The Madiera Island 112k sounds epic! Host to the Golden Trail Series Finals last year, this place sounds amazing. In this episode, John Goldfield tells us all about it!

Madiera Island Ultra Trail website - https://www.miutmadeira.com/en/

John Goldfield's website - https://www.findingawesome.net/

Strava & Facebook - John Goldfield

Instagram - @Johnny2lips

Resources - Blisters - https://www.blister-prevention.com/

To donate to my fundraising efforts, please visit:

Vermont Adaptive - https://www.pledgereg.com/357957?fbclid=IwAR0-dUaRLRnQvcTU9wXywYE5JlBTJHjTaqswcPMO3IDz5h9nkCXe7n3t06o

The Challenged Athlete Foundation - http://support.challengedathletes.org/site/TR/Events/General?px=1355904&pg=personal&fr_id=1940

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

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

Want to be more efficient at walking/hiking in your next race? Have a listen!

Resources:

• Weighted vest - Something similar to this: https://www.dickssportinggoods.com/p/ethos-60-lbweighted-vest-17au6uths60lbwghteac/17au6uths60lbwghteac?recid=product_PageElement_productlanding_rr_6_37566_&rrec=true

To donate to my fundraising efforts, please visit:

Vermont Adaptive - https://www.pledgereg.com/357957?fbclid=IwAR0-dUaRLRnQvcTU9wXywYE5JlBTJHjTaqswcPMO3IDz5h9nkCXe7n3t06o

The Challenged Athlete Foundation - http://support.challengedathletes.org/site/TR/Events/General?px=1355904&pg=personal&fr_id=1940

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

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

In this Episode, Coach Patrick Reagan & I explore the training stimulus of a 3-Day Training Camp like the Western States Endurance Run Training Weekend. We take a look at the lead up, the weekend itself (planning & executing), and the recovery from such efforts. Get ready to take some notes. A lot to share in this episode. Enjoy!

To connect with Patrick:

https://patrickreaganrunning.com/coaching

@patrickreaganrunning on Instagram

To donate to my fundraising efforts, please visit:

Vermont Adaptive - https://www.pledgereg.com/357957?fbclid=IwAR0-dUaRLRnQvcTU9wXywYE5JlBTJHjTaqswcPMO3IDz5h9nkCXe7n3t06o

The Challenged Athlete Foundation - http://support.challengedathletes.org/site/TR/Events/General?px=1355904&pg=personal&fr_id=1940

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

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

In this episode I take a look at one of my favorite workouts (7:00 intervals at Lactate Threshold - 80-85% Max Heart Rate) to prescribe for 5kers to Ultra. It can be used in so many different ways (as I describe in this episode). Please let me know if you have any questions. 

Resources: 

My 4 Favorite Fartlek Workouts - Episode 161

Active Warmups:

Coach Aaron's Active Warmup - https://youtu.be/hgBB9de1Hdk

Coach Aaron's Banded Warmup - https://youtu.be/cVq2pVk6kaM

David Roche's Banded Warmup - https://www.youtube.com/watch?v=22eLXLhl8q8&t=8s

David Roche's Wake-Up Legs Routine - https://www.youtube.com/watch?v=NNpUQNI3TPs&t=5s

Jay Johnson's Myrtl Warmup - https://www.youtube.com/watch?v=85B1dfmgxrg

Drills by Strength Running - https://www.youtube.com/watch?v=6H8WLfyavWk

To donate to my fundraising efforts, please visit:

Vermont Adaptive - https://www.pledgereg.com/357957?fbclid=IwAR0-dUaRLRnQvcTU9wXywYE5JlBTJHjTaqswcPMO3IDz5h9nkCXe7n3t06o

The Challenged Athlete Foundation - http://support.challengedathletes.org/site/TR/Events/General?px=1355904&pg=personal&fr_id=1940

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

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

Thanks to my Patrons:

