February 2012
6 posts
Oops - fellrnr.com outage!
The server ran out of disk space yesterday and had to be restarted. I have my dropbox account on the server for backups and file sharing (it’s great for both purposes and I don’t know how I survived without it). However, the server had only been allocated 4 Gb of space and dropbox replicates 2Gb free, so I blew things up. Lesson learned! BTW, if you don’t use dropbox yet, please use this...
Training Monotony
Monotony is considered a sign of an ineffective training program. Monotonous training has a similar level of stress each day. High levels of monotony tend to increase fatigue, have a higher risk of overtraining, and produce less benefit than low monotony routines. This new article is part of my work on Overtraining and introduces the concept of Monotony, how it can be calculated and provides a...
TRIMP ('TRaining IMPulse')
As part of my research into overtraining, I’ve been looking at ways of measuring the impact of training. I’ve created an article on TRIMP (‘TRaining IMPulse’) and the various ways it can be calculated. http://fellrnr.com/wiki/TRIMP
Free software for altitude training released
I’ve release the software I use for altitude training. I use this software with a pulse oximeter and the AltoLab altitude training system. I’m not sure how many people will find this useful, so the documentation is embryonic. http://fellrnr.com/wiki/Hypoxic_Timer and details of the supported pulse oximeters at http://fellrnr.com/wiki/Pulse_Oximeter
More background at...
Mental fortitude
I had a question about my wiki entry on ‘Top 10 marathon racing mistakes’ about mental fortitude and if it could be actively developed. I’ve spent some time thinking about this and I believe that you can train your fortitude in much the same way you can speed or endurance. I’ve written this up as http://fellrnr.com/wiki/Mental_fortitude and I’m interested in any...
Janurary 2012 Mileage
It’s rather late, but I worked out my January mileage, which was 367 miles. More details at http://fellrnr.com/wiki/Training_Macrolog
January 2012
6 posts
Top 10 Marathon Training Mistakes
I’ve just completed my list of the top marathon training mistakes, which I hope people will find useful. I’ve learned about these mistakes not only from my own experience, but also from spending time with many marathon runners of varying abilities.
http://fellrnr.com/wiki/Top_10_Marathon_Training_Mistakes
Race simulation
Race Simulation is a key aspect of preparing for competition. This article looks at using training runs to simulate race conditions, as well as specific options for simulating marathons and ultramarathons. http://fellrnr.com/wiki/Race_Simulation
Cooldown
A short article on cooling down, which is beneficial after fast or long runs. http://fellrnr.com/wiki/Cooldown
Top 10 Marathon Racing Mistakes
I’ve published my top 10 list of marathon racing mistakes, with another list covering marathon training mistakes to follow. As always, let me know what you think. http://fellrnr.com/wiki/Top_10_Marathon_Racing_Mistakes
Freedom Park 24 Hour
Some comments on Freedom Park 24 Hour - https://plus.google.com/u/0/109553491778245528622/posts/fMyE4Lsx5LU
2011 and December statistics
In December I ran 507 miles, bringing the year’s total to 4,699. I did not have the racing success I did in 2010, partly due to injury problems early in the year, then focusing on the national 24 hour championships later. However, my one major success of the year was qualifying for the world 24 hour championships, which made 2011 a great year for me. More at...
December 2011
16 posts
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...
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 (http://fellrnr.com/wiki/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...
November 2011
14 posts
Update on NSAIDs
A major update to ‘NSAIDs (Ibuprofen/Acetaminophen) and running’, including kidney failure, hydration/Hyponatremia problems, taking NSAIDs and racing. http://fellrnr.com/wiki/NSAIDs_and_Running (There are also related updates to the pages on hydration and Hyponatremia)
100,000 Visitors
Fellrnr.com has now had over 100,000 visitors so far (300,000 page views), and I’d like to thank everyone for their support. I’d especially like to thank everyone who posted a link to fellrnr.com on their blog or website.
