Friday, December 30, 2011

Stretching videos added

I’ve added videos on dynamic stretching and post-run stretching to

Thursday, December 29, 2011

Going out too fast

Continuing my preparation for my 'top marathon mistakes' list, I've created an entry on 'going out too fast' If you've raced, you've almost certainly made this mistake.

(BTW, if anyone has a video showing the optical illusion that occurs at the start of a race as you're surrounded by runners all going the same pace or faster, please let me know. It would need to be a headcam or handheld video from the start of a race.)

How (and why) to warmup

As preparation for my ‘top marathon mistakes’ list, I’ve created an entry on how to warmup.

There are also some more details on why warmup is important in

Tuesday, December 27, 2011

OT - Why Google+ rather than Facebook

People have asked me why I left Facebook for Google plus, so I thought I'd make a few notes about my reasoning.

Calories burned running and walking

I've created some tables of the calories burned while running or walking, both on the flat and on different slopes.

Monday, December 26, 2011

Updated efficiency calculator

I've updated my Garmin Efficiency Calculator to add a lot more functionality. It will now graph the efficiency data for a run, including averaging, graphing and elevation adjustment.

Saturday, December 24, 2011

Leaving Facebook, still on Google+

I’m about to close my facebook account, but I’m on Google+ and nearly all my posts are public.

Thursday, December 22, 2011

Stretching update

This is a major update to the stretching page, with advice on stretching for warmup, cooldown, etc., as well as more of the science behind stretching. I will add pictures and/or videos soon.

Monday, December 19, 2011

About Fellrnr

I've updated 'about fellrnr' to include some more detail about my history -
I wrote this update as part of fitocracy's 'weekly featured member spotlight'

Saturday, December 17, 2011

VDOT Calcualator in Metric (min/Km)

I have added support for showing metric paces (min/Km) in VDOT calculator. Please let me know if you find any problems, as I had to make some extensive changes.

VDOT Calculator Bug Fix for old Internet Explorer

I've fixed a bug in the VDOT Calculator form that stopped it working in older versions of Internet Explorer. I'm sorry if this has caused you a problem.

Thursday, December 15, 2011

Long run difficulty

I have updated my VDOT calculator to provide an estimate of the relative difficulty of different long runs. The calculator is based on the relative glycogen depletion of different paces and distances. Let me know what you think (fellrnrfellrnrcom).

Running efficiency calculator (Garmin TCX files)

I’ve created a small utility to calculate running efficiency from Garmin TCX files. The utility uses a simplified calculation, based on the number of heart beats per mile to approximate the energy cost of running. You can read more, and download the utility at

Sunday, December 4, 2011

Pictures for

I've started to add more pictures to my Wiki, so let me know if you have any photos that I could use. They need to be pictures you have the copyright to, so I can use them, and I'm happy to give you credit. I'm particularly happy with the image I was given for my most popular page - Surprised that's the most popular page? I was too!

Saturday, December 3, 2011

Running Economy

A minor update to my entry on Running Economy. I plan on continuing to extend this page as I find more research.