Ron Wyant

Randall Woody Woods

Cullen Hicks

Leah Lanier

Teresa Bowser

Carolyn Morrisroe

Mike Sears

Julia Jordan

Nicole Burnham

Peter Keyo

Eric Anderson

Will Weidman

Philip Taylor

Martin Thorne

Nancy Lewis 

Natalie Daniel

Michael Harms

Victor Dostrow

Kendall Weaver

Nate Heaslip

Dennis Patenotte

Brandon Whistler

Austin Elder

Tory Grieves

I had a pretty good race at The Bootlegger 50-miler (tied for the win). Here's my race recap...

To donate to my fundraising efforts, please visit:

Vermont Adaptive - https://www.pledgereg.com/357957?fbclid=IwAR0-dUaRLRnQvcTU9wXywYE5JlBTJHjTaqswcPMO3IDz5h9nkCXe7n3t06o

The Challenged Athlete Foundation - http://support.challengedathletes.org/site/TR/Events/General?px=1355904&pg=personal&fr_id=1940

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

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

Thanks to my Patrons:

Ron Wyant

Randall Woody Woods

Cullen Hicks

Leah Lanier

Teresa Bowser

Carolyn Morrisroe

Mike Sears

Julia Jordan

Nicole Burnham

Peter Keyo

Eric Anderson

Will Weidman

Philip Taylor

Martin Thorne

Nancy Lewis 

Natalie Daniel

Michael Harms

Victor Dostrow

Kendall Weaver

Nate Heaslip

Dennis Patenotte

Brandon Whistler

Austin Elder

Tory Grieves

Andrew Bednarzik, Mental Performance  Coach, Licensed Therapist, & Professor and I discuss negative self-talk and strategies to help reduce it and get through it when it happens. I also answer two listener questions about converting road paces to trail paces, as well as how long should your average run be. Lastly, I talk about my pivot from the cancelled Rim Runner 50-miler to the Bootlegger 50-miler since the course and strategies are pretty different. I hope you enjoy the Episode!

www.findyourheadwaters.com

Resources referred to in the episode:

Addie Bracy's book "Mental Training for Ultrarunning

Vermont Adaptive - https://www.pledgereg.com/357957?fbclid=IwAR0-dUaRLRnQvcTU9wXywYE5JlBTJHjTaqswcPMO3IDz5h9nkCXe7n3t06o

The Challenged Athlete Foundation - http://support.challengedathletes.org/site/TR/Events/General?px=1355904&pg=personal&fr_id=1940

If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

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

Thanks to my Patrons:

Ron Wyant

In this update I discuss my own training and race plans for the Grand Slam, as well as a listener question of how to deal with a training block that just isn't going according to plan.

To donate to my fundraising efforts, please visit:

Vermont Adaptive - https://www.pledgereg.com/357957?fbclid=IwAR0-dUaRLRnQvcTU9wXywYE5JlBTJHjTaqswcPMO3IDz5h9nkCXe7n3t06o

The Challenged Athlete Foundation - http://support.challengedathletes.org/site/TR/Events/General?px=1355904&pg=personal&fr_id=1940

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

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

Thanks to my Patrons:

Ron Wyant

Randall Woody Woods

Cullen Hicks

Leah Lanier

Teresa Bowser

Carolyn Morrisroe

Mike Sears

Julia Jordan

Nicole Burnham

Peter Keyo

Eric Anderson

Will Weidman

Philip Taylor

Martin Thorne

Nancy Lewis 

Natalie Daniel

Michael Harms

Victor Dostrow

Kendall Weaver

Nate Heaslip

Dennis Patenotte

Brandon Whistler

Austin Elder

Tory Grieves

In this episode I talk about how to incorporate these 4 simple fartlek workouts into your training. Each take about an hour to complete, and can be done almost anywhere; making them easy to incorporate and needless to say benefit from. 

