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

In this episode I reflect on my course preview of the Rim Runner Race Course (25-miles). The good, the bad, & the ugly!

Resources:

• The Trail Trash Podcast #19: In The Service Of Others - https://podcasts.apple.com/us/podcast/the-trail-trash-podcast-19-in-the-service-of-others/id1649057207?i=1000600326851

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

Trail Running Film Festival 

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

Please visit my YouTube channel to watch this as the visual cues may help more than listening to this episode - https://youtu.be/0iJq30jT2Nw

This episode is how I pack my running vest.

DISCLAIMER - I have no affiliation with any of the companies mentioned in this episode. 

Please let me know if you have any questions!

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

Celia Eicheldinger had an amazing race at Fierce Dragon (215 miles). Cera Jones was a pacer and crew member. This is their story. 

Previous Fierce Dragon Episode - New Co-Course Record Holders of the Fierce Dragon 200 Miler Michael Patton & David Holliday - Episode 50

Connect w/ Celia:

Celia Eicheldinger - Facebook

@eicheldingercelia - Instagram

Connect w/ Cera:

Cera Jones - Facebook

@twinrevolver39 - Instagram

Resources:

Frogg Toggs - https://www.froggtoggs.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

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

Rachel Blinn is amazing! I've seen her growth in a short amount of time I've coached her both in running and life. You can hear the joy in her voice and her laugh. I hope she inspires you as much as she does me!

To connect with Rachel, follow her on Instagram @GothicFather666

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 make a one time donation on Venmo, THANK YOU! You can do so at - @Aaron-Saft-1

• 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