Thoughts on sodium retention in exercise

I was recently given the opportunity to read a chapter of the upcoming book "waterlogged" by Dr. Tim Noakes. I've been looking at the research the Dr. Noakes references as well as other research around sodium loss. I agree with Dr. Noakes proposal that the main cause of hyponatremia is over hydration. All Dr. Noakes also proposes that the human body will stay in sodium balance during exercise and that the *only* cause of hyponatremia is over hydration. The research that I've looked at the to me to believe the for athletes exercising from moderate lengths of time in moderate conditions Dr. Noakes is probably correct, and that sodium balance will be naturally maintained. However, all of the research have found indicates that the sodium concentration of sweat is proportional to the sweat rate. This means the sweat rate increase, sodium losses increasing disproportionately quickly. You for instance, if I'm sweating at 0.5 L per hour, my sweat concentration should be around 15 mmol per liter which means I'm losing only about 350 mg per hour of sodium. If my sweat rate doubles to 1 L per hour, my sweat concentration triples to around 50 mmol per liter and I'm losing around 1200 mg per hour of sodium. Doubling the sweat rate again causes sodium losses to jumped to over 4000 mg per hour of sodium which is nearly 3 teaspoons of salt per hour. Dr. Noakes proposes that there are inactive sodium stores in the body that can compensate for sodium losses but the evidence to support this is rather dubious. In conclusion it is my belief that those running in hot humid conditions need to increase their sodium intake. If this running is for protracted periods and then the sodium intake needs to be increased during the run. I have updated my wiki in a number of places based on this information. I have a heat calculator which gives an estimate of the perceived temperature while running in different conditions and there is an option to search sodium losses in this calculator. I've created a calculator specifically to show sodium losses for different sweat rates. I've also updated my pages on hydration and Hyponatremia. Please let me know if you have any questions or comments.

Tuesday, November 29, 2011

Update on NSAIDs

A major update to 'NSAIDs (Ibuprofen/Acetaminophen) and running', including kidney failure, hydration/Hyponatremia problems, taking NSAIDs and racing. (There are also related updates to the pages on hydration and Hyponatremia)

Monday, November 28, 2011

100,000 Visitors has now had over 100,000 visitors so far (300,000 page views), and I'd like to thank everyone for their support. I'd especially like to thank everyone who posted a link to on their blog or website.

Friday, November 25, 2011

Training log tools updated

I've split my page on the importance of a training log into two, leaving the original page is focused just on why a training log is used when creating a second page covering the comparison of different training log tools. I've also added pages on the new websites I've used; fitocracy, fleetly and runkeeper.

Tuesday, November 22, 2011


A major update to the cramping page, updated with new research and suggestions for prevention and treatment -

Monday, November 21, 2011

Update on socks

A quick update on Drymax socks and a more comprehensive rating of various socks.

Thursday, November 17, 2011

Body fat scales

I have created an entry on body fat scales. I’ve found the whole body scales to work quite well and I include some recommendations .

Monday, November 14, 2011

An experiment with a three phase taper

I added some notes on my recent experiment with a three phase taper at

Sunday, November 13, 2011

Running in the heat calculators

I have updated my calculators for how temperature and humidity effect runners. These calculators take into account your height and weight as well as running pace.

What will the temperature feel like when running?

How fast can you run at different temperatures/humidities?

What's the ideal temperature to run at?

The math behind the heat calculators

Friday, November 11, 2011

Taper Psychosis

A short article on 'Taper Psychosis' and the psychological issues we suffer when tapering

Sunday, November 6, 2011

Running lights

Here's my guide to running lights -

Running safety

A new entry on running safety - and I'll be updating my page on running in the dark/running lights soon.

Friday, November 4, 2011

A graphical guide to taping blisters

Here's a graphical guide to taping blisters

Speeding up blister healing

I've updated my page on 'should you pop blisters' to include some details of how to speed up the healing process. (I hope you won't need this advice, as prevention is better than cure -

Thursday, November 3, 2011

Carbohydrate loading

I learned more than I expected researching carbohydrate loading for this new article, and I hope you find it equally useful.

Monday, October 31, 2011

October training macrolog

October training macrolog published at (553 miles averaging 7:54)

Three Phase Taper (AKA Overload Taper)

I've added an advanced tapering topic, Three Phase Taper (AKA Overload Taper) at

Friday, October 28, 2011

VDOT Calculator updated (include altitude table)

I’ve updated my VDOT calculator to give some extra information on training paces, as well as a new chart of altitude and race performance.

Thursday, October 27, 2011

Tapering 101

As part of my updates on tapering, I’ve made a major update to Tapering 101, which covers tapering at more detail.

