Rosswog Running Blog

Due to yesterday’s long-slow run, Super Bowl Sunday was absolutely a recovery day for me.  However, my legs did not feel bad and I felt like I still had some gas in the tank after yesterday’s run.  As a result, I did a total of 5.6 miles of running outside at an easy which consisted of an errand run to Great Clips and Smith’s.  In addition, today was the first day where it was warm enough that I could wear shorts outside!  However, while I was jogging in place waiting for the street light to change, a lady who was all bundled up asked, “Aren’t you cold?”

During the Big Game, I did get in 630 sit-ups, 20 push-ups, a 70-second plank on elbows and toes, 24 side planks (elbow-floor touches), a 90-second wall sit, 12 bridges (held each for approximately 10 seconds), and 20 metronomes.

After work, I did a 5.2-mile run on the treadmill at marathon pace (five-mile time of 34.26).  I was also able to get in a short 1.1-mile run outside at an easy pace after I got home.  Overall, my legs felt strong after Saturday’s long run and I am looking forward to doing a speed workout tomorrow.

My non-running workout consisted of 200 sit-ups, 230 (16, 30 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Unfortunately, due to working some overtime at work, I was unable to get in my speed workout today; that is, during the winter (when all the local tracks are covered with snow and ice) I only do my speed work on the treadmill.  Since I have tomorrow off of work, my speed workout will just have to wait until Thursday.  However, after I got home from work, I went for a late evening run that went from Big Cottonwood Park to the Cottonwood Country Club and back.  The total distance of this run was 6.7 miles at an easy pace.

In regards to my non-running workout it was very limited today since I did not get to the gym after work.  However, I did get in 230 sit-up and 15 metronomes.

With having the day off from work, my entire running workout was outside.  In the morning, I jogged home from my dentist appointment and in the afternoon I ran to Westminster College (i.e., my old stomping grounds) and back.  Both runs were at a relatively easy pace for a total of 13.7 miles.

In addition, during breaks from studying for the CFA, I did 440 sit-ups, a 70-second plank on elbows and toes, a 90-second wall sit, and 20 metronomes.

I finally got back to working on my speed today.  After I got off work, I completed 3 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5) in a time of 19:09.  In addition, I did a 0.2-mile cool-down run at marathon pace and a 1-mile run outside at an easy pace.

During my breaks at work, I did get in a little weight lifting by doing 100 (30 lbs) curls and 30 (60, 50 lbs) reverse curls. After work while listening to the Jazz run the Mavericks out of the building (115-87), I did 660 sit-ups, a 70-second plank on elbows and toes, 15 bridges (held each for approximately 10 seconds), and 20 metronomes.

After work, I did 3.7 miles of running on the treadmill of which 3.2 miles were at marathon pace and 0.5 miles were at an easy warm-up and cool-down pace.  When I got home I went for an evening run taking two laps around the softball complex at Big Cottonwood Park while listening to the Jazz pull out an close road win over the Kings.  The total distance of this run was 1.7 miles at an easy pace.

My non-running workout consisted of 450 sit-ups, 15 bridges (held each for approximately 10 seconds), 20 metronomes, 180 (16, 30, 40 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Another perfect Saturday (i.e., clear sky, sunny, and cool temperatures) for running!  I did sort of a time trial run today by trying to push the pace on my run from home to the Cottonwood Country Club then finishing up at Big Cottonwood Park where I ran around the softball complex until completing a total distance of 7.1 miles.  I finished this time trial in a respectable 47:51 (i.e., a 6:44 minute per mile pace).  Also, I did a 0.7-mile cool-down run home from the park.  In the afternoon and evening I completed 2.7 miles of additional running at an easy pace mainly by running from the Trax station to the Marriot Library and (after studying for the CFA for 3.5 hours) then from the library to the bus stop.

I had a limited non-running workout today that consisted of 230 sit-ups and 15 metronomes.

This Sunday consisted of some dreary weather with a few rainstorms passing through the Salt Lake Valley.  However, these storms are a welcome sight because they clear out the bad air.  I did my first real hill workout for 2009 by running from home up through the neighborhoods and turning back at Brockbank Avenue; that is, about a mile above Wasatch Boulevard (essentially five miles of uphill and five miles of downhill running).  I completed the 10.3-mile run in 1:27:09 (i.e., a 8:20 minute per mile pace).  The best part of workout was running back downhill with the sound of raindrops pelting off the hood of my windbreak--just one of the many little things I love about running.

Compared to yesterday, I stepped up my non-running workout by doing 670 sit-ups, 10 push-ups, a 70-second plank on elbows and toes, 20 bridges (held each for approximately 10 seconds), and 20 metronomes.

After some showers during the day, it was a perfect evening for running.  Consequently, after work I headed home and went on a steady run up Murray Holladay Road.  I turned back around at Sharon’s Cafe (i.e., just above Olympus Junior High School) and had a nice view of the Murray/South Salt Lake part of the Valley at night.  Another thing I love about running is seeing the lights of the city on a late evening run. Total distance of the run was 7.2 miles at an easy pace.

In regards to my non-running workout, I did get in 510 sit-ups, an 80-second plank on elbows and toes, 24 side planks (elbow-floor touches), 20 bridges (held each for approximately 10 seconds), 30 metronomes, 130 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Tonight it was back to doing speed work on the treadmill.  After work, I did my standard interval workout consisting of 5 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I completed the five miles in a time of 31:56.  In addition, I did a 0.3-mile cool-down run at marathon pace and 1.2 miles at an easy pace wearing my Vibram Five Fingers.

