Hill / Bridge Repeats: Need Your Advice!
Last night was WONDERFUL. It was 74*F/23*C during my run, can you believe it?
I have no idea where this cold front came from but I am very happy about it! It definitely added an extra spring in my step!
I’m sad that pretty soon it’s going to be dark during my runs from start to end. I got caught at the bridge yesterday and soaked in the views. I’ll sure miss it until next summer when I begin complaining about how hot it is to run in the sunlight :). Florida problems!
I used to live closer to the beach and would run the bridge every single day. When I moved to where I live now I started driving to the beach instead of running there and now I pretty much NEVER run the bridge. But all of that is about to change!
The Miami Marathon covers a few bridges including the McAurthur Causeway which is a beast of a bridge. I had to run it both ways during a 10K I did last year and it nearly killed me.
Because I know what I’ll be facing during the marathon, I HAVE to incorporate bridge workouts into my training.
The Runner’s World website recommends starting bridge repeats with 4 to 5 reps up a steep hill, eventually building up to 8 to 12 reps. “For recovery walk back down the hill and wait until 2-3 minutes have passed” before starting your next rep. I’m going to use the Las Olas bridge as my “steep” hill for training purposes.
I’m also going to include running the Las Olas bridge and the 17th Street Causeway into my long runs. The 17th Street Causeway is another bridge that connects downtown Fort Lauderdale with the beach and it’s a big bridge. The Las Olas bridge is quite small. Since the Miami Marathon includes both big and small bridges my training will include both kinds too! I want to be as prepared as possible!
If you have any special bridge training tips I’d love to hear your advice in the comments!
Do you enjoy bridge/hill repeats?
How many reps do you do?
Do you run your hill repeats based on pace or effort?
If you run them by pace, how do you decide on the pace?