I went to the gym and did a neat new run that I suspect I'll be incorporating into my repertoire more and more.
I absolutely, positively despise the dreadmill. The Running Dork (he knows who he is) tipped me off to a workout he's used in the past to get better at hills/stairs.
I started with a mile warm-up, done at a normal, relaxed pace (mine was, ahem, 10:40. YES I KNOW I'M SLOW). Then, after that, I turned the speed down to 4mph, a moderately fast walk, and upped the incline to 1%. Every minute, I upped the incline another percent until I was at 15% - the treadmill's max. At that point, still at 4mph (which had turned into a slow jog as I couldn't walk that fast at the incline), I turned the speed down to 3mph and walked. He suggested 20-25 minutes, but I only had an hour at the gym, so I could only do 5 min. After that, I turned the incline down 1% and the speed up .1mph every minute, until I was at a very slow jog and a flat incline. Then I ran a mile cool down - although I was feeling pretty good, so I sped it up throughout and ended up with a mile just under 10 min.
Had I had more time, I would have liked to stay on the incline longer, and eventually I see myself working up to a slow run on the incline.
On I went, out of the wood, passing the man leading without knowing I was going to do so. Flip-flap, flip-flap, jog-trot, jog-trot, curnchslap-crunchslap, across the middle of a broad field again, rhythmically running in my greyhound effortless fashion, knowing I had won the race though it wasn't half over, won it if I wanted it, could go on for ten or fifteen or twenty miles if I had to and drop dead at the finish of it, which would be the same, in the end, as living an honest life like the governor wanted me to. -Alan Sillitoe, "Loneliness of the Long Distance Runner"