Name: Playbook - Sally McRae - W4/D1 Week 4 Coach’s Pep Talk
Uploaded: 2022-12-15T19:50:25.611Z
Duration: 45 min
Description: W4/D1 Week 4 Coach’s Pep Talk

Natalie

Landra

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

Katelynn

Denise Eastman

The pep talks set me up for the week. Love them!

Roslyn

Ngina

Melanie Ferrez

Yay! 🤗 Thanks for the motivation, Sally! 💛💛💛

Hannie Ylagan-Nicanor

These are legit the best pep talks. Thank you, Sally! 💥

Misty Cofield-Forseth

Always look forward to these! They really help set the mind right for the week.

Monica

Great talk, Sally! Let’s get our minds right and the rest will follow! 🙌🏻

Rachel

Silvana

Julie McBride

Thank you! I love doing just what you said...sometimes I just need the beginner workout due to life circumstances and other times I can do the advanced because I have had sleep and have time. Excellent message.

Heather

I need to listen to this pep talk every day this week. I am tired but I will keep showing up.

I love the peptalks. Sets my mind up for the week. Let's goo🏃‍♀️💪

Kyrian

Recovery week came at a perfect time - I just left on a tour with my military band, covering MO to CA. This allowed me to get my groove during these first days on the road, but now I am ready to put in the work - and discover new roads!!

Pamela B

Thanks Sally! I definitely have to listen to my body right now. I’m still showing up but unfortunately need to slow my running down…the ugly old hammy injury has resurfaced. Will focus on aerobic running, strength and mobility…AND recovery!

Julie

Robyn

Christina

You always get me so pumped up 🤩 I was like “wait? I just committed to this for 3 full weeks?! This is nuts!”

Valentina Pauna

This came at a great time. Been a tough week. Son was in a bad accident (he’s ok), MIL in hospital. I came home after seeing my MIL last night and didn’t feel like doing anything. Started my aerobic run anyway and by the time I was 10 minutes in, I felt lighter and clearer. Finished the run, did the strength and I was so happy I did! Thank you for your wisdom and your encouragement!

Alicia Reed

Solid words, Coach Sally!! Just what I needed to hear. Showing up every day 👍😊💛

Alison Rockwell

Love these talks! They always remind me of the big picture that I will incorporate these lessons into my journey of running and it doesn’t end in 6 weeks.

Amanda Salinas

I do struggle when the days are easy days. I’ve always felt like I have to work hard and really sweat. I’m starting to appreciate what recovery means and how it’s making me stronger.

Doing the best with what I got … 
Had to miss 5 days working out due to parent care, travel and business issues.. very hard on me to go backwards

Lori

Your years of experience as athlete and a coach show in your coaches talks. They are encouraging, full of wisdom and somehow they are tailor made to each individual!

Randy

Love these weekly pep talks! I'm going to keep showing up every day! 💛💛

Jillian

Robin Packer

Antonia

Yay!!! Great pep talk. Ready to go!
🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

Nancy Morgan

Nikki

Thanks for the coach talk and encouragement 💛😊

LuciaDances

Great pep talk, and so much that makes sense! I will revisit this when I need reassurance and a confidence boost!

Tracy

Heidi

You sure know how to give a pep talk! I look forward to these all week 😊💛

Kodi

Kallie

Barb

Stacey

Michaela

Ready 🥳; wait🙀what; 🤔trust the process; trust Sally👍🏻;👌 😎 doin it!

Kristina Stubbs

Mackenzie

Hal Fuqua

Thank you Sally! I’ve done programs with coaches who handed everyone a paper and it was always a competition to see who could always hammer the hardest. Your coaching is so refreshing and you’re doing a great job making it approachable for athletes of all levels!

Laura

W4/D1 Week 4 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

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.

Jessica

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

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.

W3/D1 Week 3- Coach's Pep Talk

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

Trev

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 💛

Laurie

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.

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

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💪🏼💪🏼

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.

Went for 78 minutes and the longest distance I’ve gone in over 15 years. Super slow, SUPER unimpressive, lots of walk breaks, but it’s in the books and I feel stronger for it.

It was an hour run today. I am super happy I did that. Was having a rough day but still got off the couch and did my best for that day.  A lot to be said about consistency, showing up and pushing myself :)

W4/D6 Week 4- Day 6- Long Run

Daniel

Hike with pup Paddi 🐶 Thanks so much, Sally! 💛💛💛

W4/D7 Week 4- Day 7: X-Train/Rest Day

Did the lower body mobility workout and some exercises from the hip mobility. Body is a bit tired from the weekend.

Did Monday and Tuesday workout today.🤷‍♀️

Would love to see a different mobility workout each week to help progression

W4/D1 Week 4 Coach’s Pep Talk

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