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interval
A COMPARISON OF THE BEST MARATHON TRAINING PLANS Three runs per week; Tempo Runs, Interval Training and Long Runs, plus 2 days of cross training. Galloway. All plans use Walking Breaks and some include training runs longer than the marathon distance. Hanson. The Long Runs are limited to 16 miles but they include shorter mid-week marathon paced running. Higdon.TRAINING MONOTONY
Training Monotony is related to Supercompensation and the need for adequate rest to recover from training. Exercise produces a temporary decrease in fitness, followed by a recovery and Supercompensation. With sufficient rest between workouts, fitness improves. Without sufficient recovery time, the fatigue builds up until injury orOvertraining
TEMPO RUNS, THE LEAST EFFECTIVE FORM OF TRAINING Tempo Runs, the least effective form of training. A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace representsthe no man's
TOP 10 MARATHON TRAINING MISTAKES 1.2 Training Mistake 2 - Insufficient long runs. Many marathon runners have 20 miles as their longest training run, and often at a much slower pace than they intend to race at. A long run of 20 miles at ~30% slower (~2:00 min/mile) than marathon pace is about half the difficulty of the race itself. TAPING YOUR FEET TO PREVENT OR TREAT BLISTERS Taping may be required to prevent blisters or if they occur anyway, to help treat them. Different tapes have different properties, and it'sbest to gain
A COMPARISON OF THE BEST ENERGY GELS Energy gels are easy to digest, but they can spike your blood sugar, so ideally take one within 5 minutes or so of starting the run. I think the Peanut Butter Gu is a good option as it has a little bit of fat and isn't too sweet, but other gels will work well. A REVIEW AND COMPARISON OF HOKA ONE ONE RUNNING SHOES Most of the Hokas are very softly cushioned, though Hoka are using a firmer RMAT foam in some of their shoes that seems hard by comparison. The Hokas have far less of a drop between the heel and forefoot than a traditional shoe. The Hokas have claim 3-4.5mm of drop, but measurements suggest it's more like 6mm. FELLRNR.COM, RUNNING TIPS Downhill Running. For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training. Overtraining Syndrome. I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that running 3-4 time per week is optimal. Maximum Heart Rate. TRIMP - FELLRNR.COM, RUNNING TIPSSEE MORE ON FELLRNR.COM CHARGING A WATCH WHILE RUNNING Charging a watch while running. Even the Best Running Watch doesn't have the battery life for longer ultramarathons. Even those with the longer battery lives ten to run out around 20-24 hours, and that's under optimal conditions. Most runners in a 100-mile race will need a little longer at least. One option is to reduce the GPS pollinginterval
A COMPARISON OF THE BEST MARATHON TRAINING PLANS Three runs per week; Tempo Runs, Interval Training and Long Runs, plus 2 days of cross training. Galloway. All plans use Walking Breaks and some include training runs longer than the marathon distance. Hanson. The Long Runs are limited to 16 miles but they include shorter mid-week marathon paced running. Higdon.TRAINING MONOTONY
Training Monotony is related to Supercompensation and the need for adequate rest to recover from training. Exercise produces a temporary decrease in fitness, followed by a recovery and Supercompensation. With sufficient rest between workouts, fitness improves. Without sufficient recovery time, the fatigue builds up until injury orOvertraining
TEMPO RUNS, THE LEAST EFFECTIVE FORM OF TRAINING Tempo Runs, the least effective form of training. A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace representsthe no man's
TOP 10 MARATHON TRAINING MISTAKES 1.2 Training Mistake 2 - Insufficient long runs. Many marathon runners have 20 miles as their longest training run, and often at a much slower pace than they intend to race at. A long run of 20 miles at ~30% slower (~2:00 min/mile) than marathon pace is about half the difficulty of the race itself. TAPING YOUR FEET TO PREVENT OR TREAT BLISTERS Taping may be required to prevent blisters or if they occur anyway, to help treat them. Different tapes have different properties, and it'sbest to gain
A COMPARISON OF THE BEST ENERGY GELS Energy gels are easy to digest, but they can spike your blood sugar, so ideally take one within 5 minutes or so of starting the run. I think the Peanut Butter Gu is a good option as it has a little bit of fat and isn't too sweet, but other gels will work well. A REVIEW AND COMPARISON OF HOKA ONE ONE RUNNING SHOES Most of the Hokas are very softly cushioned, though Hoka are using a firmer RMAT foam in some of their shoes that seems hard by comparison. The Hokas have far less of a drop between the heel and forefoot than a traditional shoe. The Hokas have claim 3-4.5mm of drop, but measurements suggest it's more like 6mm. TAPING YOUR FEET TO PREVENT OR TREAT BLISTERS Taping may be required to prevent blisters or if they occur anyway, to help treat them. Different tapes have different properties, and it'sbest to gain
INTERNAL CONTROL INDEX The Internal Control Index is a way of measuring Locus of Control, which is the extent to which individuals believe that they can control events that affect them.Individuals with a high internal locus of control believe they are in control of their lives, while those with a low internal locus of control believe that other factors control theirlife.
