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These running tips are intended to cover all levels of runner, from a beginner to a competitive athlete. Many of the tips are general in nature, but specific attention is given to the marathon and ultramarathon distances. I don't claim to have any specific training or experience beyond my own running and I advice you to [[Trust No One]].  
+
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. __NOTOC__
 +
=Running for Beginners =
 +
''Main article: [[Running for Beginners]]''
  
−
To help people follow updates to this Wiki, I use [[blogs]] as a notification feed. (The RSS feed from the Wiki software is rather poor.) You can also [[contact me]] to ask specific questions, suggest articles, or disagree with what I've written. This site is based on the philosophy that [[Documentation Is Evil]] so don't expect long articles.
+
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]], and more.
 +
=Advanced Running=
 +
''Main article: [[Advanced Running]]''
  
−
Want to follow my training? I post all my runs, at [[Dailymile]] so check out http://www.dailymile.com/people/JonathanS
+
If you've been training for a few years and you've mastered all the [[Running for Beginners| 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.  
 +
=Training=
 +
''Main article: [[Training]]''
  
−
If you find this site useful, please [[Spread the Word]].  
+
The pages on [[Training| training for general fitness and racing]] include the basics of how [[Supercompensation| recovery, not exercise, makes you fitter]] and [[Endurance Adaptations| what happens when you do endurance training]] through to the various types of workout from the [[Long Run]] to [[High Intensity Interval Training]].  
 +
=Running Marathons=
 +
''Main article: [[Running Marathons]]''
  
−
== Critical Tips ==
+
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]].
−
If you only read a few tips, these are the ones that I believe are most critical.
+
=Ultrarunning=
−
* [[Running Breakthroughs]] The things that have radically improved my running.
+
''Main article: [[Ultrarunning]]''
−
* [[Cadence]], [[Arm Position]] and [[Cadence Q and A|Cadence Q&A]] The most important tip I give most runners is to improve their cadence.
 
−
* [[How Often To Run]] Less can be more
 
−
* [[Modified Nike Free]] The ultimate running shoe?
 
−
* [[Practical Hydration]] and [[Hydration 101]] Dehydration is dangerous, but hyponatremia (low blood sodium) is more likely to kill a runner. Understanding the simple rules can keep you safer and perform better.
 
−
* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery. More at [[#Nutrition Tips]]
 
  
−
== General Running Tips ==
+
For those running the longest distances, [[Ultrarunning| 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.
 +
=Nutrition and Weight Loss=
 +
''Main article: [[Nutrition]]''
  
−
* [[Motivation]] How to find motivation
+
Like any sport, [[Nutrition]] is [[Nutrition is Important| important]] to achieve optimum performance and health. A core part of effective sports nutrition is to understand [[Nutrient Timing| 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]]. 
−
* [[Starting to run]] Start with a simple walk/run pattern and build on it. It's the easiest way.
+
=Ketogenic Diet=
−
* [[Why compression clothes]]?
+
''Main article: [[Ketogenic Diet]]''
−
* [[Running and long term health]] Is running bad for you? Does it wear out the joints? See what the science says!
 
−
* [[Running in the Rain]]
 
−
* [[Running in the Cold]] (See [[Traction Aids]])
 
−
* [[Running in the Heat]]
 
−
** [[Heat Index For Runners]] (An experimental chart)
 
−
* [[Running in the Dark]]
 
−
* [[Running Trails]]
 
−
* [[Running and Lower GI Problems]]
 
  
−
== Training Tips ==
+
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 as a Treatment| ketogenic diet has the potential to help with a number of health conditions]], but also has [[Health Risks of the Ketogenic Diet| some significant potential health risks]].
 +
=Injury Prevention and Recovery=
 +
''Main article: [[Injury Prevention and Recovery]]''
  
−
* [[Golden Rule of Training]]
+
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 [[Supercompensation| importance of rest and recovery]]. The page on [[Injury Prevention and Recovery]] gives both general and injury specific advice.  
−
* [[Supercompensation]] Why exercise does not make you fit
+
=Product Reviews=
−
[[File:Supercompensation-small.png]]
+
''Main article: [[Product Reviews]]''
−
* [[How Often To Run]] Less can be more
 
−
* [[Individuality and the Experiment of One]] Everyone is different
 
−
* [[Downhill Running]] Why uphills are easy and downhills are important
 
−
* [[Introduction to Workout Types]]
 
