Running Is Life Podcast

Keys to Hill Workouts - Episode 126

Hill workouts can be a crucial way to increase your fitness and keep you healthy in the process. This episode focuses on the components of hill workouts to make this happen.

 

Hill/Strides Episode - https://themrrunningpainspodcast.podbean.com/e/incorporating-strides-in-your-training-episode-101/

 

Sisyphus Hill Session:

Warmup jog 10-20+ minutes

4 x 10-20 second strides

2-3 sets of:

:30 uphill @ 9 RPE or 90% Max HRT w/ 1:30 jog back to start of hill

1:00 uphill @ 9 RPE or 90% Max HRT w/ 2:00 jog back to start of hill

1:30 uphill @ 9 RPE or 90% Max HRT w/ 2:30 jog back to start of hill

2:00 uphill @ 9 RPE or 90% Max HRT w/ 3:00 jog back to start of hill

10-20 minute cool down

 

Experience Chart:

Beginner – try rolling hills one session per week. Alternate flat one week with rolling hills the next

Intermediate – try one uphill sessions per week. Alternate rolling hills one week with uphill the next

Advanced – try one to two uphill sessions per week. That might be:

1. One uphill session & one rolling hill session
2. One uphill & one uphill/downhill session
3. Two uphill sessions

 

Alternating Uphill/Downhill Workout

Warmup jog 10-20+ minutes

4 x 10-20 second strides

4 x 7:00 @ 7-8 RPE or 80 - 85% Max HRT

1st Rep Uphill w/ 3:30 walk further uphill for recovery

2nd Rep downhill and recover 3:00 back to start (however that needs to happen)

3rd Rep Rep Uphill w/ 3:30 walk further uphill for recovery

4th Rep Downhill

10-20 minute cool down

 

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains
• My Socials, Channels, & Newsletter:
  • https://www.facebook.com/MRRUNNINGPAINSEVENTS/
  • https://www.instagram.com/mrrunningpains/
  • https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
  • https://www.strava.com/athletes/18431982 
• To sign up for my Newsletter -https://www.mrrunningpains.com
• Email - runningpains@gmail.com

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

$10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7

15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Xero Shoes -  https://xeroshoes.com/go/MRRunningpains

 

 

 

 

 

Using Heart Rate & Rating of Perceived Exertion - Episode 125

Rating of Perceived Exertion (0-10 scale) Cheat Sheet:

0 - sitting on the couch

1 – Snail walk

2-3 – Brisk Walking

4 – recovery jog (able to nose breath)

5-6 - conversational pace (able to talk normally or sing a song)

7-8 – Tempo/Lactate Threshold - Marathon to ½ Marathon Pacing (Answering a question or Speaking in short sentences – shorter more labored breathing)

9 – 5k/10k Race Pace - One-word statements – breathing super hard – We’ll use this as our Max VO2 - Hard/Short Intervals/Strides & Hill Repeats

10 – All Out (I can’t speak to you right now – sound like an angry mule while breathing) – We will not use this very often if at all!

 

 

Heart Rate Compared to RPE (0-10 scale):

1-2 = Zone 1

3-4 = Low zone 2

5-6 = Upper zone 2 - mid zone 3

7-8 = Upper zone 3 - zone 4

9-10 = Zone 5

 

Books I mentioned:

Mental Training for Ultrarunning by Addie Bracy

Training Essentials for Ultrarunning by Jason Koop

 

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains
• My Socials, Channels, & Newsletter:
  • https://www.facebook.com/MRRUNNINGPAINSEVENTS/
  • https://www.instagram.com/mrrunningpains/
  • https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
  • https://www.strava.com/athletes/18431982 
• To sign up for my Newsletter -https://www.mrrunningpains.com
• Email - runningpains@gmail.com

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

$10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7

15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Xero Shoes -  https://xeroshoes.com/go/MRRunningpains

 

 

 

Lessons from Tahoe 200 with Finisher Julie Jensen

Julie Jensen is a wife, mother of four, a kindergarten teacher, and a Tahoe 200 Mile Finisher! She has some great takeaways and some lessons to share! I hope you enjoy our conversation!

