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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…



Cycling: 100.2 miles
• Average speed: 14.3 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 5,702 feet
• Start time: 5:33 AM
• Location: Fairfax and Loudoun Counties
• Weather: 59° and dark, climbing to 87° and sunny
• What I wore: bike shorts, s/s jersey, and fingerless gloves

Since I don’t plan to write a separate recap, I’ll share a few more thoughts and pictures in my rundown than usual…

Our friend Dave arrived at our house at 5:20 AM so we could roll around 5:30. As with past years, we rerouted the course to start and end at our home rather than driving to Reston to start so that by the time we rode up to the start line, we were already 10 miles into our ride. On the flip side, we finished our 100 miles as the route came back by our town. One of the biggest upsides each year to rerouting is that we ride for an hour in the coolness of the pre-dawn morning and get to finish before it gets so hot.


My right knee started hurting around mile 20 so I popped two Advil at the first rest stop and it was feeling better within 30 minutes. I love donuts but rarely eat them and treated myself to have a little bit of deep fried heaven from this donut board. Plain glazed is the only way to go – don’t try to tell me otherwise. 😉


We got a group picture at the second rest stop before our friend (in the middle) turned onto a different course because he was riding the metric century.


I didn’t take any pictures at the third rest stop, but it was awesome and had indoor restrooms. Shortly after leaving there, I hit the wall even though I’d just eaten a peanut butter sandwich. I stopped to eat a Honey Stinger gel and a few Honey Stinger chews (affiliate links) and within ten minutes I felt much better.

Here I am leaving the fourth and final rest stop, smiling because I’m only 20 miles away from being finished. Note that I’m wearing the event jersey on the day of the event, something I’d never do as a runner.


I finished my first Reston Century in 2021 with an average speed of 15.1 MPH and the 2022 RC averaging 15.2 MPH. Initially my goal was to hit a 15.3 MPH average this year, but when I saw that the course had been changed I threw that goal out the window (there’d be even more climbing on the new course) and ended up happy with an average speed of 14.3 MPH.

Even though it started out delightfully cool, by the time we rolled back into our cul-de-sac the temperature was 87° and we were feeling the heat. We were exhausted, but happy to be done!



Strength training: 30 minutes of upper body and core

My legs were plenty tired from the century ride the day before so I gave them the day off from lifting.



Walking: 5K
• Average pace: 14:50 minute/mile
• Elevation gain: 145 feet
• Start time: 8:09 AM
• Location: neighborhood circle
• Weather: 73° and overcast
• What I wore: shorts, tank, and visor 

Cycling: 12 miles
• Average speed: 14 MPH
• Bike: Salsa Warbird
• Surface: paved and gravel
• Elevation gain: 361 feet
• Start time: 9:46 AM
• Location: W&OD Trail bridle path Ashburn/Sterling loop
• Weather: 75° and sunny
• What I wore: bike shorts, s/s jersey, and fingerless gloves

After my walk, I decided to loosen my legs up and test out my knee on my first ride post-century. I kept it short and rode my gravel bike because my husband had helped me get my new power meter going the night before. It’s fun having one more bit of information for this gadget/stat loving geek!



Strength training: 1 hour of total body

Walking: 5K
• Average pace: 15:04 minute/mile
• Elevation gain: 85 feet
• Start time: 9:09 AM
• Location: neighborhood trails
• Weather: 71° and sunny with low humidity, climbing to 76°
• What I wore: shorts, tank, and visor 

I got away from planks when I was having a lot of lower back pain several years ago. Each time I’d try to bring them back into my routine, they’d aggravate my back. I’m trying again because planks are such an excellent core exercise. So far, so good as I gradually ease back into doing a 30-second plank twice a day. Baby steps…



Running: 5K
• Average pace: 11:06 minute/mile
• Elevation gain: 114 feet
• Start time: 6:01 AM
• Location: neighborhood streets
• Weather: 69° and overcast
• What I wore: shorts, tank, and visor 

Walking: 5K
• Average pace: 17:20 minute/mile
• Elevation gain: 41 feet
• Start time: 6:40 AM
• Location: neighborhood streets
• Weather: 69° and overcast with a few sprinkles of rain
• What I wore: shorts, tank, and visor 

Stretching: 10 minutes

I stepped outside just before dawn and used my headlamp (affiliate link) (wrapped around my hand) for the first time since early spring. Once home I ordered these clip-on running lights (affiliate link) that my friend recommends. On days when I’m wearing my visor, the clip-ons should work better because the bill of my visor interferes with where the headlamp light shines.

As always, Kim and I had a great workout – I ran and then walked. I took my picture at 6 AM EDT at the beginning of our workout and Kim took her picture at 6 AM CDT at the end of our workout.

Collage credit: Kim


Strength training: 1 hour of total body

Balance and stretching: 45 minutes



Lots of wonderful family stuff going on so there was no time for a workout. IYKYK


Last Week’s Blog Posts

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


  • • Are you a plank fan? If so, how often do you plank and for how long? ~ For years I did a 5-minute plank a day, breaking it up into a regular plank with both straight arm and forearm, side planks, shoulder taps, etc. I plan to work up to two much shorter planks, one in the morning and one in the evening.
  • • What are your thoughts on wearing the event shirt before you earn it? ~ I’ve always assumed you have to earn the shirt before wearing it (or maybe I’m superstitious thinking I’ll jinx myself if I wear it during the race). My husband reminded me that the Reston Century is a tour, not a race, so I used that to justify wearing the jersey. 😉
  • • 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.