MR Runningpains! Run on my friends... |
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"Change is supremely inconvenient, uncomfortable and naturally scary. Yet we only move through life through the process of change, reinvention and renewal, and so bravery is our quintessential rebel for pushing us past our own limiting beliefs and behaviors. Bravery is feeling the fear, immersing yourself into it and through it so you can come out the other side." -- Christine Evangelou I like to start each newsletter with a quote that sets the tone for what is ahead in the newsletter. With the New Year upon us, we look to the future and what goals and aspirations we hold for 2023. This can create apprehension and even fear as we're not certain for what the future holds for us. So have a plan, and solid reasons for why you hope to accomplish these feats. Rely on those to help instill confidence and take on the year ahead by strengthening your weaknesses and strategizing eventualities so that if you are taken by surprise, you can resolve the situation quickly and calmly! I wish you the most joyous New Year! May you accomplish all you set out to do this year and find success in every endeavor! The trails are calling...will you answer? -Aaron Saft MR Runningpains |
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Right now, my sights are on the Rim Runner 50-mile Trail Race held on the trails of Franklin State Park in Sewanee, TN. I need a 50-mile trail race as a qualifier for the Vermont 100-mile race. Coach Patrick and I were planning a 50-mile run on this date in the build to Western States any way, so it serves me well. It's funny how many hoops we have to jump through to get into some races these days. I'll expound on this in an article below. I've been releasing more videos of my Podcasts on YouTube to give you more visual cues as to the topics and items that are talked about during the Episode. You can follow me on my YouTube channel which is Aaron Saft. I've noticed that print media is continuing to decline with popular long time publications halting their production at an alarming rate. I'll also discuss this in more detail later in this newsletter. I've become better at listening to my body over the past couple of years, and communicating this to my coach for training planning purposes. Hear more about this in my training article. There's a whole lot more of my thoughts and reviews to be read, so I'll let you get on with the rest of the newsletter! 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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DONATION CONTEST WINNER Over 30 people donated $100 (or more) to my fundraising efforts. Their names were entered into a raffle. I had my son pick one name, and that name is.... Andrew Alin!!! Congrats sir! He has won 6 months of free coaching. He can either: Accept Give it to someone Have me draw again
I have contacted him and await his decision. So stay tuned. You may still have a chance to win! Again, my thanks to all of you for your donations! |
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Leadville 100 Fundraising for Challenged Athlete Foundation I gained a charity spot for the Leadville 100 and I wanted to keep to giving to a similar cause as I found through the Vermont 100. Enter The Challenged Athlete foundation, a West Coast Non-Profit with a similar mission to The Vermont Adaptive. From their website: It is the mission of the Challenged Athletes Foundation (CAF) to provide opportunities and support to people with physical challenges, so they can pursue active lifestyles through physical fitness and competitive athletics. The Challenged Athletes Foundation believes that involvement in sports at any level increases self-esteem, encourages independence and enhances quality of life. While I have met my fundraising goal, that doesn't mean I should stop. I ask you to continue supporting this cause and if you can donate, please do so! Thank you for your support once again! -Aaron | | |
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Vermont 100 Fundraising for the Vermont Adaptive In going for the Grand Slam, I wanted to also make an impact while making sure I could be on the starting line. When I found out that The Vermont 100 partnered with and raised funds for The Vermont Adaptive (Learn More HERE) I applied for a charity spot to help raise funds. From The Vermont Adaptive website: Vermont Adaptive Ski & Sports is a nationally recognized organization that empowers people of all abilities through inclusive sports and recreational programming regardless of ability to pay. In addition to sports, year-round programming options integrate environmental, holistic wellness, and competitive training philosophies for people of all ages with cognitive, developmental, physical and emotional disabilities. Some of you may remember my podcast episode with Kyle Robidoux (Listen Here), a visual impaired runner who does many other sports, some of which are enabled through The Vermont Adaptive. It's through this connection that I knew I had found a great cause to support! While I have met my fundraising goal, The Vermont Adaptive can never receive enough financial support. Please consider donating through the link below. Thank you! -Me again | | |
