MR Runningpains! Run on my friends... |
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AUGUST! Bigfoot 200 is this month! Crazy that it's finally here. I cannot wait! I'd like to thank my wife (and best friend) Beth (pictured above) for allowing me to adventure and call it a family adventure. For letting me train for hours on end (especially suring the weekend when she has to pick me up at the top of a moutain), and for being so supportive of my passion! August also means that Cross Country is starting up again. I look forward to watching the Middle & High School runners chasing one another up and down hill and through the fields and woods. It's such a fun time of year! The trails are calling...will you answer? -Aaron Saft MR Runningpains |
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We traveled up to NH for a wedding (the picture above is of Mount Mannadnock which I ran up and down 3 times in one run - 5100' of gain in 13.5 miles) and I picked up COVID during my travels. It knocked me down for about 10 days. I'll talk more about this and my return to running below. I've had some great Podcast conversations on a variety of topics lately including a very informative discussion about supplements with Doctor Kyle Judkins, DO (see the link below to have a listen). I'm finishing up the Greg McMillan Coaching Certification Course & learning some new ideas and concepts for training those I coach. I also picked up my USA Track & Field Cross Country certification, which reinforced and renewed my passion for coaching Middle & High School aged runners. Lastly, I'll finish my Lydiard Foundation Level III Certification with a video conference summary of how my training went for Bigfoot 200. I had BOCO design and create new MR Runningpains Trucker Hats, which are available for purchase ($35 - includes shipping). See details below if interested. 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). If you have any suggestions for future newsletter articles or sections you'd like me to include, please reach out to me! And as always; Keep running my friends! The trails are calling...will you answer? -Aaron Saft MR Runningpains |
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Coaching Services 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 Adults interested in 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 Return to Running After COVID It was a Monday when I knew I wasn't feeling normal. By Tuesday I had body aches, a splitting headache, a fever, and a cough. I tested positive for COVID of course. Thankfully the Tour de France was taking place and the Track & Field World Championships we taking place and televised on Peacock! The symptoms passed quickly, but what I was left with was a deep fatigue like nothing I had ever experienced even after a 100-mile race. I tried to take my dog for a walk only to end back up in my recliner needing a nap. What I had to remind myself was if I tried to push myself too much too soon, I would just set myself back further in my recovery process and delay my return to training for Bigfoot. Knowing I was 4 weeks out, I told myself to be patient, and wait it out. After all, it was better to get COVID now than closer to the event! After a week, the fatigue began to receed. I felt a little stronger each day and with the return of my strength, I began to run again. SLOW! I listened to my body and allowed it to dictate my pace and duration of my runs. I didn't force it. Just shy of two weeks from when this all started, I felt strong enough to give my last long effort a go. I reminded myself to not over exert myself. Walk as necessary (as Bigfoot will have a tremendous amount of hiking). I decided to run our local Shut-In trail with a few extra summits for good measure. My body felt almost normal for the first time on this run. No aches or fatigue. I completed just shy of 20-miles in just under 6 hours with 7000' of vartical gain. I knew I was going to be ok! I was grateful for my patience (mostly due to my wife's vigilant eye and caution) in my return. COVID has so many different symptoms and affects everyone so differently. My only suggestion is to be patient with it and don't try to force running (especially if it makes your symptoms worse!). Allow your body the necessary time to recover and you'll be back running in no time! |
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Training TIP Sweat Rate Test In many places in the world, we're training through a heat wave. Temperatrures are extremely high and we still want to get our runs in. Hydration has never been more vital, before, during, & after! So let's discuss how much you're sweating, and a plan to hydrate during your run and rehydrate after your run. First step is to use the bathroom and make sure you're bladder is empty. Step two is to derobe (need to be naked for this step), and weigh yourself. Note your pre-run weight. Step three is to run for an hour at the temperature you normally find yourself running in. During the run, note how many fluid ounces you drink. Step four is to derobe once again, and dry yourself off, then weigh yourself again. Note the weight once again. Now it's time for math. Subtract your post-run weight from your pre-run weight. Your answer is how much you've lost in water weight during your run. Convert this amount to ounces (1 pound = 16 oz). We now also have to add the amount of fluids drank during the run to the amount that was lost to give us our total amount lost. Example: Pre-run weight = 162 pounds Post-run weight = 160 pounds Ounces drank during run = 20 oz 162-160 = 2 pounds 2 pounds = 32 oz Lost 32 + 20 (amount drank during run) = 52 oz Lost Our bodies can only (comfortably) drink 20-30 fluid oz per hour. So, if I drink 20 oz per hour, I need to replace 32 oz of fluids post run to rehydrate my body. I suggest this replacement amount be with electrolytes. I also suggest that any fluids drank during your run be electrolytes as well. For your long runs, make sure you have the capability of refilling your vessels with water & electrolyes. This can be through the use of a filtration system. Or stopping at a water fountain or your car to refill. Sometimes doing loops is the best idea, so you can use your car/house/fountain as a aid station to resupply. |