Training log tools updated
I’ve split my page on the importance of a training log into two, leaving the original page is focused just on why a training log is used when creating a second page covering the comparison of different training log tools. I’ve also added pages on the new websites I’ve used; fitocracy, fleetly and runkeeper.
http://fellrnr.com/wiki/The_importance_of_a_training_log...
Cramping
A major update to the cramping page, updated with new research and suggestions for prevention and treatment - http://fellrnr.com/wiki/Cramps
Update on socks
A quick update on Drymax socks and a more comprehensive rating of various socks.
http://fellrnr.com/wiki/Dry_Max_Socks
http://fellrnr.com/wiki/Blister_Prevention_and_Socks
Body fat scales
I have created an entry on body fat scales. I’ve found the whole body scales to work quite well and I include some recommendations . http://fellrnr.com/wiki/Body_Fat_Scales
An experiment with a three phase taper
I added some notes on my recent experiment with a three phase taper at http://fellrnr.com/wiki/Three_Phase_Taper
Running in the heat calculators
I have updated my calculators for how temperature and humidity effect runners. These calculators take into account your height and weight as well as running pace.
What will the temperature feel like when running? http://fellrnr.com/wiki/Perceived_Temperature_For_Runners
How fast can you run at different temperatures/humidities? http://fellrnr.com/wiki/Heat_limited_running_pace
...
Taper Psychosis
A short article on ‘Taper Psychosis’ and the psychological issues we suffer when tapering http://fellrnr.com/wiki/Taper_Psychosis
Running lights
Here’s my guide to running lights - http://fellrnr.com/wiki/Running_Lights
Running safety
A new entry on running safety - http://fellrnr.com/wiki/Running_Safety and I’ll be updating my page on running in the dark/running lights soon.
A graphical guide to taping blisters
Here’s a graphical guide to taping blisters http://fellrnr.com/wiki/Taping
Speeding up blister healing
I’ve updated my page on ‘should you pop blisters’ to include some details of how to speed up the healing process. http://fellrnr.com/wiki/Popping_Blisters (I hope you won’t need this advice, as prevention is better than cure - http://fellrnr.com/wiki/Blister_Prevention)
Carbohydrate loading
I learned more than I expected researching carbohydrate loading for this new article, and I hope you find it equally useful. http://goo.gl/p2OrV
October 2011
15 posts
October training macrolog
October training macrolog published at http://fellrnr.com/wiki/Training_Macrolog (553 miles averaging 7:54)
Three Phase Taper (AKA Overload Taper)
I’ve added an advanced tapering topic, Three Phase Taper (AKA Overload Taper) at http://goo.gl/JLi8k
VDOT Calculator updated (include altitude table)
I’ve updated my VDOT calculator to give some extra information on training paces, as well as a new chart of altitude and race performance. http://fellrnr.com/wiki/VDOT_Calculator
Tapering 101
As part of my updates on tapering, I’ve made a major update to Tapering 101, which covers tapering at more detail. http://fellrnr.com/wiki/Tapering_101
Mizuno Breath Thermo
A quick update to http://fellrnr.com/wiki/Arm_Warmers to explain why I didn’t look at Mizuno Breath Thermo (I don’t like the material) http://fellrnr.com/wiki/Mizuno_Breath_Thermo
Arm Warmers
Here’s a quick review and comparison of various arm warmers - http://fellrnr.com/wiki/Arm_Warmers
Sleep and Obesity
I found some research on sleep and obesity which I found fascinating and challenging as I struggle with both my weight and getting enough sleep. http://goo.gl/9sWpu While writing this up, I created a short article on Insulin Resistance as well which you may find interesting. http://goo.gl/7x3aG
Another Nutrient Timing Update
I was asked “What happens if you take in only protein or only carbs (as opposed to the 1:4 ratio) during the post-exercise window?” and so I’ve updated Nutrient Timing to help answer. http://goo.gl/H8wMW