Coaching Services

As a certified coach (USAT&F Level I, RRCA Level II, UESCA Running & Ultrarunning, McMillan Coaching, & Lydiard Foundation Level III) 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

Bigfoot 200 Recap

Part I

 Trying to Process the Bigfoot 200

The night before a race is always tough. Trying to quiet your brain and relax is near impossible. I managed to fall asleep but would wake to a shot adrenaline from my body in anticipation of the 209-mile race I was about to start in a few hours. The anticipation of this event had been building for almost a year, and here I was about to toe the starting line. In the week leading up to the event, I realized that I very well couldn’t wrap my brain around the idea of running 200+ miles in one go. It is double the length of anything I have run. With that in mind, I had to use a chunking strategy and take the race aid station by aid station. I had watched as many YouTube videos of the race as I could to try and visualize the course and the aid stations so I would feel it familiar.

I was healthy, tapered, and feeling good to go. My reasons for completing this race were strong. Amongst those reasons, for those that don’t know, I won a raffle ticket for an entry into Western States Endurance Run (a race I’ve been trying to get into since 2016) but needed a qualifier to run the race. Finishing Bigfoot in 92 Hours is a Western States qualifier.

My gear list included:

·      2 pairs Altra Olympus size 11.5

·      1 pair Altra Olympus size 12 (in case of swelling)

·      1 pair Topo Mountain Racer 2

·      1 pair Altra Mont Blanc

·      Xoskin Xotoe Crew Socks size II (4 pairs)

·      Xoskin Xotoe Crew Socks size III (2 pairs in case of swelling)

·      Xoskin Crew Socks size III I (2 pairs in case of swelling)

·      Drymax Crew Trail Socks

·      Drymax Cannaday Socks L & XL (in case of wet weather)

·      Rabbit Shredder 5” shorts (2 pairs)

·      Rabbit FKT 7” Shorts (4 pairs)

·      Salomon Adv Skin 12 Pack (2)

·      Leki MCT Poles (2)

·      Leki Nordic Breeze Shark Gloves

·      COROS Vertix 2 Watch

·      Goal Zero Flip 24 Battery

·      GoPro Hero 10

·      Petzl Swift RL Headlamp

·      UltrAspire Lumen 600 3.0 Belt Light

·      Hydrapak Force 2L Bladder

·      Salomon XA Filter

·      iPhone 12 Mini (for mapping in Gaia App)

·      Emergency Bivy

·      Salomon Bonatti Pro Waterproof Jacket & Pants

·      Smartwool 150 Long Sleeve Base Layer (3)

·      4 Buffs

·      Mizuno Breath Therm Knit Gloves

My nutrition:

·      Daytime Hydration – Long Haul – Plain Flavor

·      Nighttime Hydration – Tailwind – Cola (caffeinated)

·      Staple – Spring Energy – Awesome Sauce (180 calories)

·      Skratch Chews

o   Daytime – Raspberry & Orange

o   Nighttime – Blueberry (caffeinated)

·      Power Bar Chews – Nighttime – Cola – Caffeinated

·      Clif Double Espresso Gels – Nighttime – Caffeinated

·      Gu Roctane Gels – Vanilla Orange & Lemonade

·      Swedish Fish

·      Aid Station Hot Food – I’ll talk about this in the report

We arrived on Weds. and drove from Portland to the start area for the race, which was a Snow Park in the Mount Saint Helens National Monument. Upon entering the Park, we were afforded our first views of Mount Saint Helens. It was impressive to say the least! After checking out the start area, we wanted to see the location of a few of the Aid Stations and the route we would take on the morning of the race from where we would be staying. I’m glad we did. The road between the start and our VRBO was bad, and traveling was slow going due to the condition of the road. We would need to plan extra driving time for the morning of the race.  settled into our VRBO house in Packwood, WA (near the finish, which is in Randle, WA). The rest of my crew and pacers would arrive the next day. Weds. was a relaxing day, and I organized my gear in prep for creating my drop bags on Thursday. I had lots of batteries to charge, so I began this process using every outlet available in my bedroom. I got a good night sleep, and our plan was to drive to the last Aid Station on the course (Owen’s Creek) and run from there to the road portion so I could recon the finishing leg of the race.

Thursday, we woke to a beautiful sunrise. And I began to make up my drop bags. The plan was to make three drop bags (we would make a 4th after seeing the logistics of the Owen’s Creek Aid Station parking situation or lack thereof. More on this later). The 1st Aid Station is Blue Lake and is not crew accessible. I made another for Spencer Butte & Lewis River as these were also listed as non-accessible to crews (during the race, we would find that Lewis River was Crew Accessible). I had brought Ziplock Large Storage Bags to use as drop bags. They are the perfect size and seal to be waterproof. I also brought yellow and yellow/black striped duct tape to help mark my bag, so it was easily visible. I created a spread sheet based off my projected finish time of the calories I felt were needed for each section and packed each drop bag accordingly. In the past, I’ve waited till the day before to do this and for some reason it stresses me out, so having this task completed felt great!

Having my drop bags made, and most of my family not awake yet, I continued to sort my gear and prep my race pack and crew bag. I wanted to make sure I had everything I would wear and carry at the start out and ready to go. I sorted my extra nutrition into a rolling tote box and put my extra clothes, shoes, and gear into a rolling duffle. The more I organized and completed, the better I felt. By the time everyone was awake and ready to head to the Owen’s Creek Aid Station location, it was just before noon. The sun was bright, but the temperature was mild (mid to upper 70s).

