February 2010
14 posts
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...
January 2010
21 posts
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...
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,...
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...
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...
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 -...
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 -...
Jack Daniels Running Formula
No, not Jack Daniels the distiller, but Jack Daniels the coach! As many of you will know, I am a big fan of the Jack Daniels training plans. I’ve tried a lot of different plans over the years, but Jack Daniels is the best I have found.
http://fellrnr.info/Jack-Daniels-Running-Formula
Upcoming Articles
o Jack Daniels VDOT
o Jack Daniels VDOT calculator
o Gear review - Theratherm for...
Tips for training for your first 100 mile race
The 100 mile race is a brutal distance, and compared with shorter distances, there is a lack of good training advice. These tips aim to give some general direction to someone preparing for their first 100 mile race. I am also hoping to record some of the expertise of some of the experienced ultrarunners out there; it you have suggestions to augment this article, please let me know.
...
Slowing up at Weymouth Woods 100K
Weymouth Woods 100K provided an interesting opportunity to analyze split times in an ultra. This is an exercise in intellectual curiosity, which I found fascinating even if it did not provide any revelations.
http://fellrnr.info/Slowing-up-at-Weymouth-Woods-100K
Upcoming Articles
o Jack Daniels running formula
o Jack Daniels VDOT
o Jack Daniels VDOT calculator
o Gear review - Theratherm...
Arm Position
Arm position is one of the factors that determines your cadence. Having the right arm position is part of having good form and good biomechanics.
http://fellrnr.info/Arm-Position
(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)
The end of overeating'
I recently read ‘The end of overeating’, a book that looks at weight loss from the psychology perspective. I found the book useful, a little overly long, but highly recommended.
http://fellrnr.info/Book-Review-%E2%80%93-The-end-of-overeating
o As a note, I am working on a number of articles, including
o Jack Daniels running formula
o Jack Daniels VDOT
o Jack Daniels VDOT...
Popping Blisters
I believe that most runners should not get blisters in races shorter than 100 miles. If I can avoid blisters with genetically weak skin, runners with normal skin should be fine! However, blisters do occur and the decision to pop them or not is never easy. This article talks about the pros and cons, as well as techniques.
http://fellrnr.pbworks.com/Popping-Blisters
(This entry is posted to...
A brief guide to ultramarathon distances
Each race distance is very different, with its own characteristics and challenges. This article gives an overview of the common ultramarathon distances and, for want of a better term, their ‘flavor’.
http://fellrnr.pbworks.com/A-brief-guide-to-ultramarathon-distances
(This entry is posted to http://fellrnr.us, http://fellrnr.tumblr.com and to Facebook)
Core Ultrarunning Tips
Most of my tips are intended for most runners, but I wanted to pull together some tips specifically for ultrarunning. This article covers what I believe are the most critical tips that are specific to completing ultramarathon distances. They are by no means the only ultrarunning specific tips, and I will include other tips in the future. I think different runners would include different tips as...
Practical Aerobic Intervals and Aerobic Interval...
This pair of articles gives a simple introduction to aerobic interval training. The ‘Practical Aerobic Intervals’ give advice on how to start doing aerobic intervals. The ‘101’ article gives a little more background. These are not intended to be comprehensive guides, but rather a starting point. As always, I would highly recommend reading “Jack Daniel’s Running...
Practical Aerobic Intervals and Aerobic Interval...
This pair of articles gives a simple introduction to aerobic interval training. The ‘Practical Aerobic Intervals’ give advice on how to start doing aerobic intervals. The ‘101’ article gives a little more background. These are not intended to be comprehensive guides, but rather a starting point. As always, I would highly recommend reading “Jack Daniel’s Running...
Supercompensation and why exercise does not make...
This maybe obvious to most people, but I thought it was worth stating clearly and explicitly. I wrote this note after replying to multiple forum queries with this same information; it was obviously time to write it once and reference it ;}
I suspect that many problems runners have are due to not fully understanding this most basic of principles.
...
Practical Interval Training
The second installment in the series on interval training gives some high level advice on injury prevention and where to start. I hope to have more detailed articles on aerobic interval training very soon.
http://fellrnr.pbworks.com/Practical-Interval-Training
(This entry is posted to http://fellrnr.us http://fellrnr.tumblr.com and to Facebook)
Introduction to Interval Training
This is the first in a series of articles on interval training. Over the years I have come to believe that interval training should be used by all runners of all abilities. To plagiarize Sun Tzu and add a little hyperbole, “It is a matter of life and death, a road either to safety or to ruin. Hence it is a subject of inquiry which can on no account be neglected.”
...
The importance of a training log
The changeover of the year is a good time for looking back over your training log. For instance, I put together some statistics for last year at http://fellrnr.info/2009-Statistics. If you don’t have a training log, they are a great idea and this is a good time to start one. I’ve put together some notes on the various options in http://fellrnr.info/The-importance-of-a-training-log. My...