Name: Playbook - Sally McRae - Day 18 (Week 3)
Uploaded: 2022-12-15T19:50:25.547Z
Duration: 45 min
Description: Day 18 (Week 3)

Perfect way to spend lunch… sunshine and strides.

Rustie

So fun! Prioritized keeping my heart rate down 👍

Meghan

Jennifer

Marney McGovern

Sarah

Ashley

Rebecca

25 min run + hip/glute workout in the app…. WOW! (ie: Ouch.)

Emily

Loving it so much. Thank you, Sally, for the challenge. I didn’t know my own strength.

Katy

Carissa Carlson

Cecilia

6.5 miles total with 10, 30 second strides. Good workout!

Kristin

This is the first time I’ve ever done strides. That was way more fun than i thought it would be! Thanks for the challenge and got safely preparing me physically and mentally for it!

Kathy

Tanya

35 minute trail run + 6 strides - feeling strong 💪 🥳🙌🏻

Lizzie

April

Strides after a night of kids waking up numerous times and just starting your cycle make for a really hard run. BUT! I did it and do actually feel proud of myself.

Sara

I started out planning to do 6 strides and ended up doing 8 because it felt surprisingly good!

Valerie

Going to follow this with a mid-morning hot yoga class! Love the strides workouts!

Jessica

Felt a little sluggish today but got it done. My left hip was/is feeling a bit achy so took it extra easy. First time doing strides!!!

Angela

After a long tough work day this felt so good.

Megg

Amazing workout! Had fun with the strides, my running mentality is improving!

Maddie

Ok I'm definitely getting stronger. The one hill I struggle up sometimes, today I was at the top before I even thought about it!!! Wow....this is working.

Renea

Like pulling teeth😬. Not my shiniest moment!!! She’s done!

Kristina Stubbs

Really good training day.  Added hip mobility and knee strengthening

Becca

Thanks for the motivation to not skip a workout today. I have plans tonight and am not a fan of morning runs, but I pushed myself out of bed to make sure I didn’t miss a day. Legs actually felt really good on the strides!

Maggie

Wasn't feeling upto it but did it anyways

Derek

Jeannie

Ran my favorite section of the Laurel Highlands Hiking Trail, mile marker 0 to 7.5. It’s just three minutes from my house, so my husband and kids dropped me off, I ran the point-to-point trail up to a dirt road crossing where I turned left and ran for another 1.5 miles, incorporating the strides (9x30 seconds cuz I’m 39 today!) It’s a beast of a run, with 2,774 feet of elevation gain and 1,502 descent, so it took 2:08. A little more than the workout was supposed to be today but wanted to celebrate with all the steepest hill climbs and rowdy terrain that I love ❤️!

Brynn Cunningham

A focus make a run faster. Intermittent time & advanced strides. Fun. Ran out of light; not my fav to run in the dark but you do whatcha ya do🤩

Mackenzie

Nancy Morgan

Super! That was the perfect post-Thanksgiving workout! Thanks, Sally! You rock! 💛 Hope you had an amazing Thanksgiving!

Hannie Ylagan-Nicanor

I love how strong I’m feeling on my runs! Especially when running up hills! 🏃‍♀️💪🏼

Carol

Heather

I’m counting my turkey trot because the whole thing felt like a stride to be honest!! Happy thanksgiving 🦃

Olivia

Aerobic Run + Strides

Strides are essential. They help improve your running mechanics and allow you to get some speed work in without beating up your body. 

It’s important you understand STRIDES are NOT SPRINTS. On a RPE scale of 1-10, strides are run between an 8-9. Also, it’s vital that you recover completely in between each one- up to two minutes of rest and you can walk/jog however you need to get the heart rate down.
Strides are actually pretty fun when done correctly. Think stress free, fast running. After your aerobic run, do a few dynamic stretches to prepare your body for the strides. 

Lastly, EASE into each stride by using the first 5 seconds to build into the speed, do NOT sprint off the line- build with control, then settle into the speed and then decelerate out of it. 

Have FUN!

Beginner: 25-35 min run (walk/jog combo) After your run, do 4 strides lasting 20 seconds each.

Intermediate: 35-45 minute run with 6-8 strides lasting 25-30 seconds.

Advanced: 50-65 minute run with 8-10 strides lasting 30-35 seconds.

Aerobic Run + Strides

Day 18 (Week 3)

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

Day 3 (Week 1)

This was awesome! Feeling strong! 💪🏽

Lynn

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

Jenna

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 18 (Week 3)

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