Efficiency Calculator Update

I've added some extra notes to my Running Efficiency Calculator to hopefully answer some of the questions. I've also added an alternative calculator that produces absolute rather than relative numbers.

http://fellrnr.com/wiki/Running_Efficiency_Calculator
http://fellrnr.com/wiki/Alternative_Efficiency_Calculator

Running Efficiency Calculator

This calculator is one way of evaluating your running efficiency. It has a number of limitations, as it depends on heart rate which can fluctuate independent of energy expenditure, but I believe it is worthwhile.

http://fellrnr.com/wiki/Running_Efficiency_Calculator

Updates to Nutrient Timing, SportTracks, Long Term Health

I’ve updated http://fellrnr.com/wiki/Nutrient_Timing to include details of how use nutrient timing to recover from long runs, which differs from the standard Nutrient Timing System.

I’ve changed http://fellrnr.com/wiki/SportTracks with more information. I’ve become a big fan of SportTracks and I’ve migrated to using it as my primary record.

I added a few details of running and anti-aging, with a link to the excellent description from ‘cure aging or die trying’ http://fellrnr.com/wiki/Running_and_long_term_health

A Great Marathon

A local group of runners was recently discussing our local marathon, Charlotte's Thunder Road and if it was 'a great race'. This made me wonder what characterizes a ‘great race’ and how Thunder Road measures up. Here are my thoughts...

http://fellrnr.com/wiki/A_Great_Marathon

SportTracks Polar ProTrainer Sync Plugin

I've just released a plugin for SportTracks to synchronize some of the data stored in the Polar ProTrainer files with the data in SportTracks.

http://fellrnr.com/wiki/SportTracks_Polar_ProTrainer_Sync_Plugin

Marathon Pace Band Generator

This pace band will generate three lists of split times; an even split and two 'safety margin' splits. The safety margin splits run the race slightly faster in the first half, so you reach the 13.1 mile mark either one or two minutes ahead of even pace. After the half-way point, all three use even pace to the end. I aim to be between the one and two minute safety margins.

http://fellrnr.com/wiki/Marathon_Pace_Band

Garmin 310XT Foot Pod Calibration

Here's a little utility I wrote to parse the Garmin TCX files to work out how to recalibrate the foot pod with a 310XT. Rather niche, but someone may find it handy.

http://fellrnr.com/wiki/Garmin_310XT_Foot_Pod_Calibration

Locus of Control and Running Survey Results

Many thanks to everyone who replied to the Internal Control Index Survey. I've posted the results to the ICI page of my Wiki, and I can send anyone the raw data if they are interested. http://fellrnr.com/wiki/Internal_Control_Index#ICI_and_Running_Survey

I updated the Wiki page to give a few details on how to interpret ICI values. I hope to have more information once some inter-library loans and book purchases arrive.

Sorry this has taken so long, but I had to find the time to write some code to scrape the data from the Survey Monkey site, as you can't download the data without a paid account.

Back to Back Marathons

A question was recently asked about running marathons on consecutive days (back to back), so I put together a few tips. http://fellrnr.com/wiki/Back_to_Back_Marathons

Running and Lower GI Issues

I have gathered advice and suggestions for dealing with lower GI problems while running. While not a pleasant subject, it does affect a significant portion of runners.

http://fellrnr.com/wiki/Running_and_Lower_GI_Problems

Locus of Control and Running

Some people believe they are in control of their lives, while others believe that external forces control them. Locus of control is the term for this belief in internal or external control, and Internal Control Index is one test to measure it. I created a JavaScript page that simplifies taking the test, along with a survey for people to record their ICI value and their running status. I hypothesize that runners will have a higher ICI than non-runners, and this survey is a way of evaluating this.

If you are interested, go to http://fellrnr.com/wiki/Internal_Control_Index and see what your value is, then fill in the survey box below. (This is the first time I’ve used Survey Monkey, so let me know if you have a problem.)

fellrnr.com performance changes

I've been spending some time trying to improve the performance of fellrnr.com. Hopefully these changes will make things a little more usable. Unfortunately, the options for improving things with GoDaddy shared hosting are limited and the Wiki engine I use is quite heavy weight. I’ll keep an eye on performance and I may resort to moving to an alternative provider, or hosting it at home.

