You gotta love 'em when you hate 'em. I'm not talking about our spouses. I'm refering to the Pennsylvania hills.

One of the things I missed while running in Florida was the challenge and variety of hill running. Western Pennsylvanians are fortunate to have these rolling and rugged training tools usually a few steps out the door.

Simply completing a hilly course at an easy pace confers benefits in terms of strength and confidence. Running specific workouts on specific types of hills takes the place of speed and strength training on the track for improved racing performance.

Here are a few suggestions on making the most of your favorite neighborhood hills.

• Starting out. Hill running can help you become stronger without adding mileage. Early in your running program or training cycle, substitute a particularly rolling course for one of your weekly runs of 4 to 6 miles.

Run tall and on the balls of the feet on the up hills. Lean slightly forward on the downhill portions while maintaining an easy, relaxed pace.

• Fartlek. That funny word adds so much to your training. Once per week, run one of your regular rolling routes with special emphasis on the up hills.

Run easy on the level portions, then accelerate to racing effort at the base of each hill. Maintain good form and keep the fast pace until you feel yourself surge over the crest. Relax on the subsequent downhill, recovering for the next up.

Running a fartlek workout builds strength and gets you in tune with your body. You learn to recognize degrees of effort rather than seconds on the stopwatch. Although this type of workout can be intense, it seems more like its name, "speed play," than speed work.

• Short hills. These take the place of short intervals on the track and should be fairly intense. Choose a hill of about 100 to 200 yards in length, steep enough to challenge, but not so steep that you lose form and rhythm. Drive with your knees and spring off the balls of your feet. Don't forget to pump your arms.

Keep working all the way over top, then jog easily and carefully back down and on the level until your heart rate and breathing return to aerobic levels. Repeat for a total of 6 for beginners, up to 16 for experienced and well-trained runners.

• Long hills. These are great confidence builders for anticipated hilly races. Choose a hill of one-quarter to one-half mile in length with a more gradual slope than the short hill workout. (Experienced runners may choose a hill of up to one mile in length.) Run steady, paying attention to form and breathing rate and maintaining the same effort throughout.

Try to crest the hill with the same form and pace that you started with at the bottom.

Those new to hill training should start with one or two long hills. More advanced runners may complete six to eight repeats.

• Specific hills. Back in the day on any given afternoon or evening in May, the hill in Butler's Alameda Park was the place to meet runners in training for the Butler Road Race 10K. And having the opportunity to train on the hills of North Park gave western Pennsylvanians a definite edge in last year's National Senior Games 10K.

If possible, run the course of an upcoming big race. Single out a particularly difficult hill for your hill repeat workouts. While on the hill, visualize yourself at that point in the race running strong and confidently while others fall off the pace.

• Tempo runs. Tempo runs on hilly courses are great race simulations. After a mile or two of warm up, run 3 to 6 miles at a steady pace (20 to 30 seconds slower than race pace.) Concentrate on maintaining good form and steady effort up hills and down.

• Bragging rights. Put your hill running skills to the test on a challenging course such as Ogden Newspapers 20K Run and Walk in Wheeling, W.Va., in May or the rolling Roebling's Run 5K in Saxonburg later in the season.

Upcoming events

Saturday, 8:30 a.m.: Up-N-Running group run, Valencia. Choice of distance, coffee and donuts. 724-898-2525 or www.runpa.com

Saturday, 9:30 a.m.: Chambersburg Half Marathon, Chambersburg. 301-739-1366 or http://chambersburgrrc.org

March 18, 10 a.m.: Shamrock Shuffle 5K Race-Walk, Hopewell. Fast, rolling course, long sleeved t-shirts, benefits Hopewell High School track & cross country teams. 724-378-9306 or shamrock5k@yahoo.com

Sunday, 10 a.m.: Larry Winschel St. Paddy's Day Run, South Park. Choice of 4.2 miles, 2 miles, 1 mile; part of GPRRC series. 412-833-0850

April 8, 8:30 a.m.: Martha's 10k Run, Mt. Lebanon. Also 2-mile fun run. 412-456-2859

May 27, 8 a.m.: Ogden Newspapers 20k Run & Walk, Wheeling, WV. Major race known for its hilly course. Cash prizes. 304-233-0100, ext. 317 or www.ogden20k.com

Race results

Frostbite Five, Fe.b 18: Mark Courtney, 3rd Overall M, 31:24; Leslie Kramer, 2nd Overall W, 34:08; Marcie Knapp, 3rd Overall W, 37:11; Mitch Radella, 1st Masters M, 33:07; Sandy Beck, 1st Masters W, 40:12; Aaron Depew, 2nd 30-34 M, 37:01; Jonathan Borowiec, 3rd 20-29 M, 37:38; Bruce Soule, 1st 35-39 M, 40:54; Tom Murray, 2nd 60+ M, 41:30; Debbie Courtney, 3rd 40-44 W, 45:39; Kathy Shoaf, 2nd 50-59 W, 45:57; Dana Hogue, 2nd 40-44 M, 54:25; Thomas Prager, 43:07; Sarabeth Sandel, 45:26; William Dunmore, Jr., 52:38

Spring Thaw 10 Mile, Feb. 25: Karen Szczepanski, 3rd Overall W, 1:13:01; Mark Hunkele, 1st 30-34 M, 1:04:26; Mark Courtney, 1st 50-59 M, 1:05:34; Mark Manna, 2nd 35-39 M, 1:08:12; Leslie Kramer, 1st 20-29 W, 1:15:01; Sharyl Relic, 1st 45-49 W, 1:18:22; Lori Piedimonte, 1st 40-44 W, 1:19:19; Lou Lodovico, 2nd 70+ M, 1:34:28; Dena Schmid, 3rd 35-39 W, 1:36:00; Mitch Radella, 1:13:31; John Limbacher, 1:17:07; Jeff Yingling, 1:18:42; Bruce Barnes, 1:18:48; Tim Weil, 1:19:19; Jeff Cypher, 1:19:53; Ross Wonnick, 1:21:05; Maria Siggia-Schwab, 1:21:12; Jeff Syphrit, 1:23:10; Mark Kay, 1:23:56; Mark Basinsky, 1:27:29; Rick Becker, 1:27:33; Jodi Caro, 1:28:44; Lance Casper, 1:30:47; Regis Russo, 1:35:49; Edwin Morris, 1:36:30; Kathleen Finan, 1:37:28; Bob Mowry, 1:40:43; Lisa Myers, 1:44:55; Melissa Jungling, 1:45:01; Scott Gliebe, 1:48:06

Cabin Fever Reliever 10K, March 4: Zachary Hoagland, 1st Overall M, 35:14; Leslie Kramer, 2nd Overall W, 42:30; Jeff Lynn, 2nd 35-39 M, 41:30; Jim Nickel, 3rd 35-39 M, 48:17; Beth Lehman, 1st 30-34 W, 50:12; Tom Murray, 3rd 60+ M, 50:47; Christine Murray, 1st 50-54 W, 51:40; Dana Hogue, 3rd 40-44 M, 1:04:15; Thomas Prager, 54:22; Michelle Pekiich, 57:36

Runner's High Winter Marathon (4 events, total distance 26.2 miles): Leslie Kramer, 1st Overall W, 3:04:34; Kathy Shoaf, 4:11:29; Dana Hogue, 4:56:04

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone or fax 724-352-4395. Email bigp@highstream.net

Pat Neubert is a running columnist for the Butler Eagle.