2 Hill Workouts to Attack On a Treadmill

photo(1)Outdoor hill training is one of my favourite running workouts, although sometimes life gets in the way and I need to take my run indoors. Running hills on the treadmill does have some benefits as it allows the runner to easily change the incline from a short, steep hill to a long gradual incline depending on their specific goals or needs. For new runners treadmill hills are great as they can introduce hill training at an incline they feel comfortable, and progress any of the variables as they feel ready.

Whether outdoor or in, running hills requires the use of more muscles than running on flat surfaces, and forces a runner to expend more energy. Running uphill places different demands on a runner’s body, which can help to improve strength and running power. By taking your workout from a flat surface to a hill helps to strengthen the glutes, quads and calves, and improves stability and running performance while giving a high calorie burn.

Here are two of my favourite treadmill hill workouts:

Workout 1: The Pyramid

During this pyramid workout you add to the incline during each work interval, increasing the percentage to your workout max, then decrease at the same rate. The length of this workout can vary by adding an interval to either side of the pyramid or by taking it away. Remember what happens on the upside of the pyramid, must happen on the down.

Warm-up: 5-10 minutes

3 minute run 4% incline, 2 minute recovery at flat

3 minute run 5% incline, 2 minute recovery at flat

3 minute run 6% incline, 2 minute recovery at flat

3 minute run 5% incline, 2 minute recovery at flat

3 minute run 4% incline, 2 minute recovery at flat

Cool-down: 5-10 minutes

Workout 2: The Ladder

Unlike the pyramid, where the intervals duration increases and decreases, in a ladder workout, you’re only headed up! Each interval is three minute of work and each minute you add to the incline .5%. During the two minute recovery you come back to the flat, and then on the next work interval you start running at the second incline of the previous interval.

Warm-up: 5-10 minutes

3 minute run 4, 4.5, 5% incline, 2 minute recovery at flat

3 minute run 4.5, 5, 5.5% incline, 2 minute recovery at flat

3 minute run 5, 5.5, 6% incline, 2 minute recovery at flat

3 minute run 5.5, 6, 6.5% incline, 2 minute recovery at flat

3 minute run 6, 6.5, 7% incline, 2 minute recovery at flat

Cool-down: 5-10 minutes

Wild About It: Village Juicery

Who They Are.

photo 1(4)Last week I had the pleasure of checking out Toronto’s newest cold press juicery, Village Juicery, located at 540 College Street (near College and Bathurst). The Village Juicery is a small juice bar, with an extensive menu of cold press juices, freshly squeezed juices, and nut milks made daily here in downtown Toronto.

Cold press juices are all the rage right now and juicerys are popping up everywhere, but it was the connection to community and value in education that drew me in. Village Juicery is founded on three  core principles “You are what you eat,” “Knowledge is power,” and “Be a villager.” And during my visit I witness each of these values in action.

photo 1(3)When I first entered the Village Juicery the scent of their wood interior washed over me, it was divine, and highlighted how truly new this space was. About 80% of the space is occupied by their juice bar. A large fridge of product, a wall of educational materials, and a wall of other salable products make up the remainder of the space.

I met with their nutritionist Jessica and marketing director Karen, both incredibly pleasant and well educated on all things juice. A drawer filled with shot glasses was opened and the samples began to flow. From checking out their website I knew what I wanted to try prior to my arrival, but what I didn’t expect was their education  focus and interest in learning more about me so I could pick the perfect juice. I had an awesome conversation with Jessica about fitness and the importance of nutrients and fueling. Jessica was also in fitness, so was able to speak very well to what my potential gaps and needs were and direct me towards the juices that would support that – energy and recovery.

What I’m Wild About.

photo 4(1)With an Ironman 70.3 training season under my belt, I was more then knowledgeable of the benefits of beet juice and was intrigued to learn that they had two different juices which contained beets. I gave the Be Active a try and as someone who actually doesn’t enjoy beet I was impressed. The predominant flavour for me was the pear (also the first ingredient) with also a small zing from the lemon and ginger. I ended up taking a bottle of this with me and enjoyed it prior to an intense indoor ride I knew I’d be having later that weekend.

photo 2(3)After my conversation with Jessica we also determined I’m more of a nut milk gal when it comes to recovery style juice. Their most popular nut milk, Be Happy, was sold out, it’s a cashew milk with dark maple syrup, so I enjoyed a sample of the Be Smart, an almond milk sweetened with dates and took a bottle home, which I pretty much had to fight myself to save for after my long run. What i enjoyed about the almond milk was that it wasn’t gritty as I’ve had in the past from other juicery’s. It had a smoother more consistent taste and perfect amount of sweetness from the dates.

photo 3(4)I did also leave with a bottle of their freshly squeezed orange juice. After seeing it on their website this was my one must grab and I enjoyed it the next morning with breakfast. It was delicious. And as their website states, it goes from the farm to your hand in less than 12 hours. It is important to note that some of these products are only offered seasonally.

Final Thoughts.

photo 4(2)Prior to checking them out I did quite a bit of research on their website. Their products are 100% organic, avoid pesticides, have a high nutritional value, and support the environment. But I wanted to know what made them different and I experienced it for myself when I met their team and saw them living their core values. I left with a great product, plenty of education, and heard about their many connections to Toronto. I liked that they don’t promote their juices as meal replacements, but as supplements to healthy diets, and for those who are looking to use their cold press juices for cleanses, they suggest a consultation with their nutritionist so the specific goals and needs of the client can be met.

Want to give Village Juicery a try? This Thursday Tribe and Lululemon are teaming up with Village Juicery as part of our four part Runners Workshop. Following this weeks 5km run we will be meeting them in store and sampling products appropriate for athletes. Details here. Can’t make it out? Then I highly suggest you head up to 540 College to check out their full menu, and learn something too!

Tribe Tunes: January 20th

Tunes Tuesday2Just because we are 20 days into January doesn’t mean it’s to late to get started on those New Years resolutions for 2015. Last week Tribe very excitedly announced the start to our next learn to run clinic to help those looking to learn to run, or return to running an opportunity to get started. So in celebration,  today’s #TribeTunesTuesday is all about getting started. no matter your goal! To learn more about our partnership with Canada Running Series and how YOU can join our “My First Race” Mentoring Program, click here! Here are three songs to motivate you to get started!

The Black Eyed Peas – Let’s Get It Started

P!nk – Get The Party Started

Drake – Started From The Bottom (Explicit)

What music inspires you to get started and crush your goals?

Leave it in the comments!