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Broadening My Cardio Interests

When I started this blog almost ten years ago, my two main fitness activities were running and lifting weights. I only walked to get from here to there, I rarely did yoga (not that I’m doing much of it now), and I certainly wasn’t one of those bikers I loved to hate. My goal was simple, to run for the rest of my life.

Fast forward to today where I have a healthy dose of reality and have come to realize that if I want to continue to run, it’s got to be on my body’s terms, not my brain’s.  As a self described cardio junkie I relish pushing myself to exhaustion and a hot and sweaty high. Fortunately, I found cycling to be far more enjoyable than I ever expected and it fills the void of having nothing scheduled on Saturday mornings because I can no longer go on long runs.

These days my goal is to continue to branch out on both my road and gravel bikes, walk at a challenging pace, and run shorter distances twice per week. In the non-cardio department, I’ll continue to strength train three days per week, stretch when I remember, and try to fit yoga into my busy schedule. It’s all about balance and enjoying what I do…


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…



Walking: 5K
• Average pace: 14:29
• Start time: 8:30 AM
• Location: neighborhood circle
• Weather: 74°, cloudy, and humid
• What I wore: shorts and s/s shirt


Cycling: 53 miles
• Average speed: 14.6 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 2,594 feet
• Start time: 7:05 AM
• Location: Frederick County, Maryland
• Weather: 65° and sunny, climbing to 81°
• What I wore: bike shorts, s/s jersey

For the second time on Independence Day, Bill and I drove to Maryland to ride the three covered bridges route with our friends. We started early so we could beat the heat (and traffic), have time for a relaxing lunch, and still make it home in plenty of time to celebrate our Nation’s birthday at our neighborhood block party.

The weather couldn’t have been more perfect for July 4th, traffic was light, and our ride felt nearly effortless. We had a delightful time and are considering riding the course again during the fall.

I don’t plan to recap this year’s ride, but for more specific details on the three covered bridges and our route, you can check out my 2020 recap here.



Strength training: 15 minutes of core and glutes



Strength training: 1 hour of full body

Walking: 2 miles
• Average pace: 15:55
• Start time: 7:37 PM
• Location: neighborhood circle
• Weather: 86° (feels like 93°), cloudy, and humid
• What I wore: shorts and tank top



Running: 5K
• Average pace: 9:45
• Start time: 6:40 AM
• Location: neighborhood trails
• Weather: 72° (feels like 74°), cloudy, and humid
• What I wore: shorts, tank, and visor

Rolling: 10 minutes

Stretching: 10 minutes

Exactly one month since my last run at the farm, I decided my back was feeling pretty much normal and to give running a try. I had run short segments when crossing the street during my walks, but other than that, I’d resisted the temptation to return to running too soon. I probably should have stopped after two miles just to play it safe, but I felt great and continued for 3.1 miles.

Bill brought his Insta 360 camera (affiliate link) to the trail beside our house to capture the end of my run. How fun is this photo!



Strength training: 1 hour of full body

Balance and stretching: 45 minutes



With rain in the forecast for the entire day, Bill and I didn’t plan a ride. Instead, we got light mist throughout the morning, and in hindsight, could have ridden gravel (our road bikes don’t do well in rain). I ended up with an unplanned rest day which I’m sure my body appreciated.


Last Week’s Blog Posts

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


  • • Did you do anything extra fun on Independence Day?
  • • What was your favorite workout of the week?
  • • 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.