As it was a fund raiser for the American Lung Association, it was appropriately the most lung-searing workout I had ever done. But, it was great! I had no idea what to expect before the event. I hoped to make at least six trips, completing one under four minutes. I achieved both goals and was the sixth fastest climber of the day--I made nine trips, five others did ten or more. Later last year I participated in another stair climb event a bit closer to home. It was a two-hour event in which we climbed to the Hannibal lighthouse as many times as possible, descending the hill via the street which was about a half-mile jog. I earned second overall in that event (it wasn't a very big turnout.) I am now training for the Hilton climb this year. I suppose now, in addition to being a runner and a cyclist, I should call myself a stair climber.
I am sharing this story to portray stair climbing, either training or racing, as an alternate mode of cross training. For me, it helped me out of a rut by changing my focus from increasing my running and cycling speed to a different type of training. To be fair, it was just one part of that much needed change in focus. Think of the potential benefits. First, it will certainly improve hill running ability. Second, it is very similar to hill climbing on a bike out of the saddle. Third, considering the generally short duration and high intensity of stair repeats, VO2max will have to improve. Of course, leg strength, power, and muscular endurance should improve as well. For me, it also breaks up the monotony of running 5k and 10k races.

So, here's what I do:
1. Always take two steps at a time (unless I am very tired and absolutely have to go one at a time.)
2. Alternate between three different styles, depending on how I feel:
a. Run up, leaning forward, pumping the arms.
b. Run up, pulling the hand rail hand-over-hand like a rope.
c. Walk up, pushing down on my thigh with my hand with each stride (like fell runners).
Intrigued? Join me in Springfield next month!