Name: Playbook - Sally McRae - W3/D1 Week 3- Coach's Pep Talk
Uploaded: 2022-12-15T19:50:25.537Z
Duration: 6 min
Description: W3/D1 Week 3- Coach's Pep Talk

Julie

Natalie

Thank you so much for this! I need to be reminded that strength is built in the rest :). PS - Love Red Rock! Grew up in Tehachapi, CA and love that area.

Katelynn

Trev

Looking forward to a foam rolling session.  Would love to see the sequence of how you foam roll. I don’t enjoy the foam roll; but perhaps it’s not meant to be enjoyable lol 🤷‍♀️ I have mostly felt better afterwards 
I always feel like I’m not doing it properly. I tend to place tension on my upper body when rolling out my calves/ lower body

Laurie

Recovery week pep talk is very much appreciated.

Roslyn

Thank you for encouraging words, with the importance of Recovery Week

Ngina

Ready for this recovery week! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Jon H

So aligned with this messaging and approach to progress! 

Excited for the week 🎊

Keely

Thank you so much Sally!! This is kicking my butt!! With that said really appreciate the options & these pep talks!! 💞

Shawnette

Recovery weeks are so hard! 🤣 I’m stoked to see how you schedule it out though! I have so much to learn about proper recovery and balanced training.

Misty Cofield-Forseth

Jessica

Love the pep talks!  Helps get the mind right for the week.

Monica

I understand that mobility and foam rolling is recovery…I will really try that! Thank you 😊

Joni

Thank you for the peptalks. I love hearing your perspective and to set my mind in the right direction. Rejuvenating will be good for me this week.

Kyrian

This seriously makes so much sense. Love these talks! And looking forward to what rest weeks can do for me in the long run!

Kindra

Recovering this week so I can be stronger for next week…I’ve trained for decades and never thought about recovery this way! Thank you for the mindset shift!!

Holly

John

Vicky

Excited for this week! My knees have been complaining about the increased mileage, so I’m glad they can get a rest.

Daryl

Love the pep talks! I felt like you were speaking directly to me about what the hardest thing will be this week. 😂

Megg

Christina

I'm on my second round of this challenge so I've seen this video before, but I watched it again anyway, and I'm glad I did! It's a great reminder to rest and recover so I can be stronger for next week's work. 💪

Maria

I am personally happy for a low week - still fatigued from long run Sat followed by tennis on Sun.

Anne

Thanks for being so genuine & having the desire to share your knowledge!

Kelsey

Recovery, just what I need and definitely do not get enough of. This week is going to be awesome! Thank you!

Randy

Thanks for the pep talk… finally got to watch it halfway through the week but love how you explain the rollercoaster of training weeks.

Jeff Molden

This is perfect timing Sally! I was feeling down cause I had to bail on some of week 2 when my back was tweaked… gonna make good use of this “recovery week” to get motivated and back in the routine 😁👍🏼💛

John Goldfield

This is where I need to be, thanks for the ride ❤️

Kallie

Nancy Morgan

Gonna tie self down😂😬😳🤦‍♀️

Kristina Stubbs

Julia

Thanks Sally! My favorite color is yellow, too! Love your awesome jacket!! 😍 What brand??

Stacey

Thank you for the sound advise. Here we goooo 👍😊💛

Heather

It’s great to have this advice. I can’t say how many times I’ve showed up to a race way overtrained and sometimes not even finished.

Katie

I look forward to these weekly pep talks 💛

Carola

Sage advice on importance of "down weeks"

Such a well thought out training program. Thank you!

Barb

Thank you for the encouragement Sally! Love these pep talks! 👏

Barbora

Mackenzie

Sally, I love this challenge so much. Thank you!

Laura

Just what I needed. I’m a little under the weather. Thank you!

Jeannie

Actually kind of glad to hear this will be more of a recovery week…. Was worried about it with my race coming up next Saturday.  Love, love your coach talks! Seriously just Thank you!! 💞

Kimberly

Elaine

Watch this before you begin Week 3 workouts.

W3/D1 Week 3- Coach's Pep Talk

Love the motivation! Excited to start this to get fit again. Been out of the game for some months now. 💪💪

Sophia

Excited to get started! Feeling like I’m finally going to make it through building more strength and succeeding in my race training plan. 💛

Becky

W1/D1 INTRO/WATCH THIS FIRST!

Grateful to have this Programm to make it through my post race blues! This is fantastic to just build strength and endurance again!

Petra

A little late to the game but started the 6 week work out. I had a pretty hard fall on a run a few weeks ago so am walking my dogs and doing yoga and Pilates and can’t wait to get back into running. I walked double the amount you had for running on day 1 and just completed the post workout.  A little surprised how threes exercises e(especially the last one) is not easy!

