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Emily Rudow

Go Do.

All Posts Under strength training

Naked Nutrition Sparkling Energy Drink Review

August 20, 20253 minute readby emilyrudow

The DIY Strength Training Plan That Broke My Eight-Year Plateau How I leveraged evidence-backed principles to yield notable gains in strength and muscle mass

November 12, 2024November 12, 202426 minute readby emilyrudow

The Principles of Sustainable Fitness How to increase your chances of sticking with a fitness regimen over the long haul

December 22, 2022December 26, 202213 minute readby emilyrudow

What I Eat in a Day to Build Muscle A Full Day of Eating in a Caloric Surplus

October 25, 2022October 25, 202212 minute readby emilyrudow

Announcing My Debut Book: Find Your Stride

February 22, 20225 minute readby emilyrudow

How to Safely Return to Running and Strength Training After a Break

June 17, 2021June 17, 202113 minute readby emilyrudow

Building and Preserving Muscle Mass as a Runner

April 16, 2021April 16, 202117 minute readby emilyrudow

emilyrudow
I've never planned so meticulously for anything ev I've never planned so meticulously for anything ever in my life 😂 Some of my drop/crew bag goodies: @underarmourca Vanish t-shirts, sports bras, shorts, tights & puffy @blackdiamond Carbon Z poles @salomon Adv Skin 12 + 3 pairs of Ultraglides 1.5 + quiver @saltstick salts + electrolyte chews @squirrels_nut_butter @altrarunning gaiters @nakedbelt @oreo_canada (obvs) @precisionfandh @krononutrition @naakbars @clifbar 2 more sleeps 😬 #tahoe200 #200miles #ultrarunning #trailrunning imscared
Only days away until I make my way to the start li Only days away until I make my way to the start line of my first 200 mile adventure and I feel weirdly calm (for now at least)? Last bit of training is finito, and I capped off the final week with a chill hike in North Bend WA, river-side Dominos 🍕, some live tunes with great views, and a cozy campfire with my lady @thehypeduphealing. I still have quite a bit of planning and logistics to take care of, but the work is done, and now I have to trust that the many hours I’ve put into training for this, will get me through from start to finish. I think it was @marinas_trailrunning_quests that said the race is the reward for the training, and I absolutely love that. Getting the opportunity to run the beautiful full loop version of the Tahoe course with some new pals is a real gift - especially since just over a year ago, I didn't know if I'd ever be able to run again. I'm both grateful and terrified lol. This week’s focus is packing up my little goodie (drop) bags, packing, relaxing, eating lots and well, and trying to get as much sleep as possible. Countdown is on baby, whoop 🙌🏼 PS. I fell of my weekly training updates because life got too busy and social media was a low priority, but will be sure to share a more in-depth debrief of the training, race experience, etc. once the dust settles. Thanks for following along ❤️ #tahoe200 #trailrunner #rattlesnakeledge #hikingadventures ultrarunning
The new Velociti Elite shoe by @underarmourca is l The new Velociti Elite shoe by @underarmourca is light and durable - perfect for both long, slow efforts and speed work on roads🤙🏼👟 #ad #UAAmbassador #UAVelociti #200miletraining #runningmakesmehappy
Mount Harvey is relentlessly steep, but so worth i Mount Harvey is relentlessly steep, but so worth it for these views 😍 The way down is always a ~journey~, and on this descent my pole got stuck in a tree and whacked me in the face. I emerged with a bloody lip and bruised ego, but no rolled ankles 🙌🏼 One week until my taper and trying to enjoy the last of my bigger days before the anxiety and restlessness hits me like a truck 😂 #mountharvey #hikebc #200miletraining #trailrunner #trailrunninglife
