Fitness Weekend Work

Workout Report: Call/Cutback Week

November 20, 2022


Well, I did far less this week! 3 reasons for this:

  • Call
  • I was prescribed a cutback week in my training plan
  • Yesterday I had some weird pain in my right lower shin so I skipped my long run today. SOO hope I am not getting shin splints! Not feeling it at all today so that is encouraging!

M: 4 mi run with 2 others including my fast friend (like, FAST fast. She just ran a ~37 min 10K!) – thankfully she does not mind me setting the pace for our (now routine) Monday runs. 9:44/mi ave (miles 2 + 3 at 9:21 / 9:05). 69F, 91%

T: 30 min full body strength. Lot of squats + shoulder press.

W: 4 mi easy. Ave 10:29/mi, 70F, 95%

R: Nothing other than a lot of walking around the hospital

F: 6.2 mi total – 2 mi warmup @ 10:33/mi, 5 x 800m targeting 8:25-8:35 pace — my splits ended up paced at 8:20, 8:14, 8:15, 8:26, 8:25. 3 min jogs between each, 1 mi cooldown. This run felt SOOOO good and easy, almost certainly because it was 62F / 84%!!!

S: Nothing other than hospital walking again . . .

S: 20 minutes upper body, 10 minutes barre, 10 minutes stretching

Total: 14.2 miles, 2 strength workouts

Hopefully the pain will stay away because I really want to resume my training! It was weird in that it showed up Saturday afternoon/evening and I hadn’t run since Friday morning (no pain during the run whatsoever). Also whyyyy would an injury pop up in such a low mileage week!? I am confused. I was in a panic trying to convince Josh that we need a Peloton bike for cross-training. (It didn’t work.)

Call Summary

I just wrote my signout email (call ends tomorrow morning, but I won’t have time to write it out then) — and damn, this was really quite a busy week! The nights were actually not bad (crossing fingers this will hold true tonight!) but just a LOT of consults, and some less routine/more rare things, too. I was absolutely ornery at home at times, but at work I remained relatively patient and cheerful. So um . . . I guess I will call that a win?

I will say call sort of is like a marathon in that I always do a post-week analysis and think about how I can do it better the next time.

Josh has been fully in charge of the kids and one of them in particular has been giving us a run for our money lately. I was able to meet them at the school’s Thanksgiving Feast yesterday (Saturday) and afterwards we all ran out of energy and had to watch movies the rest of the day.

looks so sweet + innocent right?
well. sometimes she is . . and sometimes looks can be deceiving.
Also: Annabel made $100 for Feeding South Florida in her school bracelet sale!!!! She is into entrepreneurship all the sudden . . .


  • Reply Hanna November 20, 2022 at 3:01 pm

    Glad you survived call week! Seems better than past ones, at least from here seems like you had lower expectations going in and could hold them, instead of aiming high and then giving up on it all a few days in.

    Quick run questions… 1. I think you use mi to mean miles and minutes. I know it’s not written for us to follow but can be confusing. 2. Where do you do short repeats (200-800 meters)? Neighborhood roads or a track? Thanks!

    • Reply Sarah Hart-Unger November 20, 2022 at 3:54 pm

      I fixed it!! Mi = mile, min = minute. Yeah definitely did not do 3 recovery jog miles between each interval!!!

      I do them on the roads (long flat straight parts) using the apple watch workout app to design custom intervals. I think it’s actually decently accurate.

  • Reply Nelle November 20, 2022 at 3:38 pm

    I was going to recommend checking Facebook Marketplace for a secondhand Peloton, but I forgot you were off Facebook. Still, if your neighborhood is like mine a LOT of your neighbors might be trying to unload theirs right now and you could get a sweet discount.

    (The only thing stopping us from getting one right now is not having a good space for it.)

  • Reply Coco November 20, 2022 at 5:31 pm

    i freaked out when I felt I had something on my foot. that’s when having a coach to text/ask is so useful. hope it’s not real and goes away. stretching is not fun but it seems to help. and also runners need specific strength/mobility training. after I did pilates with a coach specific to support my runs, I learned that I wasn’t training some small weird muscles.

  • Reply TAS November 20, 2022 at 10:13 pm

    Go Annabel! It’s terrific she has an entrepreneurial spirit, but amazing she channeled it fora great cause. Very impressive!

  • Reply Coree November 21, 2022 at 4:27 am

    That’s so impressive of Annabel and great that she found a cause to support!

    We had frost this am and had to bundle up for the school bike run. I’ve got ear muffs and warm gloves, but need to work on my sock situation. I was having bad planatar fascitis and bought this weird as seen on TV tool on the recomendaiton of a friend, and it worked a treat.

  • Reply Chelsea November 21, 2022 at 6:32 am

    Hope your shin is feeling better. Maybe it’s just a random thing and it will feel better with a little rest.

    • Reply Sarah Hart-Unger November 21, 2022 at 7:18 am

      Pain seems totally gone (and i ran today) so I’m not sure what it was!

  • Reply Ali November 21, 2022 at 8:37 am

    I have an echelon bike ($500 from Walmart) that I pair with the peloton app, and I have enjoyed it. I got it to use during Covid when real peloton were a lot more and I just wasn’t sure how much I would use it. It is great! And aren’t you paying for the app already?

    • Reply Sarah Hart-Unger November 21, 2022 at 8:40 am

      Yes but just the cheap non interactive $14/month one!

      • Reply Ali November 21, 2022 at 11:29 pm

        You can totally use that with an off brand bike. You do miss some of the features of a real peloton (no live classes, no competition aspect), but it is such an easy and comparatively cheap solution. It has been my saving grace during bad weather and foot injuries!

      • Reply LDMN November 30, 2022 at 3:41 pm

        Ditto! I use the $14 version of the app with a Schwinn ic4. Saves a lot of money!

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