Fitness life Parenting

Weekly Workouts + Soccer Tournament #1

August 27, 2023

15 weeks until race day

M: 7 mi with friends @ 9:26/mi average

T: 8 mi with 6 x 30s strides at end. 10:10/mi average + 20 min strength for runners (Matt Wilpers / Peloton)

W: 8.4 mi with speedwork! 10 x 2 min (just over 400m) @ 10K pace. Paces 7:16, 7:18, 7:35, 7:28, 7:42, 7:40, 7:41, 7:36, 7:32, 7:30. The first two were a bit fast but I sort of found the right speed by the end.

R: 7 mi easy run, 10:01/mi.

F: 5 mi easy, 9:53/mi + 20 min full body strength (Matty Maggiacomo / Peloton)

S: 16 mi with 8 marathon pace miles (4 warmup, 4 marathon pace, 3 min recover, 4 marathon pace, 4 cooldown). The weather was slightly better than usual which was awesome (it was 77-78F and 79% humidity – for us this is an improvement and it did feel better – my sweat could actually somewhat evaporate instead of just accumulating everywhere!!). Overall 9:10/mi; MP miles were 8:15, 8:07, 8:29, 8:15, 8:27, 8:07, 8:07, 8:17 – ave 8:15. Some of the earlier miles felt so good that when I saw the 8:07 on my watch I had to double check it wasn’t a 9:07. Anyway – promising workout!

S: yoga only

Total = 51.4 mi / strength x 2

Shoe Notes

I wear my AlphaFlys (I have the older model — bought on sale at last year for under $200) for my speed workouts and long runs with faster segments, since I will be wearing them on race day. Mine now have 211 miles on them, which means they should be past their prime, but they seem to still provide a nice kick! I will definitely get a fresh pair closer to race day but hoping to get as much use out of these as I safely can!

I still wear Asics Gel Nimbus (now on 24) for all of my other runs. I’m scared to try anything else after the Hoka Cliftons caused me to have knee pain. But eventually I want to try rotating something else in.

Soccer Pic!

It’s really hard to take action shots in soccer! Cameron has been doing well though – I watched last night’s game and was impressed with his drive + overall tenacity!

he is #3
weather was “89 / feels like 96” at 6 pm . . . troopers!

The other kids came along and we went to dinner afterwards. 2 down, 2 to go (Josh and I are splitting, I am doing the mid-day game and he is doing the evening).


  • Reply Lisa of Lisa’s Yarns August 27, 2023 at 11:00 am

    Love the pic of G and her Barbie spectating!! Those are some hot, humid temps for soccer games! Glad you had a bit less humidity for your long run. I think the fact that you call 10 min pace an easy run really says something about how far you’ve come! All your hard work is paying off. I hope you have cooler temps for the marathon. That is one nice thing about our Midwest fall marathons. You can usually count on cooler, dry weather!

    • Reply Sarah Hart-Unger August 27, 2023 at 4:07 pm

      our 1 pm soccer game today was feels like triple digits. These kids are tough!

  • Reply Jenna August 27, 2023 at 1:27 pm

    You are crushing these paces. In hot/humid weather. Very impressive. And I say that as a 46 year old who has tried for a BQ twice in the last three years and has not been able to consistently hit those paces during long runs / workouts. I’ve come close once and I think it’s in me — and you are inspiring, but I know how hard it is to hit those workout paces!

    • Reply Sarah Hart-Unger August 27, 2023 at 4:06 pm

      thanks Jenna! I bet it is in you, too. The question is: can I get a little faster over the next 15 weeks AND still not get injured. I am really hoping.

  • Reply AM August 28, 2023 at 7:31 am

    So impressed with your run times. You should feel terrific! I am training for Chicago and am having a hard time getting much faster (I’m 52 but am sticking with it).

    • Reply Sarah Hart-Unger August 28, 2023 at 12:13 pm

      thank you! I have definitely slowed down from my 20s/30s but the super shoes help make up for some of the difference!

  • Reply San August 28, 2023 at 4:29 pm

    You’re so fast. What’s your rule of thumb for how long you use your running shoes, or what are the signs you need to replace them for you?

    • Reply Sarah Hart-Unger August 28, 2023 at 4:33 pm

      Speed is all relative and I don’t feel that fast. Regular shoes 400ish miles or when it gets close to there and I start to have any hint of pain. Super shoes are only supposed to work best for 100 mi or so!

  • Reply Jenny August 29, 2023 at 12:51 pm

    Nice week of workouts! Yes, the weather was slightly better on some days. I wish this were the start of our cooldown, but I know September will be super hot as always.
    I finally saw Barbie and thought of you! Yes, there were some adult moments but I think they would probably pass right over a five-year-old’s head.

  • Reply Kerry Camp September 21, 2023 at 8:55 pm

    Late commenting, again (I batch catch ups on a weekly basis on my blog reader—old school, I know!
    I know you like Asics for your daily trainers, have you tried the Asics Superblast yet? I was very skeptical, but got a pair a few months ago and have 700 (!!!) ish miles on them now, and they are only just starting to lose their responsiveness. I usually switch shoes out every 350 to max 400 miles, but have had a few friends report similar longevity with these so I had to try these out myself. I couldn’t more highly recommend!

    • Reply Sarah Hart-Unger September 22, 2023 at 6:17 am

      I love your commenting practice!!! I haven’t tried them! Will have to look into them – are they the Asics super shoe? 700 miles is amazing!!!

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