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Cutting Back

It had been two years since I’d had a skin cancer diagnosis, and for me, that’s a long time. I’m grateful to have an amazing dermatologist who recommended I take a daily dose of skin health supplements which has seemed to slow the frequency of my body growing skin cancers. Unfortunately, though, he found a basal cell carcinoma on my most recent full body skin check and I had it removed on Tuesday morning. As a result, I stepped back a bit on my workouts while letting the incision heal.


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: 3 miles
• Average pace: 14:32 minute/mile
• Elevation gain: 59 feet
• Start time: 7:53 AM
• Location: neighborhood streets
• Weather: 60° and sunny
• What I wore: shorts, s/s t-shirt, and visor

Cycling: 5 miles
• Average speed: 11.8 MPH
• Bike: Salsa Warbird
• Surface: paved
• Elevation gain: 182 feet
• Start time: 8:49 AM
• Location: neighborhood streets
• Weather: 65° and sunny
• What I wore: shorts and s/s t-shirt

With a family barbecue scheduled for the afternoon, my husband and I didn’t have time for a longer bike ride so I got out for a walk and a solo token ride.



Strength training: 1 hour of total body

Pablo and his humans were still visiting and when I had a mid-day client cancelation I was able to spend a little time with the Pabster.



Running: 3 miles
• Average pace: 10:22 minute/mile
• Elevation gain: 153 feet
• Start time: 5:20 AM
• Location: neighborhood circle
• Weather: 61° and clear
• What I wore: shorts and s/s t-shirt

Walking: 2 miles
• Average pace: 15:20 minute/mile
• Elevation gain: 75 feet
• Start time: 6:00 AM
• Location: neighborhood circle
• Weather: 60° and clear
• What I wore: shorts and s/s t-shirt

With surgery scheduled at 8:30 AM to remove a basal cell carcinoma from the back of my left shoulder, I headed out super early for my run and walk. Later in the afternoon I taught a 2-hour fitness machines orientation class at the 55+ gym. I wasn’t able to demo as much as I’d hoped so I asked my students to volunteer and they loved it.



Strength training: 10 minutes of core

Walking: 2 miles
• Average pace: 16:44 minute/mile
• Elevation gain: 132 feet
• Start time: 4:50 PM
• Location: neighborhood trails
• Weather: 82° and sunny
• What I wore: shorts, s/s t-shirt, and visor

Even though I’d planned to do a lower body workout, I decided not to push it and only did a few core exercises. After work I walked rather than driving to complete a few errands.



Walking: 5K
• Average pace: 15:23 minute/mile
• Elevation gain: 139 feet
• Start time: 6:02 AM
• Location: neighborhood circle
• Weather: 55° and clear
• What I wore: shorts, tank, and gloves

Still choosing to take it easy, I walked while Kim ran and then walked. After several weeks of it being warmer in Iowa than Virginia, our temps were warmer at 55° to Iowa’s 50°



Strength training: 1 hour of total body

Balance and stretching: 45 minutes

I got a little creative with some of my upper body exercises and performed them only on my right side; other exercises I skipped altogether.



Cycling: 20 miles
• Average speed: 15.4 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 9:13 AM
• Location: basement
• Weather: 70° in basement; 59°, rainy, and windy outside
• What I wore: bike shorts and jog bra

I was thankful to have a spin bike (affiliate link) option since I wasn’t supposed to ride outside until after getting my stitches out. The fact that the weather outside was crappy made it even easier to stay inside.

During the afternoon I taught my 2-hour fitness machines orientation class at the 55+ gym (I teach it twice a month). Because I demonstrate how to use the machines on the lightest weight, I was able to do the demos myself without it bothering my shoulder.


Last Week’s Blog Posts

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


  • • First off, what the heck happened to my comment section last week? If you tried to comment only to find there was no way to do so, thank you for trying. If you blog, did you have any issues with the WordPress update?
  • • This is a public service announcement: Do you get your skin checked regularly? ~ Yes, I get a full body check three times a year.
  • • Which workouts were your most enjoyable, toughest, and/or memorable? ~ I loved riding my bike on Sunday for five relaxing miles instead of pushing hard like I usually do. And of course, I always look forward to my weekly virtual cardio workout with Kim.
  • • 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.