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!

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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.

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Many of my coworkers came out for the event so it was a fun afternoon! Adam came too :).

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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.

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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!

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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!

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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!

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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!

5. Cecil 

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.

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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? 

19 comments

  1. Lisa @ Mile by Mile

    Hill workouts are so beneficial! I need to get back to doing those again. I run hills all the time because of where I live, but I think its different to purposefully run fast/hard up the hill. Usually I run slower up the hills and pick up my pace on the way down!
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    1. Kristina

      That’s so funny because I am the opposite. I am always cautious on the downhill because I am terrified of slipping and falling when going fast. There is always some loose sand on the bridge and I’ve definitely done a slip and slide before (although I’ve always been able to catch myself). If I was on a grassy hill I would probably be braver!

  2. Hanna @ minimal marathoner

    I did tons of hill repeats while training for Pittsburgh and it REALLY paid off in my training! It’s so true that they are “speed work in disguise”.

    I do the same thing on super hot runs (pausing). Safety is so much more important than having a rock star training run. It gets to a point where you’re not going to see any training benefit by “pushing through” anyway, because you’re just hurting your body, you cant go at a good pace, and you need more recovery later. Train smarter, not harder!

    I didn’t have a good excuse like you, but I missed the marches this weekend, and I truly regret it now. I was so inspired watching hundreds of thousands turn out in so many cities across the country – and the globe! – and if I had realized there would be so much action outside the DC area and what a unifying event it would be, I would have gone to one.
    Hanna @ minimal marathoner recently posted…Building a Running Base: Month 1My Profile

    1. Kristina

      I’m so glad to hear that! For a long time I did bridge repeats really randomly but I’ve made a concentrated effort recently to do at least one bridge workout per week!

      I know what you mean about missing out on the marches. I definitely regret not finding a way to be there!

  3. Susan

    Ugh..I never do hills. There is one (small) hill near my house and sometimes I run up it but I have never done hill repeats. I keep it pretty low key (no speedwork, no hills…just running). I am impressed at that run in the heat. I’ll be in Mexico soon and the heat/humidity will kill me so much I won’t even get to realize the lower elevation cuz it gets cancelled out as I feel like I am dying (#dramatic).

    1. Kristina

      Hahahah I totally get that! Whenever we are on vacation at a place with high elevation the wind gets sucked out of me. Last year in Italy when we hiked Mt Vesuivus I was totally gasping for air at the top even though the portion of the mountain that we hiked was probably only like .25 of a mile!

  4. Ana

    I’m ok with hill training, PA is so hilly, that we have no option but to run hills.

    Have you ever tried sucking on ice during a run? I do it on the summer here because it gets so hot! and I can’t run with a stomach full of water.

    Aww! Cecil wants everybody together all the time! how cute!
    Ana recently posted…Weekly Wrap 1.22.17My Profile

    1. Kristina

      That’s such a good idea! On Sunday I definitely thought “I should have frozen the gatorade before I left!”

  5. Laura F

    That Cecil story is so stinkin’ cute! I live in Massachusetts so my hill work usually means just finding a route with a couple of long hills. I rarely do hill repeats and when I do, I hate them, but the long steady hills are my jam.

    1. Kristina

      That’s awesome! I don’t know if I could handle long steady hills. I like knowing what I’m up against, powering through it and being done! haha

  6. Megan @ Meg Go Run

    The bathroom art is very cute! I frame sheet music as decoration in my music room at home. It’s so inexpensive because of how cheappreciate frames are!

    That Cecil story is so freaking cute. We have a ground floor and a basement. Jelly loves to hang in the basement with his daddy. Daddy time is so important!
    Megan @ Meg Go Run recently posted…MGR’s Weekend Wrap Up!My Profile

    1. Kristina

      That’s so cool that you frame sheet music. I love that it’s meaningful for you.

      I agree daddy time is important! Cecil often sits on Adam’s lap and stares at me as if daring me to say something. I’m just like, “okay fine, but remember who gives you breakfast and dinner!” 😀

  7. Schlub

    You have some solid hill workouts. Honestly thanks for the info on the benefits of hill repeats. I do them and I know they help but the details you provided is pretty eye opening. Of course trail running has hills so it’s mandatory to do repeats lol.

    Went out with some faster guys on Sat and man oh man I’m taking full advantage of my rest day today lol
    Schlub recently posted…Quick Recovery Update and Crazy ThoughtsMy Profile

    1. Kristina

      Hahahah yes I don’t think hill repeats are a problem for you at all!

  8. Nathaly @NathyCure

    Cats are not very familiar creatures so it is extremely cute that Cecil behaves like that <3.

    Hills workouts are so good! I usually do them on trails and I already feel the difference when I run again after that. Thank you so much for this information, it was very interesting to know for sure.

    1. Kristina

      Cecil is really so sweet and affectionate for a cat! My previous cat was pretty aloof except at bedtime, but Cecil *always* wants to be with us!

  9. Sam @ G & G Nutrition

    I love your wall prints! I’ve looked at several on Etsy before but never actually purchased them. There is one artist who does sketches of college towns and I’ve always wanted to get one of Blacksburg / Virginia Tech.
    Sam @ G & G Nutrition recently posted…Friday Chats 1.20: Florida and Join the Community!My Profile

    1. Kristina

      Ohh that sounds like such a cool idea for a print.

      Right now I’ve got two new prints saved in my cart to have created for my office! I love Etsy for buying prints… and I enjoy the searching process even more haha!

  10. Ali @ Hit the Ground Running

    This past weekend I printed these photos I took of Matt as he worked on trimming a bowl, then matted them and put them in a frame so the entire process is captured. It cost like $25 total and looks great in his studio!

    I like the idea of sprinting bridge repeats. Maybe that’s the kind of bridge work I need to work back into my routine.
    Ali @ Hit the Ground Running recently posted…Mid-Week MusingsMy Profile

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