I hope you’ve had an awesome week. As always, I’m thrilled the weekend is here and have got a busy couple of days ahead, but they’re busy in a fun way. A bit of work, a bit of play, and a bit of brunching on Sunday which I’m already looking forward to! I’m also “properly” getting into my half Ironman training plan, but I’ll tell you alllll about that on Monday. For now…
Work It Out
I have a pretty good tolerance for the treadmill, but these days even I, a very fair-weather runner, am itching to get back outside again. Luckily our weather here in Vancouver seems to be warming up again and I’m hoping things stay headed in this direction. However with that said, all the indoor training I (and perhaps you) have been doing can make it easy to forget that outside there are these real buggers called hills.
Rather than getting a rude awakening when spring arrives and your shoes hit the road again, today’s workout is a 5-mile run of hill repeats. The purpose is to fire up the glutes – one of the key muscle groups that gets more action when running on an incline – and build some strength for the real hills outside.
The High 5 Hill Running Workout
In each 1-mile hill repeat you’ll add speed, then incline, then speed again. I haven’t specified paces or incline numbers, but focus on hitting the RPE (rate of perceived exertion, on a scale of 1-10) in the right-hand column below. As your body adapts throughout the workout, you may find yourself increasing by more in order to hit the higher RPE numbers.
Turn It Up
Oooh guys have I ever got a GREAT TUNE for you! Thanks to one of my spin instructor friends I was recently introduced to the Dave Aude Remix of Last Love Song by ZZ Ward. It’s a super uplifting, energizing song and right now it’s first up on my running playlist because it seems to make me come alive – even in the wee hours of the morning. Give it a listen (ideally with headphones on because it’s just that much better that way) and let me know if it has the same effect on you!
Have A Read
- 7 simple tips for a perfect 20 minute workout – via Mind Body Green
- Should you lift before you run? – via Women’s Running
- 3 inspiring triathlon books to kick off 2016 – via Competitor
Now over to you! Tell me…
- Are you training for anything in particular right now?
- What are your weekend plans?