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The Week of Renewals

This is the year for doing all of my renewals for my business which are required biannually. My CPR, First Aid, and AED recertification was held on Monday, and due to Covid, the instructor has been limiting her classes to only two students. I was lucky enough to be the only person registered so I had a private class. It was my fourth time certifying with this particular instructor (I’ve been certified since 1977) and she was able to move quickly and go straight to testing which resulted in me leaving much earlier than anticipated. 

On Friday and Saturday I wrapped up my CEC requirements for the two-year period by attending the University of Virginia’s Running Medicine Conference via Zoom. I’d attending the same conference two years ago when the focus was on pelvic floor issues. This year focused on hip and hamstring issues and treatment options. The keynote speaker talked about how Covid-19 precautions have affected athletes training for the Olympics and protocols that will be put in place for the upcoming Olympics and Paralympics.


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…



Around 2:15 I hopped on my treadmill (affiliate link) for a 2-mile walk (17:11 pace) while chatting with my mom. After hanging up, I did a little work outside before getting on my spin bike (affiliate link) for some mellow spinning (15:00 MPH) while listening in on a Zoom seminar entitled Lessons Learned: Everything Marathoning hosted by the Charlottesville Track Club. The call featured 15 experienced marathoners including Joan Benoit Samuelson and was open to those registered for UVA’s Running Medicine conference which was held virtually later in the week.


I finished my spin a little before the presentation ended and had just enough time to stretch while listening to the last two speakers.



Like many strength training days, I lifted for an hour between my super early clients. I had a CPR, AED, and first aid recertification class scheduled for 1-4 PM so I’d left my afternoon open.

I finished my recertification earlier than expected and had spare time to go for a walk once home. It was a delightfully sunny afternoon and at 57°, I was thrilled with bonus time to get outside. I finished my 5K walk at a 14:39 average pace.



I met my friend Mary and a new-to-us cyclist at 1:30 PM for a part roads and part W&OD Trail ride. Mary and I had time to ride longer than the scheduled 1-hour and after dropping off our new cycling friend, we continued for a total of 32 miles (13.7 MPH). It was our first 70° day since last fall and was the perfect day to be outside.

Part of our ride took us through the parking lot of the Ashburn Metrorail Station at Moorefield Station which will be the last stop on the Silver Line when it opens early next year. Mary and I couldn’t resist taking each others pictures doing as the sign suggested. 😉

Once home, I stretched for 10 minutes, showered, and then walked with Bill to pick up chicken and steak tacos for dinner from The Wine’ing Butcher.



I’m not sure why, but I was on a roll Wednesday morning! I lifted for an hour prior to my 6:30 AM client, ran once I wrapped up that and my next two sessions, worked some more, and finally wrapped it all up by stretching and foam rolling.

I had been a little nervous about how my run would go after last week’s calf pain and had allowed an 8-day recovery just in case. At 46° and sunny by the time I got outside, it was prefect running weather. I focused on not looking at my Garmin (affiliate link) and running by feel (I think I started out too fast last week because I was cold); and I promised myself that I’d stop the second I felt any pain. Luck was with me and I felt great and finished 5K at a 9:38 average pace.

After wrapping up work, I warmed up again so I could stretch and foam roll with my Rumble roller (affiliate link) for 10 minutes each.



It was surprisingly warm at 78° when I rolled out of our driveway just before 2 PM for a ride along the W&OD Trail. I rode alone until 3:30 when I met my friend Betsy for her first ride outside of the season. It worked out great and I was able to complete 32 miles (14.8 MPH average speed) to her 14. On our way home, we stopped by The Wine’ing Butcher and each picked up sides for our dinners. Riding the short distance home with Brussels sprouts and orzo salad in a bag tied to my handlebar proved interesting.



Up early, I lifted for just over an hour prior to training my only client of the day. I’d canceled all other work appointments so I could attend the UVA Running Medicine Conference from 8 AM to 5 PM via Zoom.

After sitting too much during the day while gazing out at the gorgeous weather, I hit our neighborhood for a 1-mile walk sans Garmin once the conference ended.



Inspired by our cohost Kim, I set out at 6:30 AM for a Pi Day run (9:20 average pace) a day early because I’d be cycling with friends today and who wants to cut their ride short at 3.14 miles. 😉 It was 43° and hinting of spring as the sun gradually made its appearance over our peaceful neighborhood. I felt great and focused on form – that’ll happen after spending a day listening to expert presentations on running medicine. More on that in a later post.


Once home from my run, I stretched, foam rolled, and showered before hopping back onto Zoom for day two of the Running Medicine Conference.


Here’s What You Might Have Missed

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


  • • Are you required to take continuing education classes for your profession?
  • • Do you have any particular running form issues you’re trying to improve?
  • • 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.