MR Runningpains! Run on my friends... |
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Fall is here! Victor & I have been working on trails. Didn't realize how much I missed working on the trails, especially in cooler weather! Fall marathons are happening, and we have a new men's world record from Mr. Kipchoge at Berlin! Amazing! It's a great time to be a runner! The trails are calling...will you answer? -Aaron Saft MR Runningpains |
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I'm not in the picture (I took this one), but I helped my best friend, Mike Fitzula (pictured at left), whom I was inducted into the Hall of Fame with earlier this summer, complete the Blue Ridge Relay as a 12-person team. It was not planned (and I had turned down other teams), but I could not say no to Mike. Fun team, and fun race! It hurt as I had taken 3 weeks off after Bigfoot, then ran this. Not recommended, but I was grateful for the time I got to spend with my friend and the memories we made and reminisced of throughout our time together. That said, I took a bit more time off after the relay to fully recover and have since started slowly building back my running. I feel great! I can't remember the last time I took four unforced weeks off from running! As for coaching, the Middle Schoolers I coach continue to amaze and inspire me! I am so fortunate to coach Rugby Middle School Cross Country! My daughter is now on the team, and we have over forty kids on the team! It's awesome! For adults, I have a great team, and I'm looking to add a few runners, so if you're interested, please reach out! As I mentioned in the intro above, I've been doing more trail work. This has been on my section of the Mountains to Sea Trail, at my house, and a new trail I'm building at Rugby Middle School. So nice to spend time out in the woods working on trails that both others and myself use! I signed up for a 5+ mile race! It's a brand new race called The Front Range 5+ miler. It's in Pisgah Forest on some great trails on Oct. 16. Check it out on ultrasignup and come join me for what should be a great race on amazing trails! 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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I'd certainly appreciate your support of this newsletter & my podcast! If you're able, and you feel what I do is worth your support, please consider donating on Patreon! For as little as a dollar a month, you can help me continue to putting out resources to help your running. Thank you to all those that already support me: Mike Sears Julia Jordan Nicole Burnham Peter Keyo Will Weidman Philip Taylor Martin Thorne Nancy Lewis Victor Dostrow Kendall Weaver Nate Heaslip Austin Elder Tory Grieves | | |
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Coaching Services I HAVE OPENINGS 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 Bigfoot 200 Recap Part II (Part I is on my blog as well) Trying to Process the Bigfoot 200 The next section was relatively flat to rolling terrain compared to what we had been running. The sunlight was softening as the evening approached. On my current pace, I would get into the Coldwater Lake aid station before dark. Jodine and I maintained a close distance and pace to one another, and it was nice to have that contact with someone due to the remoteness of this section of the course. Mentally, I was in a good place as I looked forward to seeing my friends and picking up my first pacer! I remember getting to a road crossing and seeing the sign for the entrance to Coldwater Lake Parking Area where the aid station is located and feeling such relief. Relief in the sense that I had made it this far. Relief that I would be seeing Nathan and Dave, and relief in that I now had a guaranteed partner to run with for the remainder of the race (all 163-miles that were left). As I ran into the entrance of the park, I could hear the familiar sounds of an aid station and soon enough I saw the familiar sights. As I entered the crew parking lot, I began to look for our crew vehicle. I scanned the entire lot and did not see it. I ran back through the lot, but again, I did not see our vehicle. Ran through one more time and tried not to freak out, but I did not find my crew. I took a deep breath and reminded myself I had a lot to get done, and that would hopefully give my crew time enough to get there. So, I set to my tasks and prepared myself for the next section that would take me into my first night on the trail. I ordered some hot food, which was my first real meal of the day. When I thought about it, I was amazed that I did not really have much else besides the nutrition I had carried on me throughout the day. As I waited for my food, I sorted through my pack to organize my gear and get my night running lights and such ready.... (click the link below to read on) | | |
