Weekly Workout Report: 11 Weeks to Go

September 24, 2023

77 days until race day

M: 9 mi @ 9:48/mi with running group

T: 8.28 mi @ 10:07/mi, just a regular easy run + 30 min strength for runners (Becs Gentry / Peloton)

W: Speed day! 3 warmup / 2 x 12 min @ 10K pace with 2 min recoveries / 2 cooldown = 10.54 total @ 9:19/mi average. I didn’t push it super hard on the intervals; ranged from 7:23 – 7:50/mi.

R: 8.06 mi @ 10:19/mi at home

F: Run with Laura!! Easy shakeout which ended up being the perfect prep for Saturday; 4.2 mi @ 11:17/mi (lots of traffic lights and city obstacles) + 20 min strength for runners in the hotel gym beforehand (Becs Gentry / Peloton)

S: 18.6 mi with 3 x 4 mi @ marathon pace with 3 min recovery jogs between each. I did this run in mid-50s temps in Boston and it felt amazing. Average pace for the first MP block was 8:14, second 8:11, third 8:06 (this part included a 7:48 mile because I got a little overzealous when I switched from podcasts to music – that was not a sustainable pace though!). Overall run average 8:45/mi. This run felt like such a payoff for the summer of slogging in high heat + humidity. It really felt like a breakthrough run for me!

really thrilled w this run!

S: Will be yoga + barre mostly to streetttttch everything out

Total: 58.7 mi / strength x 2

I’m getting excited for my race, even though it’s still a ways off!! Inspired by Meghann Featherstun who just ran a PR 2:49 in Berlin (and she just turned 40!!!). PRs in your 40s are possible (especially if you never trained hard in your 30s . . . which is definitely true in my case).


  • Reply Lisa’s Yarns September 24, 2023 at 12:50 pm

    Wow. 2:49!! That is incredible! I am glad your long run felt so good in the cooler temps. All your hard work in the heat and humidity is paying off!!!

    • Reply Sarah Hart-Unger September 24, 2023 at 3:36 pm

      She is amazing. Obviously I am not aiming to be in her league but it’s so cool that she could do that and PR at 40!

  • Reply Coco September 25, 2023 at 5:42 am

    Such an inspiring finishing time.
    It gives me hope. And congrats on the 18 miler, solid pace.

  • Reply KDR September 25, 2023 at 8:57 am

    Have you been using Peloton for your yoga/barre classes? I’m interested in any recommendations you have for instructors/classes?

    • Reply Sarah Hart-Unger September 25, 2023 at 9:56 am

      Yes! Love kirra michel for yoga, barre with Hannah Corbin or ally love

    • Reply Sarah Hart-Unger September 25, 2023 at 9:57 am

      If you have strava and follow me it shows the exact classes too!

  • Reply Jenny September 28, 2023 at 8:57 am

    Oh, I can just imagine how incredible that long run felt. Mid 50s after our summer weather would feel like heaven. I’m glad you had such a confidence booster! You’re doing Jacksonville, right? At that time of year, and that much farther north, you have a good chance of some decent weather. Fingers crossed!

    • Reply Sarah Hart-Unger September 28, 2023 at 9:34 am

      yes Jacksonville! I am SOOO hoping for a 60F or below day – which apparently is not uncommon for that race? But I could always strike out. At least I can say I am EXPERIENCED running in the heat!

  • Reply san September 30, 2023 at 4:13 pm

    Nice work and great consistency!

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