Disclaimer: This post contains affiliate links


Overview of the Week

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



Rest Day

About 30 minutes into the previous day’s ride, I developed a headache and body aches. I popped two Advil and felt great for the rest of the day, even forgetting that I hadn’t felt well earlier. Overnight I had a sore throat and by morning it felt better, but I woke up with chest congestion so I laid low for the entire day.



Strength training: 15 minutes of core

Walking: 5K
• Average pace: 14:25 minute/mile
• Elevation gain: 112 feet
• Start time: 7:03 AM
• Location: neighborhood circle
• Weather: 69° and overcast, climbing to 71°
• What I wore: shorts, tank, and visor

Just to play it safe, I canceled all of my in-person elderly clients and gave all other clients the option to see me or cancel. As a result, I had a very light day of seeing only three clients.



Cycling: 33 miles
• Average speed: 13.9 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 1,201 feet
• Start time: 9:29 AM
• Location: W&OD Trail Ashburn/Hamilton loop
• Weather: 81° and sunny with low humidity, climbing to 88°
• What I wore: bike shorts, s/s jersey, and fingerless gloves

Feeling much better, I waited until a little bit later to head out because I needed to swing by a bike store that wouldn’t be opening until 11 AM. Cooler early morning temps had already climbed into the 80’s, but with unseasonably low humidity it felt just fine on my bike.


As I rounded the corner mere seconds from finishing my ride, I saw my little neighbors selling lemonade so of course I stopped and bought a refreshing drink. Some afternoons they’ll ring our doorbell with lemonade in hand selling it door-to-door. I love their entrepreneurial spirit!



Strength training: 1 hour of total body



Running: 2 miles
• Average pace: 9:40 minute/mile
• Elevation gain: 71 feet
• Start time: 6:00 AM
• Location: neighborhood circle
• Weather: 73° and sunny
• What I wore: shorts, tank, and visor

Walking: 3 Miles
• Average pace: 14:47 minute/mile
• Elevation gain: 112 feet
• Start time: 6:24 AM
• Location: neighborhood streets
• Weather: 74° and mostly sunny
• What I wore: shorts, tank, and visor

Finally feeling back to 100%, I met Kim for our weekly virtual cardio workout. The parkway near our little neighborhood had changed quite a bit in the past week with milling and paving of the road plus additional cables being buried alongside. We thought it would be fun to compare our views!

Collage credit: Kim


Strength training: 1 hour of total body

Balance and stretching: 45 minutes

Walking: 5K
• Average pace: 14:38 minute/mile
• Elevation gain: 158 feet
• Start time: 6:54 AM
• Location: neighborhood circle
• Weather: 72° and sunny with humidity creeping back in, climbing to 75°
• What I wore: shorts, tank, and visor

Cycling: 2 miles
• Average speed: 10.2 MPH
• Bike: Salsa Warbird
• Surface: gravel
• Elevation gain: 69 feet
• Start time: 4:33 PM
• Location: W&OD Trail
• Weather: 83° with a storm coming in fast
• What I wore: shorts and t-shirt

With plans to sleep in, my alarm was set for 6:45 AM, but when my husband left the bedroom at 5 AM for his bike ride, I woke up and couldn’t go back to sleep. With my newfound time I eventually headed outside for a walk.

Later in the afternoon, I met a lady at the W&OD Trail for a test ride on my Cannondale Topstone gravel bike that I’d listed for sale on some of the local bike groups’ Facebook pages. She loved the bike and bought it after our test ride.



Cycling: 37 miles
• Average speed: 15 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 2,431 feet
• Start time: 7:13 AM
• Location: Purcellville/Lovettsville loop with Taylorstown and Stumptown climbs
• Weather: 68° and sunny, climbing to 83° with increased humidity
• What I wore: bike bibs, s/s jersey, and fingerless gloves

My husband and I met our Dawn Patrol friends for a fun little ride to climb the two steepest hills of the upcoming Reston Century – Stumptown and Taylorstown. Both are 1.3 miles long, but Stumptown gains 445 feet with an average grade of 6.9% and Taylorstown gains 355 feet at a 4.6% average. Needless to say, I was pumped to pull off a 15 MPH average pace with that much climbing. I expected the ride to be hard, but didn’t expect it to be so much fun!


After finishing the ride I saw that I’d already earned my July climbing challenge badge for climbing 10,000 feet over the past six rides.


Last Week’s Blog Posts

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


  • • Do you participate in Garmin challenges? ~ July was the first month I’ve joined any Garmin challenges (I’d never noticed I had to join challenges – just though Garmin rewarded me with badges on special days like Global Running Day, etc.)
  • • Which workouts were your most enjoyable, toughest, and/or memorable? ~ Yesterday’s Taylorstown/Stumptown ride was tough, but surprisingly fun! My friends and I were all pumped after having such great rides.
  • • Did you run in race this weekend? ~ No


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.