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...