Resources:

Active Warmups:

Coach Aaron's Active Warmup - https://youtu.be/hgBB9de1Hdk

Coach Aaron's Banded Warmup - https://youtu.be/cVq2pVk6kaM

David Roche's Banded Warmup - https://www.youtube.com/watch?v=22eLXLhl8q8&t=8s

David Roche's Wake-Up Legs Routine - https://www.youtube.com/watch?v=NNpUQNI3TPs&t=5s

Jay Johnson's Myrtl Warmup - https://www.youtube.com/watch?v=85B1dfmgxrg

Drills by Strength Running - https://www.youtube.com/watch?v=6H8WLfyavWk

Fartlek Workouts (thanks to Morning Shakeout for the descriptions):

The Mona - https://themorningshakeout.com/workout-of-the-week-the-mona-fartlek/

The Sisyphus Hill Workout - https://themorningshakeout.com/workout-of-the-week-the-sisyphus-session/

The Halftime Fartlek - https://themorningshakeout.com/workout-of-the-week-the-halftime-fartlek/

The Brad Hudson Fartlek - https://themorningshakeout.com/workout-of-the-week-the-1-2-3-2-1-2-3-2-1-fartlek/

To donate to my fundraising efforts, please visit:

Vermont Adaptive - https://www.pledgereg.com/357957?fbclid=IwAR0-dUaRLRnQvcTU9wXywYE5JlBTJHjTaqswcPMO3IDz5h9nkCXe7n3t06o

The Challenged Athlete Foundation - http://support.challengedathletes.org/site/TR/Events/General?px=1355904&pg=personal&fr_id=1940

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

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

Thanks to my Patrons:

Ron Wyant

Randall Woody Woods

Cullen Hicks

Leah Lanier

Teresa Bowser

Carolyn Morrisroe

Mike Sears

Julia Jordan

Nicole Burnham

Peter Keyo

Eric Anderson

Will Weidman

Philip Taylor

Martin Thorne

Nancy Lewis 

Natalie Daniel

Michael Harms

Victor Dostrow

Kendall Weaver

Nate Heaslip

Dennis Patenotte

Brandon Whistler

Austin Elder

Tory Grieves

This episode is an intro to send you to the video podcast for this episode on my YouTube Channel - https://youtu.be/Twc5rMVsSjE

Thanks to Athletic Trainer Sarah Warren for recording this episode with me!

To donate to my fundraising efforts, please visit:

Vermont Adaptive - https://www.pledgereg.com/357957?fbclid=IwAR0-dUaRLRnQvcTU9wXywYE5JlBTJHjTaqswcPMO3IDz5h9nkCXe7n3t06o

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:

To sign up for my Newsletter - https://www.mrrunningpains.com

Email - [email protected]

Thanks to all of you for listening!

Thanks to my Patrons: 

My apologies for my voice on this one, but if you can bear with me, I speak on the long run and common mistakes associated with executing the long run in marathon & ultra training. Enjoy!

To donate to my fundraising efforts, please visit:

Vermont Adaptive - https://www.pledgereg.com/357957?fbclid=IwAR0-dUaRLRnQvcTU9wXywYE5JlBTJHjTaqswcPMO3IDz5h9nkCXe7n3t06o

The Challenged Athlete Foundation - http://support.challengedathletes.org/site/TR/Events/General?px=1355904&pg=personal&fr_id=1940

MR Runningpains (Aaron's) information:

• If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains

• https://www.facebook.com/MRRUNNINGPAINSEVENTS/

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

Thanks to my Patrons:

Ron Wyant

Randall Woods

Cullen Hicks

Leah Lanier

Teresa Bowser

Carolyn Morrisroe

Mike Sears

Julia Jordan

Nicole Burnham

Peter Keyo

Will Weidman

Philip Taylor

Martin Thorne

Nancy Lewis 

Victor Dostrow

Kendall Weaver

Nate Heaslip

Austin Elder

Tory Grieves