Fitness Reading

Sunday Workout Report Etc

November 27, 2022

Mostly running

Oops. More strength will be back next week! I have no good excuse, it just didn’t happen.

M: 4.16 miles, part of it with my fast friend. Splits 10:10, 8:51, 8:55, 9:24, 9:27 for the end. You can tell which parts were not on my own! 71F / 89%

T: 4.2 mi on the treadmill because it was pouring. Ave pace 9:56/mi

W: fun interval run! The workout was: 2 mi warmup, 8 x 200m @ 7:15 pace for the first 100m and “as fast as you can” for the second 100m with 3 min rest in between. Paces for the 200m were: 6:32/mi, 6:55/mi, 7:13/mi, 6:54/mi, 7:11/mi, 7:33/mi, 7:11/mi, 7:12/mi. (200m = 0.12 miles, so these were short sprints. It was kind of exciting to try to run that fast with full recovery). Total = 6.3 mi, 72F 94% humidity

R: strength – Peloton 30 min biceps + back (was trying Matty Giacomo’s 5 day split)

F: nothing – migraine day

S: tempo – 2 mi warmup @ 10:29/mi, 2 mi tempo block (mi 1 @ 8:37, mi 2 @ 9:08), 3 min recovery, 2 mi tempo block (mi 1 @ 8:38, mi 2 @ 9:03), 2 mi cooldown at 11:30/mi. The tempo blocks were supposed to be mi 1 @ 8:40 and mi 2 @ 9:15 so I was happy with this one. 8.07 mi total / 71F 94%

S: long run 11 mi @ 10:37/mi ave, 72F 97% humidity at the start and 79F 85% humidity at the finish. OMG I need it to cool off. It would be so nice to go for a long run where feeling overheated wasn’t the hardest part.

Total = ~33 mi, only 1 strength


I think maybe I will do a Sunday reading progress report!

2/3 through this (for local book club):

We Begin at the End by Chris Whitaker (Bookshop link, non-affiliate).
A bit of a slow start but really enjoying it

And 2/3 of the way through this too:

Current non-fiction – Work Parent Thrive by Yael Schonbrun (another Bookshop link, non-affiliate)

I am enjoying the author’s peaceful and positive tone — the reference to ‘too much’ on the cover makes it sound like it could be a rant but it definitely is not, which I think is a good thing!

For your weekend reading pleasure:

OMDG – welcome back to the blogosphere!


  • Reply Kristin November 27, 2022 at 9:26 pm

    Or you could be reading the latest Murakami! Novelist as a vocation. It’s really good so far!

    • Reply Sarah Hart-Unger November 27, 2022 at 10:01 pm

      Ooh I will add to list!

  • Reply Ali November 27, 2022 at 10:10 pm

    I always love reading your run recaps. I am amazed at how you can go from a relatively slow pace to FAST (something I am incapable of). For whatever reason, 10min miles feel painfully slow to me, but even speeding up to a 9 min mile is a serious challenge. Crazy!!

    Have a great week!

    • Reply Sarah Hart-Unger November 28, 2022 at 10:02 am

      Yep I will do long runs very slowly but enjoy ramping it up when needed too. When I was younger I used to do everything faster but I also got injured a lot so I’m hoping this more varied approach helps. Also … I get overheated on long runs since it’s often 80 by the end and I’m happy to be going slow in that case!

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