Altra Vanish Carbon

Shoe: Altra Vanish Carbon

Reviewer: Gary Manley, experienced runner, England Athletics Qualified Coach, Obsessed with running.

Date: April 2024

Summary: A quick shoe but arguably not a super shoe.

In a Nutshell: 

• It is great for runners who want a quick shoe that is zero drop. 
• The Vanish Carbon offers a partial carbon plate and super foam but probably not up to the level of some brands.
• It is quick but there are concerns around comfort and durability. 

Upper:

• It's built on Altra's Slim Fit last, which means it's narrower than some of their other shoes known for a wider toe box. However, this doesn't necessarily mean it's narrow overall, in fact I can still fit in the 8 1/2. 
• The upper uses a thin, breathable mesh that conforms to your foot.
• There are minimal overlays or padding, keeping the shoe lightweight.
• While not ideal for the absolute widest feet, I did find the Vanish Carbon surprisingly accommodating due to the thin, flexible mesh.
• The tongue can be fiddly to get in place and is very thin, I have however raced my half marathon PB in this shoe and it was fine. I have also had a slight issue with the fabric at the tip of the toes, it seems to have a chance of folding down and rubbing against your toes. I have had 3 pairs of these (.thanks vinted.) in 8.5 and had that issue in 2 of them, the size 9's I haven't had any problems with. 

                                            

Midsole:

• Stack Height: The Vanish Carbon has a 33mm stack height in both the heel and forefoot, which falls into the category of a high cushioned shoe.
• Cushioning: It uses Altra's EGO PRO foam, known for being lightweight and responsive, providing a good balance between shock absorption and a propulsive feel. I hear others talk about their super shoes and although this is comfortable I don't feel a massive pop from it.
• Embedded within the midsole is a Carbitex carbon fibre plate. This plate helps with propulsion and energy return during toe-off, aiming to improve running efficiency. As I said I don't feel as much as others have reported but my feet are too fat to try other plated shoes so I don't have a comparison to make and do still love this shoe. 
• A core feature of Altra shoes, the Vanish Carbon maintains a zero-drop platform, meaning the heel and forefoot are at the same height. This promotes a more natural foot strike for some runners.

                                          

Outsole:

• Material: It uses a rubber outsole with a strategic lug pattern.
• Traction: The lugs are low-profile but strategically placed to provide good grip on dry pavement and light rain. However, they might not be ideal for very loose surfaces like gravel or wet trails. It is great for roads however it can be a little slippery in the wet. 
• Durability: The rubber compound is generally considered durable enough for high mileage road running. However, it does wear, especially in the heel and I am mostly a forefoot striker. 
• Flexibility: The forefoot of the outsole is designed to be flexible for a natural toe-off and a smooth transition during your stride and I haven't found the shoe to inhibit my normal running pattern. 

                                               

Performance:

• This shoe is best for races and speed work. I have set PBs at all distances from 1k through half marathon in this shoe. 
• It is actually a show that works well at slower paces but should probably be kept for race day. On the plus side you don't have to change between the warm up and the race. 

Value:

• Often on sale for around £100 and now the Altra Vanish Carbon 2 has been released there could be some good deals. 
• If you want a zero drop, high performance shoe this is great. Also consider the Vanish Tempo, which I might actually prefer, even if it is maybe sightly slower. 

Overall:

Overall this is a great shoe, especially for those that have wide feet and want to race hard. I have tried racing in the Altra Escalante racers (I had set my previous 5k PB in them) but honestly there is no going back. The shoe is fairly firm and I have raced a lot of miles in them but don't expect them to have the durability of a daily shoe and conserve them for race day, or once past it, speed sessions.

As I mentioned above the Altra Vanish Carbon 2 has come out and initial reports are promising that it is more like a traditional super shoe and maybe it will be quicker. 

I do love that I can buy pretty much any Altra shoe in 8.5 / 9 and sometimes 9.5 and they fit great and feel great. I have never had that with another brand, I have tried Topo and they have too much of an arch for me and with non zero drop I get injured and with proper barefoot I can't run as fast. 

                                                

The Latest Running News

Here are some of the latest developments in the world of running from the past week:

1. Runner Knocked Down by 2013 Boston Bombs Has Died

   • A runner who was injured during the tragic 2013 Boston Marathon bombings has passed away¹.

2. Jack Scott Wins the Montane Spine Race 2024

   • Jack Scott emerged victorious in the challenging Montane Spine Race, showcasing incredible endurance and determination¹.

3. Evans Chebet Aims for a Third Win at Boston Marathon

   • Elite runner Evans Chebet is eyeing a remarkable third victory at the prestigious Boston Marathon¹.

4. Female Participation in Ultrarunning Falls to 30%

   • Despite the growing popularity of ultrarunning, female participation remains at 30%, highlighting the need for greater inclusivity¹.

