MR Runningpains! Run on my friends... |
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"It's the most wonderful time of the year!" It's lottery season for marathons & ultras. "May the odds be ever in your favor!" The above picture is from my father, Steve, who recently visited Lake Tahoe & Emerald Bay. I can't wait to go next June for Western States! That's not the only trip I'll be making & I have a favor to ask, so please read on! The trails are calling...will you answer? -Aaron Saft MR Runningpains |
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Yup! If you haven't heard me on Social Media, I registered for the Grand Slam. More on that below. All sort of logistics and fundraising are involved with this. Please be involved in whatever way you can. That can be sharing my fundraising posts, podcasts, and videos. I sincerely appreciate the support! Coaching is busy, and getting busier, but if you're interested, please reach out to see if I have space! 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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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. I am just starting to raise funds for this Foundation. My goal is $2500. I hope you can help! Please click the link below to donate. 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 GETTING BACK AT IT Have you come back from injury? Those first few steps you're worried that the pain that has been so present in your every waking (and often sleeping) hour. Then it happens...you make it a quarter of a mile; no pain. Then a mile; no pain. A smile begins to broaden on your face. Gratuity. That's what I felt, and that's why I smiled! I was so grateful to be able to move again. My neighbor saw me on this first run back and she shouted, "Look at you!" It made my smile widen. My cheeks hurt from smiling so much! I realized I hadn't used those muscles as much of late. It was this realization that made me realize how much running makes a difference in my life. You know it deep down inside, and some times its more evident than others, but it was so obvious to me at that moment in time on that run. It was like blinders and ear protection had been taken off. I saw and heard birds, watched and listened to the river flow passed, and I just soaked it all up. Not only did it feel good to run, it felt good to be alive. It's often so hard to express ones experiences, emotions, and thoughts. I hope you've experienced such a deep level of love & gratitude in your life. Maybe it's through running, but more likely through your family. My hope is that you remember that feeling in your tougher times. Know there are times where things will be hard, but there are people out there to help. If it gets really tough, please, reach out to someone. Don't suffer alone! I appreciate you and all the opportunities I am afforded. I'm also grateful I have the chance to make a difference in whatever small ways I can. I hope you can stand along side me and together we can accomplish more! |
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Training TIP Keep the Ancillary Items Simple "Positive anything is better than negative nothing." -Elbert Hubbard The statement, "I don't have time to do core (or stretch or foam roll or...insert ancillary item here)" is something I hear all too often. I suspect it's because of the misconception that we need to devote a ton of time to these activities, but the reality is, if we're consistent with them, we can do short bouts and still reap the benefits! I often times have my runners perform an active warmup. The benefit here is not only to prep the body for the run, but it often works strength & mobility as well. They take 5-7 minutes to complete and reduce chances of injury as well. Here's an example of an Active Warmup. Secondly, I have my runners do core and strength work 2-3 times per week, but sessions typically last 10-15 minutes. These workouts often times work on mobility as well. They're short but super efficient at what is being worked. You can find a ton of sample workouts on YouTube if you search them out (I suggest Strength Running). Just incorporating these two simple things into you training for a total of 20-25 minutes can keep you healthy and potentially make you a better runner. I think you can find the time to add them if you really wanted to. |
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Race Planning Use What Resources are Available to You One of the toughest questions I get asked is how to pace for a race. There are so many variables that go into pacing properly for a race; such as temperature, altitude, and vertical gain/loss. It makes it so difficult to formulate a reasonable pacing plan. ultrapacer.com (I have no affiliation with the site) has helped me come up with an answer for my runners. The site amazingly takes into account the aforementioned factors. You simply upload the course GPX file and add the given variables like weather, altitude, etc., add your goal time, and ultrapacer will come up with a pacing strategy based on the unit of measure (minutes per mile for example) of your choice. Don't let the website name fool you. You can plug in any race distance (not only ultra distances). What a resource AND ITS FREE!!! I suggest making a donation to Danny (developer of the site) as it's an amazing resource! | | |
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My Favorite Gloves The Mizuno Breath Thermo Knit Gloves This glove stands ready for me once the weather turns cold. I've raved about it for years (and I may have already reviewed it, but it's worth another mention if I did). This glove is a great stand alone glove if it's not windy or a great liner if you need one. The Breath Thermo fabric warms up as you sweat. It's incredible. Your hands stay warm! At $25, they usually sell out around the Holidays. Love. These. Gloves! (Again, no affiliation. I just love them) | | |
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A Shoe That Has My Attention NNormal Kjerag I have to admit, I, like many I know, was surprised when Killian Jornet announced he was leaving Salomon to form his own company, but I liked the mission he created for his new company, NNormal.To make a sustainable more environmentally friendly shoe. That, combined with the versatility of this shoe and who helped design it has me more excited than any of the carbon plated shoes that seem to be coming out of every company in droves. I admit, the price tag is a bit hefty ($195), but I'll certainly pay for more ecologically friendly shoes! I ordered a pair from 7000 Feet Running company (https://7kft.co/). They'll be here after this newsletter comes out. Learn more by clicking on the button below. | | |
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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 Justin Contois. From the show notes: Justin Contois had the goal of winning the Lynchburg Ultra Series - https://eco-xsports.com/lynchburg-ultra-series/ - this year. In the process of winning the series he won the finale race, The Mountain Masochist 50-miler - https://eco-xsports.com/events/mountain-masochist/. Here the whole story in this episode. I hope you enjoy listening as much as I did having the conversation! | | |
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The following video gives my thanks for helping me reach my fundraising goal for the Vermont Adaptive. |
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Shoe Review:Altra Olympus Via Usually if a road shoe is popular, the company will make a trail version of the shoe. When you have a great trail shoe, the company usually doesn't make a road version, but here it is. When I heard there would be a road version of the Olympus, I was stoked. The road shoe feels the same under foot as the trail version. A tad more breathable and a road tread compliment this version nicely. If you like the Trail Olympus and need a road shoe, here it is! | | |
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Book of the Month WE CAN'T RUN AWAY FROM THIS by Damian Hall How does running impact our our ecology and environment. Damian Hall takes a deep dive into the topic. I hope you enjoy! |
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Podcast of the Month Inside Sports Nutrition Podcast I'm really getting a lot out of this podcast! Episode 53 was an ask anything podcast and covered some great topics! From the episode show notes: We answer listener questions on energy drinks, how to determine if you’re eating enough during a big training phase, and whether or not to fuel before an early morning run. Have a listen & enjoy... | | |
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Song of the MonthADD THIS TO YOUR RUNNING PLAYLIST I Won'r by AJR I love these guys. Every time their song hits the air I automatically find it and download it. "I Won't" was an instant favorite. I love their combination of sounds and genres within a song. They're such a fun band! 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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