Hell... I mean Hills

I officially hate running up hill. Although I was thinking it might be better for me than speed work because it still hurts, a lot, even if I slow down. Today we just ran up to Lucky Peak for 12 minutes and then back down. My throbbing calves seem to think that was a plenty strenuous workout. However, we could also mix it up by trying something like this:

• Find a moderately steep hill (five- to 10-percent grade) that takes you 60 to 90 seconds to ascend at a hard pace.
• Start with an easy 15-minute warmup, preferably on rolling hills to waken your climbing muscles.
• End your jog at the base of your hill, then try five to eight charges at a hard pace. Add one or two charges each session, or do the same number while gradually improving on your time to the top.
• Keep time from precise spots at the bottom and top, to track your progress.
• Practice good hill-running form. Run with a slightly higher knee lift. Pump your arms higher and more vigorously. Lean slightly forward. Keep your head up.
• Jog slowly on each descent.
• If your breathing and heart rate remain significantly elevated, take a short break before starting the next charge. If that doesn't work, call it a day.
• Cool down with a 15-minute jog on level or gently rolling ground.