Protein Powder Contamination

A July 2010 Consumer Report test revealed that a number of protein powders are contaminated with Arsenic, Cadmium, Lead and Mercury. For more details, see http://fellrnr.com/wiki/Protein_Powder_Contamination and http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/overview/index.htm

I have also updated The Runners Diet at http://fellrnr.com/wiki/The_Runners_Diet

Mid-Run Fueling

I was recently asked about how to approach mid-run fueling by a friend who has been increasing his mileage and reached the point where fuel has become needed. http://fellrnr.com/wiki/Mid_Run_Fueling

Sore Feet

Some thoughts on the causes and treatment of sore feet.

http://fellrnr.com/wiki/Sore_Feet

The Runners Diet

This entry looks at my approach to weight loss and diet. It's not a quick fix, or an easy solution, but it is the condensation of the diet books and research that I've read and tried over the years.
http://fellrnr.com/wiki/The_Runners_Diet
I’ve also created an entry looking at ways of measuring body fat - http://fellrnr.com/wiki/Body_Fat_Measures

Headphones for running

I added a review of various headphones for running - http://fellrnr.com/wiki/Headphones_for_Running

About me, book reviews, and a request...

I"ve added a few updates to fellrnr.com. I've updated the "about me" section and added a couple of book reviews. I've also added a request to support fellrnr.com by spreading the word.

http://fellrnr.com/wiki/About_Fellrnr
http://fellrnr.com/wiki/Epidermolysis_Bullosa
http://fellrnr.com/wiki/Spread_the_Word

http://fellrnr.com/wiki/Book_Review_%E2%80%93_Trail_Guide_to_the_Body
http://fellrnr.com/wiki/Book_Review_%E2%80%93_Fixing_Your_Feet

Updated "Comparison of Altitude Training Systems"

http://fellrnr.com/wiki/Comparison_of_Altitude_Training_Systems

Coping with Injury

I hope you never have to read this ;}

http://fellrnr.com/wiki/Coping_with_Injury

Extreme Shoe Modifications

I have a blister that is healing slowly, so I needed to do something to improve matters. After my first run of the day, I came home and spent an hour or so cutting up running shoes. I sacrificed three pairs of shoes to find the right approach and I documented it on the Wiki as http://fellrnr.com/wiki/Extreme_Shoe_Modifications

The new Injinji Liner Socks

The originals were great, and the updated version are even better.

http://fellrnr.com/wiki/Injinji_Liner_Socks

Stretching

While it is a common belief that runners should stretch, the evidence refutes this. With the notable exception of the hamstrings, stretching does not reduce injury risk. Furthermore, flexibility in certain areas is linked to reduced running economy.

http://fellrnr.com/wiki/Stretching

The last 10K

This is my personal perspective on the last 10K of the marathon race - http://fellrnr.com/wiki/The_Last_10K

Running Breakthroughs

I’ve added a list of my running breakthroughs at http://fellrnr.com/wiki/Running_Breakthroughs including a new entry on http://fellrnr.com/wiki/Downhill_Running

Foam Roller, Trigger Points, & Massage

I was asked about the near-magical foam roller, so I wrote a Wiki article. But to explain the http://fellrnr.com/wiki/Foam_Roller you need to understand what http://fellrnr.com/wiki/Trigger_Points are and how http://fellrnr.com/wiki/Massage helps.