24 HOUR RACES
The usual rules apply. All of the usual rules of ultrarunning still apply to 24 hour races, so have a read of Essential Ultrarunning Tips, Sleep Deprivation in Overnight Events, and Your First 100 Mile Race. Remember to drink to thirst and eat what appeals. Loop Size. 24 hourraces
TEMPO RUNS, THE LEAST EFFECTIVE FORM OF TRAINING Tempo Runs, the least effective form of training. A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace representsthe no man's
PFITZINGER'S ADVANCED MARATHONING This plan is likely to increase your risk of Overtraining, rather than reduce it. Sub 3:00: 4. This plan is focused more on faster runners. 3:00-4:30: 3. This plan is probably a stretch for mid-pack runners. 4:30-5:30: 0. Trying to do this level of intensity and mileage is too much slower runners. 5:30+: 0. VERTICAL OSCILLATION (BODY BOUNCE) AND RUNNING Vertical Oscillation is how much you "bounce" when you run. It seems rather obvious that greater Vertical Oscillation is going to be less efficient and reducing this movement will improve Running Economy.However, The Science of Running Economy does not really support this idea. There's evidence that if you intentionally try to increase your Vertical Oscillation by bounding higher on each step MORTONS NEUROMA, SYMPTOMS AND FIXES A Morton's Neuroma normally causes a burning pain in the forefoot, just behind the 3rd and 4th toes (sometimes behind the 2nd and 3rd toes). The pain often radiates towards the toes, and sometimes there is numbness rather than pain. The underlying cause is inflammation of the nerve between the bones of the forefoot, often triggered by narrowor
MECHANISMS OF OVERTRAINING SYNDROME There are many proposed mechanisms behind Overtraining Syndrome, but none of them are generally accepted.. Glycogen hypothesis.One hypothesis is that Overtraining Syndrome produces chronically depleted Glycogen levels leading to the problems of Overtraining Syndrome.While there is evidence of lower blood sugar in overtrained athletes, Glycogen stores are generally replenished between exercises. RUNNING WITH LYDIARD Arthur Lydiard coached many elite runners in the 1960's, and his marathon training program dates from that period. Lydiard is famous for requiring his runners to run 100 miles per week, which he felt was an optimal distance. BEETROOT AND RUNNING PERFORMANCE 1 Details. Studies indicate that beetroot juice has a number of benefits . Improved Running Economy, which is reduction in the oxygen required across a range of efforts.This is without any increase in blood lactate that would indicate nonoxidative energy production.; Increased time to exhaustion in maximal exercise with VO 2 max unchanged.; Reduced resting blood pressure. FELLRNR.COM, RUNNING TIPS Downhill Running. For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training. Overtraining Syndrome. I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that running 3-4 time per week is optimal. Maximum Heart Rate. TEMPO RUNS, THE LEAST EFFECTIVE FORM OF TRAINING Tempo Runs, the least effective form of training. A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace representsthe no man's
INTERNAL CONTROL INDEX The Internal Control Index is a way of measuring Locus of Control, which is the extent to which individuals believe that they can control events that affect them.Individuals with a high internal locus of control believe they are in control of their lives, while those with a low internal locus of control believe that other factors control theirlife.
CHARGING A WATCH WHILE RUNNING Charging a watch while running. Even the Best Running Watch doesn't have the battery life for longer ultramarathons. Even those with the longer battery lives ten to run out around 20-24 hours, and that's under optimal conditions. Most runners in a 100-mile race will need a little longer at least. One option is to reduce the GPS pollinginterval
ULTRAMARATHON TRAINING PLANS FOR 100 MILES, 100 KM, 50 9 Ultraladies. These plans are available online for a first race of marathon, 50K, 50 miles and 100 miles as Ultra Ladies Training Plans. The plans appear to have been developed by Nancy Shura-Dervin, a coach and ultramarathon runner. The plans include the distances for each week, and a few paragraphs of general information, but not much else. ALTOLAB, A CHEAP ALTITUDE TRAINING SYSTEM AltoLab is a cheap and effective way of Altitude Training.It uses a chemical (soda lime) to remove the CO 2 from your exhaled breath, allowing you to rebreathe the air that now has lower O 2.I have replaced my AltoLab with a DIY Altitude Training system that is MECHANISMS OF OVERTRAINING SYNDROME There are many proposed mechanisms behind Overtraining Syndrome, but none of them are generally accepted.. Glycogen hypothesis.One hypothesis is that Overtraining Syndrome produces chronically depleted Glycogen levels leading to the problems of Overtraining Syndrome.While there is evidence of lower blood sugar in overtrained athletes, Glycogen stores are generally replenished between exercises. TAPING YOUR FEET TO PREVENT OR TREAT BLISTERS Taping may be required to prevent blisters or if they occur anyway, to help treat them. Different tapes have different properties, and it'sbest to gain
TOP 10 MARATHON TRAINING MISTAKES 1.2 Training Mistake 2 - Insufficient long runs. Many marathon runners have 20 miles as their longest training run, and often at a much slower pace than they intend to race at. A long run of 20 miles at ~30% slower (~2:00 min/mile) than marathon pace is about half the difficulty of the race itself. A COMPARISON OF THE BEST ENERGY GELS Energy gels are easy to digest, but they can spike your blood sugar, so ideally take one within 5 minutes or so of starting the run. I think the Peanut Butter Gu is a good option as it has a little bit of fat and isn't too sweet, but other gels will work well. FELLRNR.COM, RUNNING TIPS Downhill Running. For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training. Overtraining Syndrome. I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that running 3-4 time per week is optimal. Maximum Heart Rate. TEMPO RUNS, THE LEAST EFFECTIVE FORM OF TRAINING Tempo Runs, the least effective form of training. A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace representsthe no man's
INTERNAL CONTROL INDEX The Internal Control Index is a way of measuring Locus of Control, which is the extent to which individuals believe that they can control events that affect them.Individuals with a high internal locus of control believe they are in control of their lives, while those with a low internal locus of control believe that other factors control theirlife.