Tuesday, October 25, 2011

Mizuno Breath Thermo

A quick update to to explain why I didn't look at Mizuno Breath Thermo (I don't like the material)

Monday, October 24, 2011

Arm Warmers

Here’s a quick review and comparison of various arm warmers -

Friday, October 21, 2011

Sleep and Obesity

I found some research on sleep and obesity which I found fascinating and challenging as I struggle with both my weight and getting enough sleep. While writing this up, I created a short article on Insulin Resistance as well which you may find interesting.

Thursday, October 20, 2011

Another Nutrient Timing Update

I was asked "What happens if you take in only protein or only carbs (as opposed to the 1:4 ratio) during the post-exercise window?" and so I've updated Nutrient Timing to help answer.

GOMAD Grazing for vegetarians and lactose intollerant

I have updated GOMAD Grazing to include some guidance for vegetarians and those that are lactose intolerance.

Wednesday, October 19, 2011

Update to Nutrient Timing

I've updated Nutrient Timing with a couple of diagrams that show what happens if you do or don't refuel within 45 minutes of finishing your training. With the refueling, your muscles stay insulin sensitive, which is a good thing, but without the fuel they actually become insulin resistant. I am writing up a Wiki entry on Insulin Resistance, so stay tuned.

Monday, October 17, 2011

Omega 3

I had trouble finding a simple explanation of Omega 3 oils and their health benefits, so I wrote up a simple Wiki entry along with some pictures.

I also updated GOMAD Grazing to recommend the high Omega 3 eggs, as these have the longer chain Omega 3 oils.

New plugin

I’ve just released a new version of the plugin that posts workouts from SportTracks to

Saturday, October 15, 2011

Practical Tapering

I've made a major update to my practical tapering page, with extra graphs and tables. In the near future I will update the deeper page (Tapering 101) and even include the advanced 'three phase taper' pattern.
If you find this information useful, please press the '+1' button. This helps me know what articles are worthwhile and what I should be focusing my time on.

Thursday, October 13, 2011

Flax seed caution

I updated GOMAD Grazing as too many flax seeds can cause health problems.

Wednesday, October 12, 2011

Racing while injured

A question on Quora prompted me to write about running while injured -

Friday, September 30, 2011

Wednesday, September 21, 2011

GOMAD Grazing

For the last couple of months I've been using an approach to nutrition I call 'GOMAD Grazing'. I've had a few requests to write up how this works, so I apologize for taking so long, but here it is.

Tuesday, September 20, 2011

North Coast 24 Hour Race Report

This weekend I placed second at the USA 24 Hour national championship race in Cleveland, Ohio with 146.28 miles. This gives me a place on the US national team to compete in the world championships in Poland next year.

Wednesday, September 7, 2011 upgraded!

I’ve upgraded the system that supports, so it should not be much faster. You shouldn’t see any difference other than the pages loading in a fraction of the time.

For those with a technical interest, I’ve moved from shared hosting to a virtual dedicated server by I’ve been impressed by how good the documentation is, which walked me through setting up the OS, and installing LAMP. I’ve gone for their cheapest plan at $20/month which is giving me page load times of <200ms, down from 2-5 seconds under Having more control of the OS has allowed me to install better PHP caching which has helped with performance.

Saturday, September 3, 2011

Update to Heat limited running pace

As part of my continuing research in to how heat affects runners, I have tweaked the formulas behind the ‘Heat limited running pace’ calculator. You will find the values have changed slightly, but not significantly. (For those interested, I have modified the parameters for calculating skin temperature based on Bodil Nielsen’s work).
Create customized chart:

Update to Perceived Temperature For Runners - Beta heat equivalent temperatures

After countless hours of research and tweaking, I believe I have developed a better table of the perceived temperature when running. This is currently in beta form, and I will continue to enhance it and put more details into the explanations, but I expect it replace the current ‘Perceived Temperature For Runners’. This new approach takes into account your height, weight and pace, all critical factors in how the heat affects you.

