3.6 Mile Run with Two Sprint Intervals

It was 88 degrees out today, and with the smell of firework gunpowder still with me, I ran gentle hills on asphalt in the hot summer sun. I put in two sprint intervals, both uphill. I loaded enough water before starting.

I love our country.

Happy Fourth of July!

How to Train Hard with Family Along: Weekend Back to Back Hikes / Interval Trail Run

Friday and Saturday yielded wonderful company on back to back afternoon family hikes above 10,000 feet. The trail was Herman Gulch trail. This trail starts at 10,332 feet and gains 1,655 feet in 3.25 miles to a high cirque lake at about 12,000 feet elevation. Friday we went about half way and back, totaling a little over 3 miles at the late hour. The steepest gain is in the first mile.

Saturday our family hike went further, about 3/4 way, with me running intervals, sprint intervals, and incline sprints then hiking back to the family and repeating. That is the way to work in more arduous speed-endurance when you have a crowd with mixed stamina levels along. I was able to sprint ahead, hike back down to my betters, then run back up again in repeat heats. It was humbling for me, and someone special got inspired and started joining in, taking the lead higher up! I was stoked by that I have to tell you. What a gem.

Whatever cold bug of seasons’ change we’d picked up during the week hit us after the exertion of Saturday’s hike, and for me, the trail running intervals. The running intervals were on a 40 degree slope and were at maximum sprint speed until I couldn’t do it anymore. Hiked the rest.

Photos share the vistas along the way. The Fall colors are fast emerging in the September Rockies, even in the mushrooms! Soon, I’ll have my Canon serviced and I’ll stop pushing these phone photos on you!photo(35) photo(34) photo(33) photo(32) photo(31) photo(30) photo(29)photo(36)