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

Lessons from Art Loeb Out-n-Back

I knew this run was going to be difficult. At around 60-miles with 16,000'+ of gain, it was the test I needed prior to running Bigfoot.

So I gathered some friends willing to share the adventure and we set off. I had a timeline for meeting crew members three separate times. We had to throw those out the window as the unforeseen affected two of my friends and put us way behind schedule in arriving at the halfway mark. Mentally I had checked out figuring our day was done. I was more worried about my friends than finishing at this point.

But friends being friends, they encouraged us to go on, and so we did. Two of us would make the return trip. We had not had a meal (or at least substantial calories) in 12 hours, subsisting off the food from our packs and the drops we had. We weren't sure we had enough light to make it to our next crew stop. I had cramped twice on the way to Daniel Boone and was worried they would return. Each of these were cause for concern, but we faced each and tried best we could to resolve them. I had to tell myself that I would have to do the same at Bigfoot. 

So we made our way back to Black Balsam, where my wife would be waiting for us. The sun was over our right shoulders and I spoke to it telling it to stay high in the sky for us. 

Thankfully I didn't cramp on the way back and we almost made it back to Black Balsam before we had to turn on our lights. Unfortunately, we had to push a bit harder than I would have liked to do so. By the time we reached my wife, I needed a long break. We were over 14,000' of climbing by this point, and close to 16 hours of time on feet. 

My daughter was with my wife and they wrapped us in towels as I was starting to shiver. We had some bacon, potato chips, and soda. We both were wondering if we had it in us to continue. The day had drained us both mentally and physically.

We weren't out on this adventure to stop there though, so we refilled our packs and I had a protein shake, which I believe was the beginning of the end for my stomach. 

I asked my wife to meet us on the Blue Ridge Parkway as a just in case. We made our way into the darkness and found our way out to her. We were moving again and doing ok, but my stomach was unsettled. I asked her to meet us next after we descended Pilot Mountain.

The next section took a lot out of me. The descents were causing the contents of my stomach to bounce around, which created waves of nausea. 

When we arrived at the bottom of Pilot Mountain and met my wife for the final time until we saw her at the finish, I tried to drink some ginger ale to settle my stomach. i didn't want to hang around for long, so we grabbed what we needed for the final 12 ish miles and headed out. 

My friend was pushing hard and I thought I was ok with the effort until I started to dry heave. With each episode, I felt my energy wavering until I felt completely depleted. Then the stomach cramps set in. My friend could tell I was in pain, and made the suggestion that we take a side trail and finish at the Fish Hatchery, which would cut off 3 hours. In my current state, I was all for it.

We contacted my wife and told her the new pickup point and ETA. I know I should have forced some calories. Every instinct told me to try something, and I did try a few things, but they only made my symptoms worse, but I was able to keep moving forward. When we finally lumbered into the parking lot, I felt a mix of emotions. I was relieved, but also bummed I didn't go the distance. 

We had been through so much. I've had time to process and assess the effort. I'm super pleased with the overall effort of 57 miles and 16,500' of gain & equal descent. I'm pleased with how I handled most of the day mentally. And I learned a lot of lessons I plan to apply to Bigfoot. Most importantly, overall, I had a good time! Thanks for the adventure my friends! 

Training Corner

The Taper

The final weeks leading up to your goal race are when we want to make sure the body is feeling fresh, recovered from training, and ready to race. The million dollar question is "How do we do this?"

It begins in your training and learning what is the fine line between just right and too much training. We mistake the taper for a time to recover from the volume we've been doing, but the reality is that we shouldn't go into the taper feeling too fatigued. Your training leading up to the taper should have just enough volume that you can easily recover from it with either a day off, recovery day, or a recovery week as necessary.

When you get to the taper we must still find a balance, but this balancing point is a bit different. If you feel sluggish or lethargic, you should intersperse some speed (be it quick strides or short intervals). On the opposite side of the spectrum, if you're feeling too good, you should add more volume to your runs (make them longer). I like the idea of the taper being a scale that needs to remain balanced. Speed on the one side, and volume on the other. You must find the balance in order to give yourself the best race day possible.  

MR Runningpains Podcast

This past month, I've had the pleasure of interviewing so many great people! Their accomplishments, passion, and the knowledge they share are simply amazing! I hope you enjoy their conversations.

You can check out all episodes by clicking the button below.

Shoe Review

Altra Olympus 5

I knew when I slid this shoe on, that I had found the one! The fit of the Lone Peak, the cushioning of the Speedgoat, and traction by Vibram. The combination I'd been searching for! This shoe moves nimbly for 33mm of stack height. I've got a loop that I test all my trail shoes on. It's a great mix of forrest service road, rocky and smooth single track, and of course three wide river crossings (one is pictured in the Training Tip article). As I said, this shoe is nimble. It moved well on the technical single track and of course it felt comfortable running on the service roads. The heel holds securely when climbing steeper inclines and the shoe feels secure when descending as well. The shoe shed water great after each of the water crossings. I didn't feel like I had to squish out the water.

I love that Altra make these gaiter compatible with a metal hoop at the end of the laces and the velcro on the heel.

Only negative is that I'll say it's hard to find a shoe that isn't too costly these days. At $180, the Olympus doesn't help the old bank account, but I will say it is worth the money. If you like the Lone Peak, but would like a little more cushion, protection, and/or traction, you'll find it in the Olympus. 

Fuel of the Month

Long Run Coffee

Came across this coffee brand on Instagram. They have light, medium, and dark roast options which you can choose to infuse with electrolytes. I was skeptical, but tried the dark roast infused with electrolytes. I was pleasantly surprised by how good it tastes! 

Podcast of the Month

 Fuel for the Sole

Hydration for Athletes 2.0

Episode 29

From their show notes:

✔️  General hydration needs for runners

✔️  The signs of dehydration and how to recoup losses

✔️  How to calculate your sweat rate

✔️  The importance of understanding your sweat composition

Have a listen...

Upcoming G5 Trail Work Days

July 9 - Star Gap

Aug. 5 - Kitsuma

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