Catching Up: Bridge Repeats, Long Run and Cheap Art
Hi there! Can you believe the weekend is over already? Funny how those two days can fly by so fast!
Today I thought we could take a few minutes to catch up. Hare are five things that happened to me recently.
1. Bridge Repeat Workouts
Let’s roll back to last Thursday for a minute :). This was the day that I did my bridge repeat workout, also known as hill repeats for those of you who live in places in this world that actually have hills!
There are two bridge repeat workouts that I like to do.
The first kind involves doing 10-15 second sprints up the bridge at near max effort. According to elite runner turned coach, Brad Hudson, “there’s nothing better for developing speed and muscle power.”
Runners World says hill sprints give us “the maximum amount of training effect with the minimum amount of injury risk.”
Hudson backs that up saying, “Studies of sprinting uphill show that the muscles are in constant overload and the nervous system is firing hard. It’s the same speed benefit as track sprints, but safer.”
It’s safer because “Running no more than 10-second repeats reduces the injury risk by limiting your fast-running time. And hills by their nature lessen the risk of injury because the slope shortens the distance you have to ‘fall’ or land, reducing impact.”
I follow Hudson’s advice and following each sprint I walk back downhill for recovery and then let my legs rest for a bit. He recommends taking at least two minutes between each sprint for recovery.
The other type of bridge repeat workout I do are long hill repeats. This is when you run for ~90 seconds up a bridge or hill at a steady (usually hard effort).
Competitor says that this type of workout is “fantastic for improving VO2max and increasing muscle strength.” These repeats won’t necessarily make you faster in a race, but they will make your legs stronger overall giving you better endurance.
2. Saturday Events.
On Saturday I missed the Miami women’s march because I had to spend the day at an event that one of my clients put on at Marlins Stadium.
Many of my coworkers came out for the event so it was a fun afternoon! Adam came too :).
Later we all went back to one of my coworker’s house for wine and charades.
It’s been forever since I’ve played charades but it was so much fun! I love coming up with ideas and seeing them acted out. I should have taken pictures or vlogged but I totally forgot after a long but fun day.
3. A VERY Hot Run.
On Sunday I really wanted to watch the afternoon/evening football games, so I decided to check the weather to see if it would be possible for me to do my run early in the afternoon. The forecast made it seem like there would be lots of cloud coverage which makes running in hot weather pretty tolerable.
The worst is when the sun is just relentlessly beating down on you, making you hot and overly thirsty.
Unfortunately when I got to the beach there was barely a single cloud in the sky. So I ended up having one of those hot runs where my skin was burning up and I was very thirsty from start to end. I had brought my FlipBelt bottles filled with Gatorade but it wasn’t enough!
I let myself pause for a break under the shade of a tree every mile so that I could let my body cool down a little bit before starting up again.
You could call me lazy, but it honestly felt like a safety precaution. During the summer I get used to running under this kind of sun, but yesterday my body felt very confused/hot/angry at me!
I practically cried when I saw my car at the end of this run. Nothing has ever looked so beautiful as this box filled with air conditioning!
Thank you car, I love you.
4. Cheap Wall Art.
There are some areas of your house that you may want to have really nice wall art. In those cases it makes sense to spend a little bit to get exactly what you want. In other places you just need to put something up to fill the space and can go cheap!
For me the bathrooms are one of those areas in the house where I just want something nice up, but I don’t want to spend a lot on the art. Similar to when I decorated my office at work, I turned to Etsy for help!
Basically I look for printable wall art. On Etsty wall prints usually costs $2 to $5 and the artist sends me a PDF and a JPG that I can download and print myself.
I like to upload my JPG to FedEx/Kinkos Online to be professionally printed at my local store for about $0.50 per page, but if you prefer you could print yours at home. I think the printer quality at Kinkos is really good and worth the $0.50. If I upload my photo in the morning I can usually pick it up that afternoon.
Then all I need to do is buy inexpensive but nice frames for my prints. I usually buy my 8×10 frames at Target for $17 each.
Here’s what I put together for my downstairs bathroom for a grand total of just $41!
Now I just need Adam to help me hang them straight. I’m not afraid of using a hammer and nails but when I hang something on the wall it has to be totally straight or it will drive me nuts!
This little boy is honestly something else. My house is two stories, and Cecil hates when Adam and I are on different floors. He’ll sit at the stairs and meow like crazy until one of us goes upstairs or downstairs so that we can all be together.
This cat loves his family time!
I know that sounds totally crazy but he seriously gets all riled up when he knows we’re both home and he can’t see both of us. Adam and I joke that he’s managing us and needs us to be together so that he can give us tasks. Okay you scratch my ears and you go get and get me treats!
I love that cat!
What did you get up to this weekend?
Do you like to do bridge/hill workouts?