MR Runningpains! Run on my friends... |
|
|
Been a minute! Sorry about that! I made it through directing the Hellbender 100-mile race. More on that in this issue. I've started the coaching certification by McMillan Running. I'm also working on a gate analysis course to better understand running form to help the athletes I coach. Training is back in full swing for Bigfoot 200, and my girls team won the 3A North Carolina Public School State Title. Life has been busy! I hope this finds you well! The trails are calling...will you answer? -Aaron Saft MR Runningpains |
|
|
The picture above is my best friend, Mike Fitzula and I, being inducted into the Section IX Track & Field Hall of Fame. Section IX is where we grew up for our High School years in New York. It was quite the honor as we are now company with Olympians. Hellbender 100-mile race was a challenge in many ways and for the first time in my career, I walked away from a race I directed with a feeling of severe dissatisfaction with how things went. This one will take awhile to process and make changes. I'll spare you the details, and I'm glad the runners had a good experience, but I walked away just glad no one was seriously impacted by the weather and course! I recently ran from the Folk Art Center to Mount Mitchell on the Mountains to Sea Trail. It's a 50k route with 9500'+ of elevation gain. It was a great test for me for my Bigfoot 200 training. See below article for more on this run and how I used it in my training cycle. This month's training article will focus on the specificity/integration phase. As for coaching, I have some openings if anyone is interested in having a conversation for your upcoming Fall race(s). Please feel free to reach out. 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 |
|
|
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. | | |
|
|
Reflections Revisiting My Why I've done a lot of contemplating as the Bigfoot 200 approaches. I've been reading Addie Bracy's book, "Mental Training for Ultrarunning", and it has given me pause to realize my why is evolving. The people at right (my wife, daughter, & son) are and will always be a huge part of my why. To show them new places and possibilities. That is at the very core of my why, but I realized my why has layers. As Western States approaches, I realized that my finish at Bigfoot would mean I'd have another chance to put my name into the lottery for Western States. That is a huge race in my bucket list. Realizing this, strengthened my why. Another layer in my why came when I thought about who is coming to support me at Bigfoot. They are making their own sacrifices to be there and for that reason I believe I have to do everything in my power to reach that finish line out of respect for them and their efforts to make this race a success for me. I found other personal reasons to complete this race as I reflected on what I had read in Ms. Bracy's book. The more I found, the more confidence I feel in completing this race! So revisit your why and make sure you make it as strong as possible! |
|
|
Training TIP Time Trial Let’s start with a generic intro… A time trial is defined as timing an individual over a set distance. To what end and purpose? Usually, it’s to track progress over the course of a training block and adjust training based on the result. What do we gain from these race simulations? One might argue confidence in our training and ability to achieve a goal, be it time or completion of a distance. My training for the Bigfoot 200 Mile race has not gone according to plan. I grew tired of watching what I had planned not be completed. So, I decided on a Time Trial of sorts. A test of not only my physical fitness, but mental fortitude to complete a task much harder than what I felt capable of given the circumstances surrounding the run. Let me set the stage. On Friday, I attended the NCHSAA Track & Field 3A State meet. We had to be up at 4am to catch the bus. The day was sunny and a high of 97. I tried to stay hydrated keeping in mind that I wanted to complete my time trial the next day. The meet was great (Our girls team won), and I ran two short runs (30 & 20 minutes) in the heat. We didn’t arrive home until after 1:30am, and I was up early trying to get some stuff done before my Time Trial. The Time Trial would be a run from the Folk Art Center to the Summit of Mount Mitchell (31-miles at 9500’+ of gain). Bigfoot starts at 9:30am PST (the race is in Washington state), so I wanted to simulate potential temperatures I’d run through during the day (the race is in August) thus I started at 10am. Bigfoot has a total elevation gain of 46,000’, so I felt this course would be comparable in gain. Given everything going into this run, the lack of sleep, the body fatigue from a normal training week, and the fatigue from the meet the day before, I knew this would simulate the fatigue of the later miles of Bigfoot. I was also running this completely alone (aside from meeting my wife and daughter later in the run to refill fluids and grab more calories). This would add to the challenge as I can have pacers for much of Bigfoot. The run started out tough with the climbs taking a bit more out of me than I would have liked. I had to slow down and control the effort as I will have to do on race day! Once I found my groove and managed my fluid and carb intake, I was able to move more comfortably on the climbs. I started feeling more and more confident as I was moving through sections of this course faster than I usually do and it felt much easier. As I was alerted to the miles that passed by on my watch, I tried not to be concerned with how much lie ahead, but rather what was right in front of me and what was needed to keep me going. As my watch hit 26 miles, I was finishing one of the most technical sections of the course and I slipped on a wet mossy rock. I thought I had pulled a muscle. So, I once again slowed down and assessed the situation. I was so close to the finish, but if I was injured, I had to pull the plug. Luckily, I was, but this was just one more way the time trial helped me prepare for race day. I made it to the summit of Mount Mitchell and was pleased with my time on feet and of course with the way my body and mind responded to the challenge itself! So, in your next time trial: - Make sure the distance is appropriate for your goal race.
- Make sure the course/surface/elevation change are comparable to the course you will race. If you can do the time trial in similar weather conditions, that would be ideal as well.
- Practice with your race gear, as well as your nutrition & hydration plans.
- Deploy mental strategies and problem solve as often as possible just as you will on race day.
