Where do you do your hill workouts? I like my hills to be about 1/4 mile long with a flat area on top and a flat area at the bottom, because I run hard up and stride down, then jog in between at the top and bottom. The best I have found is a 160m hill near my house with a semi flat area at the top and bottom. It has a 10 to 15 degree grade.

We run on the trails in Umstead. It goes anywhere from 10-25 degrees with a variety of lengths from 1 mile to a few hundred feet. Here is a map of one of the trails. http://www.gmap-pedometer.com/?r=1352260 Or you can do this short little 5k run! It has about 550 of elevation gain and 550 feet of elevation decent. If your first mile time is half of your last mile time then you are probably running hard throughout this course! http://tinyurl.com/3vtj8m Here is a full lap in Umstead. This course includes the Hilly North Turkey Creek Section. http://trail.motionbased.com/trail/activity/5322827