Updated VDOT Calculator

I’ve made a number of changes to my VDOT calculator.

• The value of VDOT and VO2max are no longer assumed to be the same. The VDOT value is now a table lookup using the values given in Jack Daniels Running Formula, where VO2max remains a calculation. The values of VDOT and VO2max tend to be close when a longer race is given as input, but differ more for shorter distances.
• The Jack Daniels training paces use the VDOT values, but the predicted race performances and the FIRST training paces continue to use VO2max. I may change this prediction to use other formulas in the near future.
• I’ve added a pace for 800 meter aerobic intervals, based on linear interpolation of the faster and slower paces, as the book does not specify this distance.
• The error handling is improved, detecting more erroneous conditions.
• I’ve made it clearer that only the long runs are given for the Jack Daniels marathon plans, not the second quality workout. I’m not trying to replace the book, just make it easier to use.
• All instances of ‘VO2max’ should now be written correctly; there is a dot above the V and the 2 is subscript.

A comparison of calf compression sleeves

I've added an evaluation of eight different calf compression sleeves to my review of compression tights. There are a number of great sleeves on the market, as well as a few I'd recommend you avoid. http://fellrnr.com/wiki/A_review_of_graduated_compression_wear

The importance, prevention and treatment of Delayed Onset Muscle Soreness (DOMS)

The landing forces from running, especially downhill running, tend to produce Delayed Onset Muscle Soreness (DOMS). DOMS not only involves delayed soreness, but also immediate weakness can ruin a race.  However, a key benefit of DOMS inducing exercise is that a bout of DOMS can give protection against similar future exercise, and the protection lasts for months. Taking protein after DOMS inducing exercise is one of the best treatments, though compression clothing, caffeine and massage can also help. This article distills over 100 scientific studies in a practical summary for athletes of all levels. http://fellrnr.com/wiki/Delayed_Onset_Muscle_Soreness

More support for Runkeeper from SportTracks

I've updated my SportTracks plugin so it has better support for Runkeeper, including writing extra details to comment fields, support for posting GPS and heart rate tracks, and posting calories. http://fellrnr.com/wiki/SportTracks_Dailymile_Plugin

Bug fix for Garmin Footpod calibration utility

I've released a bugfix for my Garmin Footpod calibration utility. The scaling factor was right, but the speed graph was misleading. I was normalizing the GPS and footpod speeds against each other, was rather useless. Now it displays the speed in meters/second, which should be more informative. http://fellrnr.com/wiki/Garmin_Foot_Pod_Calibration

SportTracks Analytics and Dailymile/Runkeeper publish plugin is now free

I've changed my Analytics and Dailymile/Runkeeper publish plugin so that it is free. You can find the details of the plugin at http://fellrnr.com/wiki/SportTracks_Dailymile_Plugin

Updated - the best lights for running

I've added some notes to my recommendations on the best lights for running to explain the battery life of the Petzl RXP. The manufacturer's chart is a little confusing to say the least. http://fellrnr.com/wiki/Best_Running_Lights