CHARGING A WATCH WHILE RUNNING Charging a watch while running. Even the Best Running Watch doesn't have the battery life for longer ultramarathons. Even those with the longer battery lives ten to run out around 20-24 hours, and that's under optimal conditions. Most runners in a 100-mile race will need a little longer at least. One option is to reduce the GPS pollinginterval
ULTRAMARATHON TRAINING PLANS FOR 100 MILES, 100 KM, 50 9 Ultraladies. These plans are available online for a first race of marathon, 50K, 50 miles and 100 miles as Ultra Ladies Training Plans. The plans appear to have been developed by Nancy Shura-Dervin, a coach and ultramarathon runner. The plans include the distances for each week, and a few paragraphs of general information, but not much else. ALTOLAB, A CHEAP ALTITUDE TRAINING SYSTEM AltoLab is a cheap and effective way of Altitude Training.It uses a chemical (soda lime) to remove the CO 2 from your exhaled breath, allowing you to rebreathe the air that now has lower O 2.I have replaced my AltoLab with a DIY Altitude Training system that is MECHANISMS OF OVERTRAINING SYNDROME There are many proposed mechanisms behind Overtraining Syndrome, but none of them are generally accepted.. Glycogen hypothesis.One hypothesis is that Overtraining Syndrome produces chronically depleted Glycogen levels leading to the problems of Overtraining Syndrome.While there is evidence of lower blood sugar in overtrained athletes, Glycogen stores are generally replenished between exercises. TAPING YOUR FEET TO PREVENT OR TREAT BLISTERS Taping may be required to prevent blisters or if they occur anyway, to help treat them. Different tapes have different properties, and it'sbest to gain
TOP 10 MARATHON TRAINING MISTAKES 1.2 Training Mistake 2 - Insufficient long runs. Many marathon runners have 20 miles as their longest training run, and often at a much slower pace than they intend to race at. A long run of 20 miles at ~30% slower (~2:00 min/mile) than marathon pace is about half the difficulty of the race itself. A COMPARISON OF THE BEST ENERGY GELS Energy gels are easy to digest, but they can spike your blood sugar, so ideally take one within 5 minutes or so of starting the run. I think the Peanut Butter Gu is a good option as it has a little bit of fat and isn't too sweet, but other gels will work well. A COMPARISON OF THE BEST MARATHON TRAINING PLANS Three runs per week; Tempo Runs, Interval Training and Long Runs, plus 2 days of cross training. Galloway. All plans use Walking Breaks and some include training runs longer than the marathon distance. Hanson. The Long Runs are limited to 16 miles but they include shorter mid-week marathon paced running. Higdon. TEMPO RUNS, THE LEAST EFFECTIVE FORM OF TRAINING Tempo Runs, the least effective form of training. A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace representsthe no man's
TRIMP - FELLRNR.COM, RUNNING TIPS Consider two workouts, each an hour-long. The first is a steady-state workout with a Heart Rate of 130 BPM. The second workout is an interval training session, where 50 min. is spent at around 120 BPM with 10 min. of intervals and 180 BPM which is also an average of 130 BPM. Both workouts have a TRIMP avg of 60 \*130 = 7,800. VERTICAL OSCILLATION (BODY BOUNCE) AND RUNNING Vertical Oscillation is how much you "bounce" when you run. It seems rather obvious that greater Vertical Oscillation is going to be less efficient and reducing this movement will improve Running Economy.However, The Science of Running Economy does not really support this idea. There's evidence that if you intentionally try to increase your Vertical Oscillation by bounding higher on each step YOUR FIRST 100 MILE RACE Focus on getting to the next aid station. Break down the race into segments and tackle each one in turn. Take 2 lights. If your only light fails, being alone in the woods in the dark is no fun. See Running in the Dark. Depression It is quite likely you will hit THE SCIENCE OF RUNNING SHOES 1 The Myth of Running Shoe Types. There is good evidence to support the widely held belief that injury rates among runners are quite high, with estimates of injury rates