Goooood morning!

How’s your week been? Any big highlights? As I mentioned, I’m going to be off to Calgary shortly for my friend’s wedding celebrations, but the other thing that was a pretty big deal this week was Seawheeze 2016 registration on Wednesday morning.

GUYS. Stress levels were through. the. roof. I’ve never entered a race as in-demand as Seawheeze and part of me was very skeptical that I’d make it in for the 5th year in a row. Multiple alarms were set in my calendar starting at 8pm on Tuesday night as reminders that I needed to be ready at 10am sharp the next morning. My heart was pounding SO hard at work as I typed in my credit card number and waited for the next page to load, but….

Lululemon Seawheeze 2016 - Confirmed

it’s done! Thank freaking goodness, because that level of stress is not something I can tolerate more than once a year! Is anyone else already ridiculously excited about next August?

Work It Out

Speaking of Seawheeze and running, today’s workout is – surprise – a run! While I’m super excited about my 2016 triathlon race calendar, I’ve also been loving more unstructured gym sessions – especially runs followed by strength training. The one you’re getting today is a ‘speedwork sandwich’ – a highly technical term I’m using to describe some speed intervals, sandwiched between two hills. Tasty, right?

The Speedwork Sandwich Run Workout

This run is most suited for the treadmill, and therefore, perfect for a rainy day when you don’t want to run outside. You’ll start with a warm-up to get your blood flowing, then get straight into the first hill. Then you’ll roll into some quick near-sprints with short recoveries, and finish the work with one more hill. From there, it’s smooth sailing until the end.

I’ve noted the rate of perceived exertion (with 1 being sitting on the couch and 10 being going as hard as you possibly can) in the far right column of the chart below, so feel free to adjust your speed accordingly.

Fit Bit Friday 209 - The Speedwork Sandwich Run Workout

Click here to print the PDF.

Turn It Up

Today’s tune is another recent Spotify discovery, and one that I can’t help but smile at when it pops up in my playlist. It’s a 2015-take on the classic Whip It, this time covered by Lunchmoney Lewis and Chloe Angelides. If you can’t see the video below, you can check it out here.

Have A Read

Now over to you! Let’s hear…

  • To my fellow Seawheeze-a-holics: How did Wednesday go for you? If you registered, will 2016 be your first one?
  • What are you up to this weekend?