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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…
Sunday
Walking: 5K
• Average pace: 14:28 minute/mile
• Elevation gain: 133 feet
• Start time: 8:31 AM
• Location: neighborhood circle
• Weather: 67° and sunny, climbing to 74°
• What I wore: shorts, sleeveless tee, and visor
Monday
Strength training: 1 hour of total body
Tuesday
Cycling: 35 miles
• Average speed: 12.9 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 1,598 feet
• Start time: 8:48 AM
• Location: W&OD Trail Ashburn/Clarks Gap loop with Thomas Mill and Woodburn climbs
• Weather: 71°, cloudy, and humid; climbing to 78° and breezy
• What I wore: bike shorts, s/s jersey and fingerless gloves
Wednesday
Strength training: 1 hour of total body
Walking: 2 miles
• Average pace: 14:01 minute/mile
• Elevation gain: 79 feet
• Start time: 5:54 AM
• Location: neighborhood circle
• Weather: 65° and overcast
• What I wore: shorts, s/s shirt, and visor
I couldn’t stay inside and let the sun rise without me on the longest day of the year, yet the sun had other ideas and stayed hidden behind an overcast sky. The summer solstice has become a day I celebrate and because it was overcast I was a little lazy about getting outside until ten minutes after the official sunrise of the longest day of the year. At least I got my walk finished just before rain set in for the day.
Thursday
Running: 4.22 miles
• Average pace: 10:37 minute/mile
• Elevation gain: 141 feet
• Start time: 6:11 AM
• Location: neighborhood circle
• Weather: 57° and drizzly
• What I wore: shorts, s/s shirt, and visor
Rolling: 10 minutes
Stretching: 10 minutes
Cool and drizzly outside and afraid I’d get chilly once wet, I opted not to walk and instead ran while chatting with Kim during our weekly virtual workout. The weather was pretty perfect for running so it worked out great. Even though we desperately needed the rain, I jokingly gave the morning’s weather a thumbs down while Kim gave hers a thumbs up.
Collage credit: Kim
Friday
Strength training: 1 hour of total body
Walking: 1 mile
• Average pace: N/A
• Elevation gain: N/A
• Start time: 10:58 AM
• Location: gym track
• Weather: ~ 72°
• What I wore: capris and s/s shirt
Balance and stretching: 45 minutes
With spare time between training a client and teaching a class, and with rain coming down hard outside, I returned to the upstairs track at the 55+ gym and literally counted off 23 laps as I walked a mile (the .7 happened while walking to get my bag). Of course, I could have walked based on time, but I was bored so why not count… LOL
Saturday
Cycling: 30 miles
• Average speed: 14.6 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 879 feet
• Start time: 11:06 AM
• Location: W&OD Trail Ashburn/Reston loop
• Weather: 79° and overcast, climbing to 88° (feels like 95°) and mostly sunny
• What I wore: bike shorts, s/s jersey, and fingerless gloves
I had fully expected to have to ride my spin bike (affiliate link), but when I saw that the weather forecast had changed overnight and we’d probably have time to get outside for a mid-day ride, we decided to ride to Herndon for lunch.
Last Week’s Blog Posts
In case you skipped checking in on my blog this past week, here’s what you missed…
Questions
- • Did you do anything special to enjoy the earliest sunrise of the year? ~ I had hoped to do another Summer Solstice Century bike ride with my friend Chuck, but he wasn’t available. It’s good that we hadn’t planned it because it started raining just after 6:30 AM and rained all day.
- • Which workouts were your most enjoyable, toughest, and/or memorable?
- • Did you run in race this weekend? ~ No
And that’s my rundown… Have a great week!
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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.
A great job of balancing your strength and cardio. I was just saying it really did not feel like our typical June around here until yesterday. Did not miss that heat and humidity but all that rain was crazy! Always thankful when I can get outside for some miles
I agree, for most of June the weather was far nicer than our usual June weather. I didn’t miss the higher temps and humidity one bit!
That’s hilarious about the 23 laps (counted!!) on your track! I wasn’t a runner during my college days, but a friend of mine was. I remember her telling that she’d run the track (at the field house), which was 1/10th of a mile in distance. She’d count 1-10 for the first 10 laps, then count down from 20-1 for the remaining, ending with 30 total laps (3 miles). That takes mental strength, LOL!!!
I feel for your friend who ran laps at the field house. Years ago during a particularly snowy weekend, I had a 20-mile run on my schedule. I remember running 10 miles on the track and then 10 miles on the treadmill. It was at a different gym where I think it was 10-13 laps per mile. I remember counting the laps on my fingers and at the end of each mile putting a mark on a sheet of paper until I hit 10 miles. Ugh!
An active week with a great mixture.
I did get my hike gym workouts and run in so I’m happy with that.
Most memorable and most challenging was my race yesterday. Not just the hills but the humidity!!!
I’m looking forward to hearing all about your race!
I led a practice in my group on the Summer Solstice. I was really tired, too, but I did get up with the sun and do a little Yoga a couple of days this week — one day outside — it was lovely!
We’ve had some rain and we really need it so it’s okay by me!
Practicing yoga outside at sunrise sounds wonderful!
Our weather has also been unusual for us–non-stop sunshine for the month of June. I think that’s about to change? We’ll see.
My favorite workout was of course my run on the IAT up in Wisco. I had another one today. It never gets old!
I love seeing the pictures from your trail runs – so peaceful.
I would need a piece of paper to count, too!
At CrossFit, we have little plastic animals that we can move from one side to the other to count our reps. And even then I sometimes can’t remember whether I’ve already moved one! Argh!
I like the idea of having little plastic animals to move to keep count of laps, sets, etc. I’ve used pebbles to count my hill repeats when outside.
You did great in spite of all of the weather. It’s certainly hard to manage everything when the weather is trash.
Thanks, Jenn!
Nice job on your workouts this week – loving the mix of strength and cardio!
The weather here has been so humid and sticky lately – I guess summer is officially here – yuck!
Thanks, Kim! And yes, the humidity is baaack…
At first I thought we’d still be in Africa and we’d get two winter solstices this year, but it turned out we celebrated the SUMMER solstice in Amsterdam with a sunset after 10pm, which is much later than what we get in Chicago so it was wonderful!
How cool!
Hmm, it seems unfair that it rained on your summer solstice vibes! But, that’s summer. I didn’t do anything special to celebrate, but I was aware of the solstice. Living in Florida, winter is our nice season weather-wise. But I do appreciate all the extra daylight now!
When we were in Florida for our son and d-i-l’s November wedding, it seemed odd that it was getting dark so early while the weather was so nice. LOL
so happy that we finally had the longest day to signify summer but our weather was slightly wonky last week and ended hotter than Hades.
great job on your workouts this week – and next week I can finally answer that “did you race” question haha!
Yay for your upcoming race! I won’t be able to answer yes to that question until Thanksgiving.
Great variety of fitness this week as always Deb! Love your weekly catch-ups with Kim.
Thanks, Jessie!