Pablo’s Exciting News

I’ll keep this short and sweet, Pablo and I are pleased to announce that his dad and mom got engaged last Saturday, and yes, Pablo was there to witness the happy event!


Overview of the Week

Before discussing each day’s workouts, here’s an overview of my workouts from this past week. Scroll down for daily details…



At 9:30 on Sunday morning, Bill and I joined our oldest son for a 14-mile recovery bike ride. It was 63° and delightful as we rolled out of our driveway. I knew immediately that my legs were still tired and heavy from the previous day’s ride, but continued on. The first half of my ride felt really difficult, but once we turned and headed home (up hill much of the way) my second wind kicked in and I took off giving me an overall average speed of 14.8 MPH.

After dinner, Bill and I took a 1.5-mile walk (17.39 average pace).



I headed out at 5:50AM into a delightfully cool 61° morning for my 4-mile 4-minute walk/2-minute run intervals with an average pace of 12:31. I worked in strength training and physical therapy homework in around my clients.



On Tuesday morning I rode with Betsy for the first time in a couple of weeks. We did our usual out-and-back on the W&OD Trail, and because we’re getting faster, we’re able to ride farther in our limited amount of time than when we first started riding together this spring. We rode 18 miles at an average speed of 15.1 MPH. The 68° temps with low humidity felt amazing!

This particular section of the trail has been busy the last three weeks with the early work of a new parkway that will cross over the trail. Two weeks ago Bill and I had to stop and wait for three huge dump trucks to cross the trail, last week I watched as a tractor with a front end loader cleaned gravel off the trail from the previous night’s flash flooding, and this week we saw these power trucks lined up.


After dinner, Bill and I took a 2-mile walk (16:20 average pace).



I woke up to rain on Wednesday morning so I reset my alarm and went back to sleep for another hour. Once up I had plenty of time to strength train for an hour and do my PT homework before I logged on to train my first client. At 11 AM I sneaked out in the reasonable 79° to do my 4-mile 4-minute walk/2-minute run intervals at a 12:46 average pace.

After dinner, Bill and I took a 1-mile walk at an 18:30 average pace.



My legs were feeling very heavy so I took the day off in anticipation of my ride on Friday with Deborah and Coco.



I drove to a nearby town to met Deborah and Coco for a ride on the W&OD Trail on Friday morning. While taking my bike off the back of my car I could feel that the humidity had creeped back in, but at 79° it wasn’t too uncomfortable yet (it was 86° when we finished). We rode west and after a few miles we were in my neck of the woods. It was so nice to catch up with them since I hadn’t seen them in person since the spring of 2019. We had a great ride and finished 28-miles together at an average speed of 15.4 MPH.


Once we’d completed our ride, we enjoyed an outdoor lunch at Sweet Green in Reston Town Center. I still had 2 miles to go to ride back to my car (they’d parked 2 miles east of where I’d parked). I’d cooled down by the time I got back on my bike and my legs, were like, “Huh, I thought we were done!” Those final 2 miles were at a much slower speed, 12.5 MPH.



With a gravel ride planned for this morning and having ridden on Friday, I decided to give my legs somewhat of a rest on Saturday so I skipped my tentatively planned ride. Since I hadn’t lifted weights on Friday, I did an upper body only workout, followed by my physical therapy homework.


Here’s What You Might Have Missed

In case you skipped checking in on my blog this past week, here’s what you missed…


  • • Have you been able to meet up with friends this summer?
  • • Did you run in a virtual race this weekend?
  • • Are any races opening up where you live? ~ My friend Sarah is running Pikes Peak Marathon today. She’s still acclimating to the elevation, but she’s an incredibly strong runner and will do fine. What’s really worrisome is how smoke-filled the area has gotten due to the wildfires. Please send good vibes her way!


And that’s my rundown… Have a great week!




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!