Notes from a high mileage experiment

If you've been following my recent training on facebook.com or dailymile.com, you'll know I've been doing more miles than usual. I decided to document this experiment, partly to answer your questions, and partly to reinforce the lessons I've learned. Sometime I can be hard of thinking ;}

http://fellrnr.com/wiki/Notes_from_a_high_mileage_experiment

I've also started a page of links to barefoot/primal running pages at http://fellrnr.com/wiki/Primal_Running_Links so let me know if you have any to add.

I've updated my race calendar at http://fellrnr.com/wiki/Races

Upcoming Articles

o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Product Review - Theratherm

I believe ice is much better for healing than heat, but I do use heat treatment occasionally. When I do use heat, I use the Theratherm electric blanket.

http://fellrnr.com/wiki/Theratherm

Upcoming Articles

o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Fellrnr has moved to fellrnr.com

The fellrnr tips site has moved to http://fellrnr.com, so update any bookmarks you have. I won’t be taking down http://fellrnr.info (http://fellrnr.pbworks.com) any time soon, but it won’t be updated. Now I’m done migrating to the new site, I can focus on writing some new tips ;}



Technobable: If you are curious about the technical details here they are. I chose pbworks.com because it was free, has no adverts and is easy to use. The site has worked pretty well, but some of the options (custom domain support, CSS, etc) require you to pay for access. The cost of paying for a pbworks premium account is significantly more than having a flexible hosting account from someone like godaddy.com. Also, pbworks is not a true Wiki, but a simplified HTML site, which I found frustrating.

After some research I decided to go with a hosted server from godaddy.com, which costs $5/month and allows you to install a wide variety of software. I used the godaddy simplified install of MediaWiki (the software behind Wikipedia.org), which was remarkably easy.

Advanced configuration of MediaWiki involves editing PHP files, which is not for the non-technical. I set things up so that I’m the only editor, though I may open this up in the future.

Converting the pages from pbworks to MediaWiki involved half a day’s C# coding. The pbworks format is really based around HTML, not Wiki, so there were a lot of ‘oddities’ that crept in. (Email me if you need a copy of the code.) I was surprised just how many pages there were to convert and validate. Everything is not perfect, but it is pretty close.

The option of hosting a forum or blog within the same godaddy site is a bonus.

If you have any questions, just email me or ping me on facebook.

Product Review - Thumper

While the Thumper looks like a vibration massage device, it is not. It uses a much stronger, slower force to treat muscular problems.

http://fellrnr.info/Thumper


Upcoming Articles

o Gear review - Theratherm for heat therapy
o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

Weight Loss and Performance

Will being thinner make you faster? For many, weight loss can lead to improved running. There are some important caveats with that idea, but there is also some simple math that can give some hints.

http://fellrnr.info/Weight-Loss-and-Performance

Upcoming Articles

o Gear review - Theratherm for heat therapy
o Gear review - Thumper
o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

VDOT Based Intensities

This page gives some background to the VDOT paces that have been discussed in recent updates. To fully understand, you need to read the book 'Jack Daniels Running Formula', but this page should give you a grounding.

http://fellrnr.info/VDOT-Based-Intensities

I've also updated the VDOT calculator page with some notes on the quantities and limits - http://fellrnr.info/VDOT-Calculator


Upcoming Articles
o Weight Loss, Performance and VDOT
o Gear review - Theratherm for heat therapy
o Gear review - Thumper
o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)

VDOT Calculator

Finding your VDOT is not rocket science and an online VDOT calculator can make things even easier. This page follows on from yesterdays http://fellrnr.info/Jack-Daniels-Running-Formula and today's earlier http://fellrnr.info/VDOT



http://fellrnr.info/VDOT-Calculator


Upcoming Articles
o Weight Loss, Performance and VDOT
o Gear review - Theratherm for heat therapy
o Gear review - Thumper
o Golden rule of training
o Running your first 100 mile race
o Shin Splints
o Tabata high intensity interval training
o Cucumber for post race nausea
o The broken 5k workout
o Chocolate milk drink for recovery
o Camelbak for icing hamstrings



(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)