Help! Stairclimb Race

A friend challenged me to do the Big Climb race in
Seattle in March. It is a 70-story stairclimb, and the
race is bottom to the top. Winner does it in just
under nine minutes. My competition does it in just
under 11 minutes.

Besides climbing stairs, how do I train for this? I
already have a decent running base. I figure I need
to do a lot of intensity workouts (intervals etc.) and
maybe some plyos. Any ideas? Thanks!

Not to be obvious, but focus on H.I.I.T. with stairs or a Versaclimber. If you work in an office building, work intervals of climbing and descending on your breaks.


Work your legs and calfs! damn they will hurt!..