Coaching Services

AT THE CURRENT MOMENT, I DO NOT HAVE SPACE FOR NEW ATHLETES. I WILL MOST LIKELY HAVE MORE AVAILABILITY AFTER HELLBENDER (EARLY MAY)

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 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.

Apply or Nominate for the Shoe Scholarship

I have decided to use the Patreon dollars received each month to donate a pair of shoes to a person in need each month. This brings up two points:

1. If you are in a financial pinch, and need a new pair of shoes, please reach out to me. At this point in time, I can only do one pair per month.

2. If you can financially help support this, please donate to my Patreon page (see link below).

Running Tip of the Month

“Whether you think you can, or you think you can't – you're right,” 

-HENRY FORD

(image courtesy of Bright Way Counseling)

I mentioned this quote in the introduction. It causes me pause every time I think about it. I have to believe I can or I have no business trying! 

In signing up for Bigfoot 200 (209 miles), there is always the uncertainty that I won't be able to finish due to circumstances beyond my control. I have to acknowledge that up front. In recognizing variables that are outside of my control that could potentially lead to a DNF, I must do my best to think of ways to best avert these scenarios. I've talked about problem solving while in an event in past newsletters, YouTube Videos, and podcasts, but here I am referring to in preparation for the event. I look at this in four different preparations. 1. Gear 2. Mental preparations 3. Physical preparations & 4. Spiritual

For gear preparations, I look at the course and what the terrain and environment will throw at me. in Bigfoot, we will run through the lava fields very early on in the race. This means we will run across sharp rocks, and through extreme heat and sun exposure. Any of these could be factors that could detract from my possibility of finishing without proper planning and execution. So it's part of my race preparation to think about what gear will best be suited for these conditions.

I've started by trying different shoes recognizing that I may need different shoes at various points in the course. I definitely want a shoe with more protection and responsiveness running through the lava fields. Then switch to something that I use more as a daily trainer for the single track with a third pair with more cushion if my feet feel as though they are sore from the constant strain of movement & use.

For the heat and sun exposure I've started looking for apparel with a good SPF (Sun Protection Factor) and cooling properties. I've found both a short sleeve and long sleeve option that I will test as the temperatures rise again in the Spring and early Summer.  

Mental preparations will require strategies I've used in the past and of course new lessons I learn along the way in my training. In a recent long run, I tried to decide how to break up this run and realized this is exactly 8 marathons. For now, this is what Bigfoot is to me. This will evolve, I'm sure of that. I study the Aid Station Matrix almost every night. The distance and elevation gain/descent in between each Aid Station will most likely be how I ultimately break up this race, or perhaps how many miles in between seeing my crew. I've used both strategies in the past, but a race of this length, I may start with distance between aid stations and change to distance between crew visits as I look forward to those as the race gets deeper into the miles.    

In my physical preparations, I will be using the Lydiard principals in my build up. As I stated in my introduction, I am using myself as an N of 1 to finish my level III certification. I have to write my own training using what I've learned through my Lydiard courses. This requires using the Lydiard Pyramid. I've used various principles in the past, but never a full training cycle. For me, this will include 1. Aerobic Base, 2. Hill Running Drills, 3. Short Intervals, 4. Long Intervals, 5. Integration, 6. Taper, 7. Race.

I'll break these phases down further in future newsletters. I'll include the aerobic base phase in this newsletter in my next article below.

Spiritually, I believe in the soul. I believe we must be at peace with ourselves and our surroundings to move as one with the trail. To do this, I find meditation and prayer centers me and allows me to stay in the moment and not look beyond my immediate needs that will allow me to continue to move forward. I try practice meditation each day by using the Headspace App. It teaches me how to be mindful and recognize my thoughts and feelings. This allows me to focus on the task at hand and come back to thoughts and emotions then process them at an appropriate time.

In preparing myself on multiple fronts, my belief in myself grows by the day. When I think about Henry Fords quote, I believe I can!