Altitude training

I’ve added entries on the altitude system I just purchased at http://fellrnr.com/wiki/AltoLab
I also added new sections on IHT at http://fellrnr.com/wiki/Intermittent_Hypoxic_Training and http://fellrnr.com/wiki/Intermittent_Hypoxic_Training_101 as well as updating http://fellrnr.com/wiki/Altitude_Training_Approaches

Plantar Fasciitis

This entry covers my experiences with Plantar Fasciitis, what helped and what didn’t. It is not intended to be a comprehensive review of Plantar Fasciitis, or to provide specific medical advice.

http://fellrnr.com/wiki/Plantar_Fasciitis

Two minor updates - fixing iPod remote and Modified Nike Frees.

http://fellrnr.com/wiki/Modified_Nike_Free (use an electric knife)
http://fellrnr.com/wiki/Fixing_iPod_remote_headphones (use silica gel)

Racing 2 Marathons

I have been asked a number of times about how to race two marathons close together. I've converted one of my answers into a tip page. http://fellrnr.com/wiki/Racing_2_Marathons

Altitude Training

I've been reading up on altitude training, and recorded my thoughts on the wiki. Let me know if you have any questions...

http://fellrnr.com/wiki/Altitude_Training_Approaches
http://fellrnr.com/wiki/Altitude_Training
http://fellrnr.com/wiki/Hypoxia_Systems
http://fellrnr.com/wiki/Book_Review_%E2%80%93_Altitude_Training_and_Athletic_Performance

I'm very tempted by the AltoLab system - let me know if you've tried it!

Updates to Hydration, hyponatremia and sodium loss

I've updated my entries on hydration. The overview article has some tweaks and the detailed article has a new section giving details on sodium losses while racing. There is also a table of sodium losses for sample times, sweat rates and acclimation levels.

Overview - http://fellrnr.com/wiki/Practical_Hydration
Details - http://fellrnr.com/wiki/Hydration_101
Sodium Loss table - http://fellrnr.com/wiki/Sodium_Loss

Recovery runs, toxic miles, golden rule of training and more

http://fellrnr.com/wiki/Recovery_Runs

http://fellrnr.com/wiki/Toxic_Miles

http://fellrnr.com/wiki/Golden_Rule_of_Training

http://fellrnr.com/wiki/Limitations_of_Jack_Daniel%27s_Running_Formula

When to eat Energy Gels in the Marathon?

It is not uncommon for Gels to be offered once or twice in the latter miles of a marathon, but is that the right time to eat them? Are one or two Gels the right number?


http://fellrnr.com/wiki/When_to_eat_Energy_Gels_in_the_Marathon

Nutrient Timing

'More calories, less body fat' sounds too good to be true and I have been very skeptical in my research and experimentation. What I have found is a wide body of scientific studies that indicate that correctly timing your nutrition for recovery from exercise can improve your fitness and body composition. Put another way, for an athlete, when you eat is more important that what you eat. What to get stronger, leaner, and faster? Read on…

http://fellrnr.com/wiki/Nutrient_Timing

Tips for your first 100 mile race

I was recently asked for some advice from someone doing their first 100 mile race and so I put together a list of tips that may prove useful. As always, if you have any suggestions for other tips, just let me know.

http://fellrnr.com/wiki/Your_First_100_Mile_Race

Rrunning in the heat

http://fellrnr.com/wiki/Running_in_the_Heat

As always, I'm interested in any additional tips or advice I can add to the article ;}

Umstead 100 Race Report

http://fellrnr.com/wiki/2010_Umstead_100

One for running geeks - Excel macros for pace calculations

I did this page a while back and forgot to post about it. I use these macros all the time, including the creation of the pace table for heat and the marathon.


http://fellrnr.com/wiki/Excel_Macros_for_pace

Update to 'Impact of Heat on Marathon Performance'

I did some more work on this page, creating a table of performance values to make it easier to use. I also included some thoughts on marathon selection. It occurs to me that a (moderately) hilly but chilly course like Charlotte's Thunder Road marathon may be a better choice for a good performance than a flatter, but possibly warmer race.

http://fellrnr.com/wiki/Impact_of_Heat_on_Marathon_Performance

Impact of Heat on Marathon Performance

It’s harder to run in hotter weather, something that is easy to forget when toeing the line at a marathon. If you’ve set goals based on cool weather training or performance without taking the heat into account, you will go out too fast and your overall time will suffer. But how much does your performance change with temperature? I found a study that gives some answers.

