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Spartan Race!!

Alright people, the summer is coming very very soon and who says summer, says outdoor activities!

 I’ve started planning my summer on a fitness level with a couple different projects, both related with running!
The first one is a Spartan race! You can check out the website for more info but basically Spartan races is an international circuit of obstacles races. So, I will run 5 km (with a nice little group of friends). The distance is quite short, but there’s a catch!  There will be between 15 and 20 obstacles like mud puddles, fire to jump over, barbed wires, etc. This event should be a loooot of fun and will be taking place in Mont-Tremblant (a beautiful mountain resort up north). If you’re interested in doing this kind of race, check out the different locations and when you’re ready to register enter the code SPARTAN 10 and receive 10$ off your next registration! How sweet is that! Plus, planning a couple races in your training plan is great motivation! 🙂

The other project I have concerning running is a little bigger and intimidating but I will tell you about it later.
Enjoy your weekend guys and what are your summer plans?

Outdoor running season officially started!

These shoes have been running for almost a year now! I will go buy new ones this week. Any suggestions? I’ve always worn Brooks Ghost shoes.

Last Saturday was amazing for Montreal with temperatures in the 20’s. When the snow has melted and your can run outside without a winter jacket, that’s when running season officially starts in Montreal.

I geared up with this baby (Garmin Forerunner) :

and ran about 11km.  Felt amazing to come back home with jelly legs!

The weather made everybody come out of their cocoon and meet up for Sunday’s Tam Tam event. It has become a ritual here in Montreal, for young adults mostly, to meet up at the Jeanne-Mance park for picnics, music and outdoor chilling.

Let’s just hope that spring is here to stay and will slowly develop into a beautiful summer season.

Let me know for the shoes suggestions!

Treadmill mission

Let’s face it, running is hard on the body…The human body was not created to permit long distance running. Even with proper technique and progressive overload, injuries happen all the time. But, when you have a passion for it, it is not going to stop you.

To prevent injuries, you have to prepare the body before every run. The best way to begin a running session (or any workout session) is to follow this plan:

1- Activate core and leg muscles

2- Slowly bring heart rate up

3- Keep length of workout between 20 to 30 minutes depending on your level of fitness and adjust incline and speed throughout the session (HIIT)

4- Increase your long runs by no more than 10% every week

5- Always include a recovery phase

6- Stretch

You can apply this in many different ways. Personally, I like to start with a breathing exercise to make sure my brain and my core are well connected so that my deep core muscles are efficient throughout the workout.  I go on with a couple minutes of walking lunges and then follow something that looks like this:

 

MINUTES

INCLINE

SPEED (mph)

0-2

1%

3.5

2-3

2%

4

3-4

3%

4

4-6

2.5%

5.2

6-8

2%

5.8

8-9

1%

6

9-10

1%

6.5

10-11

0%

7

11-12

0%

5.5

12-13

0%

8.5

13-14

0%

5.5

14-15

0%

8.5

15-16

1%

5.5

16-17

1.5%

8

17-18

2%

7

18-19

1%

6.5

19-20

1%

5.5

20-23

0%

5.2

23-25

0%

3.5

Your heart rate should vary between 90% and 60% of max capacity.

Keeping the same intensity for a long period of time is not efficient to improve your body’s ability to use oxygen (VO2max).

Plus, changing the intensity often keeps it fun and gives results!

Let me know how you enjoy HIIT in your cardio routine! 🙂