Create customized chart:
The current chart:

August mileage (614)

I've updated my training macrolog for August - 614 miles at an average of 7:59 pace.

more at

Tuesday, August 30, 2011

Update - Heat limited running pace

I realized that the calculator was not working due to caching, and people were seeing the same table all the time rather than one customized to their weight and height. This should be fixed now, though it may be a little slow.
Create customized chart:

Sunday, August 28, 2011

Google +1

One other change to - I've added the Google "+1" to the site. It will be interesting to see if people use it.

Heat limited running pace

I have just released a calculator that shows the maximum paces that can be run at given temperatures and humidities. You can see an example chart and some details of the calculations at or you can fill in your height and weight at to generate a chart customized for you. I will be making a few tweaks in near future, both to the algorithm and to reference the research that the calculator is based on. I'm also intending to create other calculators based on the same mathematical model. Let me know what you think.

Friday, August 12, 2011

Downhill running update

A minor updated to "downhill running" to add some images showing the damage to the muscles immediately and one day after damage from downhill running. The visuals help explain why your quads feel as bad as they do after a steep downhill.

Wednesday, August 10, 2011

stillness in motion

I have mentioned in my training entries the concept of "stillness in motion". I have attempted to convey what “stillness in motion” is and what is involved in achieving this state in this new Wiki entry.

Monday, August 8, 2011

Running and Stomach Problems

I’ve started a wiki page on stomach problems and I’d like your suggestions for additions. Any hints or tips people could try to avoid stomach issues when running?

Sunday, August 7, 2011

Skinfold Calipers

I've started a reworking of my page on ways of measuring body fat. I'm going to be splitting up the single large article into an overview and separate pages dedicated to the major techniques. The first new page is on calipers with the body fat scales next up.

Saturday, July 23, 2011

Best Running Watch

New wiki entry "best running watch" -

I've been asked a few times what running watch I recommend, so I finally put my thoughts into a Wiki page.

Part 1 of NSAIDs (Ibuprofen/Acetaminophen) and running

I'm publishing my page on NSAIDs (Ibuprofen/Acetaminophen) in two parts as the research is taking far longer than I expected. This first part covers how NSAIDs impair the healing process and a little on the long term effects. The second part will cover NSAIDs and hydration/hyponatremia as well as their use in racing.

Updated - "should I pop a blister" and "taping to prevent and treat blisters"

I've updated my pages on "should I pop a blister" and "taping to prevent and treat blisters". I've expanded the 'should I' page quite a bit, and I've added some new tapes and detachol to the taping page.

Monday, July 18, 2011

Update - AltoLab altitude training system

I've updated my Wiki entry on the AltoLab altitude training system I use, including a new conclusion section and a lot more observations.

Saturday, July 16, 2011

Morton's Neuroma Updated

I've updated my Morton's Neuroma page as I've had some confirmation that what fixed my MN is also working for other runners.

Friday, July 15, 2011

Viagra, Exercise and Altitude

To my surprise, Viagra may help improve exercise at altitude as well as treat altitude sickness. I’ve written a new Wiki article on the subject based on the available scientific research available. If you’ve used Viagra for altitude I’d be interested in hearing from you.,_Exercise_and_Altitude

I’ve also updated several other Altitude pages to clarify the terminology between Intermittent Hypoxic Exposure (brief periods of low oxygen at rest) and Intermittent Hypoxic Training (exercising with low oxygen).

Saturday, May 28, 2011

Tuesday, May 24, 2011

Update - ice for healing

An update to recommendations on ice. This is partly a tidy up, and partly to widely publicized recommendations to avoid using ice.

Beetroot and Running Performance

A new wiki entry on Beetroot (beets) and running performance. The research indicates that beetroot gives a remarkable improvement, with no side effects. Almost too good to be true.

Thursday, May 19, 2011

Comparison of energy gels updated

I've updated my gel comparison with more details. I may be adding more gels in the future depending on interest.

