Outside Online: Strava data can teach you how to train for the marathon. Nice bit of number-crunching using Strava data to see what marathon runners of different speeds do in training. Of course, you can’t necessarily assume that, for example, because most sub-3:00 marathoners taper significantly, if you taper significantly you will be faster. However, it is interesting and potentially informative to understand what the quickest runners are doing differently to the rest of us.
Ultrarunnuingmom: Ups and downs. Great post about the importance of hills in ultramarathon training, and particularly training for descent as well as ascent. I found this a big deal in the San Francisco marathon where, contrary to what I’d hoped and expected, the descents were as hard if not harder than the ascents. I’m a big fan of hill training even if you plan to run shorter and flatter events though; it’s a shortcut to building up lactic acid and getting you used to running when your legs and lungs are burning and you just want to die. It also builds up muscles that support your joints and make you stronger and less prone to injury.
Adventure journal: Video captures vandals knocking over Oregon rock formation. Sad bit of news that’s been going round this week about a group of vandals who deliberately knocked over a more than 100 year old rock formation. I suppose incidents like this are inevitable, but it’s a real pity the way some people treat the outdoors, whether it’s leaving rubbish on top of mountains or pushing over rock formations. I don’t think it’s all down to a lack of understanding – it should be obvious to any normal person that this sort of behavior isn’t ok.
Capable men: Developing situational awareness. Cool post about the importance of situational awareness, and how to really see your surroundings and recognise what is normal and what is out of place.