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Memorial Day

As we enjoy time with family and friends over a three-day holiday weekend, it’s important to remember that Memorial Day is a day set aside to remember and honor our military members who died while serving in the United States Armed Forces. These heroes gave the ultimate sacrifice defending our freedom.


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…



Cycling: 30 miles
• Average speed: 14.5 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 961 feet
• Start time: 7:07 AM
• Location: W&OD Trail Sterling/Leesburg loop
• Weather: 55° and sunny, climbing to 64° and breezy
• What I wore: bike bibs, s/s jersey, light jacket, and fingerless gloves (took jacket off at halfway point)

Motivated from the previous day’s ride on the W&OD Trail, I got out early for a quick solo loop. The weather couldn’t have been more perfect and I had a wonderful time. It was a good reminder of how much I love riding on the trail.



Strength training: 1 hour of total body

Walking: 2 miles
• Average pace: 15:01 minute/mile
• Elevation gain: 91 feet
• Start time: 4:56 PM
• Location: neighborhood circle
• Weather: 80° and partly cloudy
• What I wore: shorts, s/s shirt, and visor



Cycling: 40 miles
• Average speed: 13.6 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 2,070 feet
• Start time: 8:53 AM
• Location: W&OD Trail Ashburn/Hamilton loop with Thomas Mill and Woodburn climbs
• Weather: 64° and sunny, climbing to 73°
• What I wore: bike shorts, s/s jersey and fingerless gloves

Determined to get back into summer riding mode, I texted a couple of friends to see who was available to hit the hills. Luckily, one friend was available and more than willing to jump right back into the thick of things. He readily agreed to everything I proposed and we ended up riding farther than I’d initially planned.



Strength training: 1 hour of total body

While thinking about some of the exercises I don’t work into my routine very often, I though of pistol squats. My physical therapist had me doing them as part of my rehab a couple of years ago, but somehow I eventually quit. They’re still as tough as always and I’m back to only being able to do them with the assist of my TRX (affiliate link).



Walking: 4 miles / 1 mile
• Average pace: 16:03 minute/mile / 14:58 minute/mile
• Elevation gain: 178 feet / 52 feet
• Start time: 6:02 AM / 1:46 PM
• Location: neighborhood streets / neighborhood trails
• Weather: 51° and breezy / 69° and sunny
• What I wore: shorts, s/s shirt, two light jackets, gloves, and mittens / shorts, s/s shirt, and visor

Running: 1 mile
• Average pace: 9:41 minute/mile
• Elevation gain: 36 feet
• Start time: 1:30 PM
• Location: neighborhood trails
• Weather: 69° and sunny
• What I wore: shorts, s/s shirt, and visor

Kim and I mixed things up by power walking and talking; although you’d never know that I was walking fast based on by my average pace – I forgot to stop my watch while stopped to take a picture for our collage.

Later in the day, I ran for a mile just to test things out… I’ve gotten spasms in my back a couple of times in the past week, but I think they’re from not being careful with where and how I sit. Even though I felt fine running, I opted to walk the mile back to our house.

Collage credit: Kim


Strength training: 1 hour of total body

Balance and stretching: 45 minutes



Cycling: 45 miles
• Average speed: 12.6 MPH
• Bike: Salsa Warbird
• Surface: gravel
• Elevation gain: 2,316 feet
• Start time: 9:13 AM
• Location: W&OD Trail to Western Loudoun gravel loop
• Weather: 63° and sunny, climbing to 76°
• What I wore: bike shorts, s/s jersey, and fingerless gloves

There were signs placed about every half mile on the W&OD Trail honoring fallen military members and giving trail users an opportunity to reflect and say a little prayer for each young man and woman pictured.


Last Week’s Blog Posts

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


  • • Did you or anyone in your family serve in the military? ~ My father and father-in-law served in the army.
  • • Which workouts were your most enjoyable, toughest, and/or memorable? ~ Walking with Kim was my most enjoyable and riding gravel with my husband was the toughest.
  • • Did you run in race this weekend? ~ No


And that’s my rundown… Have a great week!


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.