Key Workouts Before Race Day

Multiple big blocks of training and mindset have been at the forefront of this buildup. In this episode I share with you some of the key workouts I did to prepare for Cocodona 250. As always, they are unconventional- unlike traditional marathon/ultra training, but that has been the theme for most of my career. I like to experiment, push the limits and do things outside the box. If I'm training for a long, grueling race, I'm not gonna go easy and perfectly structured in my training.
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#trailrunning #hybridathlete #uphilltraining

[@kevinandlisa4807]

I’d like to hear how you “train” for the sleep deprivation. That has to be a huge challenge, as hard as the physical and mental parts.

[@paulwilson681]

Beast.🤙

[@Updog89]

Super curious about this as well!

[@jamieowen7028]

“Better not slow that mustang down!” Get it, Sally!

[@sharonb537]

I watch a lot of pro track and ultra runner channels and enjoy them all. But none of them make me try harder out on my own runs than yours. You make me believe I can do more.

[@Dr.RBZultrarunningnewbie]

I found you by accident on my Birthday Aug 2nd. I was so inspired I singed up for a 50k trail run in Arizona. I've done 2 marathons and a dozen half MarathonS over the past decade but stopped a year ago. At 56 I wish I would have tested myself sooner. So inspired Sally. Thank you. I'm going to see where the new journey takes me and learn from you. ❤

[@B1EVFree]

Favorite part -> 09:49 "Mustang Sally🎶 ..... wow" 😂

[@sallymcraestrength]

😂

[@BaileyCroffordMusic]

Just wanted to say thank you. You’re such an inspiration and my favorite athlete to keep up with. Your videos and podcast encourage me to keep going and training despite not having the stereotypical “runner’s body”. Other fitness influencers make me feel bad about my body, but you remind me that I can achieve anything I set my mind to.

[@justrione]

Good hard work in your journey

[@ryangarrett3571]

Gonna run Leadville this year. I’ll put these tips to work!

[@sallymcraestrength]

That's awesome to hear Ryan- best part about that race is the Leadville community! Absolutely incredible experience...and of course those gorgeous mountains. Hope your training is going strong!

[@peaksandpaws]

I am so excited for you! You are so very strong and you trained really smart and hard for this. Can't wait to see you kill it at Cocodona!!!

[@lovehiking1065]

Subscribed. Am loving following your story. Best of luck!

[@StreamCrossingRunner]

Loved this insight Sally

[@tjflash60]

Thank you. I am really enjoying your videos. As someone running at a non elite and much lower level I find that I can either fell more intimidated than inspired but despite the awesome level that you compete at your videos are relatable and inspiring and not just intimidating.

[@lenagennemarkedsbacker]

Good luck, Sally❣️🥰 from Stockholm, Sweden 🇸🇪

[@jesss.1009]

Shout out to the desert! Heyyyy! Awh man, I wish I could have met you while you were out here! That toasty desert is home 😊❤ Thank you for bringing me along for your journey. Very informative and fun to watch. 🥰

[@_jandjdesigns]

Just ran my longest distance today.. 16.2 miles no stopping! Listened to your podcast per usual & listened to this video! ❤ Thank you for all your knowledge , motivation, inspiration, and just being you!!

[@casy6203]

💪🥳

[@_jandjdesigns]

@@casy6203 ♥️♥️♥️

[@sallymcraestrength]

Congrats!!

[@danterrarun]

I wish you the best of luck, Sally! 🤞

[@GoneFishingVlog]

Only caught onto who Sally is a couple of weeks back. The number one thing I love about her outside of her incredible endurance ability, Is how she constantly lets the people around her know how grateful she is for them especially Eddie. She’s a very humble inspiring human 💯👌🏻

[@mikeyoconnell8720]

Until you see this style of training you have no idea what it takes to be Elite in sports like these. Very inspirational Sally, I will continue to enjoy my casual Ultra journey and leave the Elite stuff to you guys. Thanks.

[@matthewvanleeuwen9086]

You did some great/smart training and are going to absolutely crush the race!

[@AV_4C]

All the best, you are ready to win it👍

[@oyesiamtomsawyer2]

Fantastic Vid, get it!

[@christinawarren1187]

Just ran my first 25k getting ready for my first 50k next month, you are such a huge inspiration!❤

[@sallymcraestrength]

So awesome Christina! Congrats on the 25k...sending BIG STRENGTH your way! Go crush that 50k!

[@alexaguest]

BEAST!!

[@brenzie818]

love you so much, Sally! Thank you for sharing your unique approach to training with us. It's so good when I can point to you and tell my clients, "See, a professional runner prioritizes strength training too!!" Best of luck at Cocodona. I'll be following along and sending my love!

[@sallymcraestrength]

Thank you Amy!!

[@msmary126]

Keeping you in my prayers as the race approaches. You got this Sally! ❤

[@sallymcraestrength]

thanks Mary!

