Hills and Sprints.

Thursday night’s spin class was a packed house! It was so much fun! I decided to switch up my class format and do warm-up and sprints, followed by a solid 20 minutes of hills which I generously titled, “mountain climbing,” and then finished off with some more fast legs doing sprints. We all almost died, but we didn’t, which equals an awesome workout! It’s safe to say my legs were feeling nice and sore Friday morning. Just in time for speed work day.


My speed work philosophy this training cycle has been “variety and hard work.” No way am I going to do the same workout every week for 16 weeks. Each week my speed work day looks different and I wouldn’t have it any other way. Some weeks my speed days include 400m sprints, some include mile repeats, and some have hills, like yesterday!

hill workout

8.27 miles of fun times. I included both hill running and sprinting in my workout. 8 rounds of 5 minutes. Those five minutes included running at 4-5% for 2 minutes (9:27 min/mile pace), then running at 0% incline for 2 minutes (7:30 min/mile pace), and 1 minute of recovery (9:27 min/mile). It was a sweaty one.

hills and sprints

I had actually warmed up with 15 minutes of elliptical before the run because spin leaves my legs pretty tight. I felt great after that elliptical warm-up and was proud of how hard I worked during my run. After the run I walked for about 5 minutes on the treadmill to cool down. I did some strength training like leg press, calf raise, squats, and hamstring curl and then stretched. Yep, I actually stretched. Hallelujah. I spent a solid 2 hours at the gym and left to see this gorgeous sunrise on my drive home!


After I showered up I was STARVING. Waffles after a hill workout? YES PLEASE. I didn’t have any soy milk left in my fridge so I had to improvise. I was craving some chocolate so I made chocolate banana waffles and topped them with banana slices, hazelnuts, and maple syrup. For those asking about the recipe on Instagram and Facebook, I didn’t measure much but this is the jist 🙂

Chocolate banana waffles: [1/2 cup oat flour, 1 tsp baking soda, 1 tsp baking powder, 1 tbsp cocoa powder, 1 mashed banana, 1 tsp maple syrup, 1/2 cup unsweetened apple sauce].


I demolished the waffles, as well as some cantaloupe, did some school work, and then headed off to work. It was GORGEOUS out yesterday and got to 12 degrees Celsius! I walked to work, which is about 4 miles, and the sidewalks were mostly clear! I couldn’t even complain about the muddy parts because that just means Spring is here!

shoes in mud

I’m off to sub a spin class! I guess my “cross training/rest day” on the training schedule is now a “spin day”! I hope everyone has a sunny and fabulous weekend! It is suppose to be chilly on Sunday so my 16 miles are up in the air for outdoor running 😉

Any suggestions for waffle flavours?!

What are your plans for the weekend?