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Send Positive Vibes My Way

We’ll be heading out for the Reston Century shortly after this publishes so if you’re reading this prior to our expected finish time of around 2 PM, please send positive vibes my way!


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…



Out for a few more days from heavy exercise after having a squamous cell carcinoma removed from my upper lip, I stayed close to home and went on a late morning 4-mile walk (14:37 average pace) under the shaded canopy of trees on our neighborhood trails. It was pretty cool at 74° with a break from the weeklong stifling humidity. Later in the afternoon I hopped on my spin bike (affiliate link) for an easy 10 miles at a 15.8 MPH average speed.



I multitasked by riding 12 miles (15.5 MPH average speed) on my spin bike during one of my virtual sessions. My client laughed and noted that I wasn’t even sweating or breathing hard, to which I replied that I was doing it correctly and per the doctor’s orders because I wasn’t supposed to be working out hard enough to significantly increase my blood pressure.



Once again I multitasked at 6:30 AM while virtually training my only client of the day, a rescheduled Wednesday appointment. I kept it steady and easy, and even though I wanted to ride longer, I stopped at 12 miles (15.8 MPH average speed).

At 2:30 PM I headed out to the covered neighborhood trails for a 5K walk. At 86° it was overcast, but still slightly cooler under the trees. I pushed into a little bit of running during the final mile (shhh, don’t tell my doctor) and finished my mostly walking walk with a 14:26 average pace.



It was one week post surgery and I was allowed to resume my normal workouts so I headed out at 6:45 AM in the 75° 100% humidity for a 5K run at a 9:33 average pace – I could see the moisture hanging in the air. Once back in the house I noticed that a tree had come down during the overnight storm and landed in the creek. A few branches had fallen on our side of the creek so I spent about 20 minutes cleaning up the mess.


After training my morning clients I spent just over an hour doing my strength training exercises.



It felt great to be back out on my bike for an early morning ride with Bill. It was 72° and dry when we rolled out of our cul-de-sac at 6:30 AM (we had about 5 inches of rain over the course of the week). We rode along the W&OD Trail and our favorite less traveled roads to Purcellville and back. We skipped both of the side road climbs, opting instead to save our legs for the century where we’ll have 5,500 feet of elevation gain. I arrived home from my 38-mile ride (14.5 MPH average speed) with 5 minutes to spare before my first client arrived.



I spent 30 minutes lifting upper body and core while skipping my legs so they could rest for the century. I also taught my usual balance and stretching class at the 55+ community where I participated leading 45 minutes of strengthening exercises, balance drills, and stretches.

Later in the afternoon I picked up my new gravel bike! It’s a carbon Cannondale Topstone and is light as a feather (18 pounds) as compared to my steel Salsa Journeyman gravel bike (24 pounds). I love the electronic Di2 shifters on my Specialized road bike so much that I had the shop custom fit the Cannondale with the same shifters. I can’t wait to give it a ride next week!



Bill and enjoyed a low key day without any workouts while resting for the big ride. We did have some very special lunch guests visit, including Baby Bean and Pablo!


If You Haven’t Checked in, Here’s What You Might Have Missed

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


  • • What types of things derail your workouts and how do you handle it?
  • • How was the weather in your neck of the woods last week? ~ We had lots of rain and oppressive heat and humidity from Tuesday afternoon on…
  • • 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.