http://fellrnr.com/wiki/Impact_of_Heat_on_Marathon_Performance

Cramps

Many runners suffer from cramps, and sometimes cramps can be severe enough to prevent the completion of an event, or catastrophically impact performance. What causes cramps and how can they be prevented? Sadly, no one seems to know, but here is what I’ve found out.

http://fellrnr.com/wiki/Cramps

Drop Bags

Many ultramarathon races allow for drop bags. Typically this is either a single drozp bag that you can access multiple times, or several drop bags you can access once. These drop bags are helpful, but add logistical complexity. Here are some thoughts on using drop bags.
http://fellrnr.com/wiki/Drop_Bags

Heat Acclimation Training

Training for a spring race requires some extra caution. In many situations, you will have been training through the winter, so you will have no adaptation to the heat. A spring race may be cool, but there is also a risk of conditions that are warm enough (above 50f) to impair performance. Heat adaptation training can prepare you for these warmer conditions. This type of training is also valuable if you are traveling to a warmer climate for a race, or if you are training in the cool part of the day for a race in the warmer times.

http://fellrnr.com/wiki/Heat_Acclimation_Training

Aid Stations

Using aid stations well in an ultra can make a significant difference to your race time and race experience. Here are my tips…

http://fellrnr.com/wiki/Aid_Stations

Fueling in an Ultra

In an ultramarathon race, fueling is critical to success. These tips represent my thoughts and experiences. If you have tips you'd like to add, just let me know.

http://fellrnr.com/wiki/Fueling_in_an_Ultra

Iliotibial band syndrome

I have a limited experience with ITBS, but I have found that focusing on the muscle that acts on the ITB to be more effective than anything I do to the ITB itself.

http://fellrnr.com/wiki/Iliotibial_band_syndrome

Yasso 800s

Yasso 800s, named after the runner who invented them, Bart Yasso, are both a workout and a fitness test.

http://fellrnr.com/wiki/Yasso_800s

2010 Mount Mitchell Challenge

Mount Mitchell Challenge - Race report at http://fellrnr.com/wiki/2010_Mount_Mitchell_Challenge along with some new posts on...

http://fellrnr.com/wiki/Taping
http://fellrnr.com/wiki/Dirty_Girl_Gaiters
http://fellrnr.com/wiki/Traction_Aids

The FIRST training plan ? Run Less Run Faster

This plan is based around running 3 days per week and cross training for 2 days per week. It is similar in many ways to Jack Daniel's Running Formula.

http://fellrnr.com/wiki/FIRST

The Broken 5K Workout

This is one of my favorite workouts, and one that I have seen used successfully by other runners.

http://fellrnr.com/wiki/Broken_5K

Downhill Interval Training

Running downhill is one of the most important parts of training, and sadly, one of the most ignored. This page gives a staged approach to downhill interval training.

http://fellrnr.com/wiki/Downhill_Intervals

Updated trail tips and 10 essentials

I've updated the list of trail tips based on input from readers

http://fellrnr.com/wiki/Running_Trails

I've also added my take on the '10 trail essentials'

http://fellrnr.com/wiki/10_Trail_Essentials

Trail Running Tips

My friend Landon asked me for advice for her first trail run, which prompted me to write down my thoughts as a series of tips. If anyone has tips they'd like to add, then please let me know.

http://fellrnr.com/wiki/Running_Trails

Medium Intensity High Volume intervals

Doing a high volume of intervals is very unusual, but it is worth considering for experienced athletes. Caution - This is a rather brutal workout.

http://fellrnr.com/wiki/Medium_Intensity_High_Volume_Intervals

Update to 'walking breaks'

I added some extra notes to provide guidance on when to use walking breaks

http://fellrnr.com/wiki/Walking_Breaks#Are_walking_breaks_right_for_you_and_your_race.3F

Icing with a Camelbak

A simple solution for those hard to ice hamstrings and other body parts.

http://fellrnr.com/wiki/Icing_with_a_Camelbak

Chocolate Milk Drink for Recovery

This is the recipe for my recovery drink.

http://fellrnr.com/wiki/Chocolate_Milk_for_Recovery

Walking Breaks

This article has more details on the benefits of taking walking breaks, and how to train. I’ve added in some sample pace tables for different run/walk ratios.

