Ultra Training on the Track | Western States 100 Prep

[@lilyw.1788]

Just recently discovered you and your amazing podcast. Was recently diagnosed with ulcerative colitis and my body had completely shut down . During the time of healing and getting iron transfusions for lost blood , I listened to a podcast interview and fell in love with all your trail racing experiences. I can finally run and am training for my first trail race !! Thanks for being a huge inspiration

[@inluvwithglitter]

I have that too! Remicade is the best 🎉

[@alexandraa2133]

You're not alone! I got UC and has after a couple of years settled in on a very well functioning medication (though hard, give it patience, you'll get there) and now I am able to run just as before or even better!

[@ddub6135]

Try the Carnivore diet Lily. It'll fix you up with the Colitis. It did me .. God bless you and don't give up

[@nikkiritcher8445]

Hi as a 62 year old still doing ultra runs you and your videos are my inspiration to keep going thanks xx

[@mariannewolf57]

Kudos to you!

[@Patrik_Vujicic]

That is inspiring. Good job and keep it up. Thanks for motivation.

[@petragilmore5668]

Loved this one! Final weeks of hard training for my ever first ultra of 50M and I’ve been pushing the speed workouts/hills etc because of you! Thank you for being humble and to show us that even hero’s still work hard to grow stronger!

[@michaelregan427]

Sally is withour question one of my favorite runners. She keeps it real no bs. Love my new hat btw! Nike knows whats up

[@sallymcraestrength]

Thank you for being here 💪💛

[@NatsWorldd]

Thank you for your time and doing these videos 🥺 it’s nice finding a female runner who is very informative ✊🏼 thank you

[@BaileyCroffordMusic]

You’re honesty and transparency in both training and everyday life is so encouraging 💛

[@sallymcraestrength]

I appreciate that thank you 🙏

[@PuttinOnTheRiffs]

Been watching your vids for a decade (still do the sock and shoe on one leg balance thing haha) and you continue to inspire me to run trails and train harder.

[@sallymcraestrength]

Heck yeah!!! Thank you!

[@PuttinOnTheRiffs]

@@sallymcraestrength thank YOU!

[@tatkirkar]

Okay, if Sally is walking in between her intervals, I can do it too! To be honest, when I first started doing intervals like 30s-30s, I had to stop for additional 30secs without even walking. A year after, I don't stop! Feeling extra motivated for my tomorrow 3m-1m30s intervals session thanks to you Sally!

[@tatkirkar]

I run them on a lovely green park trail and one day someone saw me after another rep and asked "Punishing yourself eh?" 😆

[@sallymcraestrength]

ha ha yes for these intervals the most important part is the work so recover as best you can and then work again. If you're doing fartlek you want to keep moving but all workouts are different whether you are doing repeats, intervals or fartlek it's important to know the purpose and structure behind the work part and the recovery part.

[@MilesLangley]

Let COROS know I just bought one of their watches (my first running watch ever), the fact you wear one did play a factor in my decision.

[@lilymoore3636]

Same! 😂

[@ECA-14]

I’ve had my eye on the pace 3. I just got a coros HRM to pair with my Apple for right now since all that data gets imported into strava but I’m thinking an actual coros watch might be more useful overall.

[@brendaj7037]

It’s always a good day when I open KZbin and see a new video from Sally! Thank you 😊

[@sallymcraestrength]

Thank you for watching!!

[@gracebraun7698]

Love this Sally!!

[@karybakk]

I recently found your channel and love this type of racing. I just started last year with a 50k after years of pounding the pavement and fell in love with the trail ultramarathon scene. I love your positivity and balance in your life. And that you also get up at 4am to get a run in 😂

[@staxx7753]

Heyy sally it is so awesome what you have done & accomplished on this running journey . I messaged with you several years ago about the barkley marathon on ig its great to see you have been doing well & glad to see you on this video down here in the south i am in arkansas still & still trail running .watch the podcast with you & nick was a verrry good one . I wish you the best of luck at western states ❤️🙏🏼💪🏻💛🏃‍♀️

[@mmg781]

4x4 min is my go-to VO2 max workout. The pacing gets easier with practice, especially when I get dialed in with the breath pattern associated with this intensity level. Nice video!

[@ryry6753]

Great work and great video 👍 new fan from 🇬🇧

[@johnmcnulty1129]

Any perceived "weaknesses" must themselves, start feeling apprehensive, faced with that Sally McCrae smile & infectious laugh ! ☀️ ❤💯

[@seanvonlost]

Doing the work Sally! I did my first track workout last weekend as well, after a nice easy paced off season… gosh those fast twitch muscles take some work to get back 😅 feels amazing to be doing the work and be on the path to the top of my game.

[@sallymcraestrength]

heck yeah! great work friend!! Good to know we're all puttin in the work!

[@Gator35]

Great video! Don't care if you ever podium again, just continued encouragement to keep being genuine and true to yourself - that's the real beauty of the inspiration you offer us all! Much love! God bless!