Sunday, April 10, 2011

Crewing an ultra

A list of tips for crewing an ultra; please send me any ideas for additions or changes.


This is the first in a series of updates based on my time at the Umstead 100 aid station.

Tuesday, April 5, 2011

Observations from 2011 Umstead 100 Aid Station

I recently had the opportunity to work the main aid station at the Umstead 100. I was inspired and humbled but the many examples of courage I saw that night. I also learned more about the sport, the people who take part and the ones that support them. I've recorded some of my observations and lessons at

Saturday, March 5, 2011

Updated Supercompensation

I updated the 'supercompensation' page with better pictures and some new ideas. - running does not make you fit, it's the rest that follows running

Sunday, February 27, 2011

Minor Updates

Minor update with what’s working for me to

Bug fix to heat adjustment in

Some tweaks and emphasis for

Wednesday, February 23, 2011

Updated ? Heat Acclimation Training

It’s the time of year when the weather will start warming up, which will slow all of us down. I’ve started my heat training, and so I’ve taken the opportunity to update my Wiki entry on heat acclimation training. I’ve found some new research that indicates that heat acclimation training also improves cold weather performance, something that goes against conventional wisdom. I’ve added some extra cautions, and some details of the heat suit approach I use.

Sunday, February 13, 2011

Marathon Training Plans

I've updated my comparison of marathon training plans to include Pfitzinger;s 'advanced marathoning' and I've also added a matrix how suitable I think the plans are for different types of runners. Let me know what you think.

Saturday, February 12, 2011

Updates to ITBS, Altitude training and more

I've updated my page on ITBS to include a number of possible treatments.

An update on how I’ve found the AltoLab altitude training system at

Some notes on the foam rollers I use at

I’ve changed my recommendations for compression tights, with the Saucony replacing the Zoot as recommended (2XU is still my first choice) at

Minor updates to my recommended headphones based on another year’s experience

Tuesday, February 8, 2011


Like many people, my life has been scarred by cancer, and over the years I have come to both fear and hate cancer. I’ve lost both parents to cancer, and it’s a horrific fate. So when a friend recommended the book 'Anticancer' I was intrigued. I found the book well researched, well written and well worth reading. It’s given me an increased sense of control, empowerment and hope.

I’ve put together a brief synopsis of the book, which I hope will prove useful and perhaps encourage you to pick up a copy. Even more, I hope that you will be able to embrace some the lifestyle changes that will improve your health and chances of avoiding or beating the evil blight. For me, I’ve finally made the move to Organic milk and started to do more meditation.

Updated Garmin footpod calibration utility

I have just released an updated version of the Garmin footpod calibration utility. In addition to the command line version, I've created a GUI based alternative.

Sunday, January 30, 2011

Morton's Neuroma

I've written up some of the things I've learned about Morton's Neuroma, which I'm currently suffering from.


Updated entry on cramping with some new information

Sunday, January 23, 2011

Some minor wiki updates

A few more cold weather tips -

Some extra marathon pacer tips - (thanks Mike W!)

Updates to the Garmin footpod calibration utility -

Some notes on how to remix music for running -

An extra tip on shin splints -

Monday, January 10, 2011

Pacing your marathon

This entry was in response to the question 'What is the best way to pace a marathon?' (

Wednesday, January 5, 2011

The four hour body & resulting New Years Resolutions

The 4 hour body could be considered a ‘hacking guide to the human body’, focusing on minimum effort for maximum effect. It’s one of the most promising books I’ve read in many years, and if you only read one book this year, it should be the 4 hour body. (Actually, if you only read one book this year, you should read more.) I have a review and overview at

The 4 hour body has prompted me to make a number of New Year Resolutions ( There is evidence that making New Year Resolutions is effective in making changes - though I believe that a public declaration of intention is a powerful form of motivation at any time of the year.