varying between 20% and 80% of runners.It is widely assumed that impact forces and excessive pronation cause running injuries, and that running shoes are designed to alleviate these problems. A COMPARISON OF THE BEST ENERGY GELS Energy gels are easy to digest, but they can spike your blood sugar, so ideally take one within 5 minutes or so of starting the run. I think the Peanut Butter Gu is a good option as it has a little bit of fat and isn't too sweet, but other gels will work well. TAPING YOUR FEET TO PREVENT OR TREAT BLISTERS Taping may be required to prevent blisters or if they occur anyway, to help treat them. Different tapes have different properties, and it'sbest to gain
TRAINING MONOTONY
Training Monotony is related to Supercompensation and the need for adequate rest to recover from training. Exercise produces a temporary decrease in fitness, followed by a recovery and Supercompensation. With sufficient rest between workouts, fitness improves. Without sufficient recovery time, the fatigue builds up until injury orOvertraining
TOPO ST-2 REVIEW
1 Characteristics. Cushioning.The ST-2 is reasonably well cushioned for its weight. While its cushioning-to-weight ratio is not up there with the greats, such as the Hoka Clifton or the New Balance RC5000v2, it does well for itself.The insole of the ST-2 is thicker than many shoes, which means it provides a greater portioning of the cushioning, with relatively less provided by the midsole. FELLRNR.COM, RUNNING TIPS Downhill Running. For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training. Overtraining Syndrome. I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that running 3-4 time per week is optimal. Maximum Heart Rate. TAPING YOUR FEET TO PREVENT OR TREAT BLISTERS Taping may be required to prevent blisters or if they occur anyway, to help treat them. Different tapes have different properties, and it'sbest to gain
A COMPARISON OF THE BEST MARATHON TRAINING PLANS Three runs per week; Tempo Runs, Interval Training and Long Runs, plus 2 days of cross training. Galloway. All plans use Walking Breaks and some include training runs longer than the marathon distance. Hanson. The Long Runs are limited to 16 miles but they include shorter mid-week marathon paced running. Higdon. DOWNHILL RUNNING AND TRAINING 4 Downhill Technique. Cadence is always important in running, and especially in Downhill Running. Your Cadence should be faster downhill than on the flat, to help reduce the impact on your body. You must remain in control when running downhill; if you feel out of TOP 10 MARATHON TRAINING MISTAKES 1.2 Training Mistake 2 - Insufficient long runs. Many marathon runners have 20 miles as their longest training run, and often at a much slower pace than they intend to race at. A long run of 20 miles at ~30% slower (~2:00 min/mile) than marathon pace is about half the difficulty of the race itself. TEMPO RUNS, THE LEAST EFFECTIVE FORM OF TRAINING Tempo Runs, the least effective form of training. A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace representsthe no man's
MECHANISMS OF OVERTRAINING SYNDROME There are many proposed mechanisms behind Overtraining Syndrome, but none of them are generally accepted.. Glycogen hypothesis.One hypothesis is that Overtraining Syndrome produces chronically depleted Glycogen levels leading to the problems of Overtraining Syndrome.While there is evidence of lower blood sugar in overtrained athletes, Glycogen stores are generally replenished between exercises. A COMPARISON OF THE BEST ENERGY GELS Energy gels are easy to digest, but they can spike your blood sugar, so ideally take one within 5 minutes or so of starting the run. I think the Peanut Butter Gu is a good option as it has a little bit of fat and isn't too sweet, but other gels will work well.POLAR M430 REVIEW
1 The Big Questions. I use four simple questions that I think cut to the heart of want most runners are looking for in a running watch. There's obviously a lot of nuance and detail that you can dig into, and I try to provide that as well, but hopefully these questions and their answers will give you an idea of whether or not it's worthreading further.
