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Overview of the Week
Here’s my complete rundown of workouts from this past week completed either outside or in our home gym. Scroll down for a details from each day.
Sunday
We had another gorgeous Sunday on tap so Bill and I took advantage of cooler temperatures and low humidity to go on a 5-mile afternoon walk (18:45 pace) on the paved trails through our neighborhood. While out we saw our friend Amanda and her daughter who were out working on a Girl Scout project. It was so nice to see a friend even if I couldn’t give her a hug!
Monday
Monday started with a 5-mile walk (15:12 pace) around my neighborhood in the 59° temps – my neighbors who were out must have thought I was nuts because I was rocking bright pink gloves with this outfit. Not only did the colors clash, but who wears winter gloves in June? I had a 2-hour mid-morning hole in my work schedule and knocked out both my strength training and physical therapy homework.
Tuesday
I returned to physical therapy Tuesday morning and even though it was great to see my physical therapist Ashley again, I’d rather my back behave so physical therapy wasn’t a necessity. A combination of being sick with the flu during the early days of the corona virus pandemic and fearful to go out with my compromised immune system, I called it a wrap with my PT sessions. Even though my back was feeling much better, it hadn’t fully healed and I’m hoping a few more sessions/weeks will get me back to feeling normal.
Due to the heat, my cycling friend and I rescheduled our 11 AM Tuesday ride to 9 AM Thursday. I took to the comfort of my basement and rode 15 miles on my spin bike (affiliate link) at a steady 15.5 MPH. My PT reminded me to ride upright rather than hunched over in racing position, something much easier to do on my spin bike.
Wednesday
Wednesday was a light work day, but I chose to beat the heat and headed out for my 5-mile walk at 5 AM rather than later in the day. I had a mid-morning cancelation and sneaked in my own workout and PT homework during that time.
Thursday
I not gonna lie, I’d much rather ride at 6 AM than later in the summer heat, but when coordinating work schedules with your cycling friend you do the best you can. Luck was with us on Thursday, though, and refreshingly cool rain droplets started falling midway through our ride. We pumped out 15 miles at 13.6 MPH.
That evening I did my PT homework.
Friday
On a whim, I decided to get up with Bill and head out for my own bike ride when he left to meet his cycling group. I didn’t ride with the group because I haven’t ridden more than 26 miles this season and need to stick to my plan of adding only 5 miles per long ride each week. I kept it to 10 miles while working on my cadence and finding the right gears. I find that I prefer to power harder at 60-70 RPM’s rather than spinning faster at 80-90, especially up hills. I focused on speed and RPM consistency as I navigated the 2 little hills on my circle. Worth noting, the weather was delightful at 63° with low humidity.
I saw a client immediately after my ride and then lifted for about an hour. By the time I taught my balance and stretching class, my legs were toast!
Saturday
I had my second physical therapy session for this go through on Saturday morning at 8:30. Back home, Bill and I had a very relaxing morning just chilling on our deck in the 75°/low humidity. After lunch, I took a 2:40 nap!
Here’s What You Might Have Missed
In case you skipped checking in on my blog this past week, here’s what you missed…
Questions:
- • What is something that you know you should be doing one way, but it seems more natural your way?
- • How’s the weather in your neck of the woods?
- • Did you run in a virtual race this weekend?
And that’s my rundown… Have a great week!
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I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!
Disclaimer: This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a small commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.
Nice week! I am very guilty of workout wear clashes, especially in winter. Hey, fitness first and fashion second.
Beckett @ Birchwood Pie recently posted…Weekly Sweats: Another Virtual 10k and Another PR
Thanks, Beckett! And yes, always fitness first!
I am also really enjoying biking outside quite a bit. We really had a nice couple of days around here! Love the lower humidity. Have a great week ahead and thanks for linking up
The weather this weekend has been magnificent!
I feel you re: PT. I love my guy, but I wish I dind’t need to see him. Naps are so underrated.
Naps are definitely underrated!
I’m still figuring out the biking thing with all.the.gears. I agree with you, I’d rather pedal hard uphill than do so many revolutions and seem to get nowhere LOL It feels like a better (more effective?) workout. Maybe I’m just a martyr? Aren’t those early morning walks nice? 😉
I love my early morning time outside, especially this time of year.
I hope going back to PT can finally get your back back on track — but you sure keep fit in other ways.
The weather has been weird. A chilly weekend — I had to do Yoga on the raised deck, rather than the platform, yesterday — it’s much warmer on the deck. The day before was too cold to do Yoga outside at all!
Thank you, Judy! Wow, that’s amazing, but we had some breezy days where it would have felt pretty chilly doing yoga outside.
It’s great that you can see you PT again — although not great that you need to, of course! I prefer a lower cadence on hills too, but do notice I get up them quicker if I shift gears for a faster cadence. I am trying do it “right” and also trying to get comfortable going faster on descents instead of riding the brakes.
The whole gear thing on hills makes perfect sense, but it just doesn’t seem natural to me. Perhaps it’s because I spent so many years as a kid on a single-speed bike where I had no choice but to use power by standing up to get up the hill to my granddad’s house. 😉
So happy that you can go back to see your PT! I was finally able to go see my ART doctor last week and it felt amazing. I could feel so much tightness in my body so it was nice to get all the kinks out.
That’s great that you were able to see your ART doc last week. Hope you’re still feeling the positive affects!
Busy week for you! The weather here is weird. It was warm early in the week and then it cooled down. Now it is warming up again.
I was hoping to do one virtual race on Saturday (10K) as part of the Uncanceled Project but just didn’t feel up for running at all.
Zenaida Arroyo recently posted…Tuesday Topics: My training philosophy
It’s been really cool here this week, but that’s supposed to change tomorrow as the heat and humidity move back in.