[@kimkranz9764]

You are always so inspiring. It has been so fun to watch you get ready for Cocodona!

[@sallymcraestrength]

thanks Kim!

[@steevoridgeline]

i love your channel and your journey so much. It helps me too with mine and my training and incoming races. Best of luck with your upcoming 250 ☀👍🏻🎖

[@sallymcraestrength]

thanks for watching!

[@davidfecteau1027]

Thank you for giving us a window into your training. It's so exciting.

[@sallymcraestrength]

thanks for watching David

[@rachelshirley8403]

Super excited to watch you race this one Sally - and thank you for sharing this training journey! All the best for Coccodona 250 from NZL xx

[@sallymcraestrength]

thank you Rachel!

[@jennylievois]

Woohoo! Congrats on wrapping up an awesome training block! I’ll be cheering for you at Cocodona!

[@sallymcraestrength]

thanks Jenny!

[@chelseafoster9005]

Sally! What coros watch did you say you were using right now? I've been struggling with battery life! Great content ! You're such a positive role model for everyone, but you encourage be specifically as a mother, so thank you so much.

[@belanaellie681]

Hey Sally, last weekend I finished my first 100 km run. It was just an incredible experience. Your videos and podcasts motivated and strengthened me so much during the training and the run itself. Thank you for your inspiration!

[@sallymcraestrength]

Awesome!

[@tnan123]

Heat training, tired leg running and lots of elevation and coming out healthy is great! Good luck on the taper and the final race prep!

[@sallymcraestrength]

thanks!

[@jean-francoischarpentier9950]

Eddy hubby is a good interviewer! Great voice! Amazing training Sally, great success in cocodona!

[@sallymcraestrength]

Thank you!

[@allisonhernandez8271]

I know that “mountain legs” workout all too well. 😂 so good

[@lizzypicardi]

Oh mann I love mt baldy!

[@mad_strelchik5516]

So cool and powerful woman. Good luck

[@chrisx2186]

Hey Sally, where was that mountain run that you did when you hit those peaks? Thanks

[@rescuedfriendsanimalsanctu8481]

We need another Mt Baldy IFIT series.

[@ravip9923]

Let’s gooo

[@sallymcraestrength]

Let's gooo Ravi!

[@alybrinkley2]

Do you use the sauna at all for recovery/ to prepare for the heat?

[@tro9490]

Hi Sally, are you still using a weighted vest in your training. Thanks

[@Ezek44]

This is ridiculously impressive lol

[@twizzlestix9309]

Curious if you have a goal for avg pace on climbs or if you go more off hr and staying in a specific zone?

[@lauramaple5754]

Do you use the stairmaster in your training?

[@darlingrunnerpt3342]

What version of the Coros watch do you have? I’m hating my Garmin. Moved to Foresthill, CA and it never connects to GPS. Can’t wait to see how your Cocodona experience goes. Enjoy the new distance.

[@sallymcraestrength]

it's the Coros Vertix

[@johnatnip9516]

You're a badass!

[@theunicornrunner]

What hat did you wear for desert run?

[@justrione]

So close. Baldy is my home.

[@invictaland1983]

Dang.... ugh! ❤

[@JohnWesonga]

What's your average pace on this steep climbs and are you looking at HR and trying to make sure you don't redline? I ask because for me running uphill means I either go super slow to keep HR within a zone 2 range which translates to +15min/mile pace or I go up faster and red line on HR and potentially burn out before I can complete the climb..curious to hear from you..

[@sallymcraestrength]

Hey John- yes, I check the heart rate and push below redlining pace. Since I do long gym sessions right before the mountain training, I DO go in pretty tired so heart rate is really important to me because I know I won't be at the same pace as if I were running on fresh legs. I use a POLAR heart rate strap with my Coros Vertix watch and it works really well to keep me on track. The other thing to point out is I'm on the mountain for more than 3 hours, so that alone will make the workout "intense" as time on feet is intense in itself. When I do hill repeats on the treadmill, I'm going hard and fast...definitely redlining at times. And the intervals I'm doing on flats after weight training are typically at 5:50-6:10 pace.

[@JohnWesonga]

@@sallymcraestrength thanks for the quick and insightful response! I'm less than 2 years into running and ultras+trails appeal to me because of the varying terrain, pace, environment, and mental wellbeing they offer. I just started following you and I'm enjoying your content across YT and IG (the strength workouts are a gem). Cheering you on from sunny CA 🙂

[@colleennolan-dahlstrom7251]

Ever camped at Guffy at Mt. Baldy.

[@sallymcraestrength]

No...not yet 😁

[@jenniferhooker2664]

How in the world do you not deal with knee pain or plantar fasciitis with all of the running .. I want to run so badly and those are the two issues that bother me and keep me from running 😢

[@Updog89]

I think this is why she is so diligent with the strength training! Can really help mitigate risk of injury.