Fitness Reading

Weekly Workouts + Reading

January 21, 2024

Week 3/52 Workouts:

M: Moderate Monday with J – 9 mi @ 8:28/mi average. I did 4 x 20 second strides at the end. Blah weather (71F, 91%, cloudy).

T: “Chill Square” Tuesdays (this is definitely a ritual at this point). 9:25/mi for 8 miles. I run a square shaped route at an easy pace and listen to Deep Questions. I also listened to my coaching program’s podcast – Microcosm. Linking bc it was a good episode!

30 min glute/leg (Andy Speer) Peloton strength workout in the afternoon as a work-from-home day work break.

W: Group run with J + J – one of my friends just started a new coaching program and had 2 mi @ 8:30/mi on the docket so we ran with her. 9 mi total @ 9:21/mi ave. Weather was better. I did 6 x 20 strides at end.

R: Half square run, 8 mi @ 8:54/mi. Was a bit faster than I really needed it to be mostly because I was running late! 30 min Peloton strength upper body (Callie Gullickson). She is so pregnant right now and her workouts are still as challenging as ever (to me, anyway)

F: 7 mi taken super easy because I knew I was racing a 5K on Saturday! 9:56/mi with 6 x 20s strides at end where I tried to ‘practice’ 5K pace.

S: 2 mi warmup @ 10:10/mi, 5K @ 7:16/mi (PR!!! YAYYY!), 1.5 mi cooldown with friends, and then 5 mi once I got home to finish my prescribed workout. I actually ran to the soccer field to meet Josh and G and got to see her game. It was so cute.

(PS: Runalyze predicted my 5K time almost down to the second – I am now apt to take the other predictions more seriously. I am actually surprised about its accuracy as part part of the calculations are based on HR data and mine is garbage half the time!)

kind of impressive Runalyze — just 1 second/mile off!

S: Will be strength (full body though I am going to keep weights on lighter end for legs bc of yesterday’s race – though I’m not super sore, my legs feel a bit tired) + yoga

TOTALS: 52.68 mi / 3 x 30 min strength / 1 x 30 min yoga <– assuming today’s workouts go as planned; will update this if not!

My next race is A1A in Fort Lauderdale in 4 weeks. Based on the 5K, I think I may be able to PR there too IF things go well AND the weather cooperates.


Why not add another “tracking” category to today’s post? Haha. We will see if this lasts.

Last week (Sunday through Saturday) I:

  • Finished The Heaven & Earth Grocery Store (p 207 – 380, the end)
  • Finished The Ruthless Elimination of Hurry (p 170 – 257, the end)
  • Started The Peculiar Sadness of Lemon Cake (p 1 – 130)
  • Started The Emotional Lives of Teenagers (intro – 45)

As I’ve noted, I would highly recommend Heaven & Earth! Ruthless Elimination of Hurry had some interesting ideas in it; however it came from a highly religious Christian angle. Since that is not my tradition/belief system personally, I just kind of took those parts as cultural study and focused on the secular application of the author’s wisdom / ideas, which I enjoyed!

Book finished so far in 2024: 3 (2 NF / 1F)

Books in progress: 2 (1 NF / 1 F)

Maybe I’ll have my 2024 books page up by the end of the week 🙂


  • Reply Emily January 21, 2024 at 8:35 am

    As a reader (and runner) would love to see your reading tracked! Regardless look forward to your 2024 books. And congratulations on the PR!!

  • Reply Lisa’s Yarns January 21, 2024 at 8:53 am

    I like seeing what you are reading! I am glad heaven and earth was a more successful read for you. It was ‘just ok’ for me.

    You had a great week of workouts! It’s nice to have fast friends to run with! I continue to be impressed that you run 8-9 miles and strength train in the same day!!!

    • Reply Sarah Hart-Unger January 21, 2024 at 9:06 am

      I can really only achieve that on a work-from-home day with the strength training done as a’break’!

  • Reply coco January 21, 2024 at 6:00 pm

    My mileage is increasing slowly to 40s now. I’m impressed you feel so normal with 50s week. Do you get tired? I feel like somedays my legs are not fully recovered for the next day. And it’s trick when to do strength workout to avoid affecting the legs/shoulder the next day. Have you had this problem?

    • Reply Sarah Hart-Unger January 21, 2024 at 6:07 pm

      I honestly don’t get that tired though I’m sure eventually I would. Or if I’m tired I just run slower and I don’t mind doing that. I may be an outlier regarding this though. Josh will often say “my legs are tired” on a higher mileage week. I feel like I’m always limited more by cardiovascular fitness than my legs so maybe that’s why? Not sure!

      • Reply Sarah Hart-Unger January 21, 2024 at 6:08 pm

        Oh but re: strength I absolutely feel and go slower after lower body strength days. This to me is more tiring than the volume of running.

  • Reply coco January 21, 2024 at 6:33 pm

    Thanks! I guess it’s a mixed of higher mileages and work load/stress that compound my feeling of being tired. I hope to feel better in a month of so, when the work stress/anxiety lowers.

  • Reply Paul January 24, 2024 at 12:20 am

    Maybe you could add to your reading list “what about men?” by Caitlin Moran. She has taken on the challenge to help mothers understand their sons. My wife and daughters-in-law raved about it – so I read it too.

  • Reply San January 31, 2024 at 2:05 pm

    Congrats on the 5k PR! I love when predictions are so accurate. I did two Team Wilpers Run Challenges before my last half and they predicted my HM pace (PR) down to the second. I was so impressed.

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