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Coaching Services SPOTS ARE GETTING LIMITED REACH OUT SOON IF YOU ARE INTERESTED!!! 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. | | |
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Reflections QUALIFICATIONS TO RACE I bet Amy Rusiecki at the Vermont 100 is sick of my email questions. As a former Race Director myself, it's tough to get through all the email questions that come in, especially those on qualifiers and what is acceptable as such. To be fair, the Vermont 100 website has very clear guidelines as to what is an acceptable qualifier. From their website: Qualifiers include: Complete a 50-mile race in under 12 hours (after 01/01/2022) Complete a 100-km race in under 16 hours (after 01/01/2022) Complete a 100-mile race in under 30 hours (after 06/01/2021)
Any legitimate in-person timed event is acceptable (virtual events will NOT be accepted). Alternative race distances (greater than 50 miler) may be submitted to the RD for consideration, as long as they are consistent with the standards above. There is no list of qualifier races. My problem, I only ran one race in 2022, and as most of you know, it was 200-miles. That distance is not on the list, so I inquired about the legitimacy of using the Bigfoot 200 as a qualifying event for the Vermont 100. Amy answered quickly with the response that the race committee does not know how to translate a 200-mile finish into the ability of a runner to finish Vermont in sub-30 Hours. That's fair! So that left me needing a qualifier in order to be able to line up in Vermont on race day. When I pressed Amy about having to race more than what I already planned on doing for the Grand Slam races, she was very accommodating in stating that I could use a Western States 100 finish as a qualifier if it came down to it. Point being here that RD's are on your side and want you to line up, they just need to make sure you able to complete the task ahead of you. Just because you have a list of impressive race results to your name, does not imply your level of fitness to complete a race in 2023. I had to come to that realization myself. These qualification standards represent what the race deems suitable to signify you have the skills and ability to finish their event in a safe manner and within the set cutoff times. I know it's hard not to feel slighted by these standards at times or feel them unnecessary due to your experiences, but remember, RD's can't make exceptions in fairness to all runners looking to toe the line. Again, I had to come to this realization as well and get over my own ego. Know what you're getting into ahead of time so there aren't any surprises to you and you can plan accordingly to make sure you're able to be on that starting line without causing yourself any detriment to your potential finish at your goal event! |
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More Reflections Decline of Print Media Recently, I have seen three of my favorite magazines end their publications. First, it was Trail Runner Magazine, followed soon thereafter by Trail Running magazine out of the UK. I had just subscribed to this publication this year. And lastly, PACE magazine, a regional running publication I actually had the honor of writing for. While some of these companies still have a online presence, and publish some articles through social media, I miss the in hand paper and ink copies that I would receive in my mailbox each month! Trail Runner Magazine specifically has always been one of my favorite magazines as it brought my world into a focal point in which I could read about and imagine new adventures! Maybe it's just me, but digital media doesn't hold my attention and I don't feel comfortable reading it through an electronic device. I often times print the article so I can physically hold it read it, and highlight things I want to remember. I fear the trend we are seeing as larger media companies buy the smaller companies and ultimately cease the publications offered. While I realize digital is more ecologically friendly, and the way the world is trending, I also don't want the current offerings to disappear entirely! So my ask is for you to continue to support the publications that are continuing to put out relevant content, be it print or digital. They are vital to our education & imagination, and growth. |
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Training TIP Listening to your Body "Your body is like the quiet talker with the most important thing to say" -@therandomvibez To say it took me a long time to listen to my body would be a gross understatement. To communicate what and how I am feeling took me even longer. It's because of these two items that I share this with you so you don't make the same mistakes! I grew up running in middle school then high school, and finally through college at the Division I level. I followed what my coach scripted for me each week blindly. If there was a workout, and I felt sick or fatigued, I pushed through without thought or question. I can think of multiple times where I pushed through injury when I should not have and suffered worse injury due to my stupidity. It wasn't until I started expecting feedback from my athletes that I realized