Fitness life

Workout Report + Weekend DITL

April 23, 2023

Weekly Workouts:

M: Treadmill hills (it was raining, so I ended up on a group run Weds instead of Monday!). 6.84 mi total / 3 mi warmup, 6 x 90s “hills” at 6-7% grade with 2 min jog between each, 2 mi cooldown

T: 6 mi easy with 4 x 30 sec @ 5K pace. Ave 9:53/mi. 20 min leg/glute strength session (Adrian Williams) + 10 min yoga for runners (Kirra Michele)

W: Group run with 65F temps (love). 7 mi, ave 9:14/mi.

R: 7 mi with 6 x 20s strides uphill. I was struggling on this one – felt dehydrated and too hot. Unlike my usual runs, I started this one at 8 am, so that was part of the problem. 10:10/mi ave.

F: 5 mi easy @ 10:09/mi + 20 min full body strength (Robin Arzon)

S: 17 mi long run!!! 10:13/mi. I took 3 gels + stopped for water twice but needed more hydration in particular. My splits at the end were fine, but I felt kind of terrible

S: Rest day!!

Total = 48 miles / strength x 2

That said I also woke up today with a massive sore throat and swollen uvula (!) so maybe that’s why I felt terrible.


tracking embedded into daily planning pages. Not perfect but it’s enough for me!

4:45 Up, prep to run, read Life in Five Senses, plan 🙂

5:45 Leave for 17 mi LR

8:45 Return semi-triumphantly (semi because I wasn’t feeling amazing by the end!); eat; shower

9:45 Take all 3 to gymnastics; sit with laptop. I don’t think they will all do it next year so I’m savoring this little block of free time while it lasts. Did email stuff + some some home admin stuff + wrote blog post

11:30 Gymnastics is over – take kids to library

12:15 Home – made lunch for some kids while others fended for themselves. Lie on couch. Duolingo + headspace while dozing off (I was soooo tired but waiting for groceries to arrive!).

1:30 Put away grocery delivery.

2:00 NAP. Take migraine med because a post-run migraine was already brewing.

3:15 Take kids to swim bday party (family friends, so all kids invited) at the neighborhood pool:

truly living her best life

6:00 Home! Kid baths

6:15 Babysitter arrives. Shower (#2 for the day) + get dressed

7:00 Josh comes home on time (!) and we head to dinner! This was a very belated bday celebration for one of the doctors in my group, and it was really fun! 5 peds endos (all women) and 5 partners plus a 6tth and her husband joined us late. It went by so fast.

10:20 Drive home / 10:45 Home / 11:00 SLEEP

Screen minutes: 108. Most used: Strava, Safari, Messages, Duolingo, Podcruncher.

Don’t worry, I did not wake up at 4:45 today. No run planned so I slept until 7:30 when C jumped into our bed and then didn’t actually get up until 8. As noted above I woke up with a bad sore throat, and there was some strep going around in one of the kids’ classes so I think I will go to our local Walgreens + get swabbed because the swollen uvula is really weird.

Is this boring? It might be. But I think it might be fun to look back on for posterity. (Don’t worry, I am only doing it for 2 weeks!)


  • Reply Coree April 23, 2023 at 10:25 am

    Oh no, I hope it’s not something serious! So much strep about these days.

    I went for a beach walk with a friend while my husband and son went and built sandcastles on another beach. It was blustery but a nice walk, although my legs feel it from walking on the sand. And then ukulele lessons. And then today I went to yoga while they went to the bookshop, and we all went to lunch and for a walk. It’s been a nice chill weekend, which felt needed ahead of a really busy 2 weeks (home 5 nights out of next 2 weeks).

    • Reply Sarah Hart-Unger April 23, 2023 at 11:42 am

      Yep C and I had a dark positive line for strep. At least it’s treatable. He was actually sick last week and is already better but he’ll be treated anyway. Hopefully girls won’t get it … gah.

