
– Strava doesn’t import no-GPS files; this is a problem for people doing indoor training sessions.
– RunKeeper imports no-GPS files, but sometimes doesn’t take into account the corrections made and you can often find activities with correct duration, but empty distance.
– Garmin Connect shows the same problems as RunKeeper does.
– In general, I’d like to see the corrections made on distance, since GPS devices often over-estimate distances.
Here you can find a list of my running-related posts. Now shut down the notebook and have a run!


Science and Training:
Races:

Heel-to-toe drop values for different running shoes

/ Ale Santuz / 1 Comment
In Table 1 are shown some heel-to-toe drop (HTTD) values for different shoe models, with original insoles. The method used for the measurements is described here. Please note that the measured shoes are sometimes used, so different values can be expected for shoes of same model and size.

Shoes
Shoe size
Brand
Model
Sex
Weight [g]
Heel height [mm]
Forefoot height [mm]
HTTD [mm]
EU
US
UK
cm
Adidas
adiZero Ace
M
244
25.6
13.8
11.8
40.6
7.5
7.0
25.5
adiZero Ace
M
267
26.0
15.2
10.8
44.0
10.0
9.5
27.5
adiZero Adios
M
184
21.0
11.8
9.2
40.0
7.0
6.5
25.5
adiZero Adios
W
170
23.2
14.2
9.0
38.0
6.5
5.0
24.0
adiZero Adios 2
M
203
20.5
11.4
9.1
40.0
7.0
6.5
25.5
adiZero Adios Boost
M
245
25.6
15.0
10.6
45.3
11.0
10.5
28.8
adiZero Primeknit
M
172
19.5
15.5
4.0
44.0
10.0
9.5
27.5
adiZero Primeknit 2.0
M
255
24.3
15.5
8.8
44.6
10.5
10.0
28.0
adiZero Rocket
M
180
17.8
12.3
5.5
40.0
7.0
6.5
25.5
adiZero Tempo 5
M
257
26.0
17.0
9.0
44.0
10.0
9.5
27.5
adiZero Tempo 5
M
270
27.4
15.0
12.4
44.6
10.5
10.0
28.0
Attune ClimaCool
W
227
27.2
15.6
11.6
38.6
7.0
5.5
24.5
Boost 2009
M
329
31.6
17.5
14.1
44.0
10.0
9.5
27.5
Climacool
W
202
23.2
13.2
10.0
38.0
6.5
5.0
24.0
Coolmax
M
230
17.9
12.0
5.9
43.3
9.5
9.0
27.0
Energy Boost
M
291
30.0
19.5
10.5
45.3
11.0
10.5
28.8
Energy Boost
M
298
28.5
20.5
8.0
45.3
11.0
10.5
28.8
Glide Boost
M
382
31.0
20.6
10.4
48.0
13.0
12.5
29.5
Response Boost
W
256
28.2
18.6
9.6
38.0
6.5
5.0
24.0
Response Cushion 20
M
358
33.5
17.8
15.7
45.3
11.0
10.5
28.8
Supernova Glide 5
M
380
31.1
16.0
15.1
46.6
12.0
11.5
29.5
Supernova Glide 6 Boost
M
329
28.5
19.8
8.7
45.3
11.0
10.5
28.8
Supernova Sequence 5
W
302
28.7
16.2
12.5
40.0
8.0
6..5
25.5
Supernova Sequence 6
W
296
28.5
19.5
9.0
40.0
8.0
6.5
25.0
Alpha Woolf
Alpha 1.0
M
249
19.4
9.3
10.1
44.0
–
–
–
Asics
Gel-1170
M
346
26.8
18.2
8.6
46.0
11.5
10.5
29.0
Gel-Cumulus 13
W
350
34.8
21.5
13.3
42.0
10.0
8.0
26.5
Gel-Cumulus 14
M
318
32.1
21.0
11.1
43.5
9.5
8.0
27.5
Gel-Cumulus 14
M
346
30.0
19.0
11.0
44.5
10.5
9.5
28.5
Gel-Cumulus 15
W
294
33.3
20.7
12.6
40.0
8.5
6.5
24.7
Gel-DS Sky Speed 2
M
283
23.2
13.2
