Weekly Workouts: Summer Running

July 16, 2023

17 weeks

My marathon is starting to seem like it’s not a million miles away anymore. I’m not sure what to expect from my training honestly — I don’t know if the coach I’m working with will start incorporating some different workouts, or whether it will just remain similar to the current plan with a bit more volume.

I’m getting pretty used to running in the heat though I stick to the early AM so at least the sun isn’t really a factor. The temperature is generally in the range of 77F – 80F and ~90% humidity. I’ve never truly trained running long distances through a FL summer so this is a new experience for me.

M: 7.4 mi with running friend / 9:29/mi ave, but it was really a slower warmup and then 3 8:30ish miles with my fast friend.

T: 7.94 mi at 10:20/mi ave – ran 7 then did 6 x 30 seconds at paces ranging from 6:02/mi – 6:45/mi. Totally anaerobic effort for me. It is mind-boggling that elite athletes run entire marathons significantly faster than that. 30 min full body strength (Callie)

W: TM hills. 3 mi warmup outside, then 3 min x 4 hill intervals (4-5% incline, 6.3 – 6.5 mph). 7 mi total.

R: 7 mi @ 9:49/mi average

F: 7.6 mi @ 10:26/mi (took this one super relaxed). 30 min full body strength (Rad Lopez)

S: 14 mi @ 9:40 pace (first 11.08 at 9:53/mi ave then last 3 at 9:06/mi ave)

S: Planning on yoga only

TOTAL: 51 mi / full body strength x 2 (60 min total)

It was a really tiring week actually — my car needed service so I had to bring it in early one day and uber home; I also had that super early Monday driving the kids to camp. I am hoping this week will feel a bit more restful.


  • Reply Coco July 16, 2023 at 5:15 pm

    i thought i was heat adapted after living in tropical countries for 6 years, until this summer in shanghai. grr…… running in the heat is sooooo hard.

  • Reply Miriam July 17, 2023 at 6:58 am

    You are such a strong runner!!

    • Reply Sarah Hart-Unger July 17, 2023 at 12:31 pm

      you are too!!!!!

  • Reply Jenny July 17, 2023 at 5:44 pm

    Yes, it’s true you get acclimated to the heat if you can just stick it out. Really nice job of workouts and long runs this week! I’m going to take a page from your book and try a treadmill hill workout this week.

  • Reply Jennie Kay July 21, 2023 at 11:52 am

    Have you had to change your nutrition to support such an uptick in training?

    • Reply Sarah Hart-Unger July 21, 2023 at 1:16 pm

      I’ve been definitely hungrier and eating more overall. (Maybe too much if you look at the post from later in the week – working on the balance)

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