Weekly Workouts + 2024 Fitness Goals

December 17, 2023

M: 5.8 mi @ 8:45/mi ave (Strava says 8:30, but there’s one mile that appears faster than reality) with my friend J. I definitely run faster when I’m with her but I didn’t feel like I was working too hard, so that was good!

T: 30 min Holiday Ride (Ally L) + 10 min EDM Ride (Lanebreak) + 20 min glutes + legs strength (Callie) <– this workout was great, just an efficient + very basic lower body workout that left me sore. I will make a note to repeat it!

W: 6.2 mi @ 9:25/mi. Weather was great on Monday and took a turn after that – it was almost tropical storm like down here, with mid-70s temps, humidity, and rain on and off. Come back FL winter!

R: 6.8 mi @ 9:25/mi; I wrote “windy and drizzly 73F” on Strava + 20 min full body strength (Jermaine). I went a little longer this day because it was hair straightening day, and so . . .

F: Rest day (Japanese straightening = 48 hours of abstaining from getting sweaty or wet)

S: 6.3 mi @ 9:20/mi. Another breezy/humid one. I listened to The Drop and now I am coveting AlphaFly 3 + 10 min Country Barre (Ally L)

S: 45 min 80s ride (Denis) + 5 min cooldown ride (Ally). I debated running because my schedule sort of got off, but next week’s weather looks so much better, so I rode. I remain impressed with how much I enjoy the Peloton cycling. I guess I shouldn’t be shocked, it’s so popular with others, but I find the time goes fast enough, I feel engaged, and I definitely get a good cardio workout. It’s also QUIET (ie, won’t wake up sleeping kids). I still haven’t converted the rental to a purchase but I honestly don’t think we’ll be giving it back.

NEW SHOES: I started running in the ASICS Novablast 3 more – I really like these (honestly as much or more than the pricier Nike Invincible 3) and they are under $100 so yay!


Running: 4 runs / 25 mi (lower bc . . . well, because of my hair. Ahh well)

Cycling: 2 rides / 24 mi

Strength: 2 x 20 min classes + 1 x 10 min barre class. Could be better but not terrible.

2024 Fitness Goals:

BQ. I want to BQ this year, either for Boston 2025 (May; would be a long shot, given long buffer times needed) or Boston 2026 (I get 10 extra minutes to BQ for this race because of my age, and assuming they don’t lower the standards this makes qualifying pretty realistic I think. They may lower them, though. Super shoes and downhill races and all that.)

In order to do that, I need to:

  • Not get injured. Which means continuing to strength train AND augment with barre / strength for runners / etc.
  • Run high-ish mileage (my body responded SOOOO well to the 50-60s mileage this summer. I never got to enjoy the fruits of this labor due to my crazy car incident but it was great to see the progress and know what is possible)
  • Race on a day that isn’t hot and gross. Hopefully Bayshore and/or JAX next year will provide decent conditions.

I don’t have any Peloton specific goals but I do think working in cycling may help me maintain/increase VO2 max and save myself a little bit of impact, so that will be a nice adjunct.

I am still working with the same coach I started with last year and hope for an exciting next year of running!


  • Reply Coree December 17, 2023 at 3:06 pm

    Well done! I do lots of transport cycling but have never tried spin, I think my fitness goals are to keep on with my walking/cycling mileage, and yoga, and then try spin 10x and see how I get on. I was sporadic with yoga for years and then told myself I’d go to yoga 1x/week for 3 months and if I hated it, I’d never make myself go again. By the end of then 12 weeks, it was less hard.

    I turn 40 next year and really need to sort some strength training that I don’t hate.

  • Reply coco December 17, 2023 at 4:44 pm

    you’ll BQ for sure, if no other non-running related injury, you are a running beast!!! Excited to follow your journey.

    • Reply Sarah Hart-Unger December 18, 2023 at 12:33 pm

      def not a sure thing but I think there’s at least some decent shot! Here’s to 2024 being a great running year for us both!

  • Reply Eva December 18, 2023 at 4:19 am

    I’m hoping to run a half marathon in March of 2024 and I also need to find some strength training that I like to do from home because my old IT-band injury starts playing up. I’m excited for you to qualify for Boston, that would be so great!

    • Reply Sarah Hart-Unger December 18, 2023 at 12:33 pm

      it would be, hope I can get there!!

  • Reply jennystancampiano December 18, 2023 at 5:49 pm

    I’m very glad running is feeling so good, and it’s great that you have your cross training option. I was using Peloton for the strength classes for a while, but since I don’t have a bike, I canceled it and started doing my own thing. But I think if you have the bike, it’s totally worth it. There are tons of great classes.
    Nothing is guaranteed (as we’ve learned) but you have a great shot at a BQ this year. My main fitness goal for 2024 is to not get injured, so I’ll be focussing hard on strength training, and I’d like to increase my running miles- but not at the risk of injury. We’ll see.

    • Reply Sarah Hart-Unger December 20, 2023 at 11:52 am

      totally get it!!! I can’t wait to see what you do in your ULTRA soon — such an amazing feat!! (Also hasn’t our weather been magical this week? It’s hard NOT to run more and tempt injury!)

  • Reply San January 5, 2024 at 8:46 pm

    What a solid week, Sarah. And your 2024 goal to BQ – awesome. I don’t think this is ever in my future, but maybe when I get older and keep up the running, it would become a possibility? Ha. Or, supershoes!

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