October training macrolog

October training macrolog published at http://fellrnr.com/wiki/Training_Macrolog (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 http://goo.gl/JLi8k

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. http://fellrnr.com/wiki/VDOT_Calculator

Tapering 101

As part of my updates on tapering, I’ve made a major update to Tapering 101, which covers tapering at more detail. http://fellrnr.com/wiki/Tapering_101

Mizuno Breath Thermo

A quick update to http://fellrnr.com/wiki/Arm_Warmers to explain why I didn't look at Mizuno Breath Thermo (I don't like the material) http://fellrnr.com/wiki/Mizuno_Breath_Thermo

Arm Warmers

Here’s a quick review and comparison of various arm warmers - http://fellrnr.com/wiki/Arm_Warmers

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. http://goo.gl/9sWpu While writing this up, I created a short article on Insulin Resistance as well which you may find interesting. http://goo.gl/7x3aG

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. http://goo.gl/H8wMW

GOMAD Grazing for vegetarians and lactose intollerant

I have updated GOMAD Grazing to include some guidance for vegetarians and those that are lactose intolerance. http://goo.gl/ijjTA

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. http://goo.gl/XobDb

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. http://goo.gl/BNGZ9

I also updated GOMAD Grazing to recommend the high Omega 3 eggs, as these have the longer chain Omega 3 oils. http://fellrnr.com/wiki/GOMAD_Grazing

New dailymile.com plugin

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

http://goo.gl/XsSNv

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.
http://fellrnr.com/wiki/Practical_Tapering
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.

Flax seed caution

I updated GOMAD Grazing as too many flax seeds can cause health problems. http://fellrnr.com/wiki/GOMAD_Grazing

Racing while injured

A question on Quora prompted me to write about running while injured - http://fellrnr.com/wiki/Racing_while_injured