Ultra Training on the Track | Western States 100 Prep

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If you're following along with my journey back to Western States, you know that one of the big focuses of training is finding speed again after two years of training for MASSIVE efforts like the 507 mile Choose Strong Project and the Grand Slam of 200s (1000+ miles). While speed has always been an essential part of my training, I put greater emphasis on strength and endurance for 24 straight months. Now, it's time to go back to the most basic workouts to get the speed back. This short speed session proved I have a lot of work to do; and as always, it's humbling to share it with you in this way.
Train with Me: bit.ly/sally-mcrae-strength
My Merch: bit.ly/yellowrunner-shop
Get My Book: linktr.ee/yellowrunner
All My Nike gear: bit.ly/sally-nike-shop
Listen to the Choose Strong Podcast: apple.co/3H4qjQR
Thanks to Logan / loganwelch.cine and Drew / drewbdarby for filming in Austin.
And thanks to Keith and Tyler for joining me for the workout at Yellowjacket Stadium in Austin!
Thanks for hosting the event / thelooprunning - event video courtesy of Anthony / choiboy15
#dothework #ultrarunner #yellowrunner

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Опубликовано:

29 фев 2024

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Комментарии : 83

@xxxexxxx1031 3 месяца назад

Hey Sally, i am 25 years old and have been diagnosed with MS 3 years ago. I spent a lot of time in the hospital watching your videos and was determined to get into running once i get out of there. Finished my first half marathon one month ago and i am currently training for my first marathon in october! I chose strong because of you, thank you for all you do

@sallymcraestrength 3 месяца назад

wow thank you so much for sharing that with me...what an inspiration you are!!! Keep at it friend! Huge congrats on your half marathon!!

@lilyw.1788 3 месяца назад

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 3 месяца назад

I have that too! Remicade is the best 🎉

@alexandraa2133 3 месяца назад

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!

@nikkiritcher8445 3 месяца назад

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

@mariannewolf57 2 месяца назад

Kudos to you!

@Patrik_Vujicic 2 месяца назад

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

@michaelregan427 3 месяца назад

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 3 месяца назад

Thank you for being here 💪💛

@BaileyCroffordMusic 3 месяца назад

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

@sallymcraestrength 3 месяца назад

I appreciate that thank you 🙏

@petragilmore5668 3 месяца назад

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!

@PuttinOnTheRiffs 3 месяца назад

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 3 месяца назад

Heck yeah!!! Thank you!

@PuttinOnTheRiffs 3 месяца назад

@@sallymcraestrength thank YOU!

@NatsRunningJourney 3 месяца назад

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

@MilesLangley 3 месяца назад

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 3 месяца назад

Same! 😂

@ECA-14 3 месяца назад

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 3 месяца назад

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

@sallymcraestrength 3 месяца назад

Thank you for watching!!

@gracebraun7698 3 месяца назад

Love this Sally!!

@psycheandstoke 3 месяца назад

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!

@nolas5638 3 месяца назад

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

@tatkirkar 3 месяца назад

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 3 месяца назад

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

@sallymcraestrength 3 месяца назад

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.

@elhammer6000 3 месяца назад

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

@jesshashi 3 месяца назад

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 💛

@donnybeal2135 3 месяца назад

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

@alexrebecca17 3 месяца назад

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

@johnmcnulty1129 3 месяца назад

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

@bubuliiii 3 месяца назад

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

@staxx7753 12 дней назад

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 ❤️🙏🏼💪🏻💛🏃‍♀️

@mxm5783 3 месяца назад

So stoked to see you're going back to States. Go Sally!

@user-xt3bj9fs5l 3 месяца назад

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

@mmg781 3 месяца назад

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!

@Mookiethedog 3 месяца назад

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

@Gator35 3 месяца назад

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!

@lilymoore3636 3 месяца назад

Sally you are crushing it!

@karybakk 2 месяца назад

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 😂

@ginacontreras572 3 месяца назад

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

@ellielevy3234 3 месяца назад

i love how real you are ❤

@allday00 3 месяца назад

Really enjoy. Learn something every time

@mathisrenaud9515 3 месяца назад

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

@unsupportedultra 3 месяца назад

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

@Dr.RBZultrarunningnewbie 3 месяца назад

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

@alecechoco9530 3 месяца назад

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

@sallymcraestrength 3 месяца назад

Thank you!!

@CarrieRoldanrunyourselfhappy 2 месяца назад

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

@manniezubia 3 месяца назад

Good luck sally!

@gwilymeades 3 месяца назад

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

@seanvonlost 3 месяца назад

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 3 месяца назад

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

@koko_outdoorlife 3 месяца назад

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!

@ciclismoduromtb496 3 месяца назад

You are very best champion prp❤

@calebprenevost 3 месяца назад

Good work 🤙🏻

@johnnywalker9433 3 месяца назад

Allenamento bellissimo e molto intenso , bravissima sally 💋

@kjordan1627 3 месяца назад

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 3 месяца назад

And, you're a badass!!!!

@allisonhernandez8271 3 месяца назад

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

@djcoolrule 3 месяца назад

Let's goooooo💥💥💥💥

@Arisafari77 3 месяца назад

Morning Fam 🫡☕💛

@walkingaspractice 3 месяца назад

Welcome to Austin!

@shokot3546 3 месяца назад

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

@kevindecoteau3186 3 месяца назад

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.

@melissaaustin8877 3 месяца назад

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🙌🏻

@kylemcgill7887 3 месяца назад

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 3 месяца назад

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!!

@RunnersUniteCoaching 3 месяца назад

what was the workout and paces?

@Jessrunning 3 месяца назад

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

@taylordmadetaylor2361 3 месяца назад

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

@ewanhoward5 3 месяца назад

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

@lucy3858 3 месяца назад

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

@fcastle4 3 месяца назад

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

@levibuchler1362 3 месяца назад

Coach Eddie 😅🤣

@williamfoster3180 3 месяца назад

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

@sallymcraestrength 3 месяца назад

😂😂😂😂omg right!!!😰😃😃

@melissaboisvenue8263 3 месяца назад

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

@sallymcraestrength 3 месяца назад

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

@joannathatcares 3 месяца назад

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 3 месяца назад

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. 💪