A REVIEW AND COMPARISON OF HOKA ONE ONE RUNNING SHOES Most of the Hokas are very softly cushioned, though Hoka are using a firmer RMAT foam in some of their shoes that seems hard by comparison. The Hokas have far less of a drop between the heel and forefoot than a traditional shoe. The Hokas have claim 3-4.5mm of drop, but measurements suggest it's more like 6mm. FELLRNR.COM, RUNNING TIPS Downhill Running. For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training. Overtraining Syndrome. I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that running 3-4 time per week is optimal. Maximum Heart Rate. TAPING YOUR FEET TO PREVENT OR TREAT BLISTERS Taping may be required to prevent blisters or if they occur anyway, to help treat them. Different tapes have different properties, and it'sbest to gain
A COMPARISON OF THE BEST MARATHON TRAINING PLANS Three runs per week; Tempo Runs, Interval Training and Long Runs, plus 2 days of cross training. Galloway. All plans use Walking Breaks and some include training runs longer than the marathon distance. Hanson. The Long Runs are limited to 16 miles but they include shorter mid-week marathon paced running. Higdon. DOWNHILL RUNNING AND TRAINING 4 Downhill Technique. Cadence is always important in running, and especially in Downhill Running. Your Cadence should be faster downhill than on the flat, to help reduce the impact on your body. You must remain in control when running downhill; if you feel out of TOP 10 MARATHON TRAINING MISTAKES 1.2 Training Mistake 2 - Insufficient long runs. Many marathon runners have 20 miles as their longest training run, and often at a much slower pace than they intend to race at. A long run of 20 miles at ~30% slower (~2:00 min/mile) than marathon pace is about half the difficulty of the race itself. TEMPO RUNS, THE LEAST EFFECTIVE FORM OF TRAINING Tempo Runs, the least effective form of training. A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace representsthe no man's
MECHANISMS OF OVERTRAINING SYNDROME There are many proposed mechanisms behind Overtraining Syndrome, but none of them are generally accepted.. Glycogen hypothesis.One hypothesis is that Overtraining Syndrome produces chronically depleted Glycogen levels leading to the problems of Overtraining Syndrome.While there is evidence of lower blood sugar in overtrained athletes, Glycogen stores are generally replenished between exercises. A COMPARISON OF THE BEST ENERGY GELS Energy gels are easy to digest, but they can spike your blood sugar, so ideally take one within 5 minutes or so of starting the run. I think the Peanut Butter Gu is a good option as it has a little bit of fat and isn't too sweet, but other gels will work well.POLAR M430 REVIEW
1 The Big Questions. I use four simple questions that I think cut to the heart of want most runners are looking for in a running watch. There's obviously a lot of nuance and detail that you can dig into, and I try to provide that as well, but hopefully these questions and their answers will give you an idea of whether or not it's worthreading further.
A REVIEW AND COMPARISON OF HOKA ONE ONE RUNNING SHOES Most of the Hokas are very softly cushioned, though Hoka are using a firmer RMAT foam in some of their shoes that seems hard by comparison. The Hokas have far less of a drop between the heel and forefoot than a traditional shoe. The Hokas have claim 3-4.5mm of drop, but measurements suggest it's more like 6mm. YOUR FIRST 100 MILE RACE Focus on getting to the next aid station. Break down the race into segments and tackle each one in turn. Take 2 lights. If your only light fails, being alone in the woods in the dark is no fun. See Running in the Dark. Depression It is quite likely you will hit TRIMP - FELLRNR.COM, RUNNING TIPS Consider two workouts, each an hour-long. The first is a steady-state workout with a Heart Rate of 130 BPM. The second workout is an interval training session, where 50 min. is spent at around 120 BPM with 10 min. of intervals and 180 BPM which is also an average of 130 BPM. Both workouts have a TRIMP avg of 60 \*130 = 7,800.TRAINING MONOTONY
Training Monotony is related to Supercompensation and the need for adequate rest to recover from training. Exercise produces a temporary decrease in fitness, followed by a recovery and Supercompensation. With sufficient rest between workouts, fitness improves. Without sufficient recovery time, the fatigue builds up until injury orOvertraining
TEMPO RUNS, THE LEAST EFFECTIVE FORM OF TRAINING Tempo Runs, the least effective form of training. A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace representsthe no man's
VERTICAL OSCILLATION (BODY BOUNCE) AND RUNNING Vertical Oscillation is how much you "bounce" when you run. It seems rather obvious that greater Vertical Oscillation is going to be less efficient and reducing this movement will improve Running Economy.However, The Science of Running Economy does not really support this idea. There's evidence that if you intentionally try to increase your Vertical Oscillation by bounding higher on each step CHARGING A WATCH WHILE RUNNING Charging a watch while running. Even the Best Running Watch doesn't have the battery life for longer ultramarathons. Even those with the longer battery lives ten to run out around 20-24 hours, and that's under optimal conditions. Most runners in a 100-mile race will need a little longer at least. One option is to reduce the GPS pollinginterval
INTERNAL CONTROL INDEX The Internal Control Index is a way of measuring Locus of Control, which is the extent to which individuals believe that they can control events that affect them.Individuals with a high internal locus of control believe they are in control of their lives, while those with a low internal locus of control believe that other factors control theirlife.