−
** [[Introduction to Interval Training]] and [[Safe Speedwork]]
 
−
*** [[Practical Interval Training]]
 
−
*** [[Practical Aerobic Intervals]] and [[Aerobic Interval Training 101]]
 
−
*** [[Tabata High Intensity Interval Training]]
 
−
*** [[Medium Intensity High Volume Intervals]]
 
−
*** [[Downhill Intervals]] and [[Downhill Running]] Speedwork that builds endurance
 
−
*** [[Broken 5K]] My favorite speedwork
 
−
*** [[Yasso 800s]]
 
−
** [[Recovery Runs]] and [[Toxic Miles]]
 
−
** [[Fartlek]]
 
−
* Training Plans
 
−
** [[Jack Daniels Running Formula]] and [[Limitations of Jack Daniel's Running Formula]]
 
−
*** [[VDOT]]
 
−
*** [[VDOT Calculator]] and [[VDOT Based Intensities]]
 
−
** [[FIRST]] (Furman Institute of Running and Scientific Training) "3plus2" - running three days a week
 
−
** [[A Comparison of Marathon Training Plans]]
 
−
* [[Do not pause your watch|Don’t pause your watch]]
 
−
* [[The importance of a training log]] With reviews of a number of training logs
 
−
** [[SportTracks]] - The best training log, with extensible functionality via plugins.
 
−
** [[Dailymile]] - This is my top pick for social logging. Casual runners can use this site as their only training log, or combine it with [[SportTracks]] fir more sophisticated analytics.
 
−
* [[Delayed Onset Muscle Soreness]]
 
−
* [[Walking Breaks]]
 
−
* [[Heat Acclimation Training]] - especially important for spring races
 
−
* [[Training for your first 100 mile race]]
 
−
* [[Altitude Training]]
 
−
** [[Altitude Training Approaches]]
 
−
** [[Comparison of Altitude Training Systems]]
 
−
** [[Intermittent Hypoxic Exposure]] and [[Intermittent Hypoxic Exposure 101]]
 
−
** [[AltoLab]] (The altitude training system I use)
 
−
** [[Viagra, Exercise and Altitude]] Surprisingly, Viagra (Sildenafil) may improve performance at altitude.  
 
−
* [[Stretching]] While it is a common belief that runners should stretch, the evidence refutes this.
 
  
−
== Racing Tips ==
+
My [[Product Reviews]] include comparisons of [[Shoes| Running Shoes]], [[Best Running Watch| GPS Watches]], [[Best Running MP3 Player| MP3 Players]], [[Best Running Lights| Running Lights]], [[Comparison of Energy Gels| Energy Gels]] and many more.
 +
=Software=
 +
''Main article: [[Software]]''
  
−
* [[The Golden Rule of Racing]]
+
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 Video Analysis]].
−
* Tapering
+
=Controversial Topics =
−
** [[Golden Rule of Tapering]]
+
There are a number of topics where the science my personal experience has led me to a radically different and controversial opinion.
−
** [[Practical Tapering]]
+
* [[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.
−
** [[Tapering 101]]
+
* [[Downhill Running]]. For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training.
−
** [[Tapering Tips]]
+
* [[Overtraining Syndrome]]. I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that [[How Often To Run| running 3-4 time per week is optimal]].
−
* [[Pre-Race Meals]]
+
* [[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.
−
* [[In a race, walk before you have to]]
+
* [[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.
−
* [[Impact of Heat on Marathon Performance]] It's surprising just how much difference a small temperature increase makes
+
* [[Shoe Modifications]]. I cut the toe box is my running shoes open, something that seems surprisingly controversial to me.
−
* [[Your First 100 Mile Race]]
+
* [[Ketogenic Diet]]. My analysis is the science and personal experimentation is unlikely to upset both sides of the low carbohydrate debate.
−
* [[Racing 2 Marathons]] Thoughts on racing two marathons in short succession
+
Not all of my suggestions are controversial, as my belief in things like the importance of [[Cadence]] and [[High Intensity Interval Training]] are mainstream.
−
* [[Back to Back Marathons]] For running marathons on consecutive days
+
=Recent Changes=
−
* [[The Last 10K]] The marathon is a 10K race with a 20 mile warm up
+
This list of recent changes is automatically generated, but it should give you a rough idea of what's been published recently.
−
* [[A Great Marathon]] Some thoughts on what makes a marathon great
+
<news limit="30" nominor="true" unique="true" namespaces="main">
−
* [[Pacing Your Marathon]] An answer to 'What is the best way to pace a marathon?'
+
* [[{{{pagename}}}]] {{{date}}}
−
** [[Using a marathon pace group]]
+
</news>
−
* [[Race Checklist]]
 
−
 
 
−
== Barefoot & Minimalist Running ==
 
−
 
 
−
* [[Are your running shoes injuring you]]?
 