the err in my own ways. I have the expectation that if my athlete is feeling sick or fatigued, that they should communicate this and if the schedule needs to be changed to accommodate how they are feeling, we do so! This made me realize I needed to have the same ability to call an audible if necessary in my own training. At first, this was very difficult as the habit to follow the schedule rigidly had be ingrained in me for years! However, once I did allow myself to push back a workout to another day, reduce volume or intensity, or simply work at the level of fitness I have (and not trying to push my body with the fitness it doesn't have), my results improved remarkably! In communicating how I am feeling, where I feel my weakness lay, and what capacities I have to train, my coach was more effective in planning my training, and as a result, I am feeling stronger, fitter, and less fatigued! It's a process to get to this level of comfort with your coach or your own training, but it begins with listening to your body. Once you hear and recognize the signals, you have to be able to interpret them and communicate the effectively. Don't be afraid to do so, for in this process, you will unlock a healthier and fitter you! |
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Race Planning Mandatory & Suggested Kits I've spoke about this topic before, but with the start of the new year, I'd like to revisit the idea of your kit, be it mandatory or suggested. Race conditions/weather can change quickly and unexpectedly. I refer to the 2021 incident at the Gansu 100k (21 deaths) in China as a reminder of the severe repercussions that can happen during an event. Don't skimp on your gear to sacrifice weight! Carry what you need to keep you on the course! I know the pro's often times try to get away with the most minimal items as necessary to save them weight, but for the majority of us, we'll be on the course much longer than them & we need to stay warm and dry so we don't jeopardize our race or more importantly our health! I'm not suggesting you carry everything but the kitchen sink, but know the items that work best in the possible situations you'll face. In the same event, it may be warm during the daytime, and freezing at night requiring completely different gear for each scenario, be prepared for those eventualities. Especially if there is a required or suggested gear list. These items have been thought through with your safety at the forefront of their use. Do not put yourself at needless risk by either not having them or having an item that will not serve you if you do need it. Best example I can provide is Killian Jornet (one of the most reputable runners in ultra and mountain running) carried children's size clothing to meet the required gear. Now if he had needed those items, well he'd be out of luck! They wouldn't have fit! Here's a safety list I suggest you train with (If you think of other things, add them! This list is by no means comprehensive!): Rain Jacket/Pants (possibly a puffy jacket) Extra Base Layer Buff/Winter Beanie (waterproof) Gloves Emergency Bivy or Blanket Lighter (and tinder) Small First Aid Kit Satellite Tracker/Communicator Cell Phone Backup Battery & Charging Cords Collapsable Pen Knife Extra Calories Water Filtration System Emergency Whistle Anti-Chafe Lube Wipes & plastic Bag Headlamp & backup batteries
Be prepared out there for any eventuality. If you train with this kit, racing with a mandatory kit will be nothing in comparison. Thanks to Grammar Monster for the Image! |
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My Favorite Gear Garmin inReach Mini 2 Peace of mind; that's what the Garmin inReach Mini 2 gives to me and my family. A great update from the first iteration of this product. Garmin consolidated function into one App to run all the features of this unit, which makes it super easy to operate through your smart phone. My family can track my progress online as I move along in deep wilderness (some times it may take some time for updates to occur based on satellite reception). I can send out messages through the device when I wouldn't be able to do so through my cellular device. And I can call for help through the SOS function if I get into trouble also allowing emergency services to find my location. The unit is small and lightweight and has a great battery life (more information on this can be found through the link below). The inReach Mini 2 does require a subscription service depending on your intended use. That information can be found at: https://www.garmin.com/en-US/p/837461 The price tag is a bit steep at around $400. I believe the cost is well justified due to the safety it affords you while out on the trail! | | |
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Caught Me Off Guard The Altra Lone Peak 7 I didn't realize the Altra Lone Peak was updating. Usually I know when my favorites have a new edition launching, but this one snuck by me. Once I heard it was released, I called my local run shop to see if they had my size and popped over to try it on. My first impression was, "Wow! This feels like the softness of the Olympus!" Although less material underfoot (25mm stack height in the Lone Peak vs 33mm in the Olympus), I still feel well protected. The biggest updates come in the outsole (Altra updated the carbon rubber to a stickier rubber - something that I was begging for) & a stitch free/seamless upper. The upper is a bonus, but the new outsole compound was all I needed to make this my go to trail shoe. While I don't have the miles on this shoe just yet to crown it as such, you'd better believe I'm going to put this shoe through the ringer to make sure it stacks up to that title! | | |
