Workout Report (+ Carbs)

March 19, 2023


M: 6 mi + 2 x 20s strides – middle part w/ my Monday running friend group. 6.2 mi, ave 9:25/mi, 68F 91%

T: 5.3 mi relaxed 10:12/mi, 70F 90%. (I have started to wear my Hoka Clifton 8s for all relaxed runs as opposed to my ASICS, I think mixing it up is helpful!) + 30 min Peloton Strength lower body


R: 6 mi + 2 x 20s strides – 6.2 total, 9:37/mi, 58F 83% (this weather felt like heaven)

F: 5 mi relaxed 10:00/mi, 63F, 73% + 20 min Peloton Strength full body

S: 14 mi @ 9:53/mi ave though somewhat of an accidental progression run (starting slower, finishing faster), 63F at start / 67F finish , 88%.

S: 3.3 mi @ 10:31/mi, 66F 95%.

The cooler temps (plus maybe increased conditioning?) means I’m finally seeing some HR data that isn’t terrifying — today was in 140s, long run in 150s. Even though my resting HR is in the 40s, I do a LOT of runs in the 160s+ that don’t even feel that hard.

TOTAL: 40 mi // strength x 2


I decided to track my nutrition in a quantitative way yesterday.

I would not say I *like* these but I do not hate them like many other products I have tried. Prefer lemon, orange and coffee flavors.

SOOOO by my estimations, yesterday I took in 363 grams carbs. 162 of those were either pre/during/post long run (36 pre / 69 during / 57 post-run breakfast). You guys, that is A LOT OF CARBOHYDRATE. The result? I felt great for essentially the whole 2.25 hr run, recovered really well, and was able to be active for the rest of the day. I also did not get a migraine though I think that has more to do with level of exertion/heat than anything else.

Anyway, I am on Team Carbs for performance these days. Note, I do not fuel like that on ‘regular’ run days – often I run fasted or with just like 1/2 banana. Currently the only time I use gels are for long runs. But for these efforts it seems really helpful even if it sometimes feels excessive. Once I get into longer mid-week workouts I’ll add some fuel on those days too, though. I think right now I am mostly base building, and I do feel like I am seeing progress with endurance and stamina.


  • Reply Chelsea March 19, 2023 at 1:27 pm

    You know I’m on team carbs :). And team sodium, too. When I do a hard long run – especially during the summer – I take a gel every 3 miles + drink Gatorade/Skratch. There are people I run with who (sometimes as a point of pride) will take one gel an hour and drink only a very little bit of water, but I’ve never seen that play out in better long runs or races.

    I did think it was funny… Maurten’s new tag line from their advertisements is “Get used to it”. So you are definitely not the only one that finds Maurtens unpalatable!

    • Reply Sarah Hart-Unger March 19, 2023 at 1:53 pm

      I cannot imagine ever trying one again. Literal gag reflex thinking about it!!!!

  • Reply Coco March 20, 2023 at 2:07 am

    I think if carbs help you to feel better during and after the run, definitely add more. I haven’t had long runs for a while, but once I do, i’ll start to fuel something during long runs. i still don’t like gels, so will probably find a couple to try as I ran out of maurtens.
    anything in particular you eat after hard workouts or long runs?

    • Reply Sarah Hart-Unger March 20, 2023 at 8:50 am

      more carbs 🙂 like cheerios/milk/banana or (today) plain oats with some peanut butter and raisins mixed in.

  • Reply AM March 20, 2023 at 8:42 am

    curious as to why you usually run fasted. Isn’t most of the wisdom now that women should eat a small amount at least prior to exercise? I’ve started earing half a graham cracker and (perhaps it’s psychosomatic) but I think I feel better. You feel fine fasted?

    • Reply Sarah Hart-Unger March 20, 2023 at 8:49 am

      for slow runs under an hour, yep feel totally fine. I do have coffee and am now adding collagen (10g vital proteins) so I guess that’s not technically *fasted* but it’s not much. I am starting to do skratch hydration (80 kcal / 20g carb) before more effortful runs even like today when I have to keep up with faster friends 🙂

  • Reply Miriam March 20, 2023 at 12:43 pm

    I would love to hear if you have any structure or practices for stretching/injury prevention. Or do you wing it?

    • Reply Sarah Hart-Unger March 20, 2023 at 12:53 pm

      Just strength training in general. Nothing else specific as of yet!

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