Hey there friends,

It’s been a long and rainy week here in my little corner of Ontario, and I am SO ready for the weekend. What will you be getting up to? On my agenda is a fun girl’s night with some of my besties tomorrow, as well as a bike ride, some relaxing, and hopefully a long run with some hills thrown in for fun. Speaking of which…

(Source)

(Source)

Work It Out

Last weekend, I raced an 8K with Jess as part of the Run Waterloo race series, and despite the fact that it was cold, windy, and at 6pm (a time my body is not accustomed to running at), it actually went surprisingly well. Although my legs felt dead and the wind made me feel as though I was moving at a snail’s pace, I ended up winning my age group and being the 3rd woman overall. Not too shabby I suppose!

Running the EndurRace

That race is behind me, but next week’s 7 miler will be a completely different challenge. It’s in the morning (which is far more Angela-friendly), but it’s got a beast of a hill right in the middle. In prep, I’ve been incorporating plenty of hill work into my treadmill runs, and attempting to run hillier routes when I’m outside on the weekends. This week’s Fit Bit Friday routine is a slightly adapted version of one of my treadmill workouts.

hills - do them

The Hold On Tight Hills Workout

There’s nothing super fancy about this one – it’s really just simple hill repeats – but it gave me a HUGE endorphin high when I completed it on Wednesday and thus, I felt the need to share it with you. As you’ll see below, you’ve got 2 hills: A and B. A is a little less-steep than B, and after each one, you’ll get a little bit of time to recover. You’ll complete each hill twice in an A-B-A-B fashion, then cool down as you bring your heart rate back down to normal. You’ve got the option during the hills to take the speed down a touch if you find the incline challenging enough to work with on its own, but if not, your speed will stay pretty constant for the whole workout.

I’ve inserted sample speeds and inclines which are very close to what I used, but feel free to adjust to whatever you need to use in order to meet the Rate of Perceived Exertion numbers in the third column. And of course, listen to your body – this has the potential to be a very challenging workout (or at least it was for me!) but be sure to scale back if you need to. Before you know it, the hills will be your friends… or at least that’s what I keep telling myself! 😉

Fit Bit Friday 139 - The Hold On Tight Hills Workout

Click here to print the PDF.

Turn It Up

Lately I’ve been loving the new song from Neon Trees, Sleeping with a FriendWhile the original song is great – catchy, upbeat, and easy to get stuck in your head, I’m also really loving the Hyperbits remix because it’s got a bit more energy and (you guessed it) makes for a good running song. Any other fans out there?

Have A Read

Alright, before you go, tell me…

  • What are your plans for this first lovely weekend in May?
  • Any favourite hill workouts? Please share!
  • Do you have any recipe requests for upcoming posts? Feel free to leave them in the comments below – I’ll do my best to bring them to life for you!