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…

 

Sunday

Cycling: 20 miles
• Average speed: 16.1 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 584 feet
• Start time: 7:22 AM
• Location: W&OD Trail Ashburn/Herndon loop to Green Lizard for breakfast
• Weather: 76° and sunny with lower humidity
• What I wore: bike shorts, s/s jersey, and fingerless gloves

My average speed was 16.1 MPH, ya’ll! Granted, we only had 584 feet of elevation, but still… As I mentioned on Instagram, I’ve pushed my training up a notch and feel like my cycling speed and endurance are finally improving. If I weren’t a wimp during the colder weather, I wouldn’t have to rebuild every summer. Just sayin’.

 

Monday

Strength training: 1 hour of total body

 

Tuesday

Cycling: 30 miles
• Average speed: 13.9 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 1,519 feet
• Start time: 8:11 AM
• Location: W&OD Trail Ashburn/Leesburg loop with Thomas Mill and Woodburn climbs
• Weather: 68° and sunny, climbing to 76° and partly cloudy
• What I wore: bike shorts, s/s jersey, and fingerless gloves

Since it was our wedding anniversary (42 years!), my husband played hooky from morning work and joined me for some hills. Later, we realized we should have ridden 42 miles in honor of 42 years.

 

While on the W&OD Trail, we rode right past this snake. I screamed as I practically hit it. It was still there on our way home so we stopped to check it out. Someone had chopped it’s head off – you can thank me for covering the gross parts. Without being able to see whether or not it had a triangular-shaped head it’s impossible for me to identify the species based on it’s markings. It certainly looks like a copperhead with the hourglass shaped stripes, but there are a few non-venomous snakes in the area that look somewhat similar. If you’re a herpetologist, please let me know what kind of snake it is.

 

Wednesday

Strength training: 1 hour of total body

Walking: 1 mile
• Average pace: 18:42 minute/mile
• Elevation gain: 76 feet
• Start time: 3:39 PM
• Location: neighborhood trails to The Wine’ing Butcher
• Weather: 87° and sunny with low humidity
• What I wore: shorts and short sleeved tee 

I took a stroll to one of our favorite stores, The Wine’ing Butcher, to pick up chicken and Brussels sprouts before they close on Sunday after ten years of operation. Located just a half mile away if we cut through the park, it’s an easy walk to pick up last minute menu items. I am so sad to see them close.

 

Thursday

Running: 5K
• Average pace: 9:55 minute/mile
• Elevation gain: 161 feet
• Start time: 6:01 AM
• Location: neighborhood circle
• Weather: 67° and partly cloudy
• What I wore: shorts, tank, and visor

Walking: 1 mile
• Average pace: 14:42 minute/mile
• Elevation gain: 60 feet
• Start time: 6:52 AM
• Location: neighborhood circle
• Weather: 68° and partly cloudy
• What I wore: shorts, tank, and visor

Stretching: 10 minutes

With Kim back from RAGBRAI, we resumed our early morning virtual cardio workout together. Fortunately for me, Kim had lots to share about her three days of biking across much of Iowa and did most of the talking while I ran. It’s amazing how I’ve lost the knack of chatting non-stop while running now that I run mostly alone. There was lots of huffing and puffing from me when I tried to talk until I slowed to a walk for my last mile.

Collage credit: Kim

Friday

Strength training: 1 hour of total body

Balance and stretching: 45 minutes

 

Saturday

Cycling: 33 miles
• Average speed: 12.1 MPH
• Bike: Salsa Warbird
• Surface: gravel
• Elevation gain: 2,113 feet
• Start time: 8:33 AM
• Location: Bluemont gravel loop
• Weather: 69° and partly cloudy, climbing to 73°
• What I wore: bike bibs, s/s jersey, and fingerless gloves

After seeing a picture on Facebook of a bike leaning against a giant Hereford bull, I knew I needed a picture of my bike leaning against the giant Holstein at Great Country Farms in Bluemont. My husband planned a route for us which would take us past the cow near the end of our ride, but first, there were lots of beautiful places to stop for pictures.

 

And not only did I get a picture of my bike leaning against the cow, but my husband took a picture of me and the cow. I do love cows!

 

Last Week’s Blog Posts

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

 

Questions
  • • Do you run or bike a certain number of miles in honor of birthdays, anniversaries, etc? ~ I do for birthdays and we have at least once for our anniversary, but just didn’t think of it this year.
  • • Which workouts were your most enjoyable, toughest, and/or memorable? ~ Because I’m so competitive with myself, Sunday’s speedy ride was super exciting and rewarding!
  • • 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!