[@nolas5638]

Way to go, Sally! 🏃🏼‍♀️And thanks for all you do to inspire us! ❤

[@jesshashi]

Let’s go Sallyyyy! Lookin good girl! 🔥 Rooting for you! Love seeing you challenge yourself and I appreciate you sharing what you’ve learned. It inspires me to push myself, too. Sending you so much love 💛

[@thedriftlessdrifter]

I look forward to my track workouts every week during an ultra training block. My go-to is 5x1000m @ 5k pace, 100m recovery jog between, then 3min rest after the 5000 and then 5x200m @ 800m pace. If you're almost ready to puke, you're doing it right lol

[@Malinoismom01]

Hi Sally started watching your videos you are an excellent motivator and you are awesome👍 thanks for sharing with us

[@gwilymeades]

Awesome. I love a good speed session, whether it's fartlek on the forest, or intervals at the track!

[@alecechoco]

These are so inspiring, Sally! I listen to these while I run

[@sallymcraestrength]

Thank you!!

[@donnybeal2135]

Thank you for always being so inspirational and motivating! Your positive attitude is so infectious

[@kjordan1627]

You're amasing... had a laugh at what I think is an oxy moron- recovery run! I love your videos. I love your attitude. I love your vulnerability. Please keep posting!

[@kjordan1627]

And, you're a badass!!!!

[@Danielmeek1330]

Amazing video and amazing work as always. Just a beast of a lady and an inspiration to many, many people. Me and my wife are hooked on the videos

[@allday00]

Really enjoy. Learn something every time

[@bubuliiii]

You are such an inspiration! I felt like that after my intervals today.

[@Mookiethedog]

Yo Sally....always inspiring to watch the volume of work!

[@elhammer6000]

You make me want to push myself. You make me believe I can as long as I put in the work. Thank you.

[@lilymoore3636]

Sally you are crushing it!

[@Dr.RundaBomZim]

Love how you and your hubby keep it real. Way to kick asp Sally and team.

[@alexrebecca17]

Loving these uploads!! Always enjoyable and uplifting to watch DTW!💪💛

[@shokot3546]

Pls come to Portland for group run/social!!! 💛💛💛

[@johnnywalker9433]

Allenamento bellissimo e molto intenso , bravissima sally 💋

[@CarrieRoldanrunyourselfhappy]

Ok… as Makenzie’s coach, this was sooo fun for me to watch. ❤

[@ellielevy3234]

i love how real you are ❤

[@mathisrenaud9515]

Love you videos from Québec, keep it up!!!

[@psycheandstoke]

Love the videos you put out! Started following your channel after seeing your Grand Slam videos, so it's fun to see the training content leading up to a race. Thanks for sharing and for inspiring us all!

[@ciclismoduromtb496]

You are very best champion prp❤

[@manniezubia]

Good luck sally!

[@koko_outdoorlife]

Hi Sally, thanks for the training video, i found your channel with the 250miles race, so encouraging! May i ask what shoes do you wear in this video running interval ? Thanks!! Good luck!

[@RunnersUniteCoaching]

what was the workout and paces?

[@allisonhernandez8271]

WS is gonna be here before you know it!! Getting excited for you. Btw who is your coach?

[@kevindecoteau3186]

Wait, I thought you are a world class sprinter! I do the same lifts with a kettle bell, I think it helps a lot with balance.

[@kylemcgill7887]

First comment yay love your work Sally do you or have you ever had sciatic nerve pain? This work out reminds me of the Norwegian 4x4 I’ve been doing twice a week, training for my first 💯

[@sallymcraestrength]

Briefly years ago; like after a race but after one PT sesh it was fine- think it was more racing stress, but no sciatic issues. I have natural issues with spine, alignment, hips but it's just how I was made. And so cool to hear you're training for your first 100!! let's go!!

[@walkingaspractice]

Welcome to Austin!

[@melissaaustin8877]

How do you look so dang cute and youthful after such a long day?!! You're amazing and inspiring! I was doing my strength training while listening and watching🙌🏻

[@Arisafari77]

Morning Fam 🫡☕💛

[@calebprenevost]

Good work 🤙🏻

[@taylordmadetaylor2361]

Do you have a video of your 20min warm up!?

[@Jessrunning]

Haha. Training for strength and endurance over the last two years but now speed bc it’s only a 100 mile race. 😊🎉 giggles 🤭

[@djcoolrule]

Let's goooooo💥💥💥💥

[@ewanhoward5]

Is Koop coaching you? Some very Koop style workouts in the past few videos👀

[@fcastle4]

How often do you do speed work? Once a week, every ten days? 🏃‍♀️

[@lucy3858]

Judging by what you’re training for and your comments, I’m going to guess your coach is Koop! 😂❤

[@levibuchler1362]

Coach Eddie 😅🤣

[@melissaboisvenue8263]

Sooooooo who your coach since you’ve always been self coached?

[@sallymcraestrength]

I’ve had 3 coaches throughout my career.😄I’ll announce current coach in a later episode

[@williamfoster3180]

You look more tired doing that workout than running 250 miles lol…keep up the hard work good job👍🏻

[@sallymcraestrength]

😂😂😂😂omg right!!!😰😃😃

[@AnnJo24224]

Do you belive that body shape has something to do with speed ? My daughter has a lot muscles and she runs slow even she is in shape, she loves running but she is very sad that she cant be running fast like skinny kids in team What should I tell her?

[@sallymcraestrength]

I believe consistency in training and commitment to developing speed is the most important factor. Too much focus on body shape is the reason many ppl don’t reach their full potential. Do the work every day and you’ll be amazed at what happens. 💪