Sleep Deprivation in Overnight Events

I was recently asked by my friend Ron about how to deal with the problems of 24 hour (or longer) events. While I now deal with sleep deprivation much better than I once did, I do not have a clear reason for my improvement. I've given some background and some suggestions at http://fellrnr.info/Sleep-Deprivation-in-Overnight-Events, and as always, I welcome input or suggestions.


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2009 Statistics

With my running over for 2009, I thought I'd look back over the year by pulling up some statistics - http://fellrnr.info/2009-Statistics. Overall, 2009 has been a very successful and enjoyable year for me. My primary goal for my 2010 training is to continue with the pattern I've established. I would like to do a run of 26 miles or more for 50 of the 52 weeks, something I started doing in the last few months of 2009. I plan to increase the level of interval training, and possibly include a few high mileage weeks (150-200 miles).

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Tangent - Back Surgery

I was recently asked about the back surgery that I had in 2004. As I am a believer in "constructive laziness" (http://en.wikipedia.org/wiki/Time_Enough_for_Love) I spent some time going over my training logs and wrote up my reply for the running tips site. As always, if anyone has any questions, just let me know. http://fellrnr.info/Back-Surgery


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Toughening Feet

For many years I've been looking at ways to toughen the skin on my feet. I've put together a short entry describing the things I've tried, and how well they worked for me. http://fellrnr.info/Toughening-Feet


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Delayed Onset Muscle Soreness

Do you find yourself sore after a marathon or long training run? You are probably suffering from Delayed Onset Muscle Soreness (DOMS). It's useful to know the difference between DOMS and other muscle damage, and how to limit or prevent DOMS in the future.

http://fellrnr.info/Delayed-Onset-Muscle-Soreness


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Tangent - Thoughts on pacing a marathon

Having just paced the Charlotte Thunder Road marathon, I thought I'd make some notes for myself and others about how best to act as a pacer. I polled the other pacers from Thunder Road and got some great extra tips; if you have any suggestions, please let me know. (BTW, I am always looking for feedback, suggestions, or disagreements - just let me know.)

http://fellrnr.info/Thoughts-on-Marathon-Pacing

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The Golden Rule of Tapering

I wanted to distill down my advice on tapering to a single, easy to remember 'golden rule'. I intentionally left this until after this weekend's marathons, as I wanted to give people time to muse on this before their next race.

http://fellrnr.info/Golden-Rule-of-Tapering


[Reposted due to errors. Twice!]

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Pre-Race Meals

I saw a question on Facebook by Th�oden Janes (http://obsruntheoden.blogspot.com) asking 'Pasta again' and it prompted me to post this note on pre-race meals. I assumed for years, that pasta was the only thing to eat before a race, but I have found that there are much better options - http://fellrnr.info/Pre-Race+Meals. But remember http://fellrnr.info/The-Golden-Rule-of-Racing

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Cryotherapy - Ice for Healing

This is a post I have been working on for months now. I wanted to write an article on using ice for healing that was based on the available science. Sadly, I found remarkably little science that covers this subject. This quote from a scientific journal looking at the studies that have been performed (a meta-study) sums things up: "Currently, no authors have assessed the efficacy of ice in the treatment of muscle contusions or strains. Considering that most injuries are muscle strains and contusions, this is a large void in the literature."

What I have written is based on the little research that is available, but also reflects my experience with using ice for healing. Personally, I have found amazing healing through ice; going from unable to walk properly one day to running normally the next. It's not always that easy, but I find that most muscular problems can be resolved with ice.

http://fellrnr.info/Cryotherapy+-+Ice+for+Healing


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MSM and Migraines

If you are a runner who suffers from migraines, be aware that the joint supplement MSM can make them worse - http://fellrnr.info/MSM-and-Migraines

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How to eat a Gel

It sounds so simple, but eating a Gel in a race is important to get right, and that little bit of carbohydrate can be the difference between a good race and bonking - http://fellrnr.info/How-to-eat-a-Gel

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Motivation

I was asked recently about how I avoid procrastination, which is really a question of motivation. This is my first pass at an answer, though it's a subject I will have to return to for further updates. Please forgive the roughness of this; normally I spend many days (sometimes weeks) revisiting draft entries to wordsmith them, but I wanted to get this answer out.

http://fellrnr.info/Motivation

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Documentation is Evil

As a writer, I like writing. It's easy to get caught up with the prose, and write more than is needed. I try to work on the basis that 'documentation is evil' - http://fellrnr.info/Documentation-Is-Evil If I use too many words, please remind me of these words ;}-

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Don't pause your watch

I wrote this tip in response to both my own experience when training for marathons, and what I see other runners doing. A 20 mile run with significant breaks does not prepare you for a marathon in the way that a continuous run does. Short breaks allow the body to bounce back remarkably quickly, but they have to be accounted for. http://fellrnr.info/Don%E2%80%99t-pause-your-watch

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Derby 50K Race Report

Theoden asked me to do a race report for the Derby 50K, which he kindly posted on his blog. If you are not a regular reader of his blog, the article is at http://obsruntheoden.blogspot.com/2009/12/he-kept-pain-at-bay-took-2nd-in-50k.html. Theoden's blog is well worth reading on a regular basis, and his Facebook questions (and the debate they spark) are wonderful.

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Blister Prevention

My friend Kelly asked me for some advice about blister prevention, so I wrote up my answer as a running tip, in case there were others who were interested. Having non-HS RDEB, I have rather more experience with blisters than I would like. However, if I can avoid blisters, you should be able to! http://fellrnr.info/Blister-Prevention

The blog is back...

This blog is back online after a three week outage. The problem was caused by Google automatic detection of ‘spam blogs’. I understand the issue of spam, and that the nature of automatic detection is error prone. However, a three week delay in restoring access is rather excessive. If you use the Google blogging service, you might want to consider migrating to a different provider. At the very least, take an export of your blog so you can move it or access the data while blocked.

I am going to repurpose this blog as a result of the outage. Instead of posting running tips to this blog directly, I will post them to http://fellrnr.info. I will post a link to the new articles into this blog, as well as http://fellrnr.tumblr.com and to Facebook.