My second practice was also a half hour session. I still did not have a clear idea of what I was doing, so walked the first lap at a normal pace. The second lap I ran a flight and walked a flight. The third lap I ran up 6 flights and then walked briskly. The fourth lap I also just walked at a normal pace. I spent the night worrying that I may not have enough stairs to practice on, then Stuart suggested I implement the same running schedule I have for the stair climbs: easy, interval, hills and long.
I know I have only been doing this for 2 days now, but it's very exciting and I am going to write down the process - in case there are any runners who are looking for a brief interlude in their running lives. This is a simple and easy activity to implement, and I would be interested to see how this benefits my running.