We had rented a Ford Explorer based on the description of the road conditions the crew would have to drive. In driving to the Owen’s Creek Aid Station, we decided it best the crew hike in to meet me, and thus we needed to create another drop bag for this Aid Station, so the crew wouldn’t have to carry to much gear in as they would be walking 1-mile+ to get to me.

When we arrived at the Aid Station location, I walked backwards on the course to see what it would look like coming into the aid station. I came to a creek crossing and decided this was a good visual to know I would be close in the race to coming into the aid station. I then proceeded to run back and pick up my daughter. We ran just over a mile on the dirt road which was mostly flat to downhill. I then picked up my son and we finished with a nice downhill on dirt road to where we stopped as the course then turned to pavement for the last ten miles. I felt good but wondered how that would feel after 196-miles. I would soon find out! 

Training Corner

Getting Specific with Training Prior to Training

The block of training prior to the taper is often when we focus specifically on the training that will help us most for our goal event. If you're training for a 5k, you do speed work. For a marathon, you work on your pacing. For an ultra, you do high volume (time or mileage). Don't neglect the other pieces that will bring you success on race day.

These "other pieces" include things like practicing your nutrition intake & hydration strategy (this may include drinking out of a cup for marathoners), practicing with poles, hiking, loading your pack with your full gear list for your runs, heat training, a focus on vertical gain/descent (depending on your event), and training on the course or something as similar to as possible.

Practicing these brings experience and comfort for race day. You'll build confidence and belief that you're ready for almost any aspect the race can throw at you. The more you practice, the better.

Registered Dietitian Jake Edmiston suggested in a podcast we did together to practice your nutrition intake on every run the 4 weeks leading into your event to prepare your gut. Most people would never think to do this, but the reality is, we have to practice all of these on a regular basis just as we do running.

One of my athletes that completed Tahoe 200 (also a podcast guest) practiced with her fully loaded pack every run to get her muscles use to the weight prior to race day. That was brilliant as she knew her pack would be much heavier than in any previous event.

Point being, practice every aspect you can of your event. You'll be fully prepared on race day!

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.

MR Runningpains Podcast

One of my favorite conversations to date (not to slight any of my other guests), was with my friend Phil Latter. Phil co-authored the book "Running Flow".

We talked all things flow, which leads one to experience a state in which you almost forget what task you are currently doing.

I hope you enjoy the episode as much as we did! Click the button below to have a listen.

I also suggest having a listen to my Bigfoot 200 Race Recap

https://themrrunningpainspodcast.podbean.com/e/bigfoot-200-recap-i-finished-western-states-here-i-come-episode-131/

MY BIGFOOT 200 VIDEO

Adventures of Saftsquatch

Shoe Review

 Altra Mont Blanc BOA

I know I have reviewed the Altra Mont Blanc (non-BOA) in the past, but this edition is worth the mention.

I really wanted this shoe for Bigfoot 200, but the release date was too late to be able to use it race day.

The price point is even higher than the non-BOA edition. At $210, you really have to ask yourself is it worth the additional $30?

The reason it was worth it to me was for the BOA lacing specifically. I had add 4 holes for lacing the non-BOA edition to help secure the shoe to my foot and not feel as though I was shifting around in the shoe. A friend had suggested watching a video Jeff Browning (Altra athlete) had posted about creating these holes as a solution to giving the shoe a better fit. Side note - I looked for this video to share with you, but I believe Jeff took it down. If anyone does find it, please let me know and send me the link. Thank you!

Any way, the BOA edition obviously has two BOA dials. This is exactly what the shoe needed to help secure the fit. The 4 holes that I created did help with the fit, but I wasn't 100% satisfied, and honestly, who wants to have to manipulate a shoe like that after spending $180? not me! The BOA edition felt great straight out of the box. The ability to tighten/loosen the two different dials makes for such a customized fit, it's exactly what my hard to fit foot needed!

You can find my previous review of the non-BOA edition in my April 2022 Newsletter (https://shoutout.wix.com/so/08N-cdTrl?languageTag=en#/main).

If you like the non-BOA edition...GREAT! If you feel the lacing doesn't quite hold your foot on the platform, but you love the underfoot feel, I suggest trying the BOA edition!

Fuel of the Month

Swedish Fish

Need a quick sugar fix. Tired of the same old chews. Throw these in your pack every now and again. We bought a bulk pack for the Bigfoot 200, and I just refilled a ziplock bag to give myself a treat every now and again. Find them wherever candy is sold (I hope).

Podcast of the Month

Legacy of Speed Podcast

with Malcom Gladwell

 I really enjoyed this series of podcasts on the lack of racial equality that was found, not only on the track, but in the world in the late 60s. Hosted by Malcom Gladwell (a huge fan of Track & Field).

From the Pushkin website:

"When two Black sprinters raised their fists in protest at the 1968 Olympic Games, it shook the world. More than 50 years later, the ripple effects of their activism are still felt. In this new series from Pushkin Industries, get to know the runners who took a stand, and the coaches and mentors who helped make them fast enough — and brave enough — to change the world."

Have a listen...

Upcoming G5 Trail Work Days

Sept. 2 - Kitsuma

Sept. 10 - Star Gap East

Sept. 30 - Gateway Trail Work Day

For more information and to reserve your spot, please click the button 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.

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.

Want to check out Xero Shoes? Click the button below...

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