Workout Report: 7 Days to A1A

February 12, 2023

Here we go!

M: still getting over cold (rest)

T: 6 mi, 10:29/mi average. 65F / 88%. Felt mostly better.

W: 5 mi total, 4 mi @ 9:13/mi ave (with friends), 1 mi cooldown at 11:20/mi. This was a weird one because I felt great during the faster portion until I suddenly didn’t! And my HR was in the 180s . . . gah. 66F / 79%.

R: 9.3 mi total — 6 mi ‘race pace’ run (wore AlphaFlys for this one!). Ave 9:05/mi, splits 9:00, 8:51, 9:03, 9:09, 9:10, 9:11. 73F 76% at beginning and 77F+ at end. 3.3 mi cooldown @ 11:04/mi, totally overheated + done

F: rest; did 30 min yoga (Power Yoga with Kristin McGee on Peloton)

S: 10 mi long run, 10:14/mi, felt nice and relaxed (HR ranged from 150s – 170s). Practiced eating skratch gummies while running. Took one quick water stop

S: 5.24 mi easy, 10:28/mi 71F / 67%

Total miles – 35.5

No strength this week. Sort of purposeful as I taper – don’t want sore legs . . . will pick it back up post race!

1 more week!

PS: date night was great. We seem to do them about monthly these days which works well!


  • Reply Lisa of Lisa’s Yarns February 12, 2023 at 12:26 pm

    We are finally working on scheduling date nights again as a coworker’s daughter is interested in babysitting. We are doing a trial run in March hopefully! I wanted a date in feb but one of us is traveling 3 of the weeks so I couldn’t add another thing to the cal!

    Great week of training! Sending you good vibes for the race next week!

  • Reply coco February 12, 2023 at 6:31 pm

    you are ready! will wait for your race report. 🙂 finger crossed good weather.

  • Reply Chelsea February 12, 2023 at 7:33 pm

    Good work! Hope it all comes together for you to have a good race. I really encourage you to do a 2-3 day carb load per Meghann’s carb load calculator. Yes, you will feel gross. At least I always feel gross on days 1 and 3 and fine on day 2. BUT it does make a huge difference.

    • Reply Sarah Hart-Unger February 12, 2023 at 7:57 pm

      I heard her say on her podcast that for a half you only need one day! but I will look into it!

      • Reply Sarah Hart-Unger February 12, 2023 at 8:57 pm

        Ok I see because I’m slow she recommends 3 days, lol! That is so many carbs but yes she does know what she he talking about … will attempt something in that neighborhood!

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