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Taking a Little R&R
We rarely travel over the Memorial Day weekend, but this year is an exception, and a good one at that. As I type on Sunday morning, it’s 49° and rainy at home and 79° and sunny here in Fort Meyers, Florida. I’ll be popping on and off my blog over the next few days, but will catch up when I return to the rat race at home mid-week.
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 joined our Dawn Patrol friends at 9 AM for a going away ride for our friend Terry who is moving to Florida (not near where we’re visiting). Bill planned out a lovely 30-mile loop through the farmland around Middleburg and the sunny blue sky just made the ride all the more beautiful. Temps climbing from 76° at our 9 AM start to nearly 90° made it quite challenging. We’ve had such a cool spring that we just aren’t acclimated to the heat.
After our ride we took Terry to Lost Barrel Brewing for lunch. It’s a new local brewery with great food. I had a margarita flatbread with the most amazing pesto drizzled across the top. Since I’m not a beer drinker, I ordered a mint mango lemonade which was quite yummy.
I ran prior to seeing my 6:30 AM client which proved to be a really good call. I was surprised when I stepped outside at 5:50 AM into a light drizzle and after suffering through the heat on the previous day’s ride, a slightly wet 71° felt amazing – I finished my 5K with an average pace of 9:12. By the time I finished with my last client, it was 59° and raining steadily, and I was happy that my run was behind me.
I lifted for an hour mid-morning between clients and spent 20 minutes total foam rolling and stretching.
I planned my ride around Bill’s work schedule so he’d be able to join me for at least a few miles. It was noon by the time he was free and we rolled out of the garage, but at 67° and cloudy it was very comfortable. We rode westward on the W&OD Trail, and again did a side trip up Thomas Mill Road, a very steep (15.1% grade at one point) 1.55-mile climb. At the top we relaxed and took a few pictures before making the fun ride back down. Once at the bottom, Bill headed home and I continued on toward Purcellville. By the time I had finished my delightfully relaxing ride, it was a sunny 80° and I’d gone 45 miles at an average speed of 13.8 MPH.
My Garmin recommended a 17-hour recovery after the previous day’s longer ride, but my schedule demanded otherwise and I was out the door at 5:40 AM (about 13 hours recovery) for a 5K run. It was 69° humid with a welcome light spitting rain for the first 10 minutes. My legs felt heavy on the first lap, but quickly woke up and carried me to an average pace of 9:08.
As with most MWF’s I spent an hour strength training during a hole in my morning schedule. Once I wrapped up my last client I spent 20 minutes foam rolling and stretching.
Bill and I were out the door at 6 AM in the delightfully low humidity of 68° for a 32-mile part paved and part gravel ride. The combination of riding my 6-pound heavier gravel bike with the tire pressure (intentionally) dropped to 35 pounds (versus 80 pounds for my road bike), the annoying sound of my Garmin beeping every 5 seconds because it couldn’t find the cadence sensor, AND riding through poop on the trail early on and having that wonderful aroma sticking around for the rest of the ride made it a somewhat difficult, but very memorable ride. I was struggling on the first half of my ride; however, I eventually found my groove and had fun. By the time we rolled back into the driveway and washed my tires, the temperature had climbed to 76°.
Unless running errands counts as cardio, I skipped any organized form of aerobic activity. I’d planned to run, but decided my body would benefit from a rest day and reduced my workout to an hour of strength training followed by 10 minutes of stretching.
We left the 50’s something rainy day at home to fly to sunny and 90° Florida with our son and future daughter-in-law to check out the various venues booked for their upcoming wedding. Other than a lot of walking around Fort Meyers from our airbnb to their wedding venue and various restaurants, there was very little exercise. We did confirm, though, that we love their choices for the wedding and the rehearsal dinner.
Here’s What You Might Have Missed
In case you skipped checking in on my blog this past week, here’s what you missed…
- • How was your week of fitness?
- • How’s the weather in your neck of the woods?
- • 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!
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