Cardio ADHD.

I had a 3.0 mile run on my training schedule today so I hit the treadmill. It was slightly breezy outside and heaven forbid I run in less than perfect conditions. 


I promise, the fact that NHL players were wandering around the fitness facility I work out in was only PART of the reason why I ran inside instead of outside on an August afternoon. Apparently I need to brush up on my hockey player stalking skills because I saw not one Edmonton Oiler.

I had cardio ADHD today, a recognized fitness disorder in case you were wondering. I started off at the gym on the elliptical for a 10 minute warm-up, then I ran on the treadmill for my three miles plus a mile of cool down jogging (7:54 min/mile for the run, 10:00 min/mile for the cool down), then I ventured to the stepper for 15 minutes of stairs, then back to the elliptical for 15 minutes. I guess I just wanted to leave a puddle of my sweat around as many cardio machines as possible. Oops. No matter how much I looked like a crazy person running from various cardio equipment to the next, it worked and I wasn’t bored at all.

I entered the gym really tired and decided to run my three miles at whatever pace my body felt like. Turns out it was only my brain that was tired, my legs and lungs had other plans and managed to pound out sub-8 minute miles. Score one for endorphins.

I rediscovered a past lover. 


I completely forgot how good cherries are. I haven’t had them ALL SUMMER until now. What was I thinking? 


How delicious do those look? No one let me make that mistake again. I hope to have a little more focused workout tomorrow… as much fun the ADHD cardio-hopping was today! 

The Search is Over.

I can’t tell you how long I have been waiting for this moment. 

As a whole-hearted peanut butter lover, when I heard about PB2 I knew I had to try it. I haven’t been able to find it in grocery stores and I was tempted to order it online but if I didn’t like it I didn’t want to be stuck with 42kg of the stuff. Finally I found it at a local whole foods market, The Enjoy Centre. PB2 is a powdered peanut butter, essentially a defatted peanut butter. The directions on the jar are 2 tablespoons of PB2 mixed with 1 tablespoon of water to make the original consistency of peanut butter, but you can add the powder to pretty much anything – smoothies, yogurt, protein shakes, oatmeal, pancakes, baking, or savoury sauces. 


After my 5:45am spin class this morning and some stairs and leg work after class, I was more than ready to come home and enjoy some hot oatmeal with banana and PB2. I absolutely LOVE peanut butter in my oatmeal so I wasn’t sure how PB2 would compare. 


Turns out it is delicious! I don’t know why I was hesitant. Any and every form of peanut butter is amazing. Once I added the almond milk to my oatmeal and mixed it with the PB2 a bit, it was heaven.

I definitely still love original natural peanut butter and my body loves the healthy fats but this powder is a cool alternative. 

You now have the “Kris-Murray-PB-Approval” for PB2. You’re welcome. They also make a Chocolate PB2, uh YUM. I may need to bulk order these jars of goodness.

I can do anything for a minute… or 3.5 minutes.

Interval training is tough. When I want to switch up my running or if I am getting bored of running at the same pace for miles on end I do intervals. Somehow even though I am running at a fast pace for less than half the time I am actually moving I sweat WAY more. Intervals get my heart pounding and by the end I am a sweaty and endorphin-filled mess.

Some of the benefits of interval training include:

  1. Burning more fat. Your body burns more calories during and after an interval workout.
  2. Strengthens the heart. Your heart is pumping hard and fast during the intervals and by combining tough intervals with heart-rate-slowing recovery periods you are giving your heart quite the workout, making it stronger.
  3. Builds muscle. Both weight trainings and interval training have been shown to build muscle, not destroy it like some forms of monotonous cardio.
  4. Revs your metabolism. Interval training increases your HGH production which increases calorie burn. So yes, I did have extra peanut butter on my toast this morning.
  5. Finally, intervals are tough mentally and I believe they help train your mind as well as your body. I feel so accomplished after interval training because it reminds me what my body is capable of when I push outside of my comfort zone. Source.


Some intervals feel like they fly by and others feel like they never end but I usually think one thing when in the middle of an interval… “I can do anything for a minute.” Taking an interval, a run, or running in general one minute or one mile at a time is a lot easier than trying to focus on the big picture.

Today I did treadmill intervals. One of the benefits of doing a workout like this on the treadmill is you can control your pace really easily and change pace simply with the push of a button. I did an 8X800m workout because I had 4.0 miles on my running schedule today.

400m Warm-up @ 15:00 min/mile walking pace.
400m Warm-up @ 10:00 min/mile jogging pace.

800m Interval @ 6:58 min/mile running pace.
400m Recovery @ 15:00 min/mile walking pace.

Repeat for 8 intervals.

400m Cool-down @15:00 min/mile walking pace.

Total: 6.75 miles

I have tried intervals at the track, on the treadmill, and on the streets and each have their own advantages and disadvantages. The treadmill was really easy regarding controlling my pace/speed but it does get tiring running on the belt for over an hour! Whether it’s an interval at a pace 0.1mph faster or at an uncomfortably fast pace, always keep in mind that you can do anything for a minute!