Workout Report

March 26, 2023

Base Building:

I am still in the base building phase in preparation for (hopefully) the Jacksonville Marathon in December. I say ‘hopefully’ because they haven’t yet released the dates so I don’t know if it’s actually happening / if the dates work!

Weekly Workouts:

M: 6.3 mi run (6 mi + 2 x 20s strides) with running friends for most of it. Ave pace 9:11/mi, 58F, 94%. Running when it is cool is the best.

T: 6 mi easy. Ave pace 10:01:/mi, 61F 80% + 30 min lower body strength training

W: Rest day. Did take a ~30 min walk at work but that was it!

R: 6 mi + 2 x 20s strides, 9:47/mi ave, 69F, 80%. Legs were sore from strength training!

F: 5.24 mi SUPER relaxed, 10:56/mi, 66F 87% + 30 min strength (15 min strength for runners / 15 min upper body)

S: 14 mi long run with 4 tempo miles. First 5 mi 9:38-10:00/mi, tempo miles 8:49, 8:33, 8:32, 8:45, last 5 miles 9:28 – 10:11/mi. Ave 9:30/mi. 70-73F 92% humidity. (Why did the worst weather of the week have to be on LR day?!)

S: 3.7 relaxed miles @ 10:05/mi, 76F 82%

TOTAL: 41.5 mi + strength x 2

Enjoyment level: HIGH

I have to say I am REALLY having fun with this training. I feel like I’m seeing some improvement and am excited to work towards the long term goals I have in mind (2024 BQ — meaning race in 2024 to meet my 2026 standard — I hope). I do anticipate challenges up ahead with travel – it’s much easier to stay in my routines when I have reliable running routes and a morning routine that feels doable. On our DC trip I plan to do mostly early runs (safe route recs near Dupont Circle area welcome!!!). It would be easier if Josh wasn’t training too BUT he’s generally more flexible about his timing and doesn’t mind the afternoon. Our itinerary does allow for some downtime so I think we will both be able to make it work.

Also mildly worried about true long runs in actual summer weather but will cross that bridge when I get to it.

Any time I feel bad for myself I just think of Coco bc her weather is even hotter and she is much more accepting.


  • Reply CZ March 26, 2023 at 11:11 am

    DC has great running routes! If you are staying in Dupont Circle, I recommend running north on Connecticut until you get to Calvert St. Turn left on Calvert St ( you will see a restaurant called Open City, which is a nice place for brunch) then take another left immediately while will take you down a steep little hill. I think that street is called Shoreham. You will see a running trail that runs along rock creek parkway. If you go left, it will take you towards the zoo. If you go right, it will take you towards monuments. I hope those directions are clear!

    • Reply Sarah Hart-Unger March 26, 2023 at 11:52 am

      That’s super helpful! Thank you!!!

  • Reply Jenna March 26, 2023 at 4:03 pm

    If you want a BQ for 2024 and want to actually run that race, you need to run a qualifier before Boston registration, which is around mid-September 2023. If you want to run Boston in 2025, then December 2023 should be okay.

    • Reply Sarah Hart-Unger March 26, 2023 at 4:20 pm

      2026 actually! I need to be 45 on race day. Want to qualify late 2024! Dec 2023 not attempting to qualify more like a buildup race and remembering how to run marathons 🙂

      Realized my mention of “2024 BQ” was confusing so I edited. I need a 3:40 until I’m 45, then 3:50. The latter seems more doable!

  • Reply Jenna March 26, 2023 at 8:12 pm

    Got it! That makes sense and the 10 extra minutes on the qualifying time is quite nice. Plus, spacing them out like that hopefully avoids training burnout. I’m running my 3rd marathon in 1.5 years in April, and I feel a little training fatigue. I will say that my 3rd training cycle has been my strongest, though. I’ll enjoy watching your journey.

    • Reply Sarah Hart-Unger March 26, 2023 at 9:06 pm

      Welllll I do want to run Big Sur between the two winter races! More as a scenic run though not really as a race.

  • Reply Coco March 27, 2023 at 2:37 am

    thank you Sarah for your compassion!!!
    Your base building mileage is already over 40 miles a week!!! i wonder how much will it be for marathon training cycle.

  • Reply Ashley March 27, 2023 at 10:51 am

    You really can’t beat a run around the National Mall. Personally, I’d run south down 17th street, past the White House until you hit the National Mall. Hang a right, and run along the Lincoln Memorial reflecting pool down and around the Lincoln Memorial. Depending on far you wanted to go, you could continue around the Tidal Basin, or just stick to the other side of the reflecting pool, down toward the Washington Monument. You can run on the Mall all the way until you hit 3rd street, then cut down third in front of the Capitol, and head back toward the Washington Monument until you hit 17th street again (like you’re running a giant rectangle). That is my regular weekday jog and I feel very lucky! That area will also have tourists and joggers (and Secret Service) at any hour, so I think you’d feel very safe.

    • Reply Sarah Hart-Unger March 27, 2023 at 12:57 pm

      Thank you Ashley! Maybe you’ll see me 🤣

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