W1/D1 Week 1-Day 1: Full Body Exercises + 35 min run

Today is day 1 coach Sally of 6 week run and strength then 50k ultra plan. I have some work to do 😆 I’m from Queensland in Australia and I am training for Spartan Ultra in Hawaii and Blackall 100. Thanks from the bottom of my heart for the strength you have given me. You rock and I love the App! Kris Z

Kristin

Excited to start today! Shouldn’t have done a 40mi bike ride yesterday but I’ll do what my body feels is best. Can’t wait!

Love the video messages! It took me 6 weeks to finish the 30 day strength and run, starting from scratch, but the consistency was payed off. I am finally excited to be training/working out. Warning, this app can be habit forming. 😉

W1/D1 Welcome to Week One💪

Great Day 2!!! Fartkeks make the time FLY BY!

Awesome. Had to use treadmill bc of baby napping but still fun. 

Really wishing we could respond to comments

Tracy

Great run. Did on the treadmill for consistency. 7x25s with recovery. Total 35m.

Casey

W1/D2 Week 1-Day 2: Activate + Fartlek Run

Great routine! Feels great and can’t wait to come back and get stronger

Just what I needed after running 10 trail miles yesterday!

Meghan

I really liked this one!! The toe taps were super fun!!!

W1/D3 Week 1-Day 3: Mobility+Core Strength

Could not figure out a heart rate under 140. The best i could do was speed walk a 14 min mile. Jogging at that pace, my heart rate would jump to 150s. 

Great exercises. Wish I could scroll through rather than the back and forth.

Great double. Working on aerobic running (very slow process) and looking forward to seeing my strength improve. Single leg moves really are eye openers!!

W1/D4 Week 1: Day 4- Aerobic Run + Single Leg Exercises

James

45 min cycling class at the rec center :)

W1/D5 Week 1- Day 5- Cross-Training

Well... kicked my goal in the arse! 8miles 1000 vert 90 min. The program is definitely working 🎉

Had to do this in the evening, so this was a treadmill run. Ran for 76 minutes and got in 7.5 miles. Listen to episode 54 @choosestrongpodcast

W1/D6 Week 1: Day 6: LONG RUN

The exercises are great. Wish I didn't have to search through one long video to know what they were. The exercises aren't even listed in the notes.

That was eye opening 👀. I could really tell how tight my hips are, and much more so on my left side.

W1/D7 Week 1-Day 7- Mobility/Prep Day

I'm having a hard time figuring out my aerobic heart rate. Under 140 just doesn't happen unless I'm walking, and then it goes in the 120's🤷‍♀️

More speed work, felt great. 40 Min run @ Avg HR 132 followed by 6 x 20 Sec Strides. The circuit at the end was the icing on the cake 🎂🙏🏼😁

This. Was. So. Much. Fun. I’m falling in love with these types of workouts!! A friend joined in and we had a blast! #choosestrong

W2/D1 Week 2- Day 1- Aerobic Run + Strides+ Core

Feeling the love and encouragement. Philosophy of listening to your body is so so good.

How are people born so positive! I wish my brain was like that! Grateful i came across this soul to teach me some things.

W2/D1 Welcome to Week 2! This is YOUR Coach’s Pep Talk!

Sally coming with the work in week 2!!! Loved it!!

Didn’t feel like it…but after I warmed up I found my energy! Ended up doing all 5 rounds and gave my best effort- the burpees got my heart rate up the most!

W2/D2 Week 2- Day 2- Run Intervals + Strength Intervals

Please make videos of each exercise rather than the only option being to watch 1 long video over and over

Better than last week, but still definitely tough.

Love this mobility. Hip is my weakness right now so this is great for me.

W2/D3 Week 2- Day 3- Recovery + Mobility

Traveling for work and still made it happen! Do the work!

Run felt great, did treadmill for 5.69 miles at Avg HR 125. Loving the short strength sessions afterward. I feel like this has been the missing component. Structure and follow through 🙏🏼😁🥵

Had to mix up the week so I included a sauna and mobility. Then, instead of the aerobic run, did a low impact Peloton ride, then strength. Feeling pretty good! Sore but no pain. Excited for my long trail run tomorrow! Let’s gooo!!!
#choosestrong 💛

W2/D4 Week 2- Day 4 -Aerobic Run + Quick Strength

That was fun!! Did this on the trails here amongst pinecones, roots, rocks and swamplike parts😁 70 mins total! Fartlek is really perfect for trails👌 I wonder how the legs will feel tomorrow when it's long run-time🤣

Jennie

A little nervous for the long run tomorrow. But today felt good. #DTW

Fun workout! Especially on a gentle long incline rec path

W2/D5 Week 2- Day 5 -Fartlek Workout

2hrs on mostly trails (some overflooded and with fallen trees on😅). Felt surprisingly good to do the strength exercises after! Loving the program so far!🤎

Not as long as I would like, but still got in a solid 6 miles. Done is better than Perfect!!

