Weekly Workout Report

January 8, 2023
already lasting longer in the weeks than 2022

M: 5 mi, middle 3 with fast friend (these are the slowest miles of her run and the fastest miles of mine. It works!). Miles 10:51 / 9:12 / 9:10 / 9:16 / 10:02, 66F 98% humidity

T: 4 mi easy 9:57/mi, 71F 89% + 20 min upper body (Adrian Williams)

W: 5 mi easy 10:09/mi, 70F 94%

R: 8 mi with 2 x 2 mi at tempo + 4 min rest between the tempo blocks. First 2 mi warmup @ 10:30/mi, then tempo block 1 (8:43, 9:02), rest, tempo block 2 (9:05, 8:52), 2 mi cooldown @ 10:45/mi. Completed the prescribed workout but it did not feel easy! 69F at start / 76F 86% at end.

F: no run, 30 min full body strength (Callie = my fave) + walked 2 mi midday

S: 15 mi LR – 10:01/mi ave, first 7 mi at around 10:20/mi then second 8 at 9:40/mi. (Wasn’t by design just how it played out). First time trying alphafly + 56F which felt amazing

S: 5 mi easy @ 10:20/mi, 68F 78% + 20 min yoga with the kids

TOTAL MILES 42 / Strength 2 / Yoga 1

Miles = my age 🙂 Kind of cool!

In other news I did NOT get much done yesterday. Other than a long nap. Hopefully I can make up for lost time today . . .


  • Reply Lisa of Lisa’s Yarns January 8, 2023 at 2:27 pm

    Great week of training! 40+ miles is a lot!! That was about my peak mileage during marathon training but I only ran 3 days/week. Which works when your goal is a 4 hour marathon (which I almost hit – PR was 4:02).

    I finally had a good week of workouts. I ran Sunday, did strength training mon and fri and ran yesterday. Plus I shoveled sooooo much snow since we got about 15” on tues/wed. I am so happy to be back to exercise after a horrible RA flare for the 2nd half of December. Nothing like horrible pain to make you appreciate being able to exercise!!

    • Reply Sarah Hart-Unger January 8, 2023 at 3:22 pm

      Shoveling snow is one workout
      I will never get around here 🙂

    • Reply Coree January 9, 2023 at 3:56 am

      I tackled the leaves yesterday and felt muscles I never even knew I had this morning. Ugh on the RA flare, I’ve got lupus and a flare can really knock you out.

      • Reply Lisa of Lisa’s Yarns January 9, 2023 at 6:27 pm

        Sorry to hear you have lupus. These autoimmune diseases can be BRUTAL!! Flares are so awful. I kind of lull myself into thinking I’m a healthy person and then a flare comes around and shows me that my health isn’t always in my control.

  • Reply Amanda January 9, 2023 at 4:50 am

    Way to go! Are you fitting in the higher miles with your new work schedule and/or also getting up earlier? I’m impressed

    • Reply Sarah Hart-Unger January 9, 2023 at 8:16 am

      Slightly earlier some days – and less time spent strength training than before! I never didn’t work out almost daily so it’s just a matter of a few longer workouts

  • Reply Emily January 9, 2023 at 6:49 am

    Amazing work! I am curious, how often you run on the treadmill? Do you save certain runs for treadmill days?

    • Reply Sarah Hart-Unger January 9, 2023 at 8:14 am

      Almost never – only if I need to do hills or if it’s lightning outside or sometimes while traveling

  • Reply Anna January 9, 2023 at 7:15 am

    Thanks for sharing, Sarah. How are you fueling for the 15 mile run?

    • Reply Sarah Hart-Unger January 9, 2023 at 8:15 am

      1) graham crackers pre-run (thanks Meghan featherstun! 2) some skratch or skratch gummies every 4-5 miles

  • Reply Kristie January 9, 2023 at 10:30 am

    Great job!! You’ve had a really strong training cycle. When is your race?

    • Reply Sarah Hart-Unger January 9, 2023 at 12:28 pm

      A1A half feb 19th!

  • Reply San January 9, 2023 at 3:30 pm

    Great training work and some solid running miles. Nice!

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