Edit - http://fellrnr.com/wiki/Walking_Breaks (forgot the URL first time around!)

Upcoming Articles

o Downhill Intervals
o Medium Intensity High Volume Intervals
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings
o Golden rule of training
o Running your first 100 mile race

Tabata High Intensity Interval Training

This is often claimed to be one of the most effective forms of interval training. It produces remarkable results for such a short workout, and I find it to be great fun.

http://fellrnr.com/wiki/Tabata_High_Intensity_Interval_Training

What I'm Surfing

I thought I'd put together a list of the blogs and sites that I surf on a regular basis. Let me know if there's something I'm missing ;}

http://fellrnr.com/wiki/What_I_am_Surfing

Upcoming Articles

o Downhill Intervals
o Tabata high intensity interval training
o Medium Intensity High Volume Intervals
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings
o Golden rule of training
o Running your first 100 mile race

Shin Splints

Some thoughts on shin splints and their treatment.

http://fellrnr.com/wiki/Shin_Splints

Upcoming Articles

o Downhill Intervals
o Tabata high intensity interval training
o Medium Intensity High Volume Intervals
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings
o Golden rule of training
o Running your first 100 mile race

Notes from a high mileage experiment

If you've been following my recent training on facebook.com or dailymile.com, you'll know I've been doing more miles than usual. I decided to document this experiment, partly to answer your questions, and partly to reinforce the lessons I've learned. Sometime I can be hard of thinking ;}

http://fellrnr.com/wiki/Notes_from_a_high_mileage_experiment

I've also started a page of links to barefoot/primal running pages at http://fellrnr.com/wiki/Primal_Running_Links so let me know if you have any to add.

I've updated my race calendar at http://fellrnr.com/wiki/Races

Upcoming Articles

o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Product Review - Theratherm

I believe ice is much better for healing than heat, but I do use heat treatment occasionally. When I do use heat, I use the Theratherm electric blanket.

http://fellrnr.com/wiki/Theratherm

Upcoming Articles

o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Fellrnr has moved to fellrnr.com

The fellrnr tips site has moved to http://fellrnr.com, so update any bookmarks you have. I won’t be taking down http://fellrnr.info (http://fellrnr.pbworks.com) any time soon, but it won’t be updated. Now I’m done migrating to the new site, I can focus on writing some new tips ;}



Technobable: If you are curious about the technical details here they are. I chose pbworks.com because it was free, has no adverts and is easy to use. The site has worked pretty well, but some of the options (custom domain support, CSS, etc) require you to pay for access. The cost of paying for a pbworks premium account is significantly more than having a flexible hosting account from someone like godaddy.com. Also, pbworks is not a true Wiki, but a simplified HTML site, which I found frustrating.

After some research I decided to go with a hosted server from godaddy.com, which costs $5/month and allows you to install a wide variety of software. I used the godaddy simplified install of MediaWiki (the software behind Wikipedia.org), which was remarkably easy.

Advanced configuration of MediaWiki involves editing PHP files, which is not for the non-technical. I set things up so that I’m the only editor, though I may open this up in the future.

Converting the pages from pbworks to MediaWiki involved half a day’s C# coding. The pbworks format is really based around HTML, not Wiki, so there were a lot of ‘oddities’ that crept in. (Email me if you need a copy of the code.) I was surprised just how many pages there were to convert and validate. Everything is not perfect, but it is pretty close.

The option of hosting a forum or blog within the same godaddy site is a bonus.

If you have any questions, just email me or ping me on facebook.