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Training TIP Calming Your Nerves Prior to an Event "I am not only the calm before the storm. I am both the calm and the storm." -Ivy Atalanta Think on that quote for a moment, then think back to your last race and how you felt both the week leading up to and day of that event. Were you nervous? And now I want you to consider this quote: "The calm before the storm is when you prepare to meet it. The calm after the storm is when you realize you beat it. AGAIN!" -www.spectrummentor.com What if we approached our events with these mentalities? Realizing that a calm mind is the rational mind that will help us in our toughest moments. For is it not those moments in which we feel weakness that we fear? When we're tired, in pain, struggling to continue that we need to find that calm mind? That which causes pre-race anxiety should be met with the resolve and confidence that we are strong enough and capable of great feats. We have already put one foot in front of the other hundreds upon thousands of times. How is a race any different? Is it because it's a longer distance? Is it the unknown? If we rely on our experiences, use the knowledge and strategies already stored in our minds, and trust ourselves to overcome any obstacle or struggle, then my friends, you will find calmness. You will become the storm, and you will rain down without inhibition on that course. And you will find your finish line. For your next race, I want you to think of these quotes. I want you to think about your accomplishments and your goals. And I want you to trust in yourself and your abilities, find your calm, and bring your storm! |
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Training Corner Coming Back from Time Off If you've finished your goal race and decided to take some time off, GOLD STAR! You made a great decision. Now that it's time to get back to training, you want to do so wisely. Let's discuss how. We DON'T just want to start back where we left off. Please don't make that mistake as your likelihood of injury or a horrible training block is all too possible! I like to start myself and the athletes I coach with an every other day schedule. Week one would have three days of training. Week two, four days of training every other day. Week three you can start doing back to back runs 4-5 days a week, and week four, you can start running every day. Time/mileage wise, I would suggest starting real easy as in 3 miles or 25-35 minutes for weeks one and two. Week three, you can add some time/miles. Perhaps two runs of 3 miles (or 25-35 minutes) and two runs of 4-5 miles (or 40-45 minutes). Week four, you can start adding a longer run. That might look like three days of 3-4 miles (35-45 minutes), one day of 5 miles (50 ish minutes), and one day of 6-7 miles (1 hour ish). This will be a good build to get you back on your feet. Base the time/distance each day on your personal fitness level. Be honest with yourself. If you try for 3 miles or 30 minutes, and your body struggles towards the end, cut it short and adapt your next runs length based on this. Allow your body to build naturally. As far as effort goes, keep these runs super easy. If you're using heart rate, zone 2 is where you'll want to be. If we're talking Rating of Perceived Exertion (RPE), I would call it a 4 (out of 10). We'll use the hated word "jog" for this effort. Be patient and enjoy the process. I know you want to get back to your long runs, but building back wisely will set you up for success later in the training cycle! |
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Are Carbon Plated Trail Shoes Worth It? If you haven't seen or heard of the benefits of carbon plated shoes for road running (truly it's the combination of the foam and the carbon plate), I would be surprised! But do the same benefits extend to trail running? Listening to The Trailhead Podcast with Brian Metzler (https://news.ultrasignup.com/the-trailhead-podcast/), he brought up some great points! I will summarize three: Carbon plated shoes are designed to rock straight through the foot gait cycle. Unfortunately, our foot usually needs to respond to a varied terrain with rocks and roots. More on this in a bit. Footwear should fit and feel great! If a carbon plated shoe does not, it's not a great choice no matter what benefits are lauded. With the price tag of these shoes, it would probably serve you better to invest your dollars in other gear that will serve you better and are worth the price point (pack, poles, nutrition, etc.)
Point one begs the question we're all looking for ways to help us be faster and more efficient, but at what cost? Metzler notes that due to how the shoe is designed to roll, you will not have as much control over rough terrain and could potentially roll an ankle or worse. I will note here that Hoka has come up with an interesting configuration in their Tecton X shoes (I have no affiliation with Hoka, I just have and know this model well). The plate is split into two halves that run down the lateral sides of the shoe, which allows the shoe to be more responsive when it comes to rugged trails. So it's not to say that ALL carbon plated shoes are not for trail running, I just suggest you do a little research to find out how the plate(s) are situated in the shoe. I also suggest you think about how rugged are the trails you run on a regular basis? Do you run on Forest Service roads or trails that are pretty conservative and well groomed (buffed out)? If so, a carbon plated shoe might be fine for you if you are ok with the price point. Also, I like to have multiple pairs of shoes in my rotation. Each serve a function. I do have a pair of the aforementioned Hoka Tecton X's, and I like them for when I run on dirt roads, especially if I'm doing faster pace work! So does a pair of Carbon plated shoes fit the bill for one of your needs in your rotation? Know the positives and negatives and you decide! This article was inspired by the article "Don’t get FOMO about the twinkle of carbon-fiber plates on the trails" by Brian Metzler (https://news.ultrasignup.com/dont-get-fomo-about-the-twinkle-of-carbon-fiber-plates-on-the-trails/comment-page-1/) |
