Name: Playbook - Sally McRae - W1/D5 Week 1- Day 5- Cross-Training
Uploaded: 2022-12-15T19:50:25.469Z
Duration: 45 min
Description: W1/D5 Week 1- Day 5- Cross-Training

James

45 min cycling class at the rec center :)

Meghan

Did an hour of Peloton strength w/extra upper body work. Got over 10k steps in simply cleaning the house. It was a great cross-train day. 🙌🏼😂

Julie

Alexandra

32 min incline hike on treadmill and 30 min spin ride

Elizabeth Rosario

Decided to hop on the stair mill. Loved it. Why have I never used one of those before?? Super fun cross training day. Thanks, Sally!

Christa

Heather

Gentle 5km run, only because it was the Geelong Dawnbusters NYE fun run with my dear friend.

Roslyn

Ngina

Full rest day to prep for long run tomorrow

Amber Robinson

HOT YOGA on a Friday morning! 🔥🔥🔥

Ryan

Enjoyed a post-Thanksgiving walk with the fam 💛🙋🏽‍♀️🐶🙋🏾‍♂️💛 Super thankful! Thanks, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Alison Rockwell

Kayla

Went on a beautiful early winter hike with my partner :)

Jon H

🔵Soundarya

Upper body strength session.

45 minutes with chin ups and dumbbell exercises.

Keely

Went kayaking! Great break for my legs but still got to explore the beauty of the outdoors!

Kimmy Petiti

40 minutes cycling 🚴🏻‍♀️…. Felt good

Silvana

Abby Barber

Forgot to mark completed. Hip and ankle mobility done!!

Ramona Serrano

Megan

Danyal

Had to switch today and tomorrow due to my schedule - took a rest day

Angela

Suzanne

Joanne

Yoga! It was amazing. I never take time to do yoga, but I’m so glad I did it.

Whitney

25 mins elliptical, 2500m of rowing and 10 min of stretching.

Megg

Valentina Pauna

Got in a really good vinyasa yoga session today. Much needed!

Tari

Aysha

An easy swim today for week 1, round two. I’m feeling so much stronger this time!

Laura

Carol Ann Lussenden

Great! 20 min stair stepper and 30 min bike. 💦💦

Brandie

Good, bike trainer twice and jog in deep snow

Daniel Wnorowski

Great slow run/walk with my Lu!  50 degrees out - had to do it!

Anne

I did yoga on ifit this am. It felt good to rest my body and prepare for the day.

Hopped on the rowing machine for the first time in quite a while - a really nice change of pace 🙂

Catherine

2 mile trudge through snow to the gym, 35 mins on bike and some
Bouldering, 2 mile trudge home. Thank god for Gore-Tex and podcast

Had to switch some days around. Did a moderate "hike" on the treadmill. 😊

Maria

Beth

🧘🏻‍♀️🧘🏻‍♀️🧘🏻‍♀️

Nancy Morgan

Took this one as an opportunity to get out for a hike with the dogs!

Maureen Beck

Weighted walk with the 🐕 Went a little long but nice!

Elaine

Worked hard today… hustled for the first 6 hrs of a 10 hr shift and totally spent getting home… how lovely to see Sally offers this as a rest day too!!!!💛💛💛💛💛💛

John Goldfield

Rest day it is! 😊 I’ll be up early for my long run tomorrow. Hopefully those Santa Ana winds die down a bit. If not, I’ll be doing it on the treadmill. 👍🏼 😊

Mayra

Tomorrow you have a long run planned and since this is a building week, you will have a break from pounding today and do some cross-training. Cross-training is also a great way to give your mind a break. When we switch up our training or add variety, it keeps us engaged, motivated, and excited about our program. My goal is to not only keep you excited about the training, but to keep you injury free and your body guessing and cross training is a great way to do that.

Today, you will have the option of choosing a 40-60 minute training session doing the following:

+Yoga
+Cycling (No hard intervals & keep ride mostly flat)
+Swimming (Relaxed effort)
+Elliptical (low resistance)
+Hiking (Keep climbing moderate and duration no more than 75 minutes)

Optionally, you may need a complete day of rest; so please listen to your body and do what it needs in order to be strong for tomorrow. Every part of your training matters: the hard work, the recovery days, the cross-training, and the rest days. Be good to YOU!

X-Train or Full Rest

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

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!

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!

LANA

Bootie kicked as re-entry post surgery!!! Looking forward to gaining strength thru this!

Sherry

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

Casey

Felt good!!! Did 10x45 seconds with 10 minutes of easy running on either side🥵

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

Just what I needed after running 10 trail miles yesterday!

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

This is what I have been missing. I don’t do enough mobility and core strengthening exercises. Having this in the program reminds and forces me to focus on this area. 🙏🏼😁

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

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

First day back on the trails since my 55K last Saturday. Did 6.28 miles in 60 minutes and kept the HR at a 135 Avg. The additional leg work is awesome and where I really need to focus. 🙏🏼😁

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

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

1:05.08 6.1 miles. Felt great, minus the headwind.

Had to swap cross-train day with long run day. Tired legs. A few angry muscle spots but nothing I couldn’t work through. Did 75 min since 60 was the longest I had done before this longer run. Everything settled in well and I got it done. Yay! Overall good HR, and just over 6 miles done. It was a good day. 
#choosestrong

W1/D6 Week 1: Day 6: LONG RUN

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

Much needed stretch and mobility work. Something I can work into!

Natalie

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

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

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

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