Extreme Shoe Modifications

I have a blister that is healing slowly, so I needed to do something to improve matters. After my first run of the day, I came home and spent an hour or so cutting up running shoes. I sacrificed three pairs of shoes to find the right approach and I documented it on the Wiki as http://fellrnr.com/wiki/Extreme_Shoe_Modifications

The new Injinji Liner Socks

The originals were great, and the updated version are even better.

http://fellrnr.com/wiki/Injinji_Liner_Socks

Stretching

While it is a common belief that runners should stretch, the evidence refutes this. With the notable exception of the hamstrings, stretching does not reduce injury risk. Furthermore, flexibility in certain areas is linked to reduced running economy.

http://fellrnr.com/wiki/Stretching

The last 10K

This is my personal perspective on the last 10K of the marathon race - http://fellrnr.com/wiki/The_Last_10K

Running Breakthroughs

I’ve added a list of my running breakthroughs at http://fellrnr.com/wiki/Running_Breakthroughs including a new entry on http://fellrnr.com/wiki/Downhill_Running

Foam Roller, Trigger Points, & Massage

I was asked about the near-magical foam roller, so I wrote a Wiki article. But to explain the http://fellrnr.com/wiki/Foam_Roller you need to understand what http://fellrnr.com/wiki/Trigger_Points are and how http://fellrnr.com/wiki/Massage helps.

Altitude training

I’ve added entries on the altitude system I just purchased at http://fellrnr.com/wiki/AltoLab
I also added new sections on IHT at http://fellrnr.com/wiki/Intermittent_Hypoxic_Training and http://fellrnr.com/wiki/Intermittent_Hypoxic_Training_101 as well as updating http://fellrnr.com/wiki/Altitude_Training_Approaches