September Macro Training Log

September was 418 miles - http://fellrnr.com/wiki/Training_Macrolog

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.

http://fellrnr.com/wiki/GOMAD_Grazing

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.

http://fellrnr.com/wiki/2011_North_Coast_24_Hour_National_Championships

Fellrnr.com upgraded!

I’ve upgraded the system that supports fellrnr.com, 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 godaddy.com shared hosting to a virtual dedicated server by linode.com. I’ve been impressed by how good the linode.com 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 godaddy.com. Having more control of the OS has allowed me to install better PHP caching which has helped with performance.

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).
Details: http://fellrnr.com/wiki/Heat_limited_running_pace
Create customized chart: http://fellrnr.com/wiki/VDOT_Calculator

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.

Details: http://fellrnr.com/wiki/Beta_heat_equivalent_temperatures
Create customized chart: http://fellrnr.com/wiki/VDOT_Calculator
The current chart: http://fellrnr.com/wiki/Perceived_Temperature_For_Runners

August mileage (614)

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

more at http://fellrnr.com/wiki/Training_Macrolog