MR Runningpains! Run on my friends... |
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April!!! Goal races & events rapidly approach! I hope you can take away much from this newsletter that may help in your journey towards your goal! Thanks for reading & run on... The trails are calling...will you answer? -Aaron Saft MR Runningpains |
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Well some times things don't go as planned. I had hoped to have completed S.C.A.R. at this point, but as you'll read later on, that didn't go accordingly. Fingers crossed, I'll be able to run the Massanutten Loop later this month. We've had a course change with Hellbender, and that has made my life extremely busy! You can hear more about that in the Hellbender 100 Podcast Episode 16 that comes out on April 2nd. Last month's training article focused on the hill drills/strength phase. This month I'll discuss what's next in the training cycle. As always, thanks for your support, for reading, subscribing, and sharing these resources. You can find a complete archive of my previous newsletters and podcasts on my website (PLEASE CLICK THE LINK BELOW). Keep running my friends! The trails are calling...will you answer? -Aaron Saft MR Runningpains |
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Coaching Services AT THE CURRENT MOMENT, I DO NOT HAVE SPACE FOR NEW ATHLETES. I WILL MOST LIKELY HAVE MORE AVAILABILITY AFTER HELLBENDER (MID MAY) As a certified coach (USAT&F Level I, RRCA Level II, UESCA Running & Ultrarunning, & Lydiard Foundation Level II) I want to make sure each athlete not only gets the training they need, but to maintain the joy and fun that running should be! I love running, and I want to make sure each runner finds and maintains their love for the sport as well!!! My Philosophy: I believe that running is a journey that should be shared and enjoyed along each step of the way. By coaching, I create a partnership with each individual athlete in which we get to know the individuals needs and ways in which we can find the most success in helping the athlete achieve his or her goal(s) through training. We cannot be successful without building trust in one another, and that begins with our daily honest communications as to how the athlete is performing in running and how daily life may be affecting their run for the day, week, or beyond. I believe in a comprehensive approach to training in which we have to consider the athlete’s history with training (successes & failures), strengths & weaknesses in training and how we can capitalize on the strengths and strengthen the weaknesses, and keeping a long term view for the athletes longevity and health in the sport. My goal for each athlete is to keep them healthy and enjoying the sport in route to helping them build stamina & endurance, while getting faster & stronger. I coach Middle School Aged to Adults and distances of 5k to Ultramarathon. For $125 a month, my coaching provides: Online Training Plan Using Training Peaks Premium Edition Daily Feedback & Weekly Email and Communications Unlimited text, emails, & calls Flexible Schedule Changes Private Facebook & Strava Groups Weekly Topic covered in a Zoom Conference w/ Q &A Sessions Running Form Analysis Footwear and Gear Selection
If you're interested in having a conversation, please don't hesitate to reach out by clicking the button below. | | |
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Reflections With everything that is going on in my life, I had to take a step back and assess what was necessary and what was frivolous. Looking at my what my responsibilities are to my family, my friends, my athletes, and to those involved at whatever capacity in Hellbender made me come to the realization that for the first time in my life my running wasn't high in my list of priorities. I didn't totally eliminate running from my life, but accepted that training at this time could not be granted the focus, time, and energy I typically commit to the activity. I reduced my volume and focus on workouts and just allowed myself to enjoy whatever I time I could allot to running that day. This was extremely hard at first, but with the reminder that this was only temporary, I was able to find gratuity for what running is at this time. Affording myself this was just the beginning. This process began a simplification of my life allowing me to see what things in my life were simply wasting my time. This was simple. Most things on my phone were time sucks. Any Apps that required me to thumb scroll over and over were dead to me. I checked notifications, but did not allow any thumb scrolling. That was the deal. It's amazing how much more I got done! I was able to read books that enhanced my coaching and my life! I get to spend more time and be more engaged with those most important to me (pictured at right). While I can't wait to get back to running more, I certainly don't think I'll allow myself to go back to thumb scrolling. This has truly been a liberating experience! Maybe give it a try? |
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Training TIP Hide Your Watch on Recovery Runs What does the picture at left have to do with this article? Absolutely nothing as should your watch on a recovery run. Our recovery runs should be easy, right? RIGHT!!!! Our watches gives us so much instant feedback. From heart rate to distance to pace. But we can't stop looking and worrying about these metrics! We get obsessive when the reality is this is the most simplistic run we have. Our job is to go easy and relax. How can we do so when we have to reference this tiny technological overlord at every impulse? I say strip yourself of these shackles. Hit start on your watch or phone and stick it in your pocket or pack and don't take it out till you have to stop. Just go for a run without the worrying what that 42-46mm digital dictator displays. Feel the freedom! The liberation of the weight literally being lifted from your wrist. You'll enjoy your run, you'll learn to listen to your body, you won't care what that devilish devices reads, and you'll probably actually go easy enough for it to be a recovery run! |
