The new iPod Nano reviewed for runners

I've updated my review of MP3 music players for running to include the latest iPod Nano, as well as expanding the reviews of other players and providing recommendations for different runners based on their requirements

Heart Rate Drift

I've written a new article on Heart Rate Drift, which is the rise in Heart Rate during extended exercise. This has some important implications for people doing Heart Rate based training, as the intensity of a given heart rate changes during a longer workout. 

I've also updated my entry on Heart Rate with some notes about Heart Rate Drift and the importance of testing, not calculating maximum heart rate. 

More energy gels compared - eGel, CarbBOOM, Chia Surge and PocketFuel

I've added eGel, CarbBOOM, Chia Surge and PocketFuel to my comparison of energy gels. I've also made the table sortable, and I plan to add a flowchart to help people choose the right gel for them soon.

Tabata Workouts

To follow up on my article on High Intensity IntervalTraining, I've added a page on the famous, but rarely followed, Tabata workout.

VDOT calculator for longer Tempo runs and HIIT/Tabata

I’ve updated my VDOT calculator with a couple of new features:

• It will show the modified tempo runs based on the Jack Daniels recommendations. These are the longer, slower tempo runs up to an hour in duration. I’ve used the values from the book, but they are only for VDOT increments of 5, so I’ve added some linear interpolation to give the other values. I’ve also done some calculations for slower runners with VDOT below 30.
• I’ve added the paces for High Intensity Interval Training and Tabata.
• The value for the 800 meter 'I' interval is not interpolated from other values.
• There is a bug fix for the VDOT calculations for runners slower than a 4:50 marathon, which Jack Daniels does not have in the book

Tabata workouts and High Intensity Interval Training

Tabata workouts and High Intensity Interval Training (HIIT) have become both popular and controversial. There are those that believe they are a silver bullet that will dramatically improve performance and others that believe that HIIT is more like snake oil. While these dramatic positions make for entertaining reading, the truth is rather more subtle. I've reviewed the scientific studies to come up with some recommendations based on your fitness objectives.
http://fellrnr.com/wiki/High_Intensity_Interval_Training