Weekly Workouts

September 3, 2023

14 Weeks to Go

This was my highest mileage week yet and I felt really good while running overall (except for Thursday!). (Just edited b/c I did have migraines and would not say I felt awesome overall, but while running things were positive.)

M: 9 mi, mostly with my running friends, 9:42/mi average

T: 7.95 mi total (7 mi easy + 6 x 30 second strides) + 20 min barre (Peloton / Hannah Corbin) + 15 min hip mobility (Peloton / Kirra Michel)

W: 8.66 mi total interval run – 1 min x 16 at 5k pace with 1 min jog recoveries. Interval pace ranged from 7:07/mi to 7:32/mi. 3 mi warmup / 2 cooldown. This workout went by so fast, it was fun. The weather was terrible (over 80 degrees with a super warm wind, I think related to the outer portions of Idalia). (Wore AlphaFlys for this one as I usually do for speed).

R: 7.5 mi easy pace which I described as “gross weather + tired legs” – can’t win ’em all! 10:32/mi. 30 min full body strength (Peloton / Callie Gullickson)

F: 6 mi easy pace 9:38/mi average, felt much better (weather was improved slightly too).

S: 16.07 mi easy – weather was 75-77F and 91% humidity and honestly it felt like such an improvement! 9:45/mi average. As usual a bit of a progression run (slow starting miles + faster finishing ones) but no marathon pace or tempo stuff.

S: planning on ~30 min yoga for runners + more hip mobility stuff

Total = 55 mi + strength x 2

if you can run 55 mi and only have 134 feet of elevation . . . you are probably in Florida 🙂

Improvement, seriously:

Okay maybe not “crisp” or anything but I don’t see any lows in the 80s and that is a good thing.


  • Reply Lisa of Lisa’s Yarns September 3, 2023 at 6:21 pm

    Girl I could not finish a run at 16.07. I was so anal when marathon training. I could only end on the quarter mile! Now I will just shut off my watch at the even mile mark if I am close to home. But all that said, nice work on the runs. 9 miles before a day of work is A LOT!! I am so in the weeds right now between piecing together child care and other things going on at work. I am SO READY to get back on a schedule.

    • Reply Sarah Hart-Unger September 3, 2023 at 6:29 pm

      Haha I didn’t mean to. I didn’t feel the little mile marker at 16 so it just happened !

      • Reply Lisa of Lisa’s Yarns September 3, 2023 at 9:26 pm

        That is one of the things I don’t love about the Apple Watch. The mile alert is SO subtle. I never feel it.

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