MR Runningpains! Run on my friends... |
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Spring is upon us, races are happening more consistently, and optimism is in the air! I hope you feel that way! We've obviously been through a lot in the past year, but if we look around us, there are many things to be grateful for and feel positive about. I sincerely hope you're able to smile right now and enjoy the sunshine! -Aaron Saft MR Runningpains |
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I'm training for the Umstead 100-Miler on Mar. 27th. That said, I did a 50-mile pacing effort on Feb. 20th. My goal was to replicate the lap course of Umstead in elevation gain, surface, and pace which I hope to sustain (9:00 per mile). I followed the 50-miler directly with a 1-mile Daddy Daughter fun run with my daughter. Whew! What a day! You can hear complete details about the day on my Podcast which I've linked to below. The following weekend (Feb. 27th), I followed the 50-Mile effort with a Virtual Black Mountain Marathon with my adventure buddy and best friend David Workman. Obviously this wasn't ideal, but I had a deadline in which I had to complete the marathon, so with a mild amount of fatigue & pain, we finished in 3:53. I've re-implemented strength and mobility training to hopefully keep my injuries at bay as well as one full day off per week. Having run a couple of weeks over 100-miles, I'm now tapering my weekly mileage down to recover from these efforts & prepare for Umstead. I welcome you to follow me on Strava and ask questions. I've posted a new video or two on my YouTube channel (Aaron Saft). I've included one below. I hope to continue to to provide useful content! If you have anything you'd like to see or learn about, please contact me or leave a comment on one of the videos. I mentioned both the Podcast & my YouTube Channel, and I've created a Patreon Account to help me cover the costs of these two medias. I sincerely appreciate all of you that have already committed to a monthly donation! There is a link on my website if you are interested in donating. 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). Keep running my friends! The trails are calling...will you answer? -Aaron Saft MR Runningpains |
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Coaching Services As a certified coach (RRCA Level II, UESCA, & 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 Middle School Aged to Adults and 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 Crewing & Pacing at events Running Form Analysis Footwear and Gear Selection Private Events/Races so even if events are cancelled, you'll have something to look forward to!
If you're interested in having a conversation, please don't hesitate to reach out by clicking the button below. I currently have spots available. | | |
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ONE TIME FEE 12 OR 16 WEEK INDIVIDUALIZED TRAINING SCHEDULES We will schedule two phone calls, the first is to set up your training schedule. The second is to follow up after you receive the schedule and make sure everything is understood. After that point, you will be on your own. 12 Week Schedule Fee - $60 16 Week Schedule Fee - $80 | | |
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ANOTHER COACH AVAILABLE THROUGH MR RUNNINGPAINS COACHING!!! WELCOME THAD MCNEIL!!! An introduction from Thad: Hello all! My name is Thad McNeil and I’m going to be working with MR Runningpains as another running coach. I’m currently an ultra marathon runner focusing on the marathon distance to 50k race distance, but am looking to get into racing further distances throughout 2021. Ever since I started running in high school, I’ve been interested in running philosophy and the biomechanics of running. When I was 17 I ran my first road marathon and qualified for Boston, and once I turned 18 I ran my first 50k trail race. After graduating high school, I continued to study the biomechanics of running and started to coach athletes along their running journeys. My coaching career started as coaching close friends, but after helping them achieve their goals I realized how much I enjoyed bonding with them and helping them reach their full potential as athletes. One of my athletes completed their first ultra marathon soon after they were introduced to trail running. Another was able to obtain the FKT for the Pitchell route (former FKT now). After falling in love with coaching as a profession, I became a UESCA certified running coach and am now joining MR Runningpains to help people achieve their goals and fully embrace their love of the sport. | | |
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The Moments We are Afforded I was on a business trip at some point when I listened to a former elite marathoner speak about a run he did under the full moon on a beach. He ran 50 kilometers without a headlamp due to the brightness of the moon. The mental imagery he conjured by his description of the run, and the feelings he described lulled me into a blissful daydream. My mind began to instantly entertain the idea and plan for my own adventurous nighttime 50k. I had run plenty of times at night with the use of a headlamp and without one, but how could I do so for 50k and in the woods? My first attempt was a Fat@$$ 50k event I created from my house. It would be under a July Blue Moon, so I named it the Blue Moon 50k. We would start at midnight and run 3 miles to the forest where the road turns to dirt and continues out to Hwy 276 in Pisgah where we’d run to the Pink Beds Picnic Area. A friend had a short bus we parked there with water to resupply everyone’s bottles. Those not wanting to run back could catch a ride back on the bus otherwise everyone else just turned and ran back to my house. The rest of the story can be read by clicking the link below to my Blog... | | |