Racing/Training Tip of the Month

Aerobic Base Training

(Image Courtesy of lydiardfoundation.org)

This phase of training is vital to the success of everything that comes thereafter! Too little time in this phase, and we do not have the foundation in which to support the remainder of our training. Let's start with the benefits of doing a proper aerobic base then discuss what steps to follow in training during the base phase. 

Scientifically, there are many benefits to the aerobic base, often we don't discuss what these mean. So let's try! 

First, we increase the amount and size of our mitochondria. Why is this important? Simply put, mitochondria are what help provide us with the energy we need to run. The more mitochondria we have, the more efficient we are at running.

Secondly, we increase the capacity and efficiency of the heart. The heart is a muscle, and by training in the aerobic zone (we'll touch on this later in the article), we strengthen the heart so the cardiac output is higher. In other words, we can pump more oxygen rich blood to the muscles more efficiently allowing us to run longer and more comfortably!

Thirdly, we develop the slow twitch muscle fibers (Type I). These are the muscles fibers we use most as endurance athletes. Recruiting and developing these muscle fibers will make us better endurance athletes.

There are of course other benefits, but I don't want to be too long winded as these are the key benefits, and certainly prove their worth!

So what are the guidelines for this phase? The number one guiding principle is to keep your runs at an easy conversational pace. Lydiard believed you should keep your heart rate in zone 2 for a majority of the runs. 

To vary paces and help increase aerobic capacity/fitness, you can do a number of easy workouts:

1. Strides uphill or flat. These should be :10 or under with full recovery. Keeping these intervals short does not allow the heart rate to get high enough to go outside the aerobic zone.

2. Fartleks or Speed Play. These intervals should not allow the heart rate to go above 85% of your maximum heart rate and the intervals should be no longer than 2 minutes. The intervals or the rest need not be a set time or distance. You can go by feel or run to an object.

3. Out-n-Back Runs. These are one hour in duration. The first 30 minutes are at an easy effort (zone 2). After 30 minutes you gradually pick up the pace. Don't allow your heart rate to go above 85% of your maximum.

An aerobic base should last ideally 10-12 weeks. Slowly build your volume (either miles or time on feet) each week depending on how you're feeling. You need not go by the 10% increase rule, but rather by if you feel comfortable at a given time/distance, you can increase to your comfort level.     

Hellbender 100 Podcast

Episode 11

Crewing Hellbender with Laney & Carrie Baris

This episode is jammed packed with crewing tips. I hope you'll have a listen!

Shoe Review

Altra Lone Peak 6

This version snuck up on me, and I was hopeful they didn't change much from version 5. They did not disappoint! 

I didn't feel any underfoot change as the midsole and outsole are comparable to the 5th edition.

Most notably, the hook for the gators has been removed and instead the gator loops into the lacing system.

Drainage ports have been added to medial side of the shoe.

Any extra eyelet has been added to allow those with a lower volume foot to lace differently so as not to have to synch the laces so tight.

With these subtle changes Altra has made a great shoe more accessible to more foot types. 

As I said, I was very pleased with the 5th version. The 6th will be a constant in my trail rotation.

Fuel of the Month

Veloforte Energy Gels

Whoa! Who knew gels could be so tasty!

Real food with great nutritional value! They have 4 great flavors. You can see their nutritional values here: https://veloforte.com/products/mixed-energy-nectar-pack

They ship from Europe, so they take a bit more time to get into your hands, but it is worth it!

Podcast of the Month

 The Growth Equation Podcast

How to be Consistent

From their show notes:

"Good enough is usually good enough. Good enough over and over again—that’s how you get to great. The culture loves heroic efforts. Heroic efforts are how you burnout. Great outcomes love consistency. Consistency is how you play the long game. This episode is all about how to make consistency a practice.

Have a listen...

Upcoming G5 Trail Work Days

Feb. 4 - Kitsuma

Feb. 12 - Hickory Branch

Feb. 19 - Mackey Mtn

Mar. 18 - Trail Work Weekend

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