Warning to the listener: This one is full of emotion!

Old Dominion 100-Mile - http://www.olddominionrun.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

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

 Thanks to Scott Socha & Houston Hamlin for the Podcast music, and 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:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

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

This will be Michael Harms 1st 100-mile race. Who is Michael Harms? Only one of the best humans on earth! please have a listen to learn more about Michael, the Old Dominion 100-mile race, and our respective race plans & strategies. Episode 69 will have our post race conversation on how the race went for each of us.

Old Dominion 100-mile website - http://www.olddominionrun.org/ 

Ainsley's Angels Website - https://www.ainsleysangels.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

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

Thanks to Scott Socha & Houston Hamlin for the Podcast music, and 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:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

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

This episode catches up with Natalie Daniel after finishing the 5th and final route of The BRUTE Challenge. I also have a conversation with Charles Raffensberger, the creator of The BRUTE Challenge. We talk about the creation of The Challenge and Charles' journey through our sport (including finishing a lap at Barkley's). Fun conversations and if you're not careful, you'll be on the finishers list on the BRUTE Challenge website!

Previous episode with Natalie - https://themrrunningpainspodcast.podbean.com/e/natalie-daniels-3-unsupported-fkts-on-her-way-to-completing-the-brute-challenge-episode-56/

BRUTE Challenge - https://blueridgeultratrail.wordpress.com/ 

Eat Clean Run Dirty - https://www.eatcleanrundirty.com/

Episode with Jessica Vandenbush (Eat Clean Run Dirty) - https://themrrunningpainspodcast.podbean.com/e/jessica-vandenbush-of-the-eat-clean-run-dirty-podcast-magazine-episode-61/

Charles Contact: [email protected]

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 Scott Socha & Houston Hamlin for the Podcast music, and 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:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

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

It's a good one! The title says it all! Miriam (as always) drops a ton of helpful knowledge for those that may not even have any shin pain! And Canyon comes back on to discuss his amazing course record performance at Cruel Jewel.

Resources:

Miriam's Previous Episodes:

EPISODE 11 - Physical Therapist Miriam Salloum of The Runners Mechanic Physical Therapy Clinic

EPISODE 17 - Plantar Fasciitis with Physical Therapist Miriam Salloum

EPISODE 29 - Understanding the Achilles Tendon with Physical Therapist Miriam Salloum​

EPISODE 47 - Miriam Salloum - It’s All About The Knee

EPISODE 58 - Talking Iliotibial (IT) Band Syndrome with Physical Therapist Miriam Salloum

Article on Relative Energy Deficiency in Sports - REDS - from British Journal of Sports Medicine - http://bjsm.bmj.com/content/51/21/1570

If you are interested in the other articles of which we spoke in this episode, please reach out to either myself [email protected]  or Miriam Salloum [email protected]

For more resources or to reach Miriam, you can also visit her website at https://www.therunnersmechanic.com/

or on Facebook at https://www.facebook.com/The-Runners-Mechanic-Physical-Therapy-Clinic-1699347310291340/

Canyon Woodward can be found on Instagram @CanyonWoodward or by email [email protected]

Cruel Jewel 100 Website - http://www.dumassevents.com/

A big thank you to both of my guests!

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 Scott Socha & Houston Hamlin for the Podcast music, and 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:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

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

For most of us, we want a better world and place to recreate. When we come together collectively to have our voices heard, we can be a mighty force! That is where Protect Our Winters (POW) comes in. This discussion with Dr. Stephanie Howe and Mr. Canyon Woodward just scratches the surface in how we can seek change and make actionable contributions not only locally, or even nationally, but globally. Not only do I hope you enjoy the conversation, but I hope you find something in this episode that inspires you to take action!

Resources from this episode Canyon mentioned:

https://stopthemoneypipeline.com/

https://divested.betterfutureproject.org/resources

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 Scott Socha & Houston Hamlin for the Podcast music, and 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:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

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

This Episode focuses on using the treadmill in various ways to help gain fitness and make you a stronger, faster, and better runner.

Weighted Vest - https://www.dickssportinggoods.com/p/fitness-gear-40-lbweighted-vest-17fgeufg40lbwghtdeac/17fgeufg40lbwghtdeac

David Roche's Speed Legs Video - https://www.youtube.com/watch?v=NFvqLcOEOQw

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 Scott Socha & Houston Hamlin for the Podcast music, and 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:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

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

In this episode, I talk about some East Coast Happenings & Results from East Coasters. I dive into my trail shoe closet and why I have & use the shoes I own. Then I speak on selecting the right shoe for your Goal Race.

As always, contact me with any questions or comments you have!

Seven Sisters 25k Results - https://ultrasignup.com/results_event.aspx?did=81914

Art Loeb FKT - https://fastestknowntime.com/route/art-loeb-trail-nc

Jackpot 100 Mile Results - https://results.raceroster.com/en-US/results/tqwqfrewt3r4ckbv

G5 Trail Collective - https://www.g5trailcollective.org/

Inov8 - https://www.inov-8.com/

Shoes mentioned:

• TrailTalon 235

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 Scott Socha & Houston Hamlin for the Podcast music, and 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:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

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

Join me for my thoughts on running by perceived exertion. How do I define each effort, what these efforts should feel like, workouts in these different efforts, & reasons for using RPE.

Example of an In & Out Workout for Marathoners:

15-20 minute warmup jog (4-5 RPE)

4 x :20 flat strides @ 9 RPE 1:10 jog recovery @ 4 RPE

5 x 1/2 mile @ 7-8 RPE straight into 3/4 Mile @ 6-7 RPE (repeat)

10-15 minute cool down

7-8 would be 1/2 Marathon Goal Pace

6-7 would be goal marathon pace

RPE Scale:

1-2 Easy walking

3 Power/Brisk Walking

4 Recovery/Easy Jog

5-6 Conversational Pace Running

7-8 Tempo/Lactate Threshold

9 5k Race Pace

10 All 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

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

Thanks to Scott Socha for the Podcast Closing Music, and 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:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

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

I am very honored to welcome Jessica Vandenbush to the Podcast! Jessica does so much for the running community from volunteering at races to trail work and her Podcast and new Magazine are all for the betterment of our community. I hope you enjoy our conversation!

Find out more & reach out to Jessica through https://www.eatcleanrundirty.com/

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 Scott Socha & Houston Hamlin for the Podcast music, and 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:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

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

If you're training for a mountain race, this is the episode for you! We talk training ideas, workouts, and pitfalls. Frannie is an accomplished Mountain & Ultra Runner as well as Race Director. I hope you learn from her experience and enjoy the episode!

Frannie & Gill's Website - https://badtothebone.biz/

Frannie's email - [email protected]

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 Scott Socha & Houston Hamlin for the Podcast music, and 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:

15% off KOGALLA - http://kogalla.com/?aff=runningpains

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