Yesterday was one of those days where I was poweri Yesterday was one of those days where I was powering through 100% on fumes. Rolling up to the base of the Sea to Sky gondola, I sat in the car for a good 5 minutes, trying to convince my ass to get out there, in the pouring rain, and do what was on the training calendar. Ultras require you to keep moving even at your lowest point—when you feel like you can’t stomach another mile, you just keep putting one foot in front of the other and try to shut your brain up. And yesterday felt like one of those opportunities to push through, even though my mind was begging me to just drive home. But when is it an opportunity to develop further self-discipline and when is it a clear sign that your body and mind genuinely need a rest? Sometimes it’s very hard to tell the difference. Within the first 10 minutes, I knew it was going to be a rough day. My legs were burning more than usual, my breathing was heavy, and my mind was foggy. I just didn’t want to be there. At all. After my descent from the third peak to the base of the chief and before starting my climb back towards Sea to Summit, I was miserable. Slipping all over the place, cursing the roots I kept tripping over, and trying hard to be positive (it wasn’t working). I kinda decided right there that I was going to cut it short, and for the rest of the hike, I was trying to make peace with that. Some days you have it in you, and some days you just don’t. This was my first training day where I didn’t enjoy it at all—trudging through, slug-like, wanting it to end so I could put on dry clothes and eat a burrito. Less than a month out from Tahoe, and managing energy feels more important than ever. Still putting in the work, but also paying acute attention to the tank 😮‍💨 #tahoe200 #seatosummit #trailrunner #trailrun #hikesolo
200 Mile Training | Week 14 Recap 🏔️ Total Time: 200 Mile Training | Week 14 Recap 🏔️ Total Time: 9:55:30 Total Distance: 57.44 km Total Elevation Gain: 3,461 m 3 strength workouts (paring this down as trail time ramps up) Last week was my heaviest elevation-wise so far, but aside from a bit of sleepiness and soreness, my body handled it pretty well. While in Whistler, my route got derailed with a bear on trail less than a mile in. My back-up was the ascent trail up Blackcomb, but after 3km, I hit snow. So I ended up climbing some ski hills and running the trails around the village. It’s tough doing big days during shoulder season given the amount of snow on my bigger go-to summer routes. I’m finding the route planning is starting to become the most mentally taxing especially as the days get bigger. There’s lots of improvisation, detours, and creativity involved in training for a 200-miler during this time of year. I’m about a month and half from race day and the nerves have been kicking in full-force. I’ve been finding that when I’m out doing the thing, my anxiety subsides, but as soon as I rest my mind starts spiralling. I’ve been trying to get to a place of calm (which is my biggest work in progress); controlling the variables that are controllable, and trying to let go of worst case scenario thinking 😮‍💨 We still got lots of work to do! #tahoe200training #200miletraining #trailrunningviews #trailrunner #hikebc
More time training means less time to feed myself More time training means less time to feed myself lol. Thanks @tacofinolovesyou for keeping me (+ my lil' lady 🐾) fuelled, full, and one happy taco-loving gal 🙋🏼‍♀️🌮🏔️ #trailrunning #hikebc #tacofino #runningfuel #runvan
Been slacking on the social media posting lol, but Been slacking on the social media posting lol, but we back! Week 12 was the most volume I’ve done so far in this training block, but I had to scale back week 13 because of travel + my girlfriend’s birthday. I’ve been practicing with different gear setups, trying to acclimatize to the extra weight on my back. Running with a 2L hydration pack + 2 x 500 ml flasks feels uncomfortable, but I gotta get used to it because of the long distances between aid stations. The amount of logistics and planning for these type of events is insane and tbh it’s been stressing me out. We still have some time, and I’m trying to not let my fear of the unknown, issues with gear, navigation, and the daunting distance get in my head, but it’s hard. I’ve been anxious as hell. As much as these races are physical, the mental work has always been more challenging. But I have some tricks that I've developed over the years: reminding myself why I'm doing this in the first place, preparing myself as best I can, and knowing that things are going to go sideways at some point, but to embrace, adapt, and just keep movin'. 📸: @loveofvita #ultratrailrunning #ultratraining #tahoe200training #trailrunning #trailrunner
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