−
* [[Minimalist Running Footwear]] and [[Modified Nike Free]]
 
−
* [[The Journey to Minimalist Running]]
 
−
* [[Toughening Feet]]
 
−
 
 
−
== Ultrarunning Tips ==
 
−
 
 
−
* [[Essential Ultrarunning Tips]] The basics
 
−
* [[A brief guide to ultramarathon distances]]
 
−
* [[Training for your first 100 mile race]]
 
−
* [[Your First 100 Mile Race]]
 
−
* [[Sleep Deprivation in Overnight Events]]
 
−
* [[Walking Breaks]]
 
−
* [[Fueling in an Ultra]]
 
−
* [[Aid Stations]]
 
−
* [[Drop Bags]]
 
−
* [[Crewing an Ultra]]
 
−
 
 
−
== Nutrition Tips ==
 
−
 
 
−
* [[Nutrition is Important]]
 
−
* [[Mid Run Fueling]]
 
−
* [[Beetroot and Running Performance]] A simple way of improving your performance. [[File:Beet Salad.jpg|frame|My daily salad, with lots of beets]]
 
−
* Gels
 
−
** [[How to eat a Gel]]
 
−
** [[Comparison of Energy Gels]]
 
−
** [[When to eat Energy Gels in the Marathon]]
 
−
** [[The Science of Energy Gels]]
 
−
* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery.
 
−
** [[Fellrnr's Go Juice]] What I drink when I train and race
 
−
** [[Chocolate Milk for Recovery]] Tastes great as well
 
−
* [[The Runners Diet]] and [[Weight Loss]]
 
−
* [[Magnesium]] My favorite micronutrient. It's critical for runners, but also good for migraines and preventing diabetes
 
−
* [[Carbohydrates and Glycemic Index]]
 
−
* [[Protein]]
 
−
** [[Protein Powder Contamination]]
 
−
* [[MSM and Migraines]]
 
−
 
 
−
== Injury prevention and healing ==
 
−
* [[Coping with Injury]]
 
−
* [[Cryotherapy - Ice for Healing]] and [[Icing with a Camelbak]]
 
−
* [[NSAIDs and Running|NSAIDs (Ibuprofen/Acetaminophen) for runners, impairs healing and interferes with hydration]]
 
−
* [[Trigger Points]] Why you don't fix the place it hurts
 
−
** [[Massage]]
 
−
** [[Injury prevention using 'The Stick']]
 
−
** [[Foam Roller]]
 
−
** [[Thumper]]
 
−
** [[Teeter Inversion Table]]
 
−
* Blisters
 
−
** [[Blister Prevention]] If I can avoid blisters, you should be able to
 
−
** [[Popping Blisters|Should you pop a blister?]] It's a bad idea, but sometimes you have to.
 
−
** [[Blister Prevention and Socks]]
 
−
** [[Toughening Feet]]
 
−
** [[Taping|Taping your feet to prevent or treat blisters]]
 
−
** [[Injinji Liner Socks]]
 
−
** [[Extreme Shoe Modifications]]
 
−
* [[Shin Splints]]
 
−
* [[Iliotibial band syndrome]] AKA ITBS; pain in the outside of the knee
 
−
* [[Cramps]]
 
−
* [[Plantar Fasciitis]] My experiences with PF
 
−
* [[Stretching]] While it is a common belief that runners should stretch, the evidence refutes this.
 
−
* [[Sore Feet]]
 
−
* [[Delayed Onset Muscle Soreness]]
 
−
* [[Mortons Neuroma]]
 
−
* [[Anticancer]] Advice on avoiding and mitigating cancer
 
−
 
 
−
== Gear Reviews ==
 
−
* [[Best Running Watch]]
 
−
* [[Injinji Liner Socks]], [[Dry Max Socks]] and [[Blister Prevention and Socks]]
 
−
* [[Modified Nike Free]]
 
−
* [[Under Armor Heat Gear Top]] Cooler than bare skin
 
−
* [[Race Ready Shorts and Tights]]
 
−
* [[SunUp Dawn Simulator]]
 