10.0
42.5
9.0
8.0
27.0
Gel-DS Sky Speed 2
M
303
21.7
11.3
10.4
44.0
10.0
9.0
28.0
Gel-DS Trainer 17
M
276
27.3
18.6
8.7
42.5
9.0
8.0
27.0
Gel-DS Trainer 17
M
277
25.5
18.7
6.8
42.5
9.0
8.0
27.0
Gel-DS Trainer 17
M
329
26.3
19.3
7.0
44.5
10.5
9.5
27.7
Gel-Excel33 2
W
249
26.6
15.2
11.4
40.0
8.5
6.5
25.5
Gel-Fortitude 5
M
359
30.0
18.8
11.2
44.0
10.0
9.0
28.0
Gel-Fortitude 5
M
408
34.0
27.0
7.0
47.0
12.5
11.5
30.0
Gel-Galaxy 4
W
265
20.2
9.8
10.4
38.0
7.0
5.0
24.0
Gel-Hyper Speed
M
221
22.7
14.1
8.7
46.0
11.5
10.5
29.0
Gel-Kayano 16
M
363
28.6
16.8
11.8
42.5
9.0
8.0
27.0
Gel-Kayano 19
W
300
29.8
15.5
14.3
42.0
10.0
8.0
26.5
Gel-Nimbus 14
M
344
27.0
18.7
8.3
46.0
11.5
10.5
29.0
Gel-Noosa Tri 18
M
355
22.6
14.7
7.9
48.0
13.0
12.0
30.5
Gel-Pulse 4
M
298
33.8
20.7
13.1
41.5
8.0
7.0
26.0
Gel-Volt33 2
W
255
30.0
23.0
7.0
41.5
9.5
7.5
26.0
GT-2000
W
273
27.0
15.0
12.0
40.0
8.5
6.5
25.5
GT-2000
M
381
27.4
17.8
9.6
46.5
12.0
11.0
29.5
GT-2160
W
293
27.9
17.6
10.3
39.5
8.0
6.0
25.0
Patriot
M
310
35.0
24.0
11.0
45.0
11.0
10.0
28.5
Brooks
Adrenaline GTS
M
398
27.8
13.7
14.1
44.5
10.5
9.5
28.5
Adrenaline GTS 12
M
426
32.7
17.3
15.4
48.5
14.0
13.0
32.0
Adrenaline GTS 12
W
290
30.1
18.2
11.9
40.0
8.5
6.5
25.5
Adrenaline GTS 6
W
326
30.0
17.3
12.7
42.0
10.0
8.0
27.0
Ghost 6
M
327
28.8
18.3
10.5
44.5
10.5
9.5
28.5
Glycerin 10
M
470
34.4
23.3
11.1
48.5
14.0
13.0
32.0
PureConnect
M
185
19.2
12.2
7.0
40.0
7.0
6.0
25.0
PureConnect
M
223
18.4
13.2
5.2
43.0
9.5
8.5
27.5
PureFlow
M
263
25.3
18.4
6.9
44.0
10.0
9.0
28.0
Racer ST5
M
248
28.4
14.4
14.0
43.0
9.5
8.5
27.5
RAVENNA 2
M
283
28.5
16.8
11.7
40.0
7.0
6.0
25.0
T7 RACER
M
165
22.8
12.4
10.4
40.5
7.5
6.5
25.5
La Sportiva
Q-Lite
M
297
24.1
19.3
4.8
43.0
9.0
8.5
27.0
Merrell
Barefoot train flux glove sport
M
184
5.8
5.1
0.7
43.0
9.0
8.5
27.0
Mizuno
Wave Aero 8
M
296
24.1
13.4
10.7
44.0
10.5
9.5
28.5
Wave Elixir 6
W
249
28.0
14.5
13.5
40.0
9.0
6.5
–
Wave Elixir 8
M
277
32.3
13.0
19.3
44.5
11.0
10.0
29.0
Wave Inspire 9
M
289
27.3
16.2
11.1
42.5
9.5
8.5
27.5
Wave Precision 13
M
303
32.3
17.1
15.2
44.0
10.5
9.5
28.5
Wave Ultima 5
W
286
31.4
18.2
13.2
41.0
10.0
7.5
26.5
New Balance
601
M
280
29.9
14.7
15.2
40.0
7.0
6.5
25.5
1080v2
M
296
26.2
17.7
8.5
42.5
9.0
8.5
27.0
461 All Terrain
M
326
27.1
14.7
12.4
44.0
10.0
9.5
28.0
780v2
M
290
28.7
16.4
12.3
42.5
9.0
8.5
27.0
890v3
M
294
23.7
15.0
8.7
46.5
12.0
11.5
30.0
890v3
W
252
28.1
18.7
9.4
41.0
9.5
7.5
26.5
Minimus 10v2
M
183
10.6
7.0
3.6
42.5
9.0
8.5
27.0
Minimus Zero
M
164
8.4
8.2
0.2
42.0
8.5
8.0
26.5
RC 1400
M
233
25.5
13.7
11.8
47.0
12.5
12.0
30.5
RC 1400
M
221
21.6
10.6
11.0
45.5
11.5
11.0
29.5
RC 1600
M
186
21.7
13.0
8.7
46.5
12.0
11.5
30.0
RC 1600
M
153
18.5
10.4
8.1
42.5
9.0
8.5
27.0
Nike
Air Max S2S
W
207
23.6
12.6
