The Snatch Walking Protocol for Ultra-Athletes & My Prep with StrongFirst in 2022.

"You don't have to be great to start, but you have to start to be great."

January 2023.

Here's an excerpt from Derek's article: The Snatch Walking Protocol link

"A growing population of endurance/ultra-athletes and coaches are moving towards StrongFirst programming. These athletes and coaches bring questions on program design utilizing Strong EnduranceTM protocols. In this article, I will share the snatch walking plan I’ve designed using one of these protocols. Most of my students use this plan at the end of many months of protocols from The Quick and the Dead by Pavel. However, one of my students, Mia, utilized it at the beginning of her training so she could achieve a greater benefit from The Quick and the Dead protocols that my other students start with. Determining whether you should start with snatch walking or finish with it is a matter of your training history. Let’s take a closer look at this by covering a few examples. "

Read more here

My Goal was to complete Aconcagua360 - and if successful become the third woman in the world to do it. A WR part of the project was exciting as well.

Aconcagua360 elevation chart is below. Derek explains more what Aconcagua360 is in his article and my 5-year journey is summarised here

Aconcagua360 elevation chart

In preparation for my unassisted speed ascent of Aconcagua, I had the chance to train and work with several world-class coaches and athletes. One of them was Derek Toshner from Wisconsin, USA.

Derek coached me in 2022.

Working with the best of the best is such a privilege.

If you ever crossed paths with Derek, you knew you were in for something special. He is among the most accomplished, humble, and caring people I know.

TRAINING WITH DEREK TOSHNER

To introduce Derek, you can pretty much say: There is nothing this man cannot do!

Derek's drive to succeed in his personal pursuits is admirable but his ambition to help others with their goals even more so!

I had the pleasure of training with him and reaching the summit of Aconcagua together on Christmas Eve 2022.

Our training in 2022 started with a three hour step-up protocol and Adventure Fit's strength plans that Derek uses for his Adventure clients.

After a few assessment sessions where Derek tested my strength and kettlebell skills, we agreed on a three days per week format with us working together virtually one day of the week.

BTW, I didn't have any StrongFirst background or much experience with typical gym workouts. As an endurance runner returning from an eight-year maternity leave, I was just a beginner, in my second year of strength training journey.

The Adventure Fit (AF) plan is set up into six different programs tailored to your goal(s) and fitness level.

Running at high altitude with Derek, 2022.

My personalised AF Plans included:

2 weeks of Strength & Power, and
2 weeks of Endurance work

Additionally, I had a structured running plan and several races that we needed to plan around.

The Strength & Power Training days were set up with a Warm Up, Plan 015 / Plan 33 /Plan 44 / Plan 60 / TTT; depending on the block of run-training I was in; and Core Work to finish. And I had a day of Step-Ups in between these days.

The Endurance Training days were set up with a Warm Up, Deep 6 / Heavy Carry / Super Slow , and Core Work. Again, I had a day of Step-Ups in between these days.

For more information on these protocols and plans, you can visit and reach out to Derek:

Adventure Fit link here

Interview with Michael Kurkowski from The Strength Connection #116 : link

Interview with The Strength Connection #116

1st ATTEMPT ON ACONCAGUA IN 2020. & LESSONS

Here is the thing - I had a pretty good idea of what was needed for my goal on Aconcagua, as I had already summited Aconcagua in January 2020 and during that same week I attempted the speed ascent.

During my 1st speed ascent, I came 350m short of the Summit.

Solo, unassisted.

20 hours.

I was late to Summit that day.

And this is all a big part of this project: Figuring out When to Start (there's a specific Summit window you have to clear, by 4pm each day).

Each athlete who makes an attempt must determine their own timing between the camps and decide when to begin and when they will reach the summit, then plan backwards. This only comes with experience.

Things I needed to improve on from my first attempt in 2020:

Pre-acclimatisation process to be longer than 10 days
Work on Fuel and Hydration for high altitude
Logistics on the mountain
Specific strength work for High Altitude (Derek Toshner)
Team. Bring a team with you or create a team in Argentina. (Derek Toshner)

The aspect of setting a World Record as part of the project was exciting at the time, but I was aware it would be much more challenging to achieve since the existing record was established by a 30+ year-old professional athlete from Argentina, who had full assistance and support, unlike my plan to do it unassisted.

In short, I was thrilled to discover a goal that would challenge me, keep me strong, and combine my major passions: mountaineering and running.

I also enjoyed the problem solving part of Aconcagua360 that kept me busy for years :)

ACONCAGUA 2022. WITH DEREK TOSHNER

Derek and I climbed Santa Elena at 4500m and spent some time going up and down a nice 10km training hill near Christo Redentor on the border with Chile.