Stretching videos added

I’ve added videos on dynamic stretching and post-run stretching to http://fellrnr.com/wiki/Stretching

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. http://fellrnr.com/wiki/Going_out_too_fast

(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. http://fellrnr.com/wiki/Warmup

There are also some more details on why warmup is important in http://fellrnr.com/wiki/VO2_Kinetics

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. http://fellrnr.com/wiki/Why_Google%2B_rather_than_Facebook

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. http://fellrnr.com/wiki/Calories_burned_running_and_walking

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

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. https://plus.google.com/u/0/109553491778245528622

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. http://fellrnr.com/wiki/Stretching

About Fellrnr

I've updated 'about fellrnr' to include some more detail about my history - http://fellrnr.com/wiki/About_Fellrnr
I wrote this update as part of fitocracy's 'weekly featured member spotlight' http://www.fitocracy.com/forum/topic/5994/

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

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

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

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 http://fellrnr.com/wiki/Running_Efficiency_Calculator

Pictures for fellrnr.com

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 - http://fellrnr.com/wiki/Popping_Blisters. Surprised that's the most popular page? I was too!

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.