I run uptown around Audubon park, and my long run route gives me six hills: one up the side of the levee, as I get up on the levee the first time: this is deep grass and steep, so I no longer do repeats on this one. The next is by the Corps of Engineers: Their building is right on the river, so the walking path dips down off the levee to ground level. This is the longest hill, and my favorite, since it's closed to traffic and I don't have to watch for cars. I usually do ten repeats on this hill rather than five, since I skipped hill #1.
Next is a tiny hill up the side of the levee into some business's parking lot (it's located on the other side of the levee). This is the shortest hill. It gets five repeats.
Then the levee takes me to The Fly, the part of the park that is along the river, and I have two hills: one going up into the park, and one exiting. These hills are dangerous in that there is a lot of car traffic over them, and two train tracks run smack mid-hill. That also creates a nice double-hill situation: you run uphill, then it levels out where a set of train tracks are, then you continue to climb up into the park. They both get five repeats.
|Foggy levee. I'm in the orange shirt: I am almost to the level area before it briefly climbs again.|
The way I do the repeats is even-effort, no stopping: run up, turn, try not to get hit by a car, run down. No speed or extra effort; I am mindful of my hamstring. Hopefully it's like adding some rollers into a regular run. We will see if it pays off in any way on race day!