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A Little Down Time

Honestly, I didn’t feel particularly tired after our incredibly fun 133-mile two-day bike ride from Key Largo to Key West, Florida, but I’d promised my body some cardio rest and I’m not one to break promises. The last couple of months I dedicated a lot of time on my road, gravel, and spin bike (affiliate link) as I trained to ride strong in Florida. Now that I’ve completed that training cycle, I’ll bring my cardio workout intensity down a bit until I’m regularly riding outside again in the spring. 

Unfortunately, I didn’t take advantage of my down week by doing yoga, walking, stretching, foam rolling –  all activities that would have been so good for my recovery. I felt a little loss without my beloved cardio and just sort of fell from 100% to 0%. It was almost like I had the post-vacation blues after my big event was over.


Overview of the Week

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



Travel and rest day



Strength training : 1 hour of total body



Rest day

During the afternoon, I taught a two-hour fitness machines orientation class that I teach twice monthly. In the class, I explain the basic principles of fitness and go over the importance of continuing to exercise as we age.  After about 20 minutes of lecture, I demonstrate how to correctly set up and use all of the cardio and strength training machines in the gym. Yes, it’s two hours of moving, but hardly a workout. 



Strength training : 1 hour of total body



Rest day



Strength training : 1 hour of total body

Stretching: 15 minutes

One of the exercises my physical therapist added into my routine two years ago was pistol squats. I forgot all about them until this summer when I added them into my strength training routine one day a week. I have such limited ankle mobility that my range of motion is pretty pathetic, and yes, I use my bench for tapping against so I can get a little lower and stand back up. I’m slowly progressing, but boy do I have a some work to do.



Rest day

Once again I taught the fitness machines orientation class at the 55+ community.


Last Week’s Blog Posts

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


  • • Do you ever take a week off from exercise? ~ I was like a lost puppy this week without doing any cardio.
  • • What one exercise that you do, do you feel least skilled at? ~ Definitely pistol squats for me…
  • • Did you run in a race this weekend?


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.