Well as much as I hate to admit it the time has come to lace up and head in.
:: I love running on woodway treadmills, it took some getting used to but they really feel better on my joints ::
This past summer I really enjoyed doing track workouts outdoors. I learned that it actually does make you faster training outside, you build different muscles when you have to push yourself forward on a run vs. just relaxing back on a treadmill. I am looking forward to taking my new speed inside.
I have recently discovered woodway brand treadmills. At first I thought they were a little gimmicky but now I love their soft tread surface. I use the treadmills at Fuel Training Club.
One of my new favourite workouts incorporates sprint intervals with bodyweight exercises.
Ok so this might come as a total shock but I'm kind of competitive.
I know – CRAZY right?! And when I saw this Pilates by Equinox video I had to jump right on the reformer and try out every single one of these advanced moves. I'm proud to say that I now can do every single one of them! I need to make a reformer video asap.
In other news this is what I'm having for dinner all next week. Two of my favourite things: curry and pomegrante in one place. This how sweet eats lady rocks my world.
And let's talk about my ongoing internal onesie debate. Lululemon just came out with this beautiful cool one piece and I'm not quite sure I'm cool enough, really bendy enough, to rock this yet. What do you think? I need to go try it on.
And some thoughts to leave you with! Have a great weekend everyone!!
:: apples ::
:: chapters ::
:: Really interesting article about the average male body … I'm moving to the Netherlands! ::
I'm not a huge fan of doing the same workout twice. But at the same time I love treadmill running. I don't find it boring because I do speed-work on it, watch tv shows, listen to music and love life for never more than 30 minutes.
On the advice of much faster runners I took some time off the treadmill to focus on building up speed for summer races and to re-learn how to make myself push hard and not just to sit back and coast on a machine.
When I first started treadmill running years ago I always ran the exact same speed 5.8 mph for 45 minutes. I hated it then and watched every second tick by. Now I never run the same workout inside. Over years of training I'm proud to say that yesterday I built up to this workout:
Run Tempo Workout
0 – 10 minutes at 8.0
10 – 20 minutes at 8.5
20 – 29 minutes at 9.0
29 – 30 minutes at 10.0
If you told me when I first started running that I would run at a 9.0 for ten minutes I would have thought you were joking. My first interval workout I ever did (and probably still my favourite) was 2 minutes at a 9.0, 1 minute at a 3.0 x 5. That two minute interval used to kill me.
Yesterday I re-learned the value of interval training for running. The workout was a struggle to get to but once I started running I was flying. Love that!
Don't feel like you need to start running full tilt at a 9.0 now or nothing! It will take years to build up this kind of speed and you will get there! Challenge your pace, run a full mile per hour faster today for just 10 minutes in your run and see how that feels. You'll never be better without changing it up! The other awesome thing about a treadmill is if you're going too fast you can press stop – I've never had to do that but it does take time to psychologically get used to moving that quickly on a treadmill but once I relaxed I found I was much faster.
Looking to spice up your upper body and core workout?!
Then look no futher! I've been doing a lot of Pilates lately and I'm loving the results. It's been nice to come back to body-weight workouts and really focus in on proper form and technique.
This quick core and arms series is an example of the types of exercises I do daily!
Pilates Core and Arms Video
This video is a real-time Pilates inspired arms and core workout. Do this routine after a 30 minute interval run. My favourite lately is 30x of 30 seconds running as fast as possible then 30 seconds resting. It's a toughie!!
In other news I think I have an addiction with white Lululemon clothing. I love white tanks in the summer time. They just look so fresh and clean … except with my style of workouts they generally don't last too long.
I just got the Make It Count tank on sale last week for $29 – WIN! I love the high neckline and the beautiful back on this tank. It's nice to keep everything tucked in! But now I'm also loving the Live Lightly tank (right) … also on sale for $39. Decisions, decisions. Workout clothing is addictive! I find it SO much easier to buy than regular clothing. It's a good think I can also count these tanks as work clothing haha!
Before the tropical storm hit Toronto yesterday I managed to sneak in some 600s with my good friends Ewan and Shannon, fellow Cumberland Lululemon ambassador!
:: Welcome Shannon … to your worst nightmare!! ::
Yesterday coach Ewan had a fun one planned for us!
Four sets of 200m – 600m – 200m
30 seconds rest between reps
3 minutes rest between sets
Whewie! That's 4 km of speed workout + the 2 km warm-up and cool down there.
:: He might look cute and little here but coach Ewan is a MONSTER ::
The workout felt great to tackle and finish! This was Shannon's first run with us and she did AWESOME! These workouts are a great reminder that consistency is SO key to any workout program. Stay with it and you're bound to see some awesome changes. Over the past six weeks my running has improved, I feel like I'm flying around the track now!
Give this workout a go! If you don't have a track you can always run times for speed. This workout for me would be about 35 seconds for 200m and 2:15 for 600m. Good luck and let me know how it goes!