Product Review - Thumper

While the Thumper looks like a vibration massage device, it is not. It uses a much stronger, slower force to treat muscular problems.

http://fellrnr.info/Thumper


Upcoming Articles

o Gear review - Theratherm for heat therapy
o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Weight Loss and Performance

Will being thinner make you faster? For many, weight loss can lead to improved running. There are some important caveats with that idea, but there is also some simple math that can give some hints.

http://fellrnr.info/Weight-Loss-and-Performance

Upcoming Articles

o Gear review - Theratherm for heat therapy
o Gear review - Thumper
o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

VDOT Based Intensities

This page gives some background to the VDOT paces that have been discussed in recent updates. To fully understand, you need to read the book 'Jack Daniels Running Formula', but this page should give you a grounding.

http://fellrnr.info/VDOT-Based-Intensities

I've also updated the VDOT calculator page with some notes on the quantities and limits - http://fellrnr.info/VDOT-Calculator


Upcoming Articles
o Weight Loss, Performance and VDOT
o Gear review - Theratherm for heat therapy
o Gear review - Thumper
o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

VDOT Calculator

Finding your VDOT is not rocket science and an online VDOT calculator can make things even easier. This page follows on from yesterdays http://fellrnr.info/Jack-Daniels-Running-Formula and today's earlier http://fellrnr.info/VDOT



http://fellrnr.info/VDOT-Calculator


Upcoming Articles
o Weight Loss, Performance and VDOT
o Gear review - Theratherm for heat therapy
o Gear review - Thumper
o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Jack Daniels' VDOT

The idea of VDOT as a measure of performance and a way of determining training paces is at the heart of Jack Daniels's training plans. This page follows on from yesterdays http://fellrnr.info/Jack-Daniels-Running-Formula

http://fellrnr.info/VDOT

Upcoming Articles
o Jack Daniels VDOT calculator
o Weight Loss, Performance and VDOT
o Gear review - Theratherm for heat therapy
o Gear review - Thumper
o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Jack Daniels Running Formula

No, not Jack Daniels the distiller, but Jack Daniels the coach! As many of you will know, I am a big fan of the Jack Daniels training plans. I've tried a lot of different plans over the years, but Jack Daniels is the best I have found.

http://fellrnr.info/Jack-Daniels-Running-Formula


Upcoming Articles
o Jack Daniels VDOT
o Jack Daniels VDOT calculator
o Gear review - Theratherm for heat therapy
o Gear review - Thumper
o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Tips for training for your first 100 mile race

The 100 mile race is a brutal distance, and compared with shorter distances, there is a lack of good training advice. These tips aim to give some general direction to someone preparing for their first 100 mile race. I am also hoping to record some of the expertise of some of the experienced ultrarunners out there; it you have suggestions to augment this article, please let me know.

http://fellrnr.info/Training-for-your-first-100-mile-race

Upcoming Articles
o Jack Daniels running formula
o Jack Daniels VDOT
o Jack Daniels VDOT calculator
o Gear review - Theratherm for heat therapy
o Gear review - Thumper
o Golden rule of training
o Running your first 100 mile race
o Shin Splints

(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Slowing up at Weymouth Woods 100K

Weymouth Woods 100K provided an interesting opportunity to analyze split times in an ultra. This is an exercise in intellectual curiosity, which I found fascinating even if it did not provide any revelations.

http://fellrnr.info/Slowing-up-at-Weymouth-Woods-100K

Upcoming Articles
o Jack Daniels running formula
o Jack Daniels VDOT
o Jack Daniels VDOT calculator
o Gear review - Theratherm for heat therapy
o Gear review - Thumper
o Golden rule of training
o Tips for training for your first 100 mile race
o Shin Splints

(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Arm Position

Arm position is one of the factors that determines your cadence. Having the right arm position is part of having good form and good biomechanics.

http://fellrnr.info/Arm-Position

(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

The end of overeating'

I recently read 'The end of overeating', a book that looks at weight loss from the psychology perspective. I found the book useful, a little overly long, but highly recommended.

