Here are some things to point out about hosts as well.

A host is not neccessarily physically stronger than any other human, nor do they necessarily have quick reaction speeds. Not only that, but hosts require a significant sum of energy to use their abilities, and can run out of this energy rather quickly.

As a result, if a normal human is smart, overcoming a host is not all together that difficult. Really it would be a battle of stamina; IE: how long can the host use its abilities vs how long the human can avoid them. Once the human has exhausted the hosts power The host is nothing more than a human with a voice in his/her head. Now if we take into account that your character, from what I have heard, is rather intelligent, intuitive, and inventive. I would see her being able to successfully spar with a host quite efficiently.