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Training Corner Heat Training - When It's Too Much You might be facing your goal race here as we reach the midday point of the summer. And if so, its most likely going to have high temperatures, so you are thinking about implementing some heat training. I'll start out by noting that heat is another stress on the body, so if you are feeling the fatigue of family, life, work, and running, you may not want to add the stress of heat training. If you do, be very sesative to how it makes you feel. We don't want to lose training time due to extensive fatigue. We especially don't want to feel extensive fatigue in our taper period (when we're suppose to allow the body to freshen up and get sharp for your goal race). So what do I suggest? Ideally, you can plan ahead and do an experiment during a recovery week well in advance of your taper. The most efficient heat training is in a dry sauna (170+ degrees) for at least 20 minutes, and up to 30 minutes total for 5 days of the week (taking off Weds. & Sun.). If you're facing your goal race, ideally you'll want to start your heat training 2.5 weeks out (allowing for 3-4 days prior to the race without any planned heat exposure with the exception being the outside temperatures you are exposed to naturally). As stated before, you'll want 2-3 days of exposure and one day off. Focus on your hydration before (during if possible), and especially afterwards. Note how you're feeling the rest of the day and on your run the day after. Making sure to run prior to your heat exposure. Ideally you would run and go directly into your heat exposure within 30 minutes of finishing your run so that your body temperature is already elevated. Again, if the heat exposure is taking too much out of you, it's not worth the fatigue and potential risk to ruining your race day energy levels. A good way to track the stress response to your body and it's recovery ability is to track your resting Heart Rate, which you would take your pulse for one minute before you sit up after waking in the morning. If you notice that your average resting HRT is 4-5 beats higher (and you haven't performed a strenous workout or long run the day before), your body is accumulating too much stress. Either reduce the time of heat exposure, amount of days you're performing heat exposure, or elimate heat exposure all together. REMEMBER, more is not always better! Aaron said 20-30 minute exposure is good, so if I do my heat exposure for 40-60 minutes, that will be better. NO! Again, heat is a stress and we don't want to overstress the body! Be cautious and monitor yourself! If you're feeling dizzy, nauetious, or weak, remove yourself from the heat exposure and slowly drink some fluids. |
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Trusting your Equipment Last month I reviewed the Altra Olympus 5. A great shoe! Above I wrote about my multiple ascent & descent of Mount Mannadnock. On my final descent, I felt somestrange on the bottom of my Olympus. It felt like they were strangely dragging a bit. A sensation I was very unfamilar with. When I finished, I looked at the bottoms of my shoes and noticed the treads were coming off (see pic at left). It of course alarmed me. I bought Shoe Goo (glue for shoe repair), and glued them back. I used them for my post-COVID 20-miler I spoke about in the COVID article, and tried not to worry about them, but there was a concern that they'd become unglued again or another tread would. When I got home and checked the treads, one of the treads had indeed separated like the others. I immediately called my run shop to see if I could get another pair. Point being, you don't need to worry about your gear while running. make sure everything is in good condition, especially going into your goal race or event. You don't need the distraction or concern of your gear coming apart, breaking, or failing you during your race! I learned this lesson during UTMB when my hiking pole broke. I have a back up pair my crew will have just in case for Bigfoot! I also have a 2nd pair of Olympus and a pair a 1/2 size up as well. I know it's an investment (and some people don't have this luxury), but if you can swing it, it's worth it to have back ups of your main gear. I include socks and your pack in this as well as if any of these items fail you in your race, having a back up will give you peace of mind knowing going forward you'll be able to continue with your gameplan as if nothing had happened. |
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| | New hats are in! $35 (includes shipping) for the red and black BOCO technical trukers. Email me using the button below if interested. Put BOCO hat in Subject line. | | |