CRITICAL POWER
Critical Power. You can think of Critical Power as a threshold between aerobic and anaerobic exercise. While that's an oversimplification, it reflects the subjective feelings of the athlete well. In some ways it's like Lactate Threshold, but easier to determine. Critical Power has been around since 1965, but the rise of power-based cycling STRYD FOOTPOD REVIEW Stryd recharges through a small cradle (earlier versions used wireless charging.) Stryd uses a 9-axis sensor rather than the typical Footpod that uses a 3-axis sensor. The Stryd pod weighs 0.32oz/9.1g, compared with the Garmin Footpod at 0.34oz/9.6g, and RUNNING WITH LYDIARD Arthur Lydiard coached many elite runners in the 1960's, and his marathon training program dates from that period. Lydiard is famous for requiring his runners to run 100 miles per week, which he felt was an optimal distance. FELLRNR.COM, RUNNING TIPSVERTICAL OSCILLATION RUNNING AVERAGEVERTICAL OSCILLATION RUNNING AVERAGE Downhill Running. For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training. Overtraining Syndrome. I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that running 3-4 time per week is optimal. Maximum Heart Rate. TEMPO RUNS, THE LEAST EFFECTIVE FORM OF TRAINING Tempo Runs, the least effective form of training. A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace representsthe no man's
A COMPARISON OF THE BEST MARATHON TRAINING PLANS Three runs per week; Tempo Runs, Interval Training and Long Runs, plus 2 days of cross training. Galloway. All plans use Walking Breaks and some include training runs longer than the marathon distance. Hanson. The Long Runs are limited to 16 miles but they include shorter mid-week marathon paced running. Higdon. TRIMP - FELLRNR.COM, RUNNING TIPSSEE MORE ON FELLRNR.COM MECHANISMS OF OVERTRAINING SYNDROME There are many proposed mechanisms behind Overtraining Syndrome, but none of them are generally accepted.. Glycogen hypothesis.One hypothesis is that Overtraining Syndrome produces chronically depleted Glycogen levels leading to the problems of Overtraining Syndrome.While there is evidence of lower blood sugar in overtrained athletes, Glycogen stores are generally replenished between exercises. TOP 10 MARATHON TRAINING MISTAKES 1.2 Training Mistake 2 - Insufficient long runs. Many marathon runners have 20 miles as their longest training run, and often at a much slower pace than they intend to race at. A long run of 20 miles at ~30% slower (~2:00 min/mile) than marathon pace is about half the difficulty of the race itself. ULTRAMARATHON TRAINING PLANS FOR 100 MILES, 100 KM, 50 9 Ultraladies. These plans are available online for a first race of marathon, 50K, 50 miles and 100 miles as Ultra Ladies Training Plans. The plans appear to have been developed by Nancy Shura-Dervin, a coach and ultramarathon runner. The plans include the distances for each week, and a few paragraphs of general information, but not much else. INTERNAL CONTROL INDEX The Internal Control Index is a way of measuring Locus of Control, which is the extent to which individuals believe that they can control events that affect them.Individuals with a high internal locus of control believe they are in control of their lives, while those with a low internal locus of control believe that other factors control theirlife.
CHARGING A WATCH WHILE RUNNING Charging a watch while running. Even the Best Running Watch doesn't have the battery life for longer ultramarathons. Even those with the longer battery lives ten to run out around 20-24 hours, and that's under optimal conditions. Most runners in a 100-mile race will need a little longer at least. One option is to reduce the GPS pollinginterval
A REVIEW AND COMPARISON OF HOKA ONE ONE RUNNING SHOES Most of the Hokas are very softly cushioned, though Hoka are using a firmer RMAT foam in some of their shoes that seems hard by comparison. The Hokas have far less of a drop between the heel and forefoot than a traditional shoe. The Hokas have claim 3-4.5mm of drop, but measurements suggest it's more like 6mm. FELLRNR.COM, RUNNING TIPSVERTICAL OSCILLATION RUNNING AVERAGEVERTICAL OSCILLATION RUNNING AVERAGE Downhill Running. For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training. Overtraining Syndrome. I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that running 3-4 time per week is optimal. Maximum Heart Rate. TEMPO RUNS, THE LEAST EFFECTIVE FORM OF TRAINING Tempo Runs, the least effective form of training. A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace representsthe no man's
A COMPARISON OF THE BEST MARATHON TRAINING PLANS Three runs per week; Tempo Runs, Interval Training and Long Runs, plus 2 days of cross training. Galloway. All plans use Walking Breaks and some include training runs longer than the marathon distance. Hanson. The Long Runs are limited to 16 miles but they include shorter mid-week marathon paced running. Higdon. TRIMP - FELLRNR.COM, RUNNING TIPSSEE MORE ON FELLRNR.COM MECHANISMS OF OVERTRAINING SYNDROME There are many proposed mechanisms behind Overtraining Syndrome, but none of them are generally accepted.. Glycogen hypothesis.One hypothesis is that Overtraining Syndrome produces chronically depleted Glycogen levels leading to the problems of Overtraining Syndrome.While there is evidence of lower blood sugar in overtrained athletes, Glycogen stores are generally replenished between exercises. TOP 10 MARATHON TRAINING MISTAKES 1.2 Training Mistake 2 - Insufficient long runs. Many marathon runners have 20 miles as their longest training run, and often at a much slower pace than they intend to race at. A long run of 20 miles at ~30% slower (~2:00 min/mile) than marathon pace is about half the difficulty of the race itself. ULTRAMARATHON TRAINING PLANS FOR 100 MILES, 100 KM, 50 9 Ultraladies. These plans are available online for a first race of marathon, 50K, 50 miles and 100 miles as Ultra Ladies Training Plans. The plans appear to have been developed by Nancy Shura-Dervin, a coach and ultramarathon runner. The plans include the distances for each week, and a few paragraphs of general information, but not much else. INTERNAL CONTROL INDEX The Internal Control Index is a way of measuring Locus of Control, which is the extent to which individuals believe that they can control events that affect them.Individuals with a high internal locus of control believe they are in control of their lives, while those with a low internal locus of control believe that other factors control theirlife.
