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Fit Bit Friday 90 – Plus a FitFluential Friends Spotlight!

Posted May 03 2013 4:30am

Oh my goodness gracious… it’s race weekend! Just 2 more sleeps and I’ll be standing in the starting corrals for this half marathon in Toronto. It doesn’t matter how many races I do, I always get pre-race jitters in the starting corrals, and the question “why I’ve paid a silly entry fee when I can run on my own for free?” constantly runs through my head. But there’s just something about the feeling that you get when you finish a race that keeps you wanting to come back for more. Well, except for marathons. If any of you runners out there are like me, you probably need some time to wipe those 26.2 miles from your mind before you even consider doing it all again.

Tomorrow will be a rest day, but that doesn’t mean I’m letting you off the hook! If you’re looking for a workout to take to the gym this weekend, I’ve got just the thing.



Work It Out

In honour of the 13.1 miles I’ll be running on Sunday, this week’s routine is a countdown-style workout that incorporates moves to challenge both cardiovascular and muscular strength. You’ll get your heart rate up, work up a good sweat, and stoke your metabolism to keep humming away all day long. Now that’s a multitasking workout!



The 13 to 1 Countdown Workout (with a little surprise at the end!)

All you’ll need for this is a few pairs of dumbells. Have a look at the exercises and determine how heavy you want to go, but keep in mind that you’ll need 3 pairs that you can perform biceps curls with – that’s the surprise at the end! (Probably not the best workout for the 200lb ones, unless of course you can curl 200lbs with each hand, in which case I’ll hire you to train me!) Perform the moves in yellow, first doing 13 reps of each. After taking a quick rest (between 1 and 2 minutes, depending on your fitness level), re-start from the squats again and do 12 reps of each exercise. Continue to work  your way all the way down to 1 rep, then rest for 3 minutes. Finish off with a drop set of biceps curls, then stretch those babies out. Did someone say gunshow? ;)

13 to 1 Countdown Workout - Eat Spin Run Repeat

Click here to print the PDF.

Turn It Up

I heard this week’s featured tune on the radio when I was in the car on the weekend, and within 10 minutes of arriving home had downloaded it and tacked it on to the half marathon playlist that I’m building for this weekend. It’s called This is What it Feels Like by Armin Van Buuren, and once the synthesizers get going, it’s got a ton of energy!

Meet my Race Buddies!

Rather than the usual ‘Have A Read’ section of Fit Bit Fridays, I’m switching it up this week. I thouht you might like to meet some of my crazy fabulous FitFluential Ambassador race buddies that I’ll be spending this weekend with. First up, our guest of honour, all the way from California…

Brian - Pavement Runner

Brian at mile 38 of his 50-miler earlier in April. Lookin’ strong!

Name: Brian
Distance you’re running: 26.2 miles of glory… wait, how many km’s is that?
Goal for the race: To look amazing in a tutu!!! OK, amazing might be a stretch. Let’s go with: “to make other people smile and show some love for Boston.” I’ll be rocking a blue shirt and a yellow tutu crafted by the one and only Darwinian Fail. My current PR is 3:44 on hilly course. I hear the Toronto course is reasonably flat and I think a tutu is good for shaving off at least a couple minutes… let’s place the time goal at 3:35
Your #1 must-have piece of race gear: A hair clip from the first lady. (In case you’re wondering, the First Lady is Brian’s super cute daughter.) I typically attach it to the shoulder strap of my hydration pack (see photo). Whenever I feel a little tired, I take a look at it and think “Keep running strong, it will make a great bedtime story.”
Your pre-race ritual: This is definitely one of those do what I say, not what I do moments. My pre-race meal is a Payday candy bar. If you are unfamiliar, it’s peanuts and caramel and has plenty of salt. I’ve been doing it for years and wifey always packs it in my to-go bag for destination races. As far as morning routine, I wake up 2 hours before it’s time to leave the house and sort of just “wake-up.” I’ll stretch a little bit, check Twitter, get dressed, check Instagram, pin on my bib, throw something on Facebook, grab my gear, check Twitter again. As you can see, VERY IMPORTANT pre-race focus.


Name: Krysten
Blog: The Misadventures of a Darwinian Fail
Distance you’re running: The half marathon
Goal for the race: To rock a kick-ass tutu all 13.1 miles
Your #1 must-have piece of race gear: Well I guess the tutu is kind of pivotal this time around. But my Mizuno Exilirs are a must too
Your pre-race ritual: To high-five all my FitFluential homies and to harness the power of the tutu! Both bring race day magic, sparkles, and rainbows!


Name: Robyn Baldwin
Distance you’re running: 5km
Goal for the race: Running the 5K – trying for a PB of 25 mins and to star in my very own game of frogger based on how jam packed the race is :)
Your #1 must-have piece of race gear: My new Mizuno Wave Riders
Your pre-race ritual: I haven’t raced since 2011 so I have no ritual. But my morning ritual includes warm lemon water, protein pancakes and telling myself in the mirror that I’m awesome, just like this :

Then there’s me who doesn’t look nearly as awesome in my race photos as my above 3 FitFluential friends do, but hopes to feel as great about life as Jessica (video above) when I wake up on Sunday morning! Perhaps a very talented race photographer will manage to catch my good side at some point along the 13.1 and provide me with some blog-worthy shots. We shall see.
See you Monday morning with a race recap! :)
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