Training on steep, steady climbs increases strength and speed, but it is a necessity when preparing for a hilly marathon or a mountain race. Near Washington, DC we have many routes with wonderful rolling hills but few trails with long, steep ascents that push your quads and your lungs to their limits. Here are three fantastic mountain trails within 60 miles of Washington, DC that provide just that--challenging climbs of 1000 feet and stunning views to reward the effort. Training on these courses will make you a speed demon on flat terrain, and the mountain scenery will provide a peaceful refuge from the stressful city life.

Where the River Divides the Blue Ridge: Weverton Cliffs (Weverton, MD)

This part of the Appalachian Trail in western Maryland has it all, a fast flat path along the Potomac River and a steep, technical climb up the South Mountain range. At the cliff, the view of the Potomac River cutting through the Blue Ridge is spectacular. Thomas Jefferson called it "perhaps one of the most stupendous scenes in Nature."

To get to Weverton Cliffs, take I-270 North toward Frederick, MD and then Rt. 340 South toward Harper's Ferry. Exit onto Rt. 67 North, and turn at the first right.

The climb starts at the east end of the parking lot on the blazed-white Appalachian Trail (AT) north. The terrain is rocky, technical, and steep, so don't expect to hit your normal road speeds. Don't worry, though; any cadence quicker than a walk will still yield ego-boasting comments from the hikers. A few yards past a sign at 0.85 mile, turn right onto the blazed- blue trail leading to the panoramic views at the cliffs. After enjoying the view, return to the Appalachian Trail and continue climbing for another mile. The trail begins to flatten at mile two after ascending a total of 900 feet.

If you are tired of the obstacles and steep inclines, turn around and take the AT past the parking area approximately 0.5 mile to the Potomac River. The AT connects with the C&O Canal at the railroad tracks, and the historic town of Harper's Ferry is 3 miles to the right. The gravel trail along the way is mostly shady, but it offers stunning views of the river's rapids after passing under the Rt. 340 bridge.

Edge of the Blue Ridge: Sky Meadows Park (Delaplane, VA)

Sky Meadows is one of Virginia's newest state parks, and it is a beauty. With idyllic views of the Blue Ridge foothills and pristine Virginia farmland, Sky Meadows sends you back 150 years. It's also a great place to bring non-running friends because of the many alternate activities available, such as fishing, picnicking, and history tours.

Sky Meadows is 6.4 miles north of I-66 along VA Rt. 17. All trails start on the western side of the parking lot near the 19th century Mount Bleak House. For a fantastic 1000-feet climb along an open, grassy path, take the South Ridge trail (yellow blaze). Half way up the mountain, the trail enters the shady woods, but the terrain remains relatively smooth and easy. At the junction with the North Trail (blue), you have two choices: turn right downhill back to the parking lot for a 5-mile circuit or turn left uphill for a longer, more challenging 10- mile circuit.

The longer option takes you on a rocky, technical single-track up to the Appalachian Trail. Turn right at the AT, but make another quick left onto the purple-blazed Old Trail. This is a fast and fun downhill through the woods that reconnects with the AT after approximately 1.5 miles. Continue the descent and turn around at Rt. 50. This time stay on the AT for the entire 960-foot climb. Toward the mountaintop, the single-track emerges from the woods to provide well-earned views of the peaceful valley below. Return to the parking lot via the North Trail (blue blaze) and Gap Trail (orange blaze) for a total of 10 miles and 1900 feet of elevation.

Steep Climbs and Smooth Descents: Chimney Rock (Thurmont, MD)

With the steepest grades in central Maryland (>11%), the Chimney Rock trail is perfect for interval training. Both 3.5- mile and 5-mile loops reward 1000-feet of climbing with breathtaking views of the Catoctin Mountains.

Chimney Rock is 16 miles north of Frederick, MD, just off Rt. 15. Exit at MD Rt. 77 West, and go 1.6 miles to a small parking area on the right. Both loops start at the west end on a single- track that quickly begins an 850-feet ascent. To save the vistas for the end of the run, turn left at the first junction and continue climbing for about one mile.

As the trail reaches the apex, you will arrive at another junction. For the 3.5-mile loop, turn right uphill toward Wolf Rock. For the 5-mile loop, turn left downhill toward the Thurmont Vista. This longer course has smooth dirt paths that allow you to throw down the hammer on the downhill and the flat sections. The trail then climbs another 200 feet to a bench overlooking the town of Thurmont. Continue on the gravel path to reconnect with the shorter circuit.

Both routes then pass by two quartzite formations called Wolf Rock and Chimney Rock. The trees around Wolf Rock block the vista, so skip it, and take your break with the awesome views at Chimney Rock. From here, it's all downhill to the parking lot. Be careful though, this section is rocky and tricky.