  • Reply Lisa of Lisa’s Yarns April 23, 2023 at 12:12 pm

    Our 5yo had strep in March but shockingly no one else got it! I thought he would for sure give it to his brother.

    I look forward to our toddler turning 3 so I can sit and observe during gymnastics v being an active participant!!

    That is a solid week of training! Especially the 17 mile long run! Way to go!

    • Reply Sarah Hart-Unger April 23, 2023 at 12:23 pm

      3 is the cutoff for ‘no parent’ classes at our gym too! you are getting close.

      i definitely have symptoms and the girls do not, so fingers crossed. just started the penicillin. i feel like the last time i had strep i was a kid.

  • Reply Suzanne April 23, 2023 at 12:45 pm

    Oh gosh, strep is really going around! I always “hope” for strep though, because it’s usually pretty simple to treat and often one dose of abx and the pain/yuckiness retreats. Hopefully you will be feeling better soon!

    Love that picture of your little one with the cotton candy. What a treat!

  • Reply Chelsea April 23, 2023 at 1:14 pm

    Not sure what your coach’s recommendation is, but I wonder if both your run and your headache would be better with even more fuel before and during your long run. Like something beforehand and then a gel every 3miles/30mins or every 4 miles/40mis with sports drink. So not that much more than you had yesterday, but a little bit – especially in terms of sodium.

    • Reply Sarah Hart-Unger April 23, 2023 at 1:33 pm

      I think carrying skratch and drinking it when I take gels could help. The coach I am working with also just suggested every 30min rather than 4mi as I had been doing.

  • Reply Jenny April 23, 2023 at 2:52 pm

    Actually, I really like DITL posts- I don’t find them boring at all. About your 17 mile run- I used to do runs like that with just stopping at a water fountain here and there, but I’ve come to realize that I need much more water than that. If you were running a race you’d have access to water every mile or so. I got the Orange Mud hydration vest- it holds a 24 oz water bottle. I didn’t think I would like it. I thought it would make my back hot and be too bouncy, but I LOVE it! I can hardly feel it at all, and I can run anywhere I want and not have to plan routes around water fountains. I also own their double bottle vest, which I don’t like as much, but will use on occasion. Anyway… just a thought. Everyone’s needs are different, and i definitely have needed more hydration/heat mitigation techniques the older I get (you’re not there yet, but I still think the hydration vest is very helpful!)

  • Reply Jenny April 23, 2023 at 2:54 pm

    Oh and one more thing (I could go on and on…) Now for really long runs I’ll take a salt tablet every hour. It helps!

  • Reply omdg April 23, 2023 at 4:05 pm

    Boo! Being sick sucks. I hope you’re feeling better with abx. One of my colleagues got COVID at a conference we were both at last week, and I maybe had some snot in the throat and fatigue… but I always kind of feel like that so I didn’t test even though I could have gotten 5-10 days off of work if I had been (+) — is your health system still doing that?

    Running question — when you do your “easy” runs (admittedly, none of your runs look easy to me) do you gauge “easy” based on HR or on how you feel? I had been trying to do HR, but I cannot keep my HR in the low 140s, and 150 feels pretty darn easy so I’ve been going with that instead wondering if I am working too hard. Also, I know you’ve mentioned this before, but are you using a Garmin? I love my apple watch, but I’ve heard Garmin could be even BETTER (from my boss). Also I am tired of dealing with it when my watch refuses to synch with my phone. Srsly so annoying.

    • Reply Sarah Hart-Unger April 23, 2023 at 4:56 pm

      I think they do not give time off you are just expected to do telehealth or it sick use paid leave or disability if not than 5 days. But I haven’t asked recently!

      I am definitely working tomorrow and right now I feel terrible and hoping the abx kick in. I will def wear a mask.

