Weekly Workouts

October 1, 2023

10 Weeks to Go

Thinking of all of you in taper mode for Chicago in 1 week (Coco, Chelsea, Kristie and probably others!). If it seems like my training cycle has been endless . . . it kind of has. I basically started targeting this race in February though it’s been a gradual ramp up since then. I’m not tired of training but I am getting a little bit antsy for race day to loom closer. However, hopefully the next 10 weeks will serve as opportunity for further improvement and MAYBE some more runs in better weather?

(Probably not happening soon, though.)

M: 9 mi with group @ 9:21/mi average

T: I OVERSLEPT (which almost never happens) but managed to squeeze in 6 mi @ 9:38/mi which felt terrible for some reason.

W: Successful speedwork day! 16 x 2 min at perceived 10K pace (2 min is just a bit over 400m for me) with 90 second rests. 3 mi warmup / 1 mi cooldown for 10.38 mi total @ average 9:08/mi, speed segments 7:24-7:42/mi. This felt better than prior weeks even though the intervals were more and rest period shorter. Taking 2 gels helped I think.

R: 9 mi easy run @ 10:05/mi, 10 min barre (Ally Love / Peloton) + 20 min full body strength (Ben Alldis / Peloton)

F: “Chill tired run” is how I labeled this on strava, 8.1 mi @ 10:30/mi average

S: 16 mi long run, ave 9:38/mi. Felt really humid, even for us (temp 79F, dew point 77F, 92-95% humidity). It’s been very stormy lately though so I was just happy not to have to worry about lightning.

S: Will be the usual yoga + barre recovery day!

Total = 58.5 mi // strength x 1 (missed Tuesday’s session and didn’t try to make it up)

September total = 256.7 mi – highest total I’ve had. (I did run before January, I just wasn’t using strava then!)


  • Reply MP October 1, 2023 at 9:59 am

    Fun listen: Thought it was super fun to hear Kara Goucher and Des preview Chicago marathon in Nobody Asked Us podcast.

  • Reply Jenna October 1, 2023 at 1:50 pm

    Question about your easy paces: do you have to consciously/purposefully try to run slower, or are you tired from the hard effort? I ask because my “fast” paces are similar to yours, but I find it hard to slow down for easy runs. I tend to settle around 9:10 pace for most easier/longer runs. 8:30 for runs where I’m pushing it and 7:40-7:10 for intervals. I’m thinking I may be tiring myself out by running too many miles at that 9:10 pace, but that’s just where I settle if I’m not thinking about it. Should I be more deliberate about running easier on easy days?

    • Reply Sarah Hart-Unger October 1, 2023 at 3:31 pm

      Nope, I’m seriously tired. The heat contributes. I could pick it up if someone told me to, but my coach says to do easy days truly easy so it’s slow! I don’t remember training with such a difference between my easy and faster paces in the past but it seems to be working this time around!

      • Reply Jenna October 1, 2023 at 5:38 pm

        I rarely have to factor heat in (Great Lakes/Northeast region + early morning runner means it’s very rare for me to be training in anything warmer than 70 degrees.) it’s so hard to know what is best without personalized advice. I’ve seen social media posts about running slower on easy days, but I can’t get rid of the idea that stronger overall runs make me a stronger runner. Also — as a busy person, and extra 40 seconds per mile can be the difference between squeezing in a particular distance and not! Who knows!!!???!!

        • Reply Sarah Hart-Unger October 1, 2023 at 7:28 pm

          Almost all of my runs for the past several months have been 77-82F and 80-100% humidity so . . . that may make some of the difference. When I see people’s “dewme” (i don’t use it) it often adjusts by ~30-40s. So that’s probably part of the story! But I guess I do believe that going slower on easy days might help prevent injury and that’s what I fear most!

  • Reply Lisa’s Yarns October 1, 2023 at 3:29 pm

    The twin cities marathon got canceled today due to weather conditions. 🙁 It’s really hot and humid – we will probably set a heat record today. My boys were so excited to spectate at the marathon, especially my 5yo. We can walk to miles 8-9 of the course from our house. I feel so bad for all those who trained! But it is very hot and humid and our start time was too late (8am) for this kind of weather.

    I can’t wait to see what you do at your marathon!! So excited for you!

    • Reply Sarah Hart-Unger October 1, 2023 at 3:32 pm

      Oh wow that is soooooo tough for the runners!!!!!! I can’t decide if it was good they cancelled or not 🙁

      • Reply Lisa’s Yarns October 1, 2023 at 4:20 pm

        We had similar conditions in 2007. Chicago canceled that day and we didn’t and I think the race director regretted it back then. I think since the start time is 8am it would have been too warm already and it was very sunny with no clouds. I don’t envy the decision she had to make! I would have been devastated if I was racing!!

  • Reply Coco October 1, 2023 at 9:47 pm

    Transiting through Tokyo now. Just listened to the Ali podcast, this is feeling real!!!

    • Reply Kristie October 2, 2023 at 10:15 pm

      Great recommendation on this podcast! And thank you for the encouragement, Sarah. It’s shaping up to be a great weekend in Chicago!

  • Reply AM October 2, 2023 at 7:29 am

    I love how you used to call Monday your “fast” friends and now they’re just your running group… you caught up! I’m running Chicago on Sunday. The weather looks perfect and my cheer squad will be at mile 20. Let’s go!

    • Reply Sarah Hart-Unger October 2, 2023 at 8:31 am

      I will never catch up to one of them, the one that started the group 🙂 but I’m not trying to! I love how inclusive the group is. Yayyy another runner I “know” doing Chicago!!!! Excited for all of you!

  • Reply jennystancampiano October 3, 2023 at 5:16 pm

    Yes you have had a long buildup to this marathon!!! Great week of training. I felt like it was the “teensiest” bit less humid today? Or maybe it was my imagination. Anyway it’s October, we can start hoping!

    • Reply Sarah Hart-Unger October 3, 2023 at 5:18 pm

      I thought today felt really nice but partly b/c light rain! It was only like 75F!!!

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