5. 2024 Boston Marathon Women’s Field Announced

   • The lineup for the 2024 Boston Marathon features talented female athletes from around the world, ready to compete in this iconic race¹.

6. Women’s Glucose Levels Affected More by Exercise

   • Recent research suggests that women’s glucose levels respond differently to exercise compared to men, emphasizing the importance of personalized training approaches¹.

7. Oscar Pistorius Released from Prison

   • Oscar Pistorius, the Paralympic athlete convicted of killing his girlfriend, has been released from prison¹.

Remember, running news is constantly evolving, so stay tuned for more updates! 🏃‍♀️🌟

For further reading, you can explore Runner’s World or other reliable sources¹.

Time for a Proper Update

I have been a but lax on this channel because, well, I guess it hasn't really generated as much interest as I hoped it would. Shock horror there isn't much of a cross over in the Venn diagram when the 2 major subjects are Carnivore and Runner. 

So what have I been doing since my last update in December? 

I set a 10k PB in January of 37:06, now that may seem good or bad (comparison is the thief of joy) but I was relatively happy with it. The conditions on the day were awful and I ran basically solo to a 6th place finish. 

I went on an amazing streak at parkrun and am working my way back to where I was after a medical incident, not related to carnivore, detailed me for a few weeks and I have since struggled to recreate the same form as I was in. 

But if you had told me last November, when I hadn't broken 18 for 10 months, that I would be down to 17:08 and consistently running under my then PB of 17:50 I would have been thrilled. Even just this week I ran 17:35 and wasn't completely happy yet it is 7th best ever time on that course. 

Couch to 5k - Getting into Running

 Title: Unleashing the Runner in You: A Comprehensive Review of the Couch to 5K Program

Introduction:

Welcome, aspiring runners and fitness enthusiasts, to our deep dive into the world of running. If you've ever thought about transforming from a couch potato to a 5K conqueror, you're in the right place. I'm [Your Name], and today we're breaking down the Couch to 5K program – a proven method to kickstart your running journey.

Section 1: The Why Behind the Run:

Before we delve into the nitty-gritty of the Couch to 5K (C25K) plan, let's explore why running is an excellent choice for beginners. Running not only enhances cardiovascular health but also acts as a powerful stress reliever, mood booster, and weight management tool. Plus, it's a sport that welcomes everyone with open arms – all you need is a good pair of running shoes.

Section 2: Decoding the Couch to 5K Plan:

The Couch to 5K program is a structured and gradual approach designed to take you from a sedentary lifestyle to confidently completing a 5K run in just a matter of weeks. Here's a closer look at the program's progression:

• Weeks 1-3: Begin with a 5-minute brisk warm-up walk, followed by alternating 60 seconds of jogging and 90 seconds of walking.

• Weeks 4-6: Increase running intervals, starting with a 3-minute run and 90 seconds of walking. Repeat this cycle, gradually building endurance.

• Weeks 7-9: Run continuously for 25 minutes, increasing weekly until you reach the 30-minute mark.

The brilliance of the Couch to 5K plan lies in its adaptability to various fitness levels. Whether you're a complete beginner or returning after a hiatus, the program is designed to be challenging yet achievable.

Section 3: Tips for Success:

Embarking on this running journey? Here are some key tips to ensure your success:

1. Invest in Quality Shoes: The right pair of running shoes can make all the difference, providing comfort and preventing injuries. This could be barefoot running shoe to build strength in your feet.

2. 
   

3. Listen to Your Body: Pay attention to signals of pain or fatigue. Rest is just as crucial as the run itself.

4. 
   

5. Stay Hydrated: Running can be sweaty business, so keep your water intake in check before, during, and after your runs. But don't worry too much when you are not going out for half an hour unless it is really hot.

6. 
   

7. Set Realistic Goals: Celebrate each milestone, no matter how small. Completing each week of the program is an accomplishment worth acknowledging.

Section 4: Conclusion and Summary:

In conclusion, the Couch to 5K program isn't just a running plan; it's a journey of self-discovery and personal achievement. Progress may be incremental, but remember, every step forward is a step toward a healthier, more active you.

If you found this in-depth review insightful, be sure to hit that thumbs up button and subscribe for more fitness tips, running advice, and overall wellness content. I'm [Your Name], encouraging you to believe in yourself, stay consistent, and enjoy every stride. Until next time, happy running!

Note I produced this using Gen AI, apologies for any mistakes I missed.

All time PB of 17:49

This morning I ran a parkrun PB of 17:49. Overall I am happy with it but honestly I think I have more in me. Working the mental side of running I have set my goals as ambitious or scary as, apparently, this is when they become meaningful. True it is long term goals, so with where I am at I am thinking sub 16, it will be a push but I do believe that with optimal training it is possible... in a few years. That being said I would like to see myself go sub 17:30 this winter, as a minimum and maybe even sub 17. 

What have I been doing to get to a sub 18, again? 

