Wednesday, March 24, 2010

One for running geeks - Excel macros for pace calculations

I did this page a while back and forgot to post about it. I use these macros all the time, including the creation of the pace table for heat and the marathon.

Update to 'Impact of Heat on Marathon Performance'

I did some more work on this page, creating a table of performance values to make it easier to use. I also included some thoughts on marathon selection. It occurs to me that a (moderately) hilly but chilly course like Charlotte's Thunder Road marathon may be a better choice for a good performance than a flatter, but possibly warmer race.

Tuesday, March 23, 2010

Impact of Heat on Marathon Performance

It’s harder to run in hotter weather, something that is easy to forget when toeing the line at a marathon. If you’ve set goals based on cool weather training or performance without taking the heat into account, you will go out too fast and your overall time will suffer. But how much does your performance change with temperature? I found a study that gives some answers.


Many runners suffer from cramps, and sometimes cramps can be severe enough to prevent the completion of an event, or catastrophically impact performance. What causes cramps and how can they be prevented? Sadly, no one seems to know, but here is what I’ve found out.

Thursday, March 18, 2010

Drop Bags

Many ultramarathon races allow for drop bags. Typically this is either a single drozp bag that you can access multiple times, or several drop bags you can access once. These drop bags are helpful, but add logistical complexity. Here are some thoughts on using drop bags.

Wednesday, March 17, 2010

Heat Acclimation Training

Training for a spring race requires some extra caution. In many situations, you will have been training through the winter, so you will have no adaptation to the heat. A spring race may be cool, but there is also a risk of conditions that are warm enough (above 50f) to impair performance. Heat adaptation training can prepare you for these warmer conditions. This type of training is also valuable if you are traveling to a warmer climate for a race, or if you are training in the cool part of the day for a race in the warmer times.

Sunday, March 14, 2010

Aid Stations

Using aid stations well in an ultra can make a significant difference to your race time and race experience. Here are my tips…

Saturday, March 13, 2010

Fueling in an Ultra

In an ultramarathon race, fueling is critical to success. These tips represent my thoughts and experiences. If you have tips you'd like to add, just let me know.

Friday, March 12, 2010

Iliotibial band syndrome

I have a limited experience with ITBS, but I have found that focusing on the muscle that acts on the ITB to be more effective than anything I do to the ITB itself.

Thursday, March 11, 2010

Yasso 800s

Yasso 800s, named after the runner who invented them, Bart Yasso, are both a workout and a fitness test.