CHARGING A WATCH WHILE RUNNING Charging a watch while running. Even the Best Running Watch doesn't have the battery life for longer ultramarathons. Even those with the longer battery lives ten to run out around 20-24 hours, and that's under optimal conditions. Most runners in a 100-mile race will need a little longer at least. One option is to reduce the GPS pollinginterval
A REVIEW AND COMPARISON OF HOKA ONE ONE RUNNING SHOES Most of the Hokas are very softly cushioned, though Hoka are using a firmer RMAT foam in some of their shoes that seems hard by comparison. The Hokas have far less of a drop between the heel and forefoot than a traditional shoe. The Hokas have claim 3-4.5mm of drop, but measurements suggest it's more like 6mm. ULTRAMARATHON TRAINING PLANS FOR 100 MILES, 100 KM, 50 9 Ultraladies. These plans are available online for a first race of marathon, 50K, 50 miles and 100 miles as Ultra Ladies Training Plans. The plans appear to have been developed by Nancy Shura-Dervin, a coach and ultramarathon runner. The plans include the distances for each week, and a few paragraphs of general information, but not much else. DOWNHILL RUNNING AND TRAINING 4 Downhill Technique. Cadence is always important in running, and especially in Downhill Running. Your Cadence should be faster downhill than on the flat, to help reduce the impact on your body. You must remain in control when running downhill; if you feel out of INTERNAL CONTROL INDEX The Internal Control Index is a way of measuring Locus of Control, which is the extent to which individuals believe that they can control events that affect them.Individuals with a high internal locus of control believe they are in control of their lives, while those with a low internal locus of control believe that other factors control theirlife.
MORTONS NEUROMA, SYMPTOMS AND FIXES A Morton's Neuroma normally causes a burning pain in the forefoot, just behind the 3rd and 4th toes (sometimes behind the 2nd and 3rd toes). The pain often radiates towards the toes, and sometimes there is numbness rather than pain. The underlying cause is inflammation of the nerve between the bones of the forefoot, often triggered by narrowor
ALTITUDE TRAINING
Training at high altitude has been shown to improve endurance. And high-altitude there is less oxygen available, and this forces adaptations such as increased red blood count and improved muscle metabolism that help with endurance both at altitude and at sea level. Initial Altitude Training Approaches involved living at a high altitude location for some time, and this approach is still used by VERTICAL OSCILLATION (BODY BOUNCE) AND RUNNING Vertical Oscillation is how much you "bounce" when you run. It seems rather obvious that greater Vertical Oscillation is going to be less efficient and reducing this movement will improve Running Economy.However, The Science of Running Economy does not really support this idea. There's evidence that if you intentionally try to increase your Vertical Oscillation by bounding higher on each stepCREWING AN ULTRA
This list of tips comes from my personal experiences, and observing other runners in ultras. The value of a good crew goes up proportionally with distance, so they are most important in 100 mile races. To keep themselves safe. While the focus of crewing is the runner, if the crew does not look after themselves, they cannot lookafter you. One
RUN 5 WALK 1
To use this table of Walking Breaks, look up your walking pace in the first column.Then find your running pace in the top row. The cell that is in that row and column will be the pace you will achieve if you do a 5 minute run and 1 minute walk. TAPING YOUR FEET TO PREVENT OR TREAT BLISTERS Taping may be required to prevent blisters or if they occur anyway, to help treat them. Different tapes have different properties, and it'sbest to gain
STRYD FOOTPOD REVIEW Stryd recharges through a small cradle (earlier versions used wireless charging.) Stryd uses a 9-axis sensor rather than the typical Footpod that uses a 3-axis sensor. The Stryd pod weighs 0.32oz/9.1g, compared with the Garmin Footpod at 0.34oz/9.6g, and Support Fellrnr on Ko-fiMAIN PAGE
From Fellrnr.com, Running tips Jump to: navigation, search This site is dedicated to making you a better runner, whether you're a beginner or a competitive athlete. Many of the articles are general in nature, but specific attention is given to the marathon and ultramarathon distances. I don't claim to have any specific training beyond my own experience as a competitive ultrarunner and I advise you to Trust No One . I'm a believer in the scientific method, and so this site is a mixture of my personal perspective and my analysis of the Science of Running . I also believe that Documentation Is Evil and therefore try to keep things short and to the point. You can Contact Me to ask questions, suggest articles, or to disagree with what I've written. 1 RUNNING FOR BEGINNERS _Main article: Running for Beginners _ I started running in my 30's, overweight, unfit, and without the benefit of the Internet to provide me with even the most basic of advice. I've listed the core advice and answers to common questions in Running for Beginners , which includes a plan for Starting to run , advice on Motivation , critical tips such as Cadence , andmore.
