Today I tried a new workout that I have been meaning to give a shot at. I read another article in Competitor (article here) yesterday and decided today was the day. I warmed up with a 2 mile run at about 8:00/mile pace. I then did 6 repeats on a pretty significant hill. Each of the repeats were about 90 seconds long and I figured out that the distance was about 2/10 of a mile. The recovery between each of the hill climbs was the jog back down.
Hill repeats are good for running form, stride length, and most importantly here, VO2 max work. Interestingly, I read yesterday that the repeats themselves aren't particularly beneficial in direct relationship to hilly races or runs. Rather, it's the increase in VO2 max and side benefits listed above that you are working on. If you are looking for help with a hilly race, go run a long run, or a tempo run, on a hilly layout.
The workout felt good and I was tired at the end. Tomorrow, I will do a little light jogging as remarkably we only have one soccer game, at home, and in the afternoon on Sunday. What does that mean? I found a race in a Fair Lawn, where Maura and I first lived when we got married, and it's in a section of town we used to like to walk through. Consequently, I will get in a little impromptu speed work in the form of a race! Here is the link in case you are interested. The 5K race starts at 9am and it is a school benefit.