Fitness Weekend

Sunday Workout Report Etc

November 6, 2022


M: 4 mi easy (10:17/mi, 74F 92%) + 20 min upper body strength training

T: 6.5 mi interval run: 2 mi warmup @ 11:20/mi, 1 mi @ 7:57/mi, 3 min recovery, 0.5 mi @ 8:11/mi, 2 min recovery, 600m @ 8:52/mi (was supposed to be much faster but I was DYING), 2 min recovery, 400m @ 7:36/mi, 2 mi cooldown. 74F 93%. I did the first tempo mile too quickly and paid for it later.

W: 4 mi easy (10:33/mi, 76F 91%), 20 min lower body strength training

R: 6.5 mi interval run: 2 mi warmup @ 11:09/mi, 5 x 800m @ 8:14/mi, 8:06/mi, 8:17/mi, 8:21/mi, 8:21/mi, 2 recovery between each, 1.5 mi cooldown. 75F 90%

F: 5 mi easy (10:17/mi), 68F 92%

S: 30 min total body strength training

S: 11 mi easy (10:43/mi ave, 73F 90%)

Total = 37 mi / strength x 3 –> highest mileage I’ve run in a while. I think my plan peaks in the 40s for the half marathon in Feb! I feel like I’m making some progress though more with endurance than speed. I have not felt physically tired/drained which is encouraging.


Yesterday was fun – kids enjoyed gymnastics as usual (and I got to hang out while they got in lots of activity!) and then we met up with friends at a local nursery that had a fall festival going on. We took a 90 degree hayride and the kids bought tiny cacti.

viva, viva’s bff, C, and a panda

AND there was bubble tea. A nice day. Headed to a bday party with G (I did get a sitter for the other 2) and then I think we will attempt to use our Urban Air membership . . .


  • Reply Amy November 6, 2022 at 11:25 am

    Whew that is a lot of miles! Well done!

    My older kids are similar in ages to your older kids and we’re starting to navigate the murky waters of letting them stay home alone for short periods of time. Do you feel like you’re getting close to that milestone?

    • Reply Dana November 6, 2022 at 11:58 am

      That is such a good question, I’d love to see or hear some discussion of this. My guess is not because of how young G is. My son is similar in age to A and he wants to stay home (and really is perfectly capable) but I worry about what is societally acceptable these days.

      • Reply Amy November 6, 2022 at 1:09 pm

        Oh yes, I have an age gap too and wouldn’t dream of leaving all 3 kids home alone until my older two are a little older (they’re 8 and 10, youngest is a toddler — I could see them managing their 3 year old brother together, though, when they are 9 and 12 or so).

        One problem we run into, though, is not having a phone at home! So I think we’re going to get a flip phone to keep at home for when they’re home alone. I worry less about what socially acceptable (I don’t really care if people think it’s irresponsible to leave a 10 year old at home alone for half an hour) and more about what my kids are capable of, and finding the balance of challenging them — but not overextending them. But I need a way for them to call me in case of emergency!

        • Reply Ana November 6, 2022 at 3:46 pm

          We just got a flip phone for this same reason! Check out Tello… our plan is $5/mo and has enough minutes to cover any emergencies that come up when our kids are home alone for short periods of time.

        • Reply Grateful Kae November 6, 2022 at 7:28 pm

          10 is definitely not too young! (Child dependent, I suppose.) I started babysitting when I was 10! And the Red Cross babysitting courses start at 11, so.. seems totally reasonable for a 10 year old to be home alone for a little while. Mine are now 12 and 14 but have been staying home alone for quite a long time now. It is, frankly, life changing to be able to leave them home alone. 🙂

    • Reply Sarah Hart-Unger November 6, 2022 at 12:01 pm

      A could stay alone for brief periods but I don’t trust the pair yet! Maybe in 1-2 years?

  • Reply coco November 6, 2022 at 5:28 pm

    I’m curious to know how do you feel running more and doing less strengthen training than when you were doing more strength than running, in term of energy, recovery time, etc.

    • Reply Sarah Hart-Unger November 6, 2022 at 6:51 pm

      Energy- About the same? I do not particularly like what is is doing to my body composition … which is annoying! Definitely felt more toned and probably lower body fat while running less. Not a huge difference or anything but feels noticeable to me. I need to eat better I think … but I also feel like I need a lot of carbs to get through the workouts and not feel tired.

  • Reply AM November 7, 2022 at 7:43 am

    Good for you!
    How do you keep track of meters? And do you just glance at your watch to keep track of pace?

    • Reply Sarah Hart-Unger November 7, 2022 at 8:11 am

      Apple Watch workout app is greatly improved now and you can customize interval workouts! It vibrates when you finish an interval!

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