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Training Corner After Strength/Hill Training Phase - What's Next? Last month I discussed the strength/hill training phase. What you do next depends on what is the distance of your goal event. At this point in your training, we want to train the system that is least specific to your goal event. If your goal race distance is the marathon or less, than you’ll want to do longer intervals (lactate threshold/tempo effort) earlier in your training cycles, because we want to train our speed (anaerobic/max VO2 work) closest to the event. If your race is an ultra-marathon, you'd want to do the reverse. In other words, you’d want to start with speed (anaerobic/max VO2 work) and do longer intervals (lactate threshold/tempo efforts) closer to the goal event. Let me place a caveat on the short/speed (anaerobic/Max VO2) intervals. These are done at the risk of high fatigue and are not entirely necessary for ultra-runners. Especially ultra-runners with very little training experience or experience with this type of workout. Discussing the benefit of each of these two intensities will be saved for other articles, but I’d like to define each a little further. Short intervals or anaerobic/max VO2 work can be defined at any effort at 90% maximum heart rate or higher. I typically use an RPE (rating of perceived exertion of 9 out of 10 when prescribing this effort). Intervals are typically up to 4 minutes in length (or 1000 meters). Maximum benefit for this effort is seen by repeating intervals that start at 2:00 in length. You’ll want to take equal recovery of the interval or a 1:1 interval:recovery ratio. The maximum amount of time you’ll want for the total intensity intervals is 20:00 (10 x 2:00 or 8 x 2:30 for example where rest would be 2:00 and 2:30 respectively following our 1:1 ratio). These workouts should be completed once a week. Twice a week is the maximum I would ever prescribe for these efforts as these workouts will take the body longer to recover from (48 hours to full recovery). The day following these workouts should be either a recovery run or a day off. Long intervals or lactate threshold/tempo efforts are at a lower effort. Typically, 80-85% maximum heart rate or an RPE of 7-8. Being longer, these intervals start at about 1200m or 5:00 in length and the summation of the intervals should not exceed one hour at maximum. The interval to recovery ratio should be 2:1 (or half the duration of the intensity interval for the recovery – 3:30 recovery for a 7:00 interval). These intervals typically take less time to recover from due to the lower intensity. You should recover in 24 hours from these intensities. I still do not prescribe these workouts for my runners more than once a week, but they can be done more often for more experienced runners (up to 3 days in a week for the craziest amongst us). Once again, I suggest a recovery run or day off the day after. We’ll discuss the science and reasoning behind these workouts in more depth in another article, but if you’re looking to improve your running, I suggest at least including the longer lactate threshold/tempo efforts as part of your training. You’ll gain the most bang for your buck from these workouts, and again, I’ll explain why in a future article. |
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B.R.U.T.E Challenge Update Well, my attempt at S.C.A.R. (Smokie Challenge Adventure Run – 70 ish miles on the Appalachian Trail) was foiled…TWICE! On the original date of my attempt, the Smokies received a good bit of snow the 48 hours before. When we looked the night before, we saw that the only access point (40-miles into the route) for resupply (Newfound Gap Rd.) was open on the NC side according to Google Maps, but reports were saying the road was closed, so we decided to take a chance to see if it would open while I was running. As I started across the Fontana Dam, I could see the snow on the sides of the road ahead of me. I had prepared for this with a pair of boot liners my friend Pete Ripmaster had given me. He assured me my feet would never get cold with those liners. And he was right. When I reached the AT, the snow wasn’t too deep, but above my shoes. I had some footprints from hikers to follow, so I wasn’t breaking trail or packing snow down. It was obviously harder, but I felt ok and prepared for it. The miles went by and so did the time. It was taking me a bit longer than I’d hoped, and by mile 7 I had passed the last group of hikers for the day. I was now the one making the footprints for everyone else to follow. My pace slowed even more, and the snow was only getting deeper the higher I went into the ridgeline of the Smokies. Soon I was hitting snow drifts above my knees. It was getting harder, and I realized I was running low on fluids. Thankfully the first shelter, which had a spring nearby wasn’t too far ahead. When I reached the shelter, I found a hiker there setting up camp. He showed me where the spring was when my Garmin inReach vibrated with a message from my friend Terry who was to meet me at Newfound Gap. The road was indeed closed and staying closed. I assessed my gear. I didn’t have enough batteries for my headlamp to get me through the night safely and I certainly didn’t have enough calories for the remaining 60-miles. I made a call to my wife (thankfully I had cell service), and we decided it best I turn around and head back and try again another time. As fate would have it, I would have another window the following weekend. Unfortunately, as the weekend approached, I caught the cold my family had that week, which put me in poor condition to make another attempt. S.C.A.R. would have to wait. |
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MR Runningpains Podcast Making the Long Run Most Effective for Your Training - EPISODE 110 Do you have a long run in your schedule each week? Of course you do! The real question is, are you doing it correctly? I hope to give you some insights through this episode that will help give you the most benefit from your long run. | | |
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Hellbender 100 Podcast Reviewing the Course Changes & Looking at Each Aid Station - Episode 16 In this episode, I review the new course changes and go in depth as to what to expect at and between each Aid Station. Once again, a huge thanks to our volunteers Victor Mariano & Abby Harris for their help in making and communicating these changes! | | |