      I switched to Apple Watch in late 2021. At least where I live (flat, not urban) it seems just as accurate. My HR during am extremely easy mile or two can be high 140s now but usually in 150s. 160 is working a little and 170 feels
      Doable but hard. 180 is racing or speed work. I have seen my vo2 max improve (Apple Watch said it was 40 … hope I won’t plummet with illness). 11 months ago it was 34-35. I think this is calculated using HR….

      Adding: my coach wants me to go more by feel than HR which I am happy about!

      • Reply Sarah Hart-Unger April 23, 2023 at 5:14 pm

        oh and when i start to get a panicky dehydrated feeling it is always 170+! Even at a slow pace. hydration matters. I also wonder if a cold run would give me different numbers but I have so few opportunities to test that out. DC would have been good but too many traffic lights!

        • Reply Omdg April 24, 2023 at 5:53 am

          I bet you’d have better numbers if you suddenly came to MI, but unfortunately might be a little negated out by the hills and trail running. Relatedly my conference was in Denver and WOW did my running get a boost from that even though I was only there for 4 days. My VO2 max is currently 35.5. I can def feel the difference comparing now to when it was 33 a month ago. I am told it is calculated based on HR and speed, but maybe there is more to it than that. Either way I find following it motivating (except when it goes down — boooooo!!!).

    • Reply Coco April 24, 2023 at 12:05 am

      I’ve had this question for a while. I now do mainly by feel, and when I do that it’s usually below 140 for easy runs.

  • Reply Elisabeth April 23, 2023 at 5:22 pm

    Ugh! I hope you’re feeling better soon. I have never had strep – in my life?! And neither have my kids. Or pink eye. Or pinworms (these latter two feel like a miracle because pinworms AND pinkeye went around multiple times in my kids preschool). I feel like at some point the gauntlet will fall and we’ll get all. the. things (we have had a child with severe pneumonia, and vomit seems like a monthly occurrence in our house, and all sorts of ear infections etc., it just still shocks me we’ve missed some of the main childhood illnesses!)

  • Reply Irene April 23, 2023 at 6:46 pm

    I like the day in the life posts! Although I’m really amazed how much you fit in!

    By the way I downloaded Romantic Comedy and was up until 1 AM because I couldn’t put it down. Ahh! Thanks for the recommendation. I think!

  • Reply Coco April 24, 2023 at 12:02 am

    That’s a very long run. I’m amazed how much you schedule to do after a long run day. I used to schedule nothing for Sunday if I have a long run.

  • Reply Arden April 24, 2023 at 7:27 am

    Put me down for those living DITL posts! Feel better!

    • Reply Arden April 24, 2023 at 6:13 pm

      Loving not living – sorry!

  • Reply Grateful Kae April 24, 2023 at 9:12 am

    Do you think you will ever have Annabel start babysitting? She’s 11 now, right? I totally babysat for other kids- including a newborn baby!- when I was 11. I know I took the Red Cross babysitting course and stuff and remember starting to babysit for a family at age 10 while the parent worked from home, and then regular babysitting by 11. Just curious as I noticed you hired a babysitter for your night out, and she seems so mature and responsible that don’t you think she could just watch the others? And she could earn some cash. 😉

    • Reply Sarah Hart-Unger April 24, 2023 at 10:10 am

      I think we are very close to this and for short stints (AM run) it works 🙂 for longer periods she says she still not feeling ready. I think by 12 she will be though!

  • Reply Amanda April 24, 2023 at 9:48 pm

    Completely unrelated to this post but I’m trying to remember the brand of all-metal lunch boxes you recommended that you use for your kiddos. I tried the search function but it didn’t pop up. Thank you!! I’m over having to hand wash the outer part of our bentgo boxes every day.

    • Reply Sarah Hart-Unger April 25, 2023 at 5:18 am

      LunchBots! They go in the dishwasher every day 🙂

      • Reply Sarah Hart-Unger April 25, 2023 at 5:18 am

        (The kids carry them to school in washable neoprene bags)

        • Reply Amanda April 25, 2023 at 3:51 pm

          Thank you so much! Just ordered two!

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