Name: Playbook - Sally McRae - Day 13 (Week 2)
Uploaded: 2022-12-15T19:50:25.513Z
Duration: 45 min
Description: Day 13 (Week 2)

Great time on the trails with my trail sisters.

Rustie

Loved it! Ran out on farm for 50mins and finished up a big hill, which turned into a hike 😆 good little finisher with push ups and lunges too . Thanks! 💪

Tori

Felt good in my lungs & mind!Low HR and steady pace for 70mins. Tight calves/achilles were the challenge this time. Addressing that tomorrow :)

Meghan

Felt so strong today, 65 minutes gently plodding and 7 miles done. Felt lovely and freeing today just what I needed.

Imogen

Monica

Hallie

Katy

Beautiful day in Washington State for an outdoor run!

Carissa Carlson

Hell yeah! My best longest run ever!!!! 🙌🏻

Lindsay

This was a great run. The first after a 7 month hiatus due to a disk injury where I feel like my old self again. Breathing was easy, pace was easy but solid, plus striding along rolling hills without much trouble. This run was testimony that the runner I was is still in there, still hungry and capable. She is recovered and ready to rebuild!

Westi Haughey

It hurted a little. Had a deadlift charity event yesterday. So def feeling that long run. Slow, but much needed.

Cecilia

Kelly Phillips-Henry

Whitney

Really enjoying the series. I’m trying hard to add strength and mobility to my workouts. This is providing me structure to do that.

Sandra

Daniel

1:49 in the trails and finished with push-ups and lunges. Wow!

Kristin

Such a wonderful morning at Case Mountain! 🏔️ my socks got soggy from a creek crossing but still so much fun 🤩!!

Lizzie

Nice peaceful running and I ended up doing the pushups on the side of my car 😂 got some weird looks but got it done ✅

68 mins! And the mini strength sesh. Feeling proud!

Abby Barber

First trail run since my 100k in January. Felt great! Loving the strength after the runs!

Jessica

sara mcdowell

Challenged myself on this one - typically a winter treadmill runner, pushed myself to get outside and hit my favorite forest preserve trail. 5 miles, 30 degree Midwest winter weather, podcast #15 - it was perfect!! Even finished it off with the ending circuits outside.

Tracey

I must be coming down with something, but it was a great run.

Colton

Great workout! I ran 10K and it felt amazing 💪 I love these autumn runs ❤️ did the post run workout as well and felt pretty strong!

Katka

I'm coming back from an injury, so this was the furthest and hardest I've run in awhile. It felt good, but definitely took some walk breaks!

Pamela B

The farthest I have run in probably a year but it's nice to run for time rather than distance.

Sasha

Grace Fa’avesi

Actually did this yesterday early, 12 Aug, but again forgot to mark it off. Left home 0620 ran 80 mins and did the pushups and walking lunges afterwards. Feeling super strong, my last 5k were negative splits!!

Ramona Serrano

The long run today went really well!! Did the push-ups and lunges and still feel great. Getting stronger day by day. 💪🏻

Renea

Over time; met mileage goal. Felt good. Strength afterwards - 10 pushups & walking lunges for 3 rounds.   Eye on year’s goal: 26.2 in 2022.

Kristina Stubbs

It was a big run today. Fought the wind to my half way point. But it felt so good to complete 85 min.

Charlotte Jackson

Felt super strong and confident after today!

Paula

Feels good to rest. Going to movie with my daughter. 😀

Ran 80 min. Longest run yet since I started back January 2021. I did feel like I could have gone another 10 minutes 
😀

Amazing! I didn't expect to run as much as I did or as steep a trail as I did or as fast as I did! Felt very strong and was able to add some extra rounds to the strength portion!

Cynthia Contreras

cat chamberlain

Long are always challenging especially on sundays

Derek

Ran 8.65 miles on the Ice Age Trail in Wisconsin today with my husband!

Brynn Cunningham

I'm feeling really good. I feel strong, and not run down. I'm loving everything so far!

Anne Felts

Jeannie

I got 5.5 miles in plus 3 sets of 10 heel up, lunges, side lunges , squats and push ups.. I preburned the turkey calories

Karen

Those walking lunges hit different after a 4 mile run! Feel strong!!!

Amber

Did a half this morning had 3500 ft elevation gain, so I was definitely tempted to skip my push-ups and lunges, but decided to choose to be strong!! 💪💪

Olivia

I had a great run, so something’s working 😊

Chris

I AM getting stronger!  I am now running up that hill at the beginning of my run which in the past I had to run/walk up. And adding time/mileage on each week and continuing to feel strong & confident!

Thanks Sally for well planned, balanced, fun, effective workouts. 💛💛💛

Jayne

Beautiful Oregon weather for my long run 🏃‍♀️🌞

Heather

What a confidence builder to reaffirm the work. Amazing how much progress I feel 15 days through. Bring on the 6 month challenge! 🤣

Jason Silver

So fun! Played in the mountains + push ups + lunges = the perfect Saturday morning! Thanks, Sally! You are wonderful! 💛

Hannie Ylagan-Nicanor

Long Run 
Aerobic 
RPE: 6 

Beginner: 45-60 min (Mix of hiking/running is great!) Focus on even energy and time on feet.

Intermediate: 60-75 minutes (Pick any terrain & power-hike when needed) Move efficiently- but stay disciplined with pace. Finish feeling like you could have gone further. 

Advanced: 75-90 minutes (Any terrain) Even pacing, aerobic energy. If you hit big climbs today, RELAX & power hike to keep HR down. Finish feeling like you could have gone further.

EVERYONE: Do the following when finished:

5 push ups
10 walking lunges
Repeat these two exercises 5x
Rest between sets for 20-30 seconds.

Recover strong today with lots of fluid and eat fruits and veggies with all your meals. Great work today!

Long Run Day!

Day 13 (Week 2)

Lucy

Good workout for day 1! Ran for 25:00 and tried to stay in zone 2-3 with my heart rate

Courtney

Perfect way to start the week. Round two baby. Let’s get after the advance version!

Day 1 (Week 1)

Did this with hubby. Wowzah what a workout! 💪🏽🔥

Janine

Shanna

Day 2 (Week 1)

Ulrika

Ashley

Day 3 (Week 1)

Lynn

Great workout. Put in some extra miles racing my kids (track season!) yesterday so did a walk/jog at the end.

Jenna

Laura

Day 4 (Week 1)

Forgot again to check it off in the app but I did it. Hahaha. 30 min bike.

20 min stretch yoga and a 1 hour walk. I love a good recovery day 😍

Day 5 (Week 1)

Powerlines with my RBF! Made the time fly by as we ate hills for breakfast.

Love the stability workout after a good run.

Tracy

62 min on the rec path in the snow! Enjoyed the simple stability exercises afterwards. Onwards to sauna!

Day 6 (Week1)
Long Run + Stability

Great first week. The strength and mobility to prevent injury is huge.

Getting stuff done around the house while still checking off 10000 steps! Great rest day.

Great first week as building up through injury would have ducked some sessions without the apps accountability

mark

Day 7 (Week 1)

Great run the start the day in the dark. Well other than some drivers that clearly need a run themselves. Hahaha

Struggled through this one but I ran 27 mins and only walked 3 in the middle! I’m proud

aiden

30 minutes at Kaweah Oaks Preserve- easy peasy after yesterday’s long run - just something to shake the stress out

Day 8 (Week 2)

Thank you Sally!  Love the challenge and the detail of the workout.  Appreciate your work to put these together!!

Day 13 (Week 2)

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