Happy Fri-YAY!

Guys. This has been one of those weeks. Those weeks that require to muster up my strongest adulting skills, put on my big girl pants and embrace the game face. I’ll spare you the play-by-play but to sum up one of the incidents, what started as a low tire on my car ended up being a need to replace all 4. Ouuuuuuch. Nobody likes that news.

sometimes you can just tell it's going to be a 'does not play nicely with others' sort of day

Although it was a hit to the credit card, I’m just thankful it wasn’t anything more serious. I loathe car issues because they’re one of those things that you sort of have to just suck up – unless you know of or are married to a killer mechanic. Negative on both of those for moi.

With this and the rest of the week’s drama in the past, I’m ready to kick off a lovely weekend of self care, fun, great food and lots of laughs. This afternoon I’m headed to a nice long yoga class with my work teammates, and provided Mother Nature decides to stop dropping snow from the sky, perhaps a hike or sea wall run too. Any exciting plans for you?

hello weekend i love you - eat spin run repeat

Work It Out

As promised last week, today’s sweat session is a run – yes, finally! It’s been a while but a few of you have been asking for it and I’m here to deliver. With spring approaching, it’s a great time to start training for those races – or even just getting into running if you’re a newbie. So often it’s easy to get into a rut and do every run at the same pace. I know I used to be that way and it’s human nature – we like what we know. This run will force you to mix things up in terms of speed and incline, making it more similar to what you’ll encounter when you transition runs outside this spring.

The 5 Miles of Smiles Workout

Start with an easy dynamic warm-up for about 5 minutes, then begin the 5 miles. For each, start with 1/2 mile at a moderate pace. Every time you hit that 1/2 mile mark (ie 0.5mi, 1.5mi, 2.5mi, 3.5mi etc), you’re going to sprint for 45s, run uphill for 45s, then sprint uphill for 45s. Run the remainder of your mile at easy pace, then re-start that cycle. The work interval is 2 minutes and 15 seconds, done every mile. If you want an extra challenge, aim to cover more distance in that 2:15 with each consecutive mile. AND to make it even more fun, try to smile the whole time!

Fitness Friday 285- The 5 Miles of Smiles Run Workout - Eat Spin Run Repeat

Click here to print/download the PDF.

Turn It Up

Let’s Hurt Tonight is from One Republic’s most recently released album, My Oh My, and although it’s not really a workout jam, it’s good for a cool-down or stretch session. These guys are coming to Vancouver this summer and I’m playing with the idea of getting tickets, but those 4 new tires are still a little too fresh in my mind to give it more serious thought at the moment!

Can’t see the video? Click here.

Have A Read

It’s a stacked lineup of fitness news! Here’s some of my faves from this week:

Now over to you! Tell me… were there any companies or brands who did something that really stuck out in your mind as unique or bold for International Women’s Day on Wednesday? The one that sticks out the most for me it was Oiselle, who shut down the entire shoppable portion of their website in the spirit of solidarity, and instead advocated for women’s rights in their local communities. More about that here.