Connect with Julie on Strava - https://www.strava.com/athletes/11011051

 

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains
• My Socials, Channels, & Newsletter:
  • https://www.facebook.com/MRRUNNINGPAINSEVENTS/
  • https://www.instagram.com/mrrunningpains/
  • https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
  • https://www.strava.com/athletes/18431982 
• To sign up for my Newsletter -https://www.mrrunningpains.com
• Email - runningpains@gmail.com

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

$10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7

15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Xero Shoes -  https://xeroshoes.com/go/MRRunningpains

 

 

 

Morgan Elliott 3rd Place & 6th Place at Broken Arrow VK & 26k!!! Episode 123

Morgan Elliott has had tremendous success on the trails in the past, but due to injury, he had been missing from the results for a bit. It was great to see such great finishes at Broken Arrow from such an amazing young talent!

Morgan can be found on instagram @Moe.Trails

Enjoy the conversation!

 

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains
• My Socials, Channels, & Newsletter:
  • https://www.facebook.com/MRRUNNINGPAINSEVENTS/
  • https://www.instagram.com/mrrunningpains/
  • https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
  • https://www.strava.com/athletes/18431982 
• To sign up for my Newsletter -https://www.mrrunningpains.com
• Email - runningpains@gmail.com

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

$10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7

15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Xero Shoes -  https://xeroshoes.com/go/MRRunningpains

 

 

 

Tara Dower’s Past 3 Months Include 3rd Female at Umstead 100, 2nd Female at Cruel Jewel 100, & an FKT on the Benton Mackaye Trail - Episode 122

Obviously, Tara Dower is amazing! She also holds the overall FKT for completing the entire Mountains to Sea trail. Needless to say, we had a lot to talk about! Enjoy! 

Connect with Tara on Instagram @Tara.Dower

Her YouTube channel is https://youtube.com/c/TheDowerDuo

Anxiety resource we spoke about - www.betterhelp.com

Friends of the Mountains to Sea Trail - https://mountainstoseatrail.org/

 

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains
• My Socials, Channels, & Newsletter:
  • https://www.facebook.com/MRRUNNINGPAINSEVENTS/
  • https://www.instagram.com/mrrunningpains/
  • https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
  • https://www.strava.com/athletes/18431982 
• To sign up for my Newsletter -https://www.mrrunningpains.com
• Email - runningpains@gmail.com

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

$10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7

15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Xero Shoes -  https://xeroshoes.com/go/MRRunningpains

 

 

 

 

Physical Therapist Miriam Salloum on Running Gait Analysis - Episode 121

My repeat guest and Physical Therapist, Miriam Salloum, talks about what a Running Gait Analysis entails, why you should get one, and what it can determine.

Connect with Miriam at www.therunnersmechanic.com

Resources Miriam or Aaron mentioned in the episode:

Gait Analysis Course - https://www.rundna.com/

Minimalist Index - https://therunningclinic.com/minimalist-index/

 

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains
• My Socials, Channels, & Newsletter:
  • https://www.facebook.com/MRRUNNINGPAINSEVENTS/
  • https://www.instagram.com/mrrunningpains/
  • https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
  • https://www.strava.com/athletes/18431982 
• To sign up for my Newsletter -https://www.mrrunningpains.com
• Email - runningpains@gmail.com

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

$10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7

15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Xero Shoes -  https://xeroshoes.com/go/MRRunningpains

 

 

 

Cole Crosby & The Cocodona 250 Mile Race - Episode 120

Cole Crosby has a great story to share from the Cocodona 250 mile race where he finished 12th overall. I took many lessons away from this episode and really enjoyed the conversation! Congrats to Cole on an amazing achievement!

You can find Cole on Facebook, Instagram @Colecrosby41, and through his website

Cole Crosby — Mountain Peak Fitness

https://www.mountainpeakfitness.com

 

Cole mentioned a number of products if you're interested in learning more about them:

T8 Apparel - https://t8.run/en-us

Kailas Running Shoes - https://kailasgear.com/collections/men-trail-running-shoes

Norda Running Shoes - https://nordarun.com/

UCAN Energy Supplements - https://ucan.co/

Nathan Pinnacle 12L Vest - https://www.nathansports.com/products/pinnacle-12-liter-hydration-race-vest