• Carnivore - This keeps me happy and healthy
• Intermittent Fasting - Is easy with carnivore and helps keep my weight down
• Eating enough - Before my recent holiday I don't think I was eating enough and was losing weight too quicky which was making me weaker when really pushing. 
• Working on my breathing through doing lots of research and breathing exercises
• Working on my mental health and mindset - Lots of books and listening and actioning the exercises in these books. 
• Increasing my speed work - I do so much less speed work than my peers. You hear 80/20 banded around and I am more like 95/5 most weeks with some 90/10. I am starting to do a little more whilst listening to my body. 
• Increasing my long run - I haven't really had a long run but would like to at least get in a fortnightly run of 10 miles and have started to do this. 

Another Summer Course PB

Another Summer course PB this week. Below are the splits between last week and this week. You can see I had a much more aggressive start and was 17 seconds up after 3k, I suffered because of this or the heat, it was really hot, in the 4th km and pushed through that in the last km to end up 12 seconds quicker. 

The table below shows my recent results. You can ignore the 21 and 22 minute runs as they were intentionally slow due to races, pacing or something. At the start of August I was struggling to break 20 minutes and by September was down to 19:14 and then over the last 3 efforts I have taken off 30 seconds, 24 seconds and 12 seconds! Some of that is weight as being back strict carnivore I have been getting back into race shape, the temperature has also decreased, though as I said it was hot, humid and breezy today. Really excited to see what I could do on slightly more rested legs, much cooler conditions and on a quicker course. 

The other bug change I have made that has contributed to the improvements over the last few weeks has been mindset. I have been listening to all the resources I can on it and have been implementing some changes. I won't go into details here but I think the changes I have made are going to continue to help me going forward in training and racing as well as processing when things don't go according to plan. 

It doesn't matter what you believe, just believe

Great to title a post with a quote or paraphase from Firefly, well Serenity but it's all good. Since my perceived failure at the 10k a few weeks ago I've been looking into various aspects on the mental side of things. This is not just about running but a wider view and some of the research out there is very interesting. 

There is some very interesting research out there showing that believing something will work for you is beneficial. The famous example is the milkshake mindset experiment where people had different biological responses to milkshakes depending on what nutrient value they thought it had. The upshot is if you believe food is good for you and filling and indulgent then you'll get a bigger response from your body! In my eyes this is perfect for Carnivore as the food, at least by those is the know, is seen as healthy but it is also seen a filling and awesome unlike a puny salad. 

In terms of your mindset when performing this can also be important so here's a list of things I think help my training or recovery or health that might have an additional impact because I've done research on them and still believe they truly work. 

Carnivore

Slow training

Highish miles

Short sharp speed work

Red light therapy

Breathing exercises

Compression and massage for recovery

Intermittent Fasting 

Short consistent strength and jumping work. 

Enjoying training and having a positive mindset

Barefoot training

You can read the original research here. 

Why eating meat isn't bad for the environment

 I was going to do a post on this but turns out someone already has so rather than reinvent the wheel I will just refer to his site and only really posting so that I have this for future reference. 

https://www.doctorkiltz.com/why-eating-meat-is-good-for-the-environment

25 second PB on the Eastbourne Summer Course

Please rewrite the following text, keep it as accurate as it is now but make it sound interesting and like it is written by a professional sports journalists. As always Saturday is parkrun day. This morning I head to Eastbourne parkrun where we are still on the much slower Summer course. I have heard slower runners say the grass and dampness underfoot costs them as much as 2 minutes, for me though it is more like 30 seconds. Last summer my fastest time on the summer course was 18:50 and when we got back on the winter route I ran a then PB of 18:30 followed by a 18:17. The below image shows these in reverse order. 

 Note that the 24:39 was the day before a 10k race and the 21:59 was me as the 22 minute pacer. 

Earlier this year I was hoping to get somewhere near my overall PB (17:50) whilst running the Summer course but it wasn't meant to be. Due to the path being rutted we didn't start the summer course until it was really hot. In the heat of the summer I lost my mojo, I forgot how much the heat impacts me, and during the holidays I overindulged on yogurt and put some weight on. I have been back on strict carnivore with some IF and the weight has started to come off nicely and I have been working on my mindset and this is helping me as well. 

2 weeks ago I ran 18:44 for a summer course PB and was pretty happy with this having not run sub 19:14 on the summer route this year. Today I managed to smash that with an 18:20, meaning I have gone 30 seconds quicker on the summer course this year compared to last year, if that improvement translates onto the winter route I am already in PB shape and I am just ramping up training and entering the cooler conditions. I know I have a break that I will have to take at some point over the winter and depending on exactly when that is and how much of an impact it has I think I can, going with a positive mindset here, break 17.

Here is the breakdown of todays run, note my watch always measures these things short and the first km and last km contain the grass so a slower first km is to be expected.: