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Giving my Weekly RunDown Infographic an Update

As things have changed over the last year, I thought it was time to update my weekly infographic. It was time to give cycling its own section and time to downgrade my weekly running goal from three to two times per week. Recovery and preventive care is still a work in progress so I changed those up a bit as well. Even though I’m very self-motivated in the exercise department, knowing I’ll have to fill out this little infographic at the end of each week holds me somewhat accountable in the other departments.


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…



Bill and I braved the 36° (feels like 29°) as we headed out for what was my coldest ride to date (as an adult). We rode from home to meet our friends near Green Lizard Cycling, about ten miles away. My fingers got very cold during those first miles – I have the perfect two pairs of cycling gloves for layering, but can’t wear the heavier ones with my wrist brace so I was stuck with stretchy knit gloves as my top layer… Even though my fingers were cold, my torso got too hot so I ran into GLC’s restroom and took off my sleeveless base layer before joining our friends. My long sleeve jersey and really cool see-through wind breaker were the perfect combination for the rest of the ride.

It was 44° (feels like 42°) when I finished – I dropped off when we looped back near our house. I finished my 30 miles at an average speed of 13.4 MPH, but Bill continued on and finished with 55 miles for the day.



I did an hour of strength training between morning clients, but skipped my planned afternoon cardio workout because I felt like I was getting sick (sore throat and general achiness).



After a good night’s sleep I woke up feeling great without a hint of the previous day’s aches or pains. I opted to keep things easy and go for a walk in lieu of running, but once I got out in the delightfully sunny 45° at 11:40 AM, I ended up walking a 10K. I kept a steady pace at 14:49 and finished feeling invigorated.

True to keeping my 2021 goal, I spent 15 minutes stretching after my walk.



I squeezed in an hour of strength training between morning clients and then in the late morning I hopped on my spin bike (affiliate link) for 15 miles at a 16.4 MPH average speed.



Some workouts go as planned, some do not… I set out around 1 PM in the delightful 53° to walk a mile to the W&OD Trail, run a 5K on the parallel gravel horse path, and walk a mile home. Three-quarters of a mile into my run my right calf tightened up and demanded I stop running immediately. I just happened to be at “our bench” so I did a few McKenzie press-ups and added some mileage to my walk home from the bench so I’d finished up walking with a 5K.

  • • 1 mile walk – 14:16 average pace
  • • 3/4-mile run – 10:02 average pace
  • • 5K walk – 15:56 average pace


I’m not sure if my calf tightening up is the result of a calf or a spine issue. I hope it’s calf related, but my gut is telling me it’ spine related. After five minutes of walking, it quit hurting and hasn’t bothered me since. If it was a pulled calf muscle, it would be hurting when walking…

And to add insult to injury, I got a little chilly because I’d dressed in shorts and a short sleeve shirt expecting to warm up during my run and my apparently-poorly-rinsed-out water bottle caused my water to taste like soap. 😭



I’m not sure what it was, but it took me two hours to get about an hour’s worth of lifting under my belt. Yes, there was a beautiful sunrise and I stepped outside onto our deck during my workout to take a photo and post it to Instagram, but was I really that distracted?


Later, during my Balance and Stretching class, I incorporated about 10 minutes of yoga into our balance portion and got in 15 minutes of total body stretching during the stretching portion.



Saturday morning started off with a walk with Bill and Pablo – there’ve been two half-mile walks each day with him since Thursday night when we started watching him for the long weekend, but this walk was a little more relaxing and scenic.


After my walk, I hopped on my spin bike and enjoyed cycling 22 miles with these lovely blogging friends. Our Zoom called ended after 40 minutes so I texted Kim to see if she was going to continue riding – she was so we FaceTimed for the remainder of my ride. I need to ride with friends more often because even though it didn’t feel like it, I was riding faster than normal and finished up with an average speed of 17.4 MPH.

Photo credit: Coco

After my spin, Bill and I decided very spur of the moment to take Pablo on a hike at Red Rock Wilderness Overlook in Leesburg. It’s a 1.7-mile loop trail with beautiful views of the Potomac River. It was 42° and once again I would have been underdressed had Pablo not wanted to run the trails. Despite telling myself I wouldn’t run for a while  after Thursday’s calf issue, Bill and I ran/walked the sometimes muddy and sometimes leaf covered rolling hills with the little pooch (and I felt great). We finished the hike with an average pace of 18.49. I’ll recap the hike later in the week, but for now here’s a picture of Pablo having a blast!


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 done Zoom workouts with friends? ~ I had done Zoom happy hours, but this was my first workout.
  • • Do you like to hike?
  • • Did you run in a race this weekend? If so, was it live or virtual?


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!


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.