Oh hhhaaayyyyyyyyy Friday!

Wanna know something exciting? Or, as my 5 year old self would say to my parents when I was suuuuuper excited about something, ‘guess what guess what GUESS WHAT?!”

There are now only 15 sleeps until Seawheeze, 17 sleeps until my birthday, and only 12 more sleeps until some of my fa-fa-favourite girls fly out here from Ontario to visit and celebrate both. I’ve been planning out all sorts of things for us to do (and eat, obviously), preparing the selfie stick for its heaviest usage yet, and mapping out some running routes so I can give Jess (who has never been to the west coast before) a tour on foot.

False Creek morning view

ANNNND….

The excitement doesn’t stop there because today my buddy Danielle and I are going on an adventure. In fact, as you read this it’s very likely that I’m on a boat. More details coming up on Monday but if you just. can’t. even. function this weekend without wondering “I wonder what Angela’s up to?” you’ll soon find little bits of the trip on Instagram.

let's make today an adventure kind of day - Eat Spin Run Repeat

Over to the usual Friday subject matter…

Work It Out

I’ve talked a bit lately about my new love for HIIT sessions and speed work, and that’s still going strong.My weekly running mileage isn’t anywhere near as high as earlier this year, and on the days when I do run longer, my average pace tends to be faster as well. Those are the kind of results I like!

if you can't stop thinking about it don't stop working for it - eat spin run repeat

This contrasting approach (ie. a mix of high and low heart rate workouts, rather than a whole bunch of moderate intensity steady-state ones) definitely isn’t a new concept. HIIT and other forms of interval training have been hugely popular over the last couple of years – probably because they work! In my case, it’s just been a matter of getting out of my own fitness ruts and making myself try different things.

Today’s workout is a mixture of very high and very low heart rate/intensity intervals of varying lengths, which means you’ll push your max before coming back down to a very easy recovery effort. These days I do about 2 of these types of session per week, and the different work interval durations keep my body guessing. If you’re looking for a way to make your speed work training more interesting, give this one a shot.

The Fast Feet Interval Workout

Start with a 5-minute warm-up, then begin the work-rest intervals. In round 1, you’ll do a 4-minute, 3-minute, 2-minute and 1-minute effort nearing maximum effort with easy walking or jogging breaks in between. Then it’s 1-minute sprints on varying rest intervals. Recover as best as you can in between each, and see if you can increase your speed with each successive interval.

Fit Bit Friday 254 - The Fast Feet Interval Workout - Eat Spin Run Repeat

Click here to print the PDF.

Turn It Up

I am almost certain I posted this song 2 years ago, but it’s time for a throwback. Every time I hear Jubel by Klingande, I think about summer, beach sunsets, long weekends and how awesome life is. And since it’s a long weekend, I think it’s highly appropriate.

Can’t see the video? Click here.

Have A Read

Now it’s over to you! Let’s hear…

  • What are your plans for the long weekend?
  • What songs are on the soundtrack to your summer?