Two pages - Electrolyte Capsules and Gels

Added two new Wiki pages on Electrolyte Capsules and Gels.

http://fellrnr.com/wiki/Electrolyte_Capsules
http://fellrnr.com/wiki/Comparison_of_Gels

Updates to "Your first 100 mile race"

http://fellrnr.com/wiki/Your_First_100_Mile_Race

Crewing an ultra

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

http://fellrnr.com/wiki/Crewing_an_Ultra

Hypothermia

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

http://fellrnr.com/wiki/Hypothermia

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 http://fellrnr.com/wiki/Observations_from_2011_Umstead_100_Aid_Station