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…



Walking: 2 miles
• Average pace: 15:11 minute/mile
• Elevation gain: 88 feet
• Start time: 8:13 AM
• Location: neighborhood circle
• Weather: 75° and overcast, rain started 1/4-mile into walk
• What I wore: shorts and tank

Even though rain wasn’t forecast until 10 AM, it started raining about a 1/4-mile into my walk. With the air being quite muggy, the rain felt amazing!

My husband and I skipped our usual Sunday gravel ride because Pablo and his humans were arriving early afternoon to spend the week. Squee!



Strength training: 1 hour of total body

Walking: 5K
• Average pace: 14:44 minute/mile
• Elevation gain: 144 feet
• Start time: 7:27 AM
• Location: neighborhood circle
• Weather: 74° and hazy, climbing to 76°
• What I wore: shorts, tank, and visor

Walking: .25 mile
• Average pace: 50:54 minute/mile
• Elevation gain: 7 feet
• Start time: 8:41 AM
• Location: neighborhood trails
• Weather: 79° and hazy, climbing to 81°
• What I wore: shorts, tank, and visor

After my own strength training and cardio workouts, I took Pablo out for a walk. Pablo was far more interested in sniffing than walking and our average pace showed it. Unfortunately, I’d mistimed how soon my next client would be arriving and had to rush back quicker than planned.



Cycling: .82 mile
• Average speed: 11.3 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 39 feet
• Start time: 7:53 AM
• Location: neighborhood circle to parkway
• Weather: 73° and sunny
• What I wore: bike shorts and s/s jersey

Cycling: 45 miles
• Average speed: 12.9 MPH
• Bike: Salsa Warbird
• Surface: paved
• Elevation gain: 2,215 feet
• Start time: 8:35 AM
• Location: W&OD Trail Ashburn/Hamilton loop with Thomas Mill and Woodburn climbs
• Weather: 76° and sunny, climbing to 88° (feels like 91°)
• What I wore: bike shorts, s/s jersey, and fingerless gloves

Milling (and hopefully paving soon) continues on the parkway near our house and I rode across a short section (maybe 20 yards) to get to a path leading out of our neighborhood. Before I got too far I realized I’d forgotten my gloves and turned around to go home and get them and as I pulled onto the driveway, I realized my front tire was completely flat.


In addition to a completely flat front tire, I had a cut in my back tire. By the end of the day I had two brand new tires on my road bike. The bike shop owner promises I’ll be faster on my new Italian tires. 😉


Luckily, my gravel bike was at the ready and I took it out instead. Wider, grippier tires and a heavier bike meant a harder workout, but I had a blast and even did a little exploring when one of my favorite side roads was closed and I took an alternate route… which include a little stretch of gravel – how fortuitous that I was on my gravel bike.


Once home from getting my new tires, I took my bike out for a 1-mile ride to check out the ride and further spread the sealant inside.



Strength training: 1 hour of total body

Prior to lifting, I took my bike out again for a mile to spread the sealant.



Walking: 4.33 Miles
• Average pace: 15:10 minute/mile
• Elevation gain: 177 feet
• Start time: 6:01 AM
• Location: neighborhood circle
• Weather: 71°, sunny, and humid; climbing to 73°
• What I wore: shorts, tank, and visor

With Pablo visiting, Kim and I decided to let Max and Pablo share in a post-workout high-five.

Collage credit: Kim

If Pablo’s eyes could talk… LOL


The sealant inside the tires was probably fine, but I took my bike out for another mile just to be sure it had distributed completely.



Strength training: 1 hour of total body

Balance and stretching: 45 minutes

Cycling: 22 miles
• Average speed: 14.8 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 740 feet
• Start time: 6:22 AM
• Location: W&OD Trail Ashburn/Leesburg loop
• Weather: 66° and cloudy, climbing to 70° and sunny
• What I wore: bike shorts, s/s jersey, and fingerless gloves

Rare for a Friday morning, I had no early morning clients scheduled so I took advantage of my spare time and went out for a ride.

While taking this picture I saw a deer crossing the trail ahead of me and I quickly put my phone way so I’d have complete control of my bike in case she darted back toward me. When I got up to the deer, she had simply moved to the side of the trail next to her twin fawns. I was so bummed I’d put my phone away.



Cycling: 20 miles
• Average speed: 12.2 MPH
• Bike: Salsa Warbird
• Surface: gravel
• Elevation gain: 1,155 feet
• Start time: 9:21 AM
• Location: Unison loop in western Loudoun
• Weather: 71° and sunny with low humidity, climbing to 75°
• What I wore: bike shorts, s/s jersey, and fingerless gloves

It was a beautiful morning (mid-70’s with low humidity) to introduce our son and d-i-l to gravel grinding! They’d ridden with us on gravel once before a couple of years ago, but we were eager to take them out on a more scenic and longer route farther west in our county.



Last Week’s Blog Posts

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


  • • Have you had a flat while riding your bike or similar issue with your running gear (like a shoelace breaking or elastic breaking in your shorts waistband)? ~ I’m dating myself here, but way back before jog bras were invented we had to run in regular bras (ugh, right?). On one particular run, I spent the entire run pulling my strap back up on my shoulder. After that I used a shoelace to tie the straps together in the back just enough to keep the straps from falling off my shoulders.
  • • Which workouts were your most enjoyable, toughest, and/or memorable? ~ Saturday’s ride with the fam was definitely enjoyable and memorable. 🙂
  • • 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!