Fitness Weekend

Weekly Workout Report: Long Weekend Edition

May 28, 2023

Weekly Workouts

M: 8 mi, about half with group, ave 9:40/mi. I felt kind of terrible on this run!

T: 6.5 mi with 4 x 20 second hill sprints + 30 min full body strength

W: 7 mi total, 3 mi warmup outside, then 10 x 2 minute TM hills, with every 5th hill hard. For hills used 4-5.5% incline and paces 6 mph – 7 mph for the hard ones (and yes – they were hard!)

R: 8 mi easy @ 10:24/mi

F: 5 mi easy treadmill miles (I saw lightning) @ 9:52/mi ave, 20 min strength for runners

S: 17 mi with 3 x 3 @ MP. Warmup ~ 10:10 pace, then 3 @ 8:19/mi ave, 1 recovery mile (10:41), then 3 @ 8:22/mi ave, then 1 rec (10:41), then 3 @ 8:15/mi ave. Finished with 3 cooldown miles ~9:40/mi ave. I get mildly stressed out before these kinds of runs, but really enjoy them while they are happening – the segments make the whole thing go so fast! I was very happy with my splits. It was 69-71F and didn’t feel as humid outside as usual and I’m sure that helped too!

(I did NOT get a migraine after this run which is kind of amazing. I took one dose of magnesium glycinate after the run. This is purely correlation and not causation but I will probably repeat and see if this is consistent.)

S: rest! possibly some stretch-heavy yoga.

Total = 51.6 mi / strength x 2

I am running a 5K tomorrow and I don’t think my legs will be recovered from Saturday. It will be amusing (and annoying) if I can’t at least match the pace of one of those 3 mi blocks . . .


Josh and I celebrated our anniversary last night – #17 (I get a prime number anniversary to go with my prime bday, ha). AND OMG, I did not take a single picture which is bad! I will sub in this pic of G from our evening walk the other night.


  • Reply Lisa of Lisa’s Yarns May 28, 2023 at 4:17 pm

    Happy anniversary to another May couple (we celebrated 6 years on the 19th!). Way to go on your workouts! Especially that long run with MP segments. You have gotten so fast – your work is paying off! I was able to run M, F and sat of this week, just 2.5-4 miles for each run. But I am glad work has calmed down enough that I can get back to running on Mondays and Fridays. I did a lot of walking yesterday and today, too. I need to do some strength training but I hurt my arm a couple of months ago – I think doing chest flys or reverse chest flys or something and it’s taking forever to heal!

  • Reply Amy May 28, 2023 at 5:33 pm

    Those hill repeats 😭😭 I did a hills HIIT class via Peloton the other day and it was brutal. Well done!

  • Reply jenny May 28, 2023 at 5:38 pm

    You are really doing the work! I’m intrigued by the TM hill workout- maybe I’ll try that. I don’t have a treadmill at home but I go to the gym and I could us one there. Good luck on your 5k- yes, I hope you can run it faster than the 3 mile blocks in your long run. But races are weird- you never know. Anyway I want to hear all about it! I have to work tomorrow so no Memorial 5k for me.

  • Reply Grateful Kae May 28, 2023 at 7:37 pm

    Gahhhh, ok, your post (and Jenny’s comment about you “doing the work” ) just motivated me to get up and go to the gym. It’s 6:30 pm and I just got home from a soccer game that was 2 hours away (so I drove 4 hours round trip, plus the ~2 hours there for the game). Didn’t make it to the gym this morning before we left and now it’s late and I’m laying on my bed just feeling totally lazy and tired (it was also super hot at the game!). But I really don’t want to further mess up my workout schedule which already got off this weekend, sooooooo…. up I go?? Bc laying here on my bed I’m definitely not “doing the work”. 🤣😁😁 Ok. Here I go. I’m going now. 😜

    • Reply Amy May 28, 2023 at 10:08 pm


  • Reply Chelsea May 29, 2023 at 6:23 am

    Nice job on the 17 miles! Even thought they are *tough* (I would be thrilled to run your MP splits right now!) they do make long runs go by so much faster.

    Are you thinking at all about doing a fall marathon – just to test your fitness? There’s always Space Coast, which is Thanksgiving weekend. I don’t think registration ever fills up… or if it does, it’s not until right before the race.

    • Reply Sarah Hart-Unger May 29, 2023 at 9:41 am

      I’m on call thanksgiving! I’m definitely planning on Jacksonville marathon. They finally released the signup info! Would love to do an October or so half but not sure it’s going to fit in!

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