Training Updates: Building Strength, Endurance, and Confidence
- Mai Smith-Trau
- Mar 28
- 3 min read
We are still training consistently. While we do take one to two rest days per week, we are now following a structured routine that includes strength training every other day with running in between. My husband and I do different workouts based on our individual needs, but we follow the same overall schedule, which helps keep us both accountable.
I am still using the Runna app to build and guide my training program. I’ve adjusted my plan to include one full rest day per week, which has been a game changer. I really enjoy having three dedicated running days where I can focus on building endurance, improving pace, and increasing my comfort with running longer distances.
Now that we’ve completed the Disneyland Half Marathon, I’ve officially added my next goal race: the Paiute Meadows 30K Trail Race in May. This race takes place in California, but the location makes the weather a complete gamble—May can bring snow, rain, or perfect spring conditions. Because of that, we’re training for all possibilities.
Falling in Love with Trail Running
I’ve discovered that trail running is incredibly fun and exciting. It’s challenging in a different way than road running and keeps things mentally engaging. That said, planning for a 30K (19 miles) feels intimidating. This will be my longest race yet, and I’m honestly scared—but in a good way.
Using Runna, I’m training for the full distance while keeping in mind that I won’t be running the entire course nonstop. Trail running requires smart pacing, walk breaks, and energy management, and I’m learning to respect that instead of fighting it.
Why Strength Training Matters (Especially at a Desk Job)
Strength training has become one of the most important parts of my routine. I’ve battled hip pain for years, and I’m finally realizing how much of it was tied to muscle weakness and instability. After nearly 10 years of desk work, my glutes, psoas, and hip flexors were incredibly weak—which led directly to chronic hip and lower back pain.
By focusing on stretching, stability work, and muscle engagement, I’ve seen a huge improvement. Not only is my pain decreasing, but my running has improved as well. Engaging these muscles properly has made my stride stronger and more efficient.
Our Home Gym Setup
I’ve been following several physical therapists online to guide my strength and mobility work. Over time, we’ve built out our home gym using RitFit equipment, which made the most sense for our schedules. Working out at home is more realistic for us and, in the long run, much cheaper than monthly gym memberships.
We also use used treadmills that have been working great, along with a plyo box, resistance bands, and basic strength equipment. Some days, strength training does leave me sore or even in increased pain for a short time—but once that soreness passes, I can feel myself getting stronger and more stable.
See You on the Course
I hope to see many of you out at upcoming races. If you’re there, please say hello—we love sharing stories, encouragement, and photos. And if you have races you’ve loved, we’re always looking for new ideas and inspiration.
Your journey begins the moment you decide you’re worth the effort. We’ve got this—together. See you at the next run. 🏃♀️✨🏅
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