2 ADVANCED RUNNING
_Main article: Advanced Running _ If you've been training for a few years and you've mastered all the foundations of running (especially things like Cadence ), then you're ready for some of the more Advanced Running topics. This covers things from the Zen like concept of Stillness in Motion, to Running Form ,
Altitude Training and more.3 TRAINING
_Main article: Training _ The pages on training for general fitness and racing include the basics of how recovery, not exercise, makes you fitter and what happens when you do endurance training through to the various types of workout from the Long Run to High Intensity IntervalTraining .
4 RUNNING MARATHONS
_Main article: Running Marathons _ If you're racing a marathon, be it your first or your fiftieth, the advice in Running Marathons will help, covering core topics like the Top 10 Marathon Training Mistakes and Top 10 Marathon Racing Mistakes , through to the much debated question of Negative Splits and the greatly overlooked Impact of Heat on Marathon Performance , plus A Comparison of Marathon Training Plans.
5 ULTRARUNNING
_Main article: Ultrarunning _ For those running the longest distances, the advice on ultrarunning includes the Essential Ultrarunning Tips , Fixing problems in Ultramarathons , a list of Ultramarathon Training Plans , plus specifics for the 100 mile and 24 hour races. 6 NUTRITION AND WEIGHT LOSS _Main article: Nutrition _ Like any sport, Nutrition is important to achieve optimum performance and health. A core part of effective sports nutrition is to understand when to eat specific foods to achieve optimum recovery and weight management. There is some general advice for the The Runners Diet , along with many specifics for things like Fiber and Potassium .7 KETOGENIC DIET
_Main article: Ketogenic Diet _ The ketogenic diet restricts carbohydrate intake, and to a lesser extent protein intake, to the point where the body converts fat into ketones. These ketones are an alternative fuel source for most cells in the body, supplementing or replacing glucose as a critical fuel source. The ketogenic diet has the potential to help with a number of health conditions , but also has some significant potential health risks.
8 INJURY PREVENTION AND RECOVERY _Main article: Injury Prevention and Recovery_
My success as a runner has had a lot to do with being able to fix minor problems before they become injuries. My main tools for staying healthy have Massage and Cryotherapy (icing), combined with an acute awareness of the importance of rest and recovery . The page on Injury Prevention and Recovery gives both general and injury specific advice.9 PRODUCT REVIEWS
_Main article: Product Reviews _ My Product Reviews include comparisons of Running Shoes , GPS Watches , MP3 Players , Running Lights, Energy Gels
and many more.
10 SOFTWARE
_Main article: Software _ My utilities include the VDOT Calculator , Marathon Pace Band , SportTracks Dailymile Plugin , and more specialist software such as the Hypoxic Timer for Intermittent Hypoxic Exposure . In addition, I've documented the use of software for High Speed VideoAnalysis .
11 CONTROVERSIAL TOPICS There are a number of topics where the science my personal experience has led me to a radically different and controversial opinion. * Tempo Runs . The preponderance of scientific evidence indicates that tempo runs, also known as threshold training, is the least effective form of training and should be avoided. * Downhill Running . For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training. * Overtraining Syndrome . I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that running 3-4 time per week is optimal.
* Maximum Heart Rate . You have to measure Maximum Heart Rate, you can't calculate it and more than you can calculate your weight from your height. * Lactate Threshold . Most methods of measuring lactate threshold are deeply flawed, but the valid approach of Maximum Lactate Steady State (MLSS) is difficult, time-consuming, and probably not worth the effort. * Shoe Modifications . I cut the toe box is my running shoes open, something that seems surprisingly controversial to me. * Ketogenic Diet . My analysis is the science and personal experimentation is unlikely to upset both sides of the low carbohydrate debate. Not all of my suggestions are controversial, as my belief in things like the importance of Cadence and High Intensity Interval Training aremainstream.
12 RECENT CHANGES
This list of recent changes is automatically generated, but it should give you a rough idea of what's been published recently. * Running Economy 5 May 2020 * Critical Power 3 May 2020 * Muscle 2 May 2020 * Plyometrics 2 May 2020 * The Science of Running Economy2 May 2020
* Solos Smart Glasses 1 May 2020 * Heat Acclimation Training 18April 2020
* Running in the Heat 18 April 2020 * Humon 12 April 2020 * Lactate Threshold 8 April 2020 * 3AOT 4 April 2020 * HrPwr 3 April 2020 * Test 28 March 2020 * Cycling HIIT For Runners 22 March2020
* Stryd 19 March 2020 * Moxy 17 March 2020 * Zero Power Heart Rate 17 March 2020 * Resting Heart Rate 17 March 2020 * North Pole Engineering Runn Treadmill Sensor16 March 2020
* Heart Rate Drift 5 March 2020 * Muscle Oxygen Saturation 6February 2020
* Medium Intensity High Volume Intervals6 February 2020
* Reebok Floatride Run Fast Pro31 January 2020
* Reebok Reebok Floatride Run Fast Pro30 January 2020
* North Pole Engineering Runn Treadmill Sensor.docx30 January
2020
* High Speed Video Analysis 26January 2020
* Altra Kayenta 23 January 2020 * Altra One 3 21 January 2020 * Vitamin C 20 January 2020 * Protein 14 January 2020Retrieved from
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