Weekly RunDown: July 5 – 11 / Lifting, Cycling, Walking, and Embracing Active Recovery

Navigating Unpredictable Weather and a Milestone Stretch 

Talk about a week of flexibility, a milestone achievement, and dodging the elements! Between managing the oppressive summer humidity and navigating a highly unpredictable weather forecast, the theme of the week was all about making intentional, smart adjustments. From banking early morning shaded miles to keeping things indoors for focused Peloton rides and treadmill walks, every workout was a masterclass in adapting on the fly.

Even with the intense heat, the week was packed with fantastic momentum. I managed to balance heavy lifting sessions and client training with active recovery—including celebrating my 100th Peloton stretch milestone! Capping things off with a great balance and stretching class at the 55+ community made for a incredibly productive, well-rounded week before heading into a well-deserved Saturday down day.

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

Walking: 4.13 miles
• Average pace: 15.15 minute/mile
• Elevation gain: 139 feet
• Start time: 8:39 AM
• Location: neighborhood circle
• Weather: 84° (feels like 89°), sunny, and humid
• What I wore: shorts, s/s shirt, and visor

Core: Peloton 5-Minute Core Strength with Ben Alldis

After returning home from 7:30 Mass, I quickly changed clothes and headed right back outside to beat the rising heat for my walk. Despite the gross humidity, I was actually pretty comfortable as long as I stayed in the shade. It was definitely a sweat-session, but getting those miles banked early in the morning made all the difference for the rest of my day.

Monday

Strength training: 1 hour of total body

Core: Peloton 10-Minute Core Strength with Emma Lovewell

Core: Peloton 5-Minute Core Strength with Katie Wang

Walking: 4.01 miles
• Average pace: 15:36 minute/mile
• Elevation gain: N/A
• Start time: 12:56 PM
• Location: basement
• Weather: 68° in the basement, 86° and cloudy outside
• What I wore: shorts and sports bra

Like most days, I was up early to lift weights before starting my workday. Later, I managed to sneak in two Peloton core classes during a quick half-hour opening in my schedule, and finally, I hit the treadmill for a walk once my last client of the day had left.

With workouts out of the way, up next was a visit to my dermatologist for a full-body check. Everything looked good, but he did take a quick biopsy of a suspicious spot on my torso—so fingers crossed that it comes back benign!

Tuesday

Cycling: 15.54 miles (Peloton 60-Minute Power Zone Ride with Christian Vande Velde)
• Bike: Peloton+
• Average speed: 15.5 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 10:59 AM
• Location: basement
• Weather: 68° in the basement, 76° and cloudy outside
• What I wore: bike shorts and sports bra

Stretching: Peloton 5-Minute Post-Ride Stretch with Matt Wilpers

Walking: 2.03 miles
• Average pace: 15:25 minute/mile
• Elevation gain: N/A
• Start time: 12:23 PM
• Location: basement
• Weather: 69° in the basement, 78° and cloudy outside
• What I wore: shorts and sports bra

Stretching: Peloton 5-Minute Post-Run Stretch with Matt Wilpers

With rain expected at any moment all day long, I kept my workouts entirely inside. I hopped on the bike and pushed myself through a great zone ride—my very first one since updating my baseline with my recent FTP test. The hour flew by! Once I finished, I knocked out a quick stretch before moving over to the treadmill for a short walk, which was also followed by some well-deserved stretching.

And the rain? Apparently it had been building all day and when it finally showed up around 7 PM, it came down in an absolute deluge –  giving us more than an inch over the course of the evening.

Wednesday

Strength training: 1 hour of total body

Core: Peloton 10-Minute Core Strength with Emma Lovewell

Stretching: Peloton 5-Minute Lower Body Stretch with Ally Love

After pushing so hard on the bike during the previous day’s Power Zone ride, I took a very deliberate and intentional down day from cardio to let my legs rest and recover.

Taking a break from the intense cardio doesn’t mean I sat completely still, though. I lifted weights early in the morning and then took a core and stretching class later in the afternoon. Giving my body the chance to reset always pays off, and it left me feeling refreshed, recharged, and ready to tackle the following day’s workouts.

Thursday

Walking: 5.24 miles
• Average pace: 15:41 minute/mile
• Elevation gain: 244 feet
• Start time: 5:59 AM
• Location: neighborhood trails
• Weather: 74° and cloudy with high humidity
• What I wore: shorts, s/s shirt, and  slouch beanie

Cycling: 11.15 miles (Peloton 45-Minute Real Routes: Malibu Canyons with Christian Vande Velde)
• Bike: Peloton+
• Average speed: 14.9 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 11:17 AM
• Location: basement
• Weather: 69° in the basement, 82° and partly cloudy with high humidity outside
• What I wore: bike shorts and sports bra

Cycling: 3.34 miles (Peloton 15-Minute Cool Down Ride with Christian Vande Velde)
• Bike: Peloton+
• Average speed: 13.4 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 12:04 PM
• Location: basement
• Weather: 70° in the basement, 83° and partly cloudy with high humidity outside
• What I wore: bike shorts and sports bra

Stretching: Peloton 5-Minute Post-Ride Stretch with Denis Morton

With another questionable weather forecast, I was pleasantly surprised when I was able to get outside for a walk during my weekly virtual cardio session with Kim. After knocking out my usual Thursday chores—watering houseplants and flowers on the deck, changing sheets, and the like—I hopped on my bike for a couple of slightly less challenging classes.

I followed the ride with a stretch, which turned out to be a fun milestone: my 100th Peloton stretch! And just like Tuesday, the rain held off until later in the day, letting me get everything done completely dry.

Friday

Strength training: 1 hour of total body

Cycling: 9.62 miles (Peloton 45-Minute Power Zone Recovery Ride with Christian Vande Velde)
• Bike: Peloton+
• Average speed: 12.8 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 7:18 AM
• Location: basement
• Weather: 67° in the basement, 73°, sunny, and humid outside
• What I wore: bike shorts and sports bra

Stretching: Peloton 5-Minute Post-Ride Stretch with Matt Wilpers

Balance and stretching: 45 minutes

I kicked off Friday with an early weight-lifting session before training a virtual client. Afterward, I kept the momentum going on the bike with a Peloton Power Zone recovery ride, followed by a short stretch.

To round out a busy and productive day, I headed over to the 55+ community to teach my balance and stretching class. It was the perfect mix of hard work, active recovery, and connecting with others to close out the workweek!

Saturday

Core: Peloton 5-Minute Core Strength with Emma Lovewell

After a busy week with plenty of activity, I thoroughly enjoyed a down day with my family! It was exactly what I needed to rest up, recover, and recharge.