Happy Friday, friends!

The weekend is very nearly here, and last night was spent packing for Challenge Penticton. I laid out all the gear, rearranged the gear, folded, stacked, reassessed, unpacked, re-packed, and read the athlete guide at least 3 times. Judging by the amount of stuff loaded into my car you”d think I was going away for a week, but it”s better to be prepared than not have everything you could possibly need, right? I”ll be Instagramming all weekend if you fancy following along, and my race recap will (if all goes according to plan) be up on Monday.

In the meantime…

Work It Out

Although triathlon has been my focus for the past 8 months, running is my first true love and will probably always be the discipline I enjoy most. Therefore, this Fit Bit Friday is…. you guessed it, a run!

Prior to entering the world of triathlon I tended to only train in one speed. I”d get on the treadmill, set it and forget it. Long runs at that speed, and while I thought it was a good idea at the time, I now realize that I was repeatedly stressing the same systems, the same muscles, the same way every time. Our bodies are really clever and they adapt fast, and in retrospect, I now know that it”s more wise to train at a range of speeds and intensities in order to make improvements. This doesn”t sound like rocket science, but sometimes these things aren”t as obvious when you”re in the moment!

With all of this said, today”s workout is a tempo run intended for those of you training for a longer (ie marathon or half marathon) distance event. It can be tempting (just as it has been for me in the past) to want to run at the same speed, doing long runs all the online slots time, and neglecting speed work. However, throwing a bit of noticeably faster running into training from time to time in the form of tempo runs will help you to improve speed and stamina, especially at those parts of a race when you start to lose steam.

The Speed, Sweat, Stamina Workout

The definition of a tempo run varies, but a widely-accepted one is “running at a comfortably hard pace for an extended period of time”. For the work periods in this run, aim to run near your 10K race pace – something “comfortably hard” that you could sustain for 40-50 minutes depending on your fitness level. For the recovery phases in between, drop your effort level right down to an easy jog.

Fit Bit Friday 207 - The Speed, Sweat, Stamina Workout

Click here to print the PDF.

Turn It Up

While packing last night, I was also watching a bunch of triathlon videos on Youtube. The atmosphere that I”m about to experience won”t be nearly as electric as the Ironman World Championships in Kona, but watching footage like this gets me suuuuuper pumped up about this weekend. The quality of this video isn”t the best, but I love the song that”s been paired with it (starting just after 2:30), which is called With a Spirit by 009 Sound SystemEven if you”re not into triathlon, you might find it inspiring too!

Have A Read

Now over to you! Let”s hear…

  • Do you have any races coming up this fall that you”re currently training for? If so, do you have a set training plan or are you more a go-by-feel type?
  • What are your weekend fitness plans?