"Hills are speed work in disguise."

Quote by Frank Shorter :)

Today's Incline Interval Workout:
0-3 ~ Warm-up
Brought it up to 12% incline for the next 10 min
3-4    6.1
4-5    3.0
5-6    6.2
6-7    3.0
7-8    6.3
8-9    3.0
9-10  6.4
10-11 3.0
11-12 6.5
12-13 3.0
Back down to 1% incline
13-14      3.0
14-17:30 6.0
17:30-19 9.0
19-21      3.0

     The days that I do incline running I consider as my speed days. I actually have a pace chart that tells you what your equivalent pace is on inclines, but it only goes up to 10% incline.  I just found this pace calculator  to figure out what my pace was today and it puts 6.5 mph at 12% incline equivalent to running 10 mph  (6:00 min mile), 6.1 at 12% is equivalent to 9.4 (6:22).  No wonder why my legs burned so much :D
   When I threw in the 9.0 at 1% incline in the end it felt super easy compared to the rest of the workout.  My goal pace for next Thursday is 8.7mph (6:55), I'm feeling very ready after today.  I needed to get in a good workout like this  since I kinda slacked on the running over the weekend and was getting down on myself thinking I wouldn't be able to run sub-22 in 10 days.   Well . . . i'm back to feeling confident!

I also found this great article on hill/incline workouts from active.com while searching for my title quote (I knew the quote already but I forgot who said it.) :)