http://fellrnr.info/Book-Review-%E2%80%93-The-end-of-overeating

As an aside, I am working on a number of articles, including
o Jack Daniels running formula
o Jack Daniels VDOT
o Jack Daniels VDOT calculator
o Arm position
o Gear review - Theratherm for heat therapy
o Gear review - Thumper
o Golden rule of training
o Tips for training for your first 100 mile race
o Fartlek

(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Popping Blisters

I believe that most runners should not get blisters in races shorter than 100 miles. If I can avoid blisters with genetically weak skin, runners with normal skin should be fine! However, blisters do occur and the decision to pop them or not is never easy. This article talks about the pros and cons, as well as techniques.

http://fellrnr.pbworks.com/Popping-Blisters

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A brief guide to ultramarathon distances

Each race distance is very different, with its own characteristics and challenges. This article gives an overview of the common ultramarathon distances and, for want of a better term, their 'flavor'.

http://fellrnr.pbworks.com/A-brief-guide-to-ultramarathon-distances

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In a race, walk before you have to

One of the more common mistakes I see when I pace marathons is running until forced to walk by exhaustion. This is a rather more emotive subject than is should be, but taking walking breaks can be the best strategy for many runners.

http://fellrnr.info/In-a-race,-walk-before-you-have-to

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Essential Ultrarunning Tips

Most of my tips are intended for most runners, but I wanted to pull together some tips specifically for ultrarunning. This article covers what I believe are the most critical tips that are specific to completing ultramarathon distances. They are by no means the only ultrarunning specific tips, and I will include other tips in the future. I think different runners would include different tips as 'core', but I think these are the tips that can separate success from DNF for many people.

http://fellrnr.info/Essential-Ultrarunning-Tips

(This tip was renamed from 'core ultrarunning tips', as that sounded too much like it was about core training.)

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Practical Aerobic Intervals and Aerobic Interval Training 101

This pair of articles gives a simple introduction to aerobic interval training. The 'Practical Aerobic Intervals' give advice on how to start doing aerobic intervals. The '101' article gives a little more background. These are not intended to be comprehensive guides, but rather a starting point. As always, I would highly recommend reading "Jack Daniel's Running Formula."

http://fellrnr.info/Practical-Aerobic-Intervals and http://fellrnr.info/Aerobic-Interval-Training-101

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Supercompensation and why exercise does not make you fit

This maybe obvious to most people, but I thought it was worth stating clearly and explicitly. I wrote this note after replying to multiple forum queries with this same information; it was obviously time to write it once and reference it ;}



I suspect that many problems runners have are due to not fully understanding this most basic of principles.

http://fellrnr.info/Supercompensation-and-Why-exercise-does-not-make-you-fit


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Practical Interval Training

The second installment in the series on interval training gives some high level advice on injury prevention and where to start. I hope to have more detailed articles on aerobic interval training very soon.

http://fellrnr.pbworks.com/Practical-Interval-Training

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Oops

I've just found out that my posts to this blog have been getting the URLs wrong. The software I use has been including the period at the end of a sentence with the URL, so you get a 'not found' type of error.

I believe I have corrected this on all of the blog entries going back to when I first started using the Wiki approach.

My apologies for the inconvenience.

Jonathan

Introduction to Interval Training

This is the first in a series of articles on interval training. Over the years I have come to believe that interval training should be used by all runners of all abilities. To plagiarize Sun Tzu and add a little hyperbole, "It is a matter of life and death, a road either to safety or to ruin. Hence it is a subject of inquiry which can on no account be neglected."


http://fellrnr.pbworks.com/Introduction-to-Interval-Training

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P.S. If you've not read Sun Tzu, you really should. It's not just about war, but about how to succeed, regardless of how you define success.

The importance of a training log

The changeover of the year is a good time for looking back over your training log. For instance, I put together some statistics for last year at http://fellrnr.info/2009-Statistics.If you don't have a training log, they are a great idea and this is a good time to start one. I've put together some notes on the various options in http://fellrnr.com/wiki/The_importance_of_a_training_log. My top pick for training log is dailymile.com (http://fellrnr.info/Dailymile)

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