W2/D6 Week 2- Day 6- Long Run + 2 Strength Exercises

Enjoying a nice recovery day with a sauna, stretch/mobility sesh. My hips and legs are very grateful! 💛

Not really a rest day but I didn’t run… 🤷🏼‍♀️😂 1000 rep workout done

Elizabeth Rosario

I woke up feeling like a train wreck. Everything ached. A hot bath, a soy matcha latte, and a date with the massage gun has me feeling ready to tackle tomorrow’s workout.

Christa

W2/D7 Week 2- Day 7- Recovery Day

Balance is improving. Pre-workout and 60 min easy Peloton ride made a for a great easy but productive morning. Added in some high reps/low weight upper body while on the bike. Loving this program! 
#choosestrong #dtw 💛

W3/D1 Week 3- Day 1- Beginning of Recovery Week

Feels good to be back!!! Took a couple extra rest days while I traveled for work. Easy 60 Minutes Avg HR 134.

Great dynamic warm up, then a 45-min easy trail run. Gorgeous weather. Felt good to get out. 
#choosestrong #dtw

W3/D2 Week 3-Day 2- Dynamic Warm-Up +Aerobic Run

Took a 30min hike/mini power walk around the neighborhood, then tackled the strength. Loved it! Hip flexors are feeling a little bit better than when I started the program. 🙌🏼 
#choosestrong #dtw

First run workout with my 4 year old 🤙 she crushed it!

Carp

Just love these workouts. Never too much to be overwhelming, always enough to challenge myself- on good days and less than good days. Thanks Sally!

Jolene

W3/D3 Week 3- Day 3 Easy Cardio + Strength

This was fun. Love the strides workout. Chose to do a 40 min aerobic run, then 6 x 20 strides. Legs felt strong today. LOTS of wind and wrapped up just as it was starting to rain. 🙌🏼
#choosestrong #dtw 💛

I love strides. I am wondering, though, am I supposed to walk or keep jogging while I recover from each stride? And also, just a UX thing, but it's really clunky to go back and forth between the work out page and the explanation of the workout (because I always forget how long in supposed to run and how many strides).

Did a bit shorter run due to migraine but did some work…

Cassandra Swickert

W3/D4 Week 3- Day 4- Aerobic Run + Strides

What a nice, easy day. Sauna, Pre-Workout, Mobility & Stretch. Can’t wait for my long run on the trails in the morning! 
#choosestrong #dtw 💛

W3/D5 Week 3-Day 5- X-Train

What a great long run this morning! Felt strong, steady, low heart rate, everything clicked. Accomplished 8 miles in 1:38. So happy with outcome. Loving this training!! 
#choosestrong #dtw 💛

13.11 miles in 2:20. Felt really good!! 3 clif blocks and one fruit leather plus 2 Salomon hydration bottles.

Landra

Loved getting out there this morning. My first 4am by myself in the mountains. I was a bit tired, but played with nutrition -- trying avocado with salt, a banana, maltodextrina and cane sugar, and salt pills. Also Powerade and water. I think I needed a bit more pre-run.

W3/D6 Week 3- Day 6- Long Run

Appreciated the rest after yesterday’s long run.

Kayla

Great day. Did have to run with the running club, but did it slow and then some hip mobility tonight. Ready to hit week 4 hard!

W3/D7 Week 3- Day 7- X-Train/Complete Rest

Here we go! Thank you for the reminder that I need to be evaluating myself every day and giving myself grace:)

W4/D1 Week 4 Coach’s Pep Talk

What a day! Feeling good, loved time out in the mountains.

What a workout!  I could tell I am stronger than before, Thanks Sally for the guidance!

Valerie

W4/D1 Week 4- Day-1- Fartlek + Total Body Strength

I like the mobility part especially after a run it helps me not to be so stiff.

Terri Bratton

Ran with my toddler in the jogging stroller while he looked for dinosaurs in the neighborhood 😂

Feeling tired this week but got it done💪🏼💪🏼

Denise Eastman

W4/D2 Week 4- Day 2- Aerobic Run+Mobility routine

Hot legs 🔥 😅 I'm warmed up  now. I'm off for my short run! We got this, everyone 😀 💪

Victoria  Bryant

Loved it! My legs are getting stronger!!!

Did workout at lunch time. Shortened it by one set of strength training and ran 25 min

W4/D3 Week 4-Day 3- Strength+Cardio

Took my son to daycare on the bike. There were some tough ups, but couldn't get around that. So fun to spend time with him.

30 min walk with my wife on her lunch break, day 2 mobility. Needing these stretches more and more!!

Jordan Clark

I needed a rest day my body is telling me I’m fatigued

W4/D4 Week 4-Day 4 X-Train/Rest Day

Really challenge myself and loved the burn!

Love finishing these workouts!  Feeling strong!

W4/D5 Week 4- Day 5- Aerobic Run+Upper Body Strength

Was feeling fatigued so did 70 min instead of my planned 90. Something is better than nothing.

W3/D1 Week 3- Coach's Pep Talk

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