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| | I have a few of the old BOCO Technical Grey Truckers hats pictured above if interested as well. These are also $35 (includes shipping). Again, email me using the button below if interested with BOCO hat in subject line. | | |
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MR Runningpains Podcast This past month, I've had the pleasure of interviewing so many great people! Their accomplishments, passion, and the knowledge they share are simply amazing! I hope you enjoy their conversations. One of the highlights was my episode with Dr Kyle Judkins DO on supplements. Please have a listen by clicking the button directly below. | | |
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Shoe Review Norda 001 I learned about the Norda through my podcast interview with Cole Crosby after he completed the Cocodona 250 this year. I was intrigued by the shoe having heard similar reviews that the shoe was bullet proof and grippy, but was shy of buying a pair due to the high price tag of roughly $300! Once I did, I purhased the pair shown at right, which are the Ray Zahab edition of the shoes (I liked the colorway best). I had never spent so much money on a pair of shoes, but my hope was that they would be my solution for my go to shoe for Bigfoot 200. Norda did build a tank that should hold up to the toughest trail conditions! With materials that most of us don't recognize, but upon researching results yield that these are durable, premium materials & ecologically mindful. But how would they perform? I'll first mention that BOTH the midsole and outsole are Vibram materials. That caught my attention on the website as many shoe companies use Vibram for their outsoles, but I dont know many shoes with a Vibram midsole (main cushioning of the shoe). I'll say that it does feel great underfoot. The traction is great with a moderate traction pattern of lugs. It's not overly agressive, so it feels fine if you have a section of road to run on.I didn't feel any rock protrusion, so Norda did a great job finding the balance for their cushioning amount. As to the fit and the upper, the only downside I have for this shoe is the heel counter. It feels very stiff and inflexible. Especially on steep inclines. The heel counter pushes into and against your heel, which I did not find enjoyable. Otherwise, the overall shape of the shoe feels good. A nice rounded toe box gives ample room for the toes. The upper material leaves a little to be desired if the shoe gets wet. The shoe does not drain well. I did numerous water crossings on multiple runs, and each time I could tell my foot remained water logged for longer than I am use to. NOTE - the website does suggest buying a half size larger than your normal shoe size. I did and was pleased with how the shoe fit. Overall, I think the Norda 001 has the potential to be a great shoe with some tweaks of the upper materials and heel counter. I know the 002 is in the works, so perhaps wait before dropping $300 on this shoe and see what changes are made to the 002. | | |
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Gear of the Month Dirty Girl Gaiters These gaiters are so simple to use wth almost any shoe. They come with velcro that has to be glued to your shoe on the heel, but work with Altra shoes velcro. There is a metal hook that goes into the front lace or gaiter loop. As they say on the website, "size does mater", so make sure to see the sizing cart to order the appropriate size. They have lots of colors and patterns to choose from as well! | | |
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Fuel of the Month F-Bombs F-Bomb nutrition is Fat-Fueled Low Carb Snacks. Having been on a low carb diet for the past 3+ months, I've tried some different foods on my runs. These were suggested to me, and even if I wasn't on a low carb diet, I would eat these. Good stuff! | | |
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Book of the MonthThe How of the Hardrock by Rich "Softrocks Rick" Limacher With Hardrock 100 just taking place a little over a week from when I wrote this, I rememebered meeting the author of this book at a book signing upon my arrival to Silverton in 2021. I saw him at the awards ceremony after my finish and had him sign my copy. Many of us want to run Hardrock, and this book gives an accurate description of what it takes to train and make it to the finish line. You can find it on Amazon. |
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Podcast of the Month KoopCast Episode 136 Adapting Ultramarathon Nutrition for High Altitude with Meredith Terranova From the show notes: "Meredith Terranova is a performance nutritionist to many of today’s top ultrarunners. She has been helping her clients reach their nutritional goals since 2004. Through Meredith’s guidance, her clients have reached goals ranging from losing weight, wellness nutrition, race nutrition, training and recovery nutrition, and others using a real-world nutrition approach.
During the course of this conversation, we discuss Meredith’s approach to nutrition planning, how to find the right foods for you, and her famous ‘gas station’ protocol." Have a listen... | | |
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Song of the MonthADD THIS TO YOUR RUNNING PLAYLIST Consolers of the Lonely by The Raconteurs Good clean jam here with some great pickin'! Awesome! Have a listen! |
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Upcoming G5 Trail Work Days Aug. 5 - Kitsuma Aug. 13 - Newberry Creek Sept. 2 - Kitsuma 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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