RLL - Update Log

	Update Log

See the Index for more topics, information, hints and tips.

I am constantly learning new things about running. When I learn something that I think will be helpful to others, I'll update one or more of my topics pages or add a new topic. You can check here to see what's new.

4/9/2017
- Aid Station Navigation - NEW
- Workout Types - warning about form deterioration when tired
- Race Logistics - some races do not have race day packet pickup
- Cadence - Lift your knees just a little to increase your cadence
- Running Bag - Extra bag for wet gear after run
- Cold Conditins - Use different colored cold weather gear so you don't grab calf sleeves when you wanted arm sleeves
- Shoe Strings - Tuck ends into laces to prevent untying
- Cross Training - Ellipticals for recovery only
- Trail Hints - Lacing technique for better fit
- Pre-Run Nutrition - Eat a salad 36 hours before to clean you out

1/13/2017
- What Should I Wear? - NEW
- Shoe Strings - added lacing tip and photo for trail runners

12/30/2016
- Dealing with Darkness - NEW
- Level of Effort - NEW
- Injury Prevention - NEW
- IT Band Syndrome - NEW
- Listening To Your Body - NEW
- Running Bag - NEW
- Discussions during Runs - NEW
- Run Smart - NEW
- Sportsmanship - NEW
- Walking - NEW
- Marathon and Beyond - NEW
- Trail Running - Broke into separate pages
- Nutrition - Broke into separate pages
- Types of Running Workouts - Broke into separate pages

1/3/2016
- Trail Safety - ticks
- Group Training - what to look for in a group
- Hot Conditions - don't over hydrate
- Nutrition During Run - Tailwind Nutrition™ table sugar
- Types of Running Workouts - stairs to train for hills
- Good Running Form - Dr. Mark Cucuzzella videos on form, drills, ...
- Cold Conditions - freeze warning
- Pre-Run Routine - retie shoes

11/27/2015
- Ode to the DRC Half - NEW
- Darkness - NEW
- To Run/Race or Not? Illness, Injury, or just a pain - added illness
- Trail Running - Broke up into topics for better organization
- Safety First - whistle
- Resources - added race locators
- Recovery After a Race or Run - more things to do immediately after

10/17/2015
- Traveling To and From a Race - NEW
- Digestive Issues - NEW
- Pepper Spray - NEW
- Running Games - NEW
- Chaffing - NEW
- Volunteer - NEW
- Recovery After a Race or Run - NEW
- Safety First - consider pepper spray
- Trail Running - animal tracks
- Nutrition During Run - PayDay™ candy bar

10/6/2015
- Key Topics - NEW
- Relax - Stretch to improve form
- Cold Conditions - lip balm and sunscreen
- Trail Running - more helpful hints
- Training Plan - add variety
- Hot Conditions - don't over hydrate
- Resources - added Weather Underground

9/9/2015
- Trail Running - scanning and running form, night
- Hydration - cleaning
- Leg Drain or Flush - double leg drain
- Good Running Form - running faster

8/30/2015
- My experiment with Generation UCAN™ - NEW
- Rain - potholes disguised as puddles
- Trail Running - dawn and dusk hazards

8/26/2015
- Safety First - light colored clothes
- Nutrition During Run - more about burning fat
- Good Running Form - barefoot running
- Types of Running Workouts - base training burns fat and teaches your body to use fat
- Race - out of town eye mask and ear plugs
- Tapering - catch up on sleep
- Injury or Just a Pain? - more about RICE
- Trail Running - minor changes

8/21/2015
- Pace Leader Advice - NEW
- Trail Running - more techniques; I learn something every time out
- Gear - more about flashlights

8/12/2015
- Types of Running Workouts - added benefits of each type of run
- My Journey - added pre-racing memories
- Hydration - minor
- Gear - minor
- Running Log - minor
- Getting Started Tips - minor
- Good Running Form - minor
- Avoid Hitting the Wall - minor
- Trail Running - more techniques
- Training Plan - added advantages

8/7/2015
- Nutrition During Run - added fat adapted
- Avoid Hitting the Wall - added fat adapted

8/3/2015 Small updates
- Good Running Form - look down to see how you are doing
- Running Jargon - added negative split

7/30/2015 New page
- Getting Started Tips

7/24/2015 Minor Updates
- Race Results - NEW
- Motivation - added inspirational articles
- Injury or Just a Pain? - add reference to common injuries
- Heart Rate Training - added recovery heart rate

7/9/2015 Minor updates
- Resources - added Marathon Training Academy with Angie and Trevor Spencer
- Training Plan - added quote

7/8/2015 Minor updates
- Running Lessons Learned - minor
- Group Training - added Etiquette
- Hot Conditions - added eat earlier before workout
- Trail Running - minor
- Gear - minor
- My Journey - minor

7/5/2015 First Publication