Fitness life

Workout Report (and: 5!)

December 11, 2022

And now she is 5 . . .


And with that, we are a five and older family. For the first time . . . well, really ever. It’s wild to see your youngest exit little kid territory. Almost precipitates a bit of an identity crisis (when have I not been a parent of young kids!? 2012 and prior, I guess).

We’ve already celebrated quite a bit (party last Sunday, school celebration Thursday) so today is low-key but she is THRILLED at the IKEA kitchen Josh bought her (note: yes, this is a rather young gift – but she was insistent. We will pass it on to a lucky neighbor once she is done with it).

And, we’ve having a little family brunch party today as well. So far she has been extremely well-behaved and informing me it’s because she’s five. I will enjoy it while it lasts!

Workout Report:

M: 4.15 mi, part with fast friend crew. 9:36/mi ave, 63F 94%

T: 2.92 mi easy run (10:34/mi) + strength – 30 minutes Callie 3-day split –> legs/core

W: 6.33 mi long threshold intervals. 1.5 mi warmup @ 10:46. Then 3 x 1.5 mi intervals with 90 seconds rest between each; paces 8:43/mi, 8:48/mi, and 8:44/mi respectively. I was super happy with this workout! Shortened 0.2mi cooldown. 67F / 92%

R: strength only – 45 min Callie 3-day split –> legs / biceps / back

F: 4 mi easy @ 10:21/mi, 65F 97%

S: 4 mi easy @ 9:49/mi, 64F 90%

S: 14 mi long run, average 10:11/mi. Initial ~7 mi at or just over 10:20/mi and second ~7 mi at or just under 10:00/mi. 61F / 93%. Felt good!

The weather is finally decent!! Need to enjoy it while it lasts.

Total miles = 35.3; total strength = twice (was supposed to be x3 but I’ll do it tomorrow)

My target half marathon (A1A) is just over 2 months away. I will have to figure out the right pace to target at some point. Probably something just under 2 hrs since I know I am definitely doing more serious training than I did for this 2020 race, which was my last half. 2 hrs = 9:09/mi pace. If my 14 LR today was 1 min/mi slower than that and felt pretty easy, I’m thinking this will be doable (taper, race day energy, etc).

And ultimately hoping to get significantly faster than that, but one goal at a time!


  • Reply Marianne December 11, 2022 at 10:14 am

    I am so impressed by your running in these “good” temps. Those are when I start whining in spring!

  • Reply Jennifer Darnell December 11, 2022 at 10:53 am

    Try to run a 10K (or other) “predictor” race about 4 weeks before the half marathon and plug your race time into the McMillan Running Calculator at
    I’ve found it to be very accurate at predicting race pace at different distances. (Plus the 10K race is a great tempo run!) Good luck!

  • Reply Chelsea December 11, 2022 at 3:48 pm

    8:45 seems pretty reasonable based on your recent tempo runs… Or you could start out at around 9:09 and see if you can speed up to 8:45 around mile 9 or 10. If the weather isn’t super hot, I bet you will surprise yourself with how much faster you’ve become.

    • Reply Sarah Hart-Unger December 11, 2022 at 7:05 pm

      Would be pretty thrilled with that … guess we will see closer to the race!

  • Reply Rachel December 12, 2022 at 8:07 am

    So excited for you to cross this milestone!! Ours are 3.5 and 5.5 and im eagerly awaiting the 5+ ages. Is the picture a dollhouse? Curious what it is as my daughter wants one 🙂

    • Reply Sarah Hart-Unger December 12, 2022 at 10:06 am

      The pic shows part of an old calico critters home! Still going strong since A 🙂

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