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Running Tip of the Month TAKING A ZERO DAY Lord knows we all have busy lives! Our to do lists seem overwhelming at times and there's just not enough time in the day! Stress surmounts as the dog throws up, your kids say they have a project due tomorrow and they need supplies from the store, you notice a burning odor emitting from the stove where dinner was supposed to be removed ten minutes ago, you've got work to finish, household chores to do, and oh yeah, I still need to run! Sound familiar? All too familiar and thanks for stressing me out by reminding me! It's days like these when we're most overwhelmed that something has to give, and it's ok if it's running! If you have a workout you don't want to miss, move it to another day. Use today to take care of your list and reduce your stress load. Sure, you probably could use that run, but weigh whether it will make you more stress post fact or help reduce your stress levels. Remember, running is also a stress on the body, and some days we already have enough cortisol (stress hormone) coursing through our bodies! The day off might actually do you better not only mentally in accomplishing your to do list, but also physically! I'll close by saying, it's ok to take a day off when you were supposed to run every now and again. As long as it doesn't become a constant habit, your total training over the course of time will more than suffice for missing one day in the grand scheme of things! |
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MR Runningpains Podcast An Audio Log of and Reflections from my 50-Mile PR Run from Feb. 20, 2021 This episode was a reflection on my 50-mile effort & Daddy Daughter Dash right afterwards. Fair warning, I do become emotional in this one! This was a personal journey in which my appreciation not only for running, but life was very evident to me! I hope you enjoy! | | |
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Videos from my YouTube Channel(Aaron Saft Channel)If you wear knee high compression socks, you know they can be a fight to get them on! This video is a quick and easy way to get them on. Getting them off however, you're on your own! Feel free to message me with questions. PLEASE SUBSCRIBE TO KNOW WHEN NEW VIDEOS RELEASE! |
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Trail Maintenance It's that time of year to clean out water bars and remove down tress form the winter. There's a number of trails that need our help. Mar. 12th - Mountains to Sea Trail Hwy 151 to Pisgah Parking Lot Workday. | | |
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Shoe Review of the Month Atreyu I was running with a friend that's a gear nerd/junky like me, and he asked if I had heard of the brand of shoes he was running in called Atreyu. It rang a bell, but I asked him to tell me about them and his experience. The more he spoke, the more intrigued I became in trying a pair for myself. A small start up company out of TX with only one model (multiple names for the different colors of the same model) at that time (new carbon plated shoe to be released this month). Online sales only. You can do a one-time purchase for $75 or subscribe every month or very other month for $55. You read that right! Durability was his only drawback to the shoe. BUT...he added, at the price, it can be overlooked. So I went home and started my own subscription. They fill all subscriptions by the batches they make, so at-once availability can be spotty, and shipping of your subscription could take a bit longer depending on when their next batch is produced. Their customer service was quick to reply and give me an estimated date for my shoes and so I waited impatiently as we all do in this age of same day delivery. When they arrived, I instantly laced them up and went for a run. I had been looking for a shoe less than the Hoka Clifton and more like the Pearl Izumi N2 and this hit the mark! A few details: - Unisex Shoe/One Width
- 6mm Drop
- 6oz in men's size 9.
I bought my normal size and they fit nicely length wise. The upper is a bit high volume, so I advise against narrow feet trying this model. I had to synch down my laces making the upper pucker. The toe box isn't quite rounded, but it doesn't have the taper of the Saucony Kinvara (which I reviewed last month). Running-wise, they're like butter! Smooth underfoot transition at any speed. I did fast strides in these as well as a 50-Miler on gravel road, and they held up extremely well! They're in the running to be used at The Umstead 100-Miler honestly! They're fine for gravel road, but I wouldn't suggest them for single track or any other time true grip is needed. Strava says I have 288.5 miles on my first pair. They feel pretty warn out on the road or treadmill at this point. I used a new pair for the 50-miler. I have to hand it to Atreyu, for their first go at a shoe, in my humble opinion (and for my goofy feet), they nailed it! Well done! | | |
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Gear of the Month 2XU Light Speed Compression Short Women's MCS Run Short I've run in 2XU compression half tights for years! This tight keeps improving. It has a body mapping for extra support, but moves so well with you for a compression garment. Seams are strategically placed to reduce the possibility of chaffing. The waist band does not have a draw string, but does not feel restrictive and does not slide down as you run! Love them! | | |
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Fuel of the Month Clif Kid Z Bar Sure they're for kids, but who cares!?! They taste really good and are amazing for fueling before, during, and after runs! | | |
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PORTABLES RECIPES OF THE MONTH Velo Press from their website (website link below) Chocolate & Sea Salt Sticky Bites Great recipe to fuel your long run! | | |
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Clean Sport Collective Join in the Clean Sport Collective in pledging to keep performance enhancing drugs out of Sports! Click the button below to learn more and make your pledge. | | |
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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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Book of the MonthOut of Thin Air by Michael Crawley So many books are written about Kenyan runners and running with the Kenyans, it was refreshing to read about Ethiopian Runners and what it's like to run with them and in Ethiopia. This is a great look into the culture of Ethiopian running! | | |
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Podcast of the Month SHOEphoria Podcast Rebecca Rushton - Think you Know Everything About Blisters?.... THINK AGAIN! A great podcast for anyone that suffers from blistering! Have a listen... | | |
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Song of the MonthADD THIS TO YOUR RUNNING PLAYLIST Purple Hat by Sofi Tukker Little dance club ditty to make your head bob as you're5 running. Enjoy! |
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Kogalla Lights 15% Discount I'm a Brand Ambassador for Kogalla. You can purchase through the link below 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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