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Aaron's YouTube Channel Journey to Bigfoot 200 Training Update In this video I talk about my 23-mile run in the Smokies bagging two big peaks. |
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Shoe ReviewAltra Mont Blanc Let me start by saying I originally purchased my normal size in this shoe and had the worst experience with a shoe I've had in a long time. I was ready to write this shoe off and defame it. I wrote my old sales rep and told her about my experience to which she replied I should try a half size down. I returned my 11.5 and received a size 11 in the mail. It was better, but not great. Honestly, I was hoping this might be an option for the Bigfoot 200. It will not be, but it is comfortable enough to keep in my training shoe rotation. Let's talk about the shoe to discuss why I'm not trusting it for Bigfoot. The most notable problem is the heel. There are two pads in the heel that are supposed to help lock the heel into the shoe. They do not succeed in doing so. The heel feels very loose and insecure. I'm not usually one to complain about this in ANY shoe, but it drives me crazy in this one. The upper is very light and pliable with no overlays. It feels nice when you're just running on gravel roads, but lacks security for the twists and turns of single track especially if the trail is rocky and rooty. The foot shifts and feels as though it may come off the platform. Once again, the lack of security of the foot drives me crazy. The fit is a lot lower volume than your typical Altra. I of course love this! The amount of cushioning is more than generous, and feels great underfoot with the EGO MAX midsole foam. Nice update to the EGO foam! The tread isn't overly aggressive, and surprised me how poorly it gripped on wet rocks for a Vibram LiteBase outsole. For the price point, I feel Altra missed the mark with this shoe. The potential is there for an amazing shoe, but this version of the Mont Blanc just isn't quite worthy of its name sake. | | |
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Gear of the Month Kogalla Ra Lighting System Let me start by saying I am an affiliate of Kogalla & you can get a 15% discount by clicking the link in the link below and using code MR Runningpains. I remember the first time I saw a Kogalla Light in a race. I thought there was a car coming down the trail it was so bright! I am so impressed by these lights! While you do have to carry a battery pack (or two), the 800 lumens and ability to attach it where ever you so chose is awesome! Check them out! | | |
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Fuel of the Month Cadbury Cream Egg It's that time of year! They're in stock, and chock full of calories & carbs! Perfect running fuel! | | |
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Book of the MonthHow She Did It by Molly Huddle & Sara Slattery Everyone can take away a lot from this book! Directed at women, but the lessons learned can be applied universally from these two amazing runner/authors! |
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Podcast of the Month Doctors of Running Virtual Roundtable Podcast Episode 78: How Should Your Shoes Fit From their show notes: "At the roundtable Nate, DJ, and Matt discuss how a shoe should fit. How do you asses whether a shoe fits you well? What should you look for when shopping for running shoes? What are the consequences of poor fit?" Have a listen... | | |
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Song of the MonthADD THIS TO YOUR RUNNING PLAYLIST The One Who Broke Your Heart by David Byrne & St. Vincent Dave Matthews said it best, "Damn that's a lot of horns!" David Byrne of the Talking Heads brings undertones of his old band with his vocals and instrumental melodies. And Matthews is right, there's a whole lot of horns! Have a listen! |
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Upcoming G5 Trail Work Days Apr. 9 - Mackey Mtn. Apr. 10 - Snook's Nose For more information and to reserve your spot, please click the button below. | | |
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Trail Maintenance Carolina Mountain Club has trails that need a trail maintainer to adopt them. You can find out more information on the Club and contact them through the link below. | | |
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American Trail Running Association The American Trail Running Association, ATRA, was formed in mid-1996 as a Colorado not for profit corporation to serve the mountain, ultra & trail (MUT) running community. Our mission is to represent and promote mountain, ultra & trail running. | | |
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ITRA Born in July 2013, the ITRA (International Trail Running Association) aims to give a voice to parties involved in trail running in order to promote its strong values, its diversity, the safety of races and the health of runners, as well as to further the development of trail running and ensure a constructive dialogue between the national and international bodies with an interest in the sport. | | |
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POW helps passionate outdoor people protect the places and lifestyles they love from climate change. We are a community of athletes, scientists, creatives, and business leaders advancing non-partisan policies that protect our world today and for future generations. | | |
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XOSKIN Discount Receive a discount on your next order my using code: MR Runningpains at checkout on your next order! Check out their line by clicking the button below... | | |
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Want to check out Xero Shoes? Click the button below... | | |
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Kogalla Lights 15% Discount I'm a Brand Ambassador for Kogalla. You can purchase through the link below, use code MR Runningpains, and receive a 15% discount. | | |
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Love this community, and happy to share what I know. Please reach out if you have any questions in any aspect of running, training, and or racing!!! Sincerely, Aaron Saft MR Runningpains | | |
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