11.0
40.0
8.5
6.0
25.5
Flex Trail
M
385
24.6
19.4
5.2
45.5
11.5
10.5
29.5
Flyknit Lunar 2
M
279
30.8
18.0
12.8
45.0
11.0
10.0
29.0
Flyknit One
W
207
25.2
12.5
12.7
40.5
9.0
6.5
26.0
Flyknit Trainer+
M
280
27.8
17.7
10.1
46.0
12.0
11.0
30.0
Free 3.0
W
166
21.8
14.2
7.6
38.5
7.5
5.0
24.5
Free 3.0
M
226
17.6
12.1
5.5
44.5
10.5
9.5
28.5
Free 4.0 v3
W
174
22.8
14.3
8.5
37.5
6.5
4.0
23.5
Free 5.0
W
220
24.0
14.0
10.0
40.5
9.0
6.5
26.0
Free 5.0
W
226
24.4
18.5
5.9
40.0
7.0
6.0
25.0
Free Hyperfeel
M
182
15.5
9.7
5.8
43.0
9.5
8.5
27.5
FreeRun 3
W
209
20.6
14.4
6.2
39.0
6.5
6.0
24.5
Freerun 3 5.0
W
241
25.7
15.0
10.7
42.5
9.0
8.0
27.0
Initiate
M
332
27.2
16.0
11.2
44.0
10.0
9.0
28.0
LunarElite 2
M
345
28.2
18.4
9.8
47.5
13.0
12.0
31.0
LunarElite+
W
239
26.4
17.3
9.1
38.5
7.5
5.0
24.5
LunarGlide+ 4
M
298
27.8
17.5
10.3
43.0
9.5
8.5
27.5
LunarGlide+ 4
W
267
27.0
15.8
11.2
42.0
10.0
7.5
27.0
LunarGlide+ 4
M
263
27.6
17.9
9.7
42.0
8.5
7.5
26.5
LunarGlide+ 4
M
313
28.0
15.0
13.0
45.0
11.0
10.0
29.0
LunarGlide+ 5
W
245
28.7
18.7
10.0
40.5
7.5
6.5
25.5
LunarGlide+ 5
W
237
29.6
15.9
13.7
40.0
8.5
6.0
25.5
LunarGlide+ 5
W
233
28.8
17.1
11.7
40.0
8.5
6.0
25.5
LunarGlide+ 5
W
248
27.6
15.6
12.0
40.5
9.0
6.5
26.0
LunarSwift
M
350
28.2
17.9
10.3
45.5
11.5
10.5
29.5
Pegasus
M
378
28.9
18.5
10.4
45.5
11.5
10.5
29.5
Pegasus 29
M
311
34.3
20.3
14.0
45.0
11.0
10.0
29.0
Pegasus 30
M
378
36.8
20.1
16.7
48.5
14.0
13.0
32.0
Span 7
W
284
31.7
18.4
13.3
39.0
8.0
5.5
25.0
Structure 16
W
303
26.1
17.3
8.8
43.0
11.0
8.5
28.0
Structure Triax 11
M
356
28.9
17.0
11.9
44.0
10.0
9.0
28.0
Zoom Structure+ 13
W
298
31.4
17.9
13.5
41.0
9.5
7.0
26.5
Zoom Structure+ 17
W
258
28.7
18.5
10.2
39.0
8.0
5.5
25.0
Zoom Structure+ 17
W
333
30.0
20.0
10.0
46.0
12.0
11.0
30.0
Zoom Wildhorse
M
283
22.8
19.0
3.8
46.5
12.0
11.0
30.0
Pearl Izumi
EM TRI N 2
M
249
22.1
17.8
4.3
42.5
9.0
8.0
27.0
Puma
Faas 300
M
238
18.1
10.5
7.6
45.0
11.5
10.5
29.5
Faas 300
M
242
19.0
12.0
7.0
46.0
12.0
11.0
30.0
Reebok
RB512
M
352
35.5
19.8
15.7
42.0
9.0
8.0
27.0
Realflex Fusion TR
W
220
28.1
15.6
12.5
37.5
7.0
4.5
24.0
Zignano
M
318
32.8
16.8
16.0
41.0
8.5
7.5
26.5
Salomon
Speedcross 2
M
270
32.6
16.2
16.4
36.9
6.5
6.0
25.0
XA Pro 3D Ultra
M
340
24.0
16.0
8.0
40.0
7.0
6.5
25.5
Saucony
Fastwitch 5
W
212
18.9
12.0
6.9
40.0
8.5
6.5
25.0
ProGrid Ride 2
W
356
34.5
16.1
18.4
42.5
10.5
8.5
27.0
Triumph 7
M
399
32.3
19.8
12.5
45.0
11.0
10.0
26.0
Type A3
M
207
21.3
8.9
12.4
46.0
11.5
10.5
26.5
The North Face
Hyper-Track Guide
M
311
21.9
14.1
7.8
45.0
11.5
10.5
29.5
Vibram
FiveFingers Bikila
W
162
7.0
7.0
0.0
40.0
–
–
25.0
FiveFingers KSO
M
154
6.5
4.5
2.0
40.0
–
–
25.5
Zoot
Ultra Kane 2.0
M
375
29.9
18.5
11.4
46.0
11.5
10.5
29.5
Table 1 HTTD values for different running shoes.

