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Fit Bit Friday 115: The Run All Day Workout {GIVEAWAY!}

Posted Nov 01 2013 4:30am

Happy first day of November!

Did you take part in any Halloween festivities yesterday? During my 5 years living in the Middle East, we didn’t really celebrate Halloween but it was a pretty big deal when I was growing up in Edmonton. Every costume I had was big enough to fit over a snow suit and my favourite houses to trick or treat at were the ones that gave out Reese’s peanut butter cups, Crispy Crunch, and cherry blasters. Oh, and it didn’t matter how clever my mum tried to be in rationing out the candy stash – I always found the hiding spots!

Anyways, over to our usual Friday topic!

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Work It Out

Lately I’ve been favouring shorter, more intense runs over long ones, but sometimes I just fall into a meditative state and my legs feel like they could go forever. Today’s workout is longer than the ones I’ve been posting lately, and unlike a single-pace, steady state run, it features a couple of hills and accelerations to keep you from getting bored.

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The Run All Day Workout

I’ve named this routine in honour of the giveaway I’m about to announce, which I’ll tell you about in a second. Start with a nice easy 5 minute warm up on the treadmill, then bump up the resistance a couple of times for the first acceleration. You’ll hold your speed for 5 minutes, recover quickly, then move into a short hill. Then, you’ll repeat that entire sequence and cool down. Note that the max Rate of Perceived Exertion for this run is 8.5. This is to allow you to complete the full 50 minutes. (If you’re truly working at a 9 or 10, it would be difficult to finish it all without longer recoveries.)

Fit Bit Friday 115- The Run All Day Workout

Click here to print the PDF.

Turn It Up

This week’s tune has been stuck in my head several times over the past couple of weeks and I finally Shazaam-ed it to find out who the artist was.  Obsession by Sky Ferreira isn’t really a super fast and intense cardio song, but it could make for a good drill or climb on the bike in a spin class. Enjoy!

And now for the giveaway!

(I’m swapping out the usual ‘have a read’ section this week to prevent this post from getting way too long. Back to normal next week!)

pavementrunner shirts

My blog buddy Brian, more commonly known online as  Pavement Runner , just opened shop on his website where he’s selling these awesome running t-shirts :

pavementrunner shirts

How great are they!? Not only are there several phrases available, but they come in a rainbow of colours, and in womens, mens and kiddie sizes. I’ve ordered the pink ‘Run All Day’ shirt for myself, and I want you to have one too! The winner of this giveaway will receive a coupon code for a free shirt of their choice, mens or womens size, any style and colour (as shown in the  shop ). Since Brian is so fantastic, the shipping is on him. Here’s how to enter:

  1. Mandatory entry: Leave a comment below this post, filling in the blank to this sentence: “I _____ all day.” (For example, I run all day, I savasana all day, I dance all day, I eat greens all day, etc etc.)
  2. Mandatory entry: Subscribe to the Pavement Runner newsletter list. Don’t worry, he’s not a spam-o-saurus. If you’re a runner, I think you’ll like what he has to say! Sign up here , and be sure to let me know you did.
  3. Optional: Tweet about this giveaway, perhaps something like “I want to win one of @PavementRunner’s amazing shirts from @EatSpinRunRpt! http://bit.ly/1aOYw17

I’ll be closing this giveaway at midnight EST on Tuesday November 5th, and announcing the winner in Wednesday morning’s post. If you’re located in the US or Canada, you’re eligible to win! Good luck, and have a fabulous weekend!

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