Sal the Snail’s #cheaterweek Training Log

You regular readers probably know me. I mean, after all, I’m kind of big deal. People know me.

BUT, for those of you who don’t know me, let me introduce myself. I’m Sal, the Salty Running mascot – that’s me up there at the top left of the page. I am a 4-year-old 77-hour trail marathoner (2 hours and 56 minutes per mile). My goal is shave 60 hours off my time (2 hours and 17 minutes per mile faster).

My dream is to qualify for the snailympic trials, and I’ve been working harder than ever to make my dream a reality. If your dreams don’t scare you, they’re not big enough, I always say.

Here is what my training looked like the week of 02.12.18 – 02.18.18:

Monday – Easy

My training plan called for an easy run on Monday. Ugh. Easy days are such a drag. I decided to buy a weighted vest and I run in that on my easy days. I know that added resistance is going to make me #sostrong.

I only had time for 6 hours of running today. I got 3 miles in! Can you believe it? I am already training at 56 minutes faster per mile than my current marathon pace. I actually PR’d my mile time in today’s easy run (in my weighted vest no less)!

Tuesday – Track

My schedule called for a 2-foot warmup, 100 X 10 inches w/ a 10 inch recovery and a 2-foot cooldown. Ten-inch repeats can be really tough and I’ve struggled with them in the past, but today, I really snailed it! My goal time for the 10 inch repeats was 1 minute, but I hit them all in 30 seconds. I can’t believe it. I PR’d my 10 inch time in this workout the day after I PR’d my one mile time! #soblessed

Wednesday – XT

Cross training is not my favorite. I mean, if it’s not running is it really even a workout? My coach says that it’s good for me to have a rest day from running, so I have to #trusttheprocess. I did 2 hours of kickboxing, 2 hours of zumba and 2 hours of yoga.

Thursday – Tempo

Is it just me, or do you feel a little sluggish after a day off of running? That feeling always makes me feel like a snailure.

Since I only did 4 hours of cardio yesterday, I decided to do a longer tempo run than what my schedule called for. My goal pace for the tempo was 2 hours and 30 minutes per mile. I knew this wasn’t going to be enough of a challenge, so I decided to do twice the distance at 2 hour pace. I even dipped down under 2 hours on my last repeat. Another PR! #shellyeah #cantstopwontstop

Friday – Easy

I was still a little tired from yesterday’s 8 hour tempo, so I decided to truly take an easy day today. I ran on the treadmill without my weighted vest. I just did an easy 3 miles in 6 hours. I had to crawl off the treadmill a few times to get water and go to the bathroom, but I don’t think that really affected the quality of my run. I had to leave the treadmill running when I got off, though, because it takes me over 30 minutes to crawl up and push pause.

I still can’t believe that I am able to hit these crazy fast paces on my easy runs. I’m really starting to think that I’ve just never had a good race. My potential may truly be limitless. Side note: I am already shedding some millimeters around my midsection. Just 4 days into it and my shell already feels loose. I’m going to have to go shopping soon.

Saturday – Long Run

My long run this week was all about “time on foot.” I did a 16-hour run today and I know you might not even believe it, but I covered 16 miles! I averaged a mile per hour! This is so amazing. That is a one mile, 5K, 10K and half marathon PR all in one “easy” long run. I just really can’t even believe it. Forget qualifying for the snailympic trials, I might just go for GOLD! #tokyo2020 #noexcuses

Sunday –  Easy

I got in another easy 3 miles in 6 hours on Sunday. I really pushed myself this week and I know that recovery is just as important as my training. I decided to take a nice long epsom salt bath Sunday evening. I know some of you might be concerned about a snail bathing in salt, but all that junk you hear about osmosis and dehydration is really just a myth …

…. as is this entire training log! You know Sal would never lie to you, girl. Happy #cheaterweek from all of us here at Salty Running!


I am a running and racing enthusiast. I love racing everything from the 1 mile to the 50K! I work as a CPA in public accounting. I enjoy running (obviously) and spending time outdoors (especially near the water). I am also a big fan of coffee, naps, puppies and sunsets.

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      1. Believe it or not, this was written before the run2PR incident came out to any of us (we found out via the Letsrun thread), but because we follow an editorial calendar and put our silly posts on Fridays this came out after we heard about it. We definitely discussed whether or not to post this in light of the coincidence, but since it was not in any way intended to be related we elected to post anyway. Also, most of our readers probably have NO idea how much we love snails in the background! It’s a little inside baseball, but we have all sorts of jokes about how our mascot is a snail. In fact, our mascot is a snail because it’s a joke!