Spartan Supplements - https://www.spartan.com/products/spartan-energy-capsules-box-of-15-packs?variant=31260510158946&utm_source=google&utm_medium=paid_shopping&utm_campaign=shopping_other_products&utm_content=137398359827&utm_term=&gadid=587420750770&gclid=Cj0KCQjwnNyUBhCZARIsAI9AYlE4U5pcjZR_KuCyySJsU0DWFNEbfnKDulcGi2MNvptVo4ny3uywVUoaAivVEALw_wcB

 

 

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains
• My Socials, Channels, & Newsletter:
  • https://www.facebook.com/MRRUNNINGPAINSEVENTS/
  • https://www.instagram.com/mrrunningpains/
  • https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
  • https://www.strava.com/athletes/18431982 
• To sign up for my Newsletter -https://www.mrrunningpains.com
• Email - runningpains@gmail.com

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

$10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7

15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Xero Shoes -  https://xeroshoes.com/go/MRRunningpains

 

 

 

 

 

Diversity & Active Inclusion Panel Discussion - Episode 119

We all should by now recognize our sport needs more diversity, but how do we go about, what Maria Borowick refers to as active inclusion? We don't have all the answers, but each of us hopes this conversation can start to bring about some ideas that can start to open the door for people of color to be more a part of trail running!

Follow or reach out to my guests by:

Kimani Long - @trailninjarunslong

Maria Borowick - @gone.roaming

Mara Klein - Strava or Facebook (same name)

 

Books I referenced in closing segment:

Mental Training for Ultrarunning by Addie Bracy

Training Essentials for Ultrarunning 2nd Edition by Jason Koop

 

If you have any questions on the gear I mentioned in the closing segment, please feel free to reach out.

 

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains
• My Socials, Channels, & Newsletter:
  • https://www.facebook.com/MRRUNNINGPAINSEVENTS/
  • https://www.instagram.com/mrrunningpains/
  • https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
  • https://www.strava.com/athletes/18431982 
• To sign up for my Newsletter -https://www.mrrunningpains.com
• Email - runningpains@gmail.com

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

$10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7

15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Xero Shoes -  https://xeroshoes.com/go/MRRunningpains

 

 

 

Allison Mercer 4th Overall & 2nd Female behind Camille Herron at Strolling Jim - Episode 118

Allison Mercer is an amazing woman as you'll hear in this podcast, not only did she earn a Gold Shirt by running Sub-5 Hours (4:56:32), becoming only the 3rd woman to do so, but she discusses a well deserved change in our sport. We talked more about things she is passionate about than her actual race, and for this, I came away with some new thoughts and ideas. I hope you will as well!

To hear Allison's other episode, please visit:

Allison & Ben Mercer - An Unsupported FKT on the AT of GA 36 - https://themrrunningpainspodcast.podbean.com/?s=Mercer

 

Results from Strolling Jim can be found at:

https://ultrasignup.com/results_event.aspx?did=85536

 

Connect with Allison Mercer on Strava - https://www.strava.com/athletes/18552474

OR

Instagram - @onewomandanceparty

 

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains
• My Socials, Channels, & Newsletter:
  • https://www.facebook.com/MRRUNNINGPAINSEVENTS/
  • https://www.instagram.com/mrrunningpains/
  • https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
  • https://www.strava.com/athletes/18431982 
• To sign up for my Newsletter -https://www.mrrunningpains.com
• Email - runningpains@gmail.com

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

$10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7

15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Xero Shoes -  https://xeroshoes.com/go/MRRunningpains

 

 

 

 

Hellbender 100 Post Race Wrap Up with Race Winners Jonathan Ibach & Marisa Romeo - Episode 117

The 2022 Hellbender 100 is in the books. In this episode, hear from race winners Jonathan Ibach & Marisa Romeo, as well as my closing thoughts on this year's event.

 

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains
• My Socials, Channels, & Newsletter:
  • https://www.facebook.com/MRRUNNINGPAINSEVENTS/
  • https://www.instagram.com/mrrunningpains/
  • https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw
  • https://www.strava.com/athletes/18431982 
• To sign up for my Newsletter -https://www.mrrunningpains.com
• Email - runningpains@gmail.com

Thanks to all of you for listening!

Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already!

THANK YOU!

Aaron Saft

MR Runningpains

Discounts:

$10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7

15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains

15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains

Xero Shoes -  https://xeroshoes.com/go/MRRunningpains