−
* [[Teeter Inversion Table]]
 
−
* [[Injury prevention using 'The Stick']]
 
−
* [[Portable Pharmacy]]
 
−
* [[Headphones for Running]] and [[Fixing iPod remote headphones]]
 
−
* [[Thumper]] - deep muscular massage
 
−
* [[Theratherm]] - for heat treatment
 
−
* [[Dirty Girl Gaiters]]
 
−
* [[Body Fat Measures]]
 
−
* [[A review of graduated compression wear]]
 
−
 
 
−
== Book Reviews ==
 
−
* [[Book Review - The 4 Hour Body]]
 
−
* [[Book Review - The end of overeating]]
 
−
* [[Book Review - Nutrient Timing]]
 
−
* [[Book Review – Altitude Training and Athletic Performance]]
 
−
* [[Book Review – Fixing Your Feet]]
 
−
* [[Book Review – Trail Guide to the Body]]
 
−
 
 
−
== Race Reports ==
 
−
* [[2011 Hampton 24 Hour]]
 
−
* [[2010 Freedom Park 24 Hour]]
 
−
* [[2010 Derby 50K]]
 
−
* [[2010 Mountain Masochist Trail Run]]
 
−
* [[2010 Hinson Lake 24 Hour]]
 
−
* [[2010 Keys 100]]
 
−
* [[2010 Umstead 100]]
 
−
* [[2010 Mount Mitchell Challenge]]
 
−
* [http://obsruntheoden.blogspot.com/2009/12/he-kept-pain-at-bay-took-2nd-in-50k.html 2009 Derby 50K]
 
−
* [[2009 Hinson Lake 24 Hour]]
 
−
* [[2009 Laurel Valley 35]]
 
−
* [[2009 Sweaty Butt 50K]]
 
−
* [[2009 Massanutten Trails 100]]
 
−
* [[2008 Double Crossing of the Grand Canyon]]
 
−
 
 
−
== Software ==
 
−
* [[SportTracks Dailymile Plugin]]
 
−
* [[SportTracks Polar ProTrainer Sync Plugin]]
 
−
* [[Garmin Foot Pod Calibration]] Tested with 310XT - reports of success with other Garmin devices is mixed
 
−
* [[VDOT Calculator]] (online)
 
−
* [[Marathon Pace Band]] (online)
 
−
* [[Running Efficiency Calculator]] and [[Alternative Efficiency Calculator]]
 
−
 
 
−
== Off Topic and Tangents ==
 
−
 
 
−
* [[Email Etiquette]]
 
−
* [[Training Macrolog]] My high level training notes
 
−
* [[Observations from 2011 Umstead 100 Aid Station]]
 
−
* [[2010 Statistics]]
 
−
* [[Thoughts on Marathon Pacing]]
 
−
* [[The Ivan Scale Of Perceived Suffering]]
 
−
* [[Back Surgery]]
 
−
* [[Slowing up at Weymouth Woods 100K]]
 
−
* [[Weight Loss and Performance]]
 
−
* [[Notes from a high mileage experiment]]
 
−
* [[Internal Control Index]]
 
−
* [[2011 New Years Resolutions]]
 
−
* [[Remixing Music For Running]]
 
−
* [[SafeHex]] Notes to myself on virus removal
 
−
 
 
−
== External Links ==
 
−
 
 
−
These are links to articles that I would have added to this site if they did not already exist.
 
−
 
 
−
* A great proprioception by the author of "Brain Training for runners". This article has most of the valuable points from the book - http://www.active.com/running/Articles/Sensory_cues.htm
 
−
* An analysis of elite runner's weekly mileage and performance showing that 'more is not better' http://www.powerrunning.com/Training/An%20Interesting%20Analysis%20of%20Some%20Elites.htm
 
−
* A comparison of ultramarathon difficulty based on finish times - http://realendurance.com/index.php?FinishTimeList&s=ul
 
−
* A compendium of links to other ultrarunning sites, including a race calendar and the most comprehensive list of ultra marathon training programs I've found. http://www.ultramarathonrunning.com/training/index.html
 
−
* One of the best ways of understanding your muscles is Body Smart, a flash based site that animates the muscles of the body. http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html
 
−
* myTrainLocal is a site for finding local running groups. http://www.mytrainlocal.com
 

Latest revision as of 05:39, 9 June 2017

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, and more.

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 Interval Training.

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 Video Analysis.

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 are mainstream.

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.

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