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MR Runningpains Podcast There are so many great conversation I've had in this past month, but I am going to highlight my episode speaking with Patrick Reagan on Training for & Recovering from the Grand Slam Races. From the show notes: In this episode, Patrick Reagan and I discuss so much for the year ahead. From training to recovering to the mental aspects needed to go through the Grand Slam (or running in general). Grab a pen and paper and get ready to take some notes. Lots of takeaways form this one for any runner! Thank you Patrick! I hope you enjoy listening as much as I did having the conversation! | | |
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The following video is from Episode 149 of my Podcast - My Gear Picks for 2022 - Enjoy! |
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Follow Up Shoe Review:Saucony Endorphin Speed 3 Let me start by stating that I haven't had much success with plated shoes. Usually, the rigidity of the shoe flares up my IT band causing me extreme discomfort in longer efforts, which is why I was excited by Saucony using a more pliable (nylon)material for the plate in the Endorphin Speed 3. The nylon material in the plate allows for my foot to move through it's gait cycle less inhibited and thus not locking up my mechanics and causing IT band pain! Score one for the Speed 3! I've also had trouble with a drop of more than 6mm. Often times it loads my forefoot too much and causes pressure that manifests pain similar to a neuroma. Due to a combination of factors (I can't contribute the sole factor for not getting the same forefoot pain to one feature of the shoe): wider more rounded toe box very nice geometry in the rocker of the shoe softer midsole material (PWRRUNPB) Material, design, & function of the nylon plate
are a few factors I believe contribute to this shoe not brining about the forefoot pain I usually experience in a shoe with this type of ramp (drop). I've been pleasantly surprised by this shoe, as I've used it at some easier paces as well as for strides, and I can't say it feels better or worse at either end of the spectrum, which is an added bonus to be able to run in the shoe at any pace and feel comfortable. I saw this due to the fact that other plated shoes have only felt comfortable at faster speeds, thus making the Speed 3 more useful as a daily trainer than other shoes in the same genre. Lastly, I'll say that for a plated shoe (and I know it's not carbon), the cost doesn't make me flinch when I think about purchasing it. At $170, I believe you're receiving a great product! | | |
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Book of the Month FIXING YOUR FEET by John Vonhof I had a great question come in on Facebook about items I have with my crew in a race for foot care. I referenced this book as it has extensive lists of supplies for such needs as well as how to care for and treat your feet. Such a great resource to have on hand during an event for your crew and to have at home for you to read, learn from, and use as a tool to take care of your feet! Cost is $20.99 & can be found on Amazon.com by searching the for title. |
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Podcast of the Month Running Rogue Podcast Episode #299: 6 Steps to Set Goals and Plan for 2023 At this time of year, we're all thinking of our goals for 2023. This episode helps you align your running goals with your training so you have the greatest chance at success! From the show notes: "What do you ultimately want from this sport and how do you get there? Those are big questions that can be hard to answer because it is often hard to prioritize and focus on what matters the most. That's because goal setting can be hard, and planning your year of racing with your goals in mind can be even harder. In this episode, I give you 6 practical steps to work through in order to do just that in 2023. From this conversation, you should be able to walk away with a plan for your training peaks, "A" races, and the focal points of training for the next 12 months. Work through these 6 steps, and then get to work!" Have a listen & enjoy... | | |
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Song of the MonthADD THIS TO YOUR RUNNING PLAYLIST Cape Cod Kwassa Kwassa by Vampire Weekend Every time I listen to this album, I find a new song that just speaks to me due to the diversity of the music! This song has some great undertones of both Africa & Ireland. An interesting mix for sure! Love it! Have a listen! |
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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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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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