I hope you will use time trials in your training. Obviously, my example is longer than most, but a mile time trial for a 5k or a 10k for a ½ marathon are great steppingstones for your journey to your goal race. Best of luck! |
|
|
Training Corner The Specificity Phase of Training (Integration) The last phase of training before the taper is referred to as the Integration Phase by Arthur Lydiard. Another way to define this phase as specificity of training for you specific race distance. For a marathoner, this may be doing long runs or workouts at goal marathon pace and simulating the race course. For an ultramarathoner, this would be doing their highest volume of the training cycle along with training on terrains similar to the race course. The volume depends on your experience with training and ability to recover. This would also include adding vertical gain and descent if that is relevant to the goal race course. Many runners overtrain during this phase and have to seriously taper in order to recover. If this phase is done properly, the taper should have you feeling fresh at the beginning of that phase. We'll talk more about the taper in the next newsletter. During the integration phase, one should also simulate the environmental conditions one would see on race day. For example, if the race will be hot on race day, you should follow a heat training protocol to adapt to those conditions. |
|
|
Aligning the Right Pre-Race Events Well...I thought this was going to be a great year to attempt the Blue Ridge Ultra Trail Endurance (B.R.U.T.E.) Challenge. I was wrong. Plans changed every time I wanted to do one of the routes in this challenge, so I didn't get any in thus far. My next route was going to be Pitchell this month. When I reviewed the Bigfoot course, I realized that Pitchell would not be an optimal course in my preparations. There's a lot of up and down on the Bigfoot course, but not so much on the Pitchell course (I realized this on the aforementioned 50k I did). I could change to another one of the routes, but it didn't feel right for some reason. I have decided to run a Yo-Yo of Art Loeb. This would simulate Bigfoot more so than any other route. It also is easily accessible and a well known route to me. That was a tough realization having done so much planning to run the B.R.U.T.E. Challenge, but the ultimate goal is Bigfoot. And one must do everything they can to make the best possible outcome for the 'A' race. I believe that was calling the audible and switching to running the Art Loeb Yo-Yo. So make sure your events align with your goal and help train you to be ready for the big event! |
|
|
MR Runningpains Podcast
Finding Motivation When It’s Just Not There - Episode 115
"I've lost my mojo!!!" -Austin Powers We've all had waining motivation at one time or another. This Episode is how to get through it. | | |
|
|
Aaron's YouTube Channel Oldie but goodie... Using Buff to Make an Ice Bandana Simple way to use your Buff to make an ice bandana. |
|
|
Shoe ReviewHoka Tecton I heard a lot of reviews on this one prior to actually getting it on my foot. I tried not to let those reviews affect my perception of the shoe. To start, the price tag is high at $200, so is it worth it? Well, I can honestly say that multiple carbon plated shoes have not worked for me in the past due to the rigidity of the carbon fiber plate. The brilliant engineering of the Tecton is that Hoka split the plate in two making the shoe more flexible and responsive to the variations in the trail. While the foam is not Pebax based (which gives the tru super shoes their performance enhancing capabilities), the foam gives a supportive/protective ride. It's not soft like the Challenger or Speedgoat, but feels great running on dirt roads, trails, and even roads. The Vibram Lightbase outsole material, while thin, provides great traction. I took it through multiple river crossings and over wet rocks. The shoe was stable and gripped very well. The upper is soft and reminds me of the Evo Speedgoat. It has a roomier feel due to the Jacquard material and the rounder toe box in comparison to the more tapered Speedgoat. It almost feels like they combined the best aspects of the Carbon X, Speedgoat, Evo Mafate, & Zinal. Overall, I was surprised by the nimbleness of the shoe. I've used it on a medium long run and a tempo workout, and was pleased by the shoes overall performance. | | |
|
|
Gear of the Month Buff Sahara Cap Ok, so I am fair skinned and do what I can to not wear sun block. So this cap is right up my alley with the sun exposure we can face at Bigfoot. Its visor provides shade to the face and cape protects the ears and back of the neck. It's super lightweight and breathable as well as packable. It retails for $39. | | |
|
|
Fuel of the Month LMNT Electrolytes If you listen to podcasts, you've probably heard about LMNT. I have no affiliation, but tried the product and was pleased with the taste and ingredients (no sugar). It's great for hydrating before, during, and after runs. And with all the podcasts out there, I'm sure you can find a great discount code to try it! | | |
|
|
Book of the MonthRunning is my Therapy by Scott Douglas Do you or someone you know suffer from depression? Even if you don't, this is a great book to read to understand, learn, and have compassion for those that do. |
|
|
Podcast of the Month Koopcast Heat Training Interventions with CTS Coach AJW | Koopcast Episode 125 From their show notes: "This conversation is about how we as coaches practically implement heat training strategies for our athletes." You can find previous podcasts on this subject here: https://www.jasonkoop.com/podcast/heat-acclimation-strategies-with-julien-periard-phd Have a listen... | | |
|
|
Song of the MonthADD THIS TO YOUR RUNNING PLAYLIST Learn Yourself by The Beautiful Girls With tones like G. Love, this song instantly became a groove I loved to jam to down the trail! Have a listen! |
|
|
Upcoming G5 Trail Work Days June 11 - Kitsuma July 1 - Kitsuma July 9 - Star Gap For more information and to reserve your spot, please click the button below. | | |
|
|
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. | | |
|
|
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. | | |
|
|
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. | | |
|
|
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. | | |
|
|
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... | | |
|
|
Want to check out Xero Shoes? Click the button below... | | |
|
|
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. | | |
|
|
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 | | |
|
|
|
|