Here you can find a list of my running-related posts. Now shut down the notebook and have a run!


Science and Training:
Races:

Heel-to-toe drop: meaning and measurement

/ Ale Santuz / Leave a comment
In a shoe, the “heel-to-toe drop” (HTTD), also called “heel-drop” or simply “drop”, is nothing but the difference between the heel and the fore foot height. Some people measure these values without including the insole, but I like more the approach that includes it (there is always an insole, so why forget about it? Moreover, some insoles have differentiated thickness from heel to fore foot).

Figure 1 shows the location of the outsole (usually the only part in contact with the ground, provides grip), the midsole (usually located between outsole and insole, provides cushioning) and the insole (also called insert, provides a small amount of cushioning and sometimes supports the arch of the foot).

Figure 1 Outsole, midsole and insole in a running shoe.

Typical values of HTTD can be classified (here you can find a list of some shoes I measured) as follows:

  • 0 to 4 mm – usually found in racing flats, “zero-drop” or minimalist shoes, generally low cushioned
  • 4 to 8 mm – usually found in racing flats or “low-drop” shoes, generally low cushioned, sometimes mid cushioned
  • 8 to 12 mm – current standard for fast training/long distance racing shoes, generally mid cushioned, sometimes highly cushioned
  • 12 mm or more – a common value for normal jogging/running shoes, generally high cushioned.

Measuring the HTTD is quite a simple procedure and can be done in many different ways. Here I will show you my method, that I found being very accurate and reproducible. Only a caliper and a reference frame are needed to complete the measurement.
As showed in Figure 2, after building an L-shaped reference frame, the first operation is to set the caliper to zero.

Figure 2 Setting the caliper to zero.
The first measure to take is the heel pack height (outsole+midsole+insole), as shown in Figure 3. The measurement point is exactly in the lowest area where usually the heel is.
 
Figure 3 Measuring the heel pack height.
The second and last measure involves the fore foot zone. During this operation you want to be sure that the outsole is touching the reference plane (normally running shoes have a quite strong curvature in this zone). Normally the measurement point is under the metatarsal area, at the centre of the foot.

 

Figure 4 Measuring the fore foot pack height.
The difference between the first (heel pack) and the second (fore foot pack) measure is the HTTD. Typical results are listed here.


Here you can find a list of my running-related posts. Now shut down the notebook and have a run!
Science and Training:
Races:

2013 Track & Field season

/ Ale Santuz / 2 Comments
Chronicle of a Steeplechase year

As said in last year’s end-of-season post, 2012 was my first season 10 years after quitting races. This year I kept on smashing my records (it’s so easy, when you start again from scratch), even if an Achilles tendinopathy tried to stop me. 

Taken from the athlete profile section, here’s a review of my improvements:

Outdoor progression of main events.

Some targets were achieved, some others just approached. I really wanted to run sub 10:10.00 in the steeplechase event, but maybe I forced too much in the first part of the season. I am very proud, though, of my improvements in longer distances.
Definitely the most important point is that I finally found a great team here in Berlin and I can say I picked up the right pace to start the winter season in a proper way. Carsten, Sebbi, Micha, Merlin…they were all very kind in relieving my forced stop. Not to mention, then, the great support I always had from mum, dad, Katrina and all the friends in Conegliano (Pie, Mattia and Gbo in a special way).

Over the water pit in one of the last races.
Last, but not least, the irreplaceable help from my technical partners has been again crucial. Brooks Running Italy and “himaxx” (Center for Altitude Training, Berlin) continue to follow my journey strongly. Thank you!
As usual, I tried to condense all the emotions, motivations and regrets in a single, short video. Nothing is better than direct experience to understand what lies under a whirling Track and Field year. But the images and the music itself are quite appropriate for trying to understand. 
So, again, welcome to my world. Enjoy and…keep on training!