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Personifying MudA Poem by Aaron Saft As I approach, the earth broadens its smile to welcome meI've reached a placeAn earthen seaMud! Its multiple hands gropingEngulfing my shoesMy back slopingForm is brokenMud! It laughs deep within its throatwith each step I takeWater and dirtI've found Hell's lakeMud! |
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Lactate acid accumulating Feet sinkingMouth BlasphemingMud! Who can save me?Is this my fate?What will make this purgatory abate? Just thenIn my darkest hourThe sun it shinesA ray of hope It's my turn to smileTime to have funUntil next time my old friendThanks for the run! |
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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 There are so many great conversation I've had in this past month, but I am going to highlight speaking with four of my athletes who ran the Barkley Fall classic. Hear from Tori Kendra, john Goldfield, and Chris & Paula Shearon on their adventures in this audacious event! | | |
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My Interview on The Ultra Running Guys Podcast Check this episode out as I talk about training, coaching, and the Bigfoot 200. I enjoyed my time with Jeremy & Jeff, and thank them for their invitation to be a guest on their podcast! | | |
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| | Shoe Previews:Saucony Endorphin Speed 3 In my next training cycle, I wanted to regain some speed, most likely in the form of progression runs, fartleks, and tempo's. I wanted a shoe that I could do some faster workouts on the roads in. I haven't had much success with the Nike carbon plated shoe due to its rigidity and annoying my IT band, so when I was presented with the Saucony Endorphin Speed 3, I saw potential. This shoe has a Nylon plate versus a carbon plate, which hopefully will be better at allowing my foot to roll through its natural gait. The Nylon Plate also affords a lower price point at $170. It may be some time before I can give this shoe an adequate review, but I excited for that process. | | |
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| | Shoe Previews:Altra Outroad My training entails a lot of dirt and paved roads. When I saw Altra introduce this shoe, I piqued my interest due to it's versatility for the aforementioned running I typically do. Having a low volume foot, I was also interested in the fit, as this shoe is built on Altra's "Slim Footshape Fit". I did have to go up a half size from my regular size as a heads up. Selling at $140, the shoe is moderately priced. Once again, I'll need some time to give this shoe a fair shake and review, but hopefully I'll have that ready for the Nov. edition of this newsletter! | | |
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Gear of the Month UltrAspire Bronco Vest I started looking for my Western States gear when I came across the Bronco Vest by UltrAspire. The reason it caught my eye was the light/breathable mesh used throughout the pack and carrying capacity and versatility. Now I have no affiliation with UltrAspire, but I do believe in their ability to produce well thought out products. The Bronco Vest did not disappoint me yet! Granted, I haven't used it over extremely long runs or in temperatures that I could potentially face in the canyons on the Western States course, but I am happy to report that in the warm weather we had in September, this vest did not leave me overheating or wanting for more storage capacity. In fact, I was almost overwhelmed by how much storage capacity the pack has. It's no Salomon Advanced Skin 5 (the Bronco Vest is also a 5 liter vest), but what is. Where the Bronco Vest has the ADV Skin 5 is how breathable it is and how the shoulder straps are angled to give a more secure fit to the wearer. Able to carry multiple flasks or a 1.5 liter bladder, fluid carrying capacity is great! There are more well thought out design features, but I'll let you see them on their website (linked below). The adjustability of this vest and multiple sizes give the ability to fit many body shapes and sizes. The pack is unisex and sells for $129.95. | | |
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Book of the Month Have Fun Out There Or Not by Brendan Leonard You may know Brendan Leonard from his REI partnered film, "How to Run 100 Miles"(https://semi-rad.com/2018/02/how-to-run-100-miles-a-film-about-persistence/). Brendan has run two races I put on (of which he speaks about in this book), and I sincerely enjoy his humor which comes through in this book! These are some great race reports and essays! You'll get a good laugh from this one for sure! | | |
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Podcast of the Month The Growth Equation Podcast Episode 140 Rest & Recovery A great reminder about the keys to recovery and rest. I enjoy this in depth look at how we can be better at recovery, sleep, and rest! Have a listen... | | |
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Song of the MonthADD THIS TO YOUR RUNNING PLAYLIST Green Onions by Book T. & The M.G.'s This song has been in so many movies, T.V. shows, & commercials! You'll recognize it as soon as you hear it. A mellow jam that will help you coast through the middle miles of your long run or race! 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. Oct. 8 is the last quarterly work day for the year. Check out the link below to find out more. | | |
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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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