Since my body was feeling a little bit worn down today, my non-running workout was a little bit of a challenge.  However, I did get in 400 sit-ups, 10 (100 lbs) bench presses, 160 (40, 30, 16 lbs) curls, and 40 (60, 50 lbs) reverse curls.

Following a long day at work, I did my entire running workout on the treadmill.  After doing a 0.3-mile warm-up run in my Nike Frees (I need to get in more simulated barefoot running in my Frees and Five Fingers--I have been slacking in this area), I did 5.3 miles of running at marathon pace.

For my non-running workout, I did get in 440 sit-ups, 20 metronomes, 130 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Since my legs recovered pretty well from the interval workout I did on Tuesday, I decided to try it again; that is, I have recommitted myself to doing at least two interval workouts per week--we’ll see how long this dedication last. After work, I took to the treadmill and completed 5 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I completed the five miles in a time of 31:50.  In addition, I did a 0.6-mile cool-down run at marathon pace and 1 mile at an easy pace wearing my Vibram Five Fingers.

My non-running workout consisted of 430 sit-ups, 10 metronomes, 150 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

On this Friday the 13th, after a week of long working days, I did a one-mile run at easy pace on the treadmill before heading home.  I then got my second wind after doing some stretching and headed out and accomplished 5.3 miles of running at an easy pace around the neighborhoods surrounding the vacant-Cottonwood-Mall lot.

For my non-running workout, I commenced the push-up challenge that I learned about from my fellow runners/bloggers (www.hundredpushups.com).  I was only able to due 21 good-form push-ups and was completely exhausted afterwards.  Since my arms were uncontrollably shaking while doing my 21st push-up, I will start out on week 1 of the program on Monday (i.e., by doing over 20 push-ups on the initial test, one can skip ahead to week 3).  I also did 500 sit-ups, 12 bridges (held each for approximately 10 seconds), 20 metronomes, 90 (30, 16 lbs) curls, and 50 (60, 50 lbs) reverse curls.

Today a snowstorm hit the Salt Lake Valley, which made for a challenging and fun run.  I ran from Big Cottonwood Park (taking one lap around the softball fields) to Sugarhouse Park where I did one lap around the outer loop followed by a lap around the inner loop before heading back home.  The total distance of the run was 14.5 miles at an easy pace.

In addition, due to the fresh powder, I was finally able measure the length of my stride.  Out of the dozen measurements I took (i.e., measuring the distance from toe print to toe print), my average stride is 51.125 inches in length when running at a comfortable pace.  My biggest challenge with running has always been to maximize my stride.  Now that I finally have a measurement of my stride, it will be interesting to see if all the training focused on increasing my stride is paying off.

My non-running workout consisted of 710 sit-ups, an 80-second plank on elbows and toes, and 32 metronomes.

This Sunday afternoon was short-wearing weather in the Salt Lake Valley; that is, mostly clear skies, sunny, and a snow-covered Wasatch Mountain Range.  I did an easy-pace 10.2-mile run that went from Big Cottonwood Park over to Murray Holladay Road, up to Holladay Boulevard, down Arbor Lane, through the Holladay neighborhoods to Walker Lane, over to the Cottonwood Country Club, then returning with a stop at Smith’s to pickup some groceries before heading home.

In addition to running, I took some time today to do the math on my stride measurements from Saturday.  There are 63,358.141 inches per mile (i.e., 39.37 inches per meter multiplied by 1,609.3 meters per mile); therefore, at my average stride of 51.125 inches, it takes me 1,239.279 strides to complete a mile.  As a result, it takes me 32,469.111 strides to finish a marathon.  My stride elasticity is 1.96%; in other words, if I am able to increase the average length of my stride by 1 inch, that would be 635.093 fewer strides per marathon (i.e., 32,469.111/51.125).

For my non-running workout, I did get in 610 sit-ups, an 80-second plank on elbows and toes, 24 side planks (elbow-floor touches), 12 bridges (held each for approximately 10 seconds), and 35 metronomes.

On this President’s Day, I took to the treadmill after work.  I completed 4.5 miles at marathon pace then ran 1.7 miles at an easy pace in my Vibram Five Fingers.

It was also day one for me of the push-up challenge, resting 60 seconds in-between the five sets which consisted of 10, 12, 7, 7, and a max-out set of 15 push-ups.  As a result, I accomplished a total of 51 good-form push-ups over the five sets which I absolutely felt all day and I am sure will be feeling even more tomorrow.  My other non-running work out consisted of 410 sit-ups, 160 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

I had a little bit of a chest cold today (i.e., a sore throat and persistent cough); therefore, I did not do my planned interval workout on the treadmill. I am a little disappointed, but I realize it is better in the long run to get my lungs healthy before trying to do a speed workout. However, I did get in 6.1 miles of running on the treadmill at marathon pace; that is, I made sure to drink plenty of water and not to push it to the point where I was breathing hard.

In regards to my non-running workout, it was really limited today in that I only completed 200 sit-ups and 100 (16 lbs) curls. In addition, I could not fully extend my arms over my head due to the soreness from day one of the push-up challenge.

My little cold persisted today; therefore, I took it easy with my workout.  After work, I ran 4.2 miles on the treadmill (a half a mile of this distance was in my Nike Frees).  Even though the mileage was short and I ran it at an easy pace, due to my cold I felt pretty exhausted afterwards.  I am looking forward to catching up on my sleep tonight.

In regards to my non-running workout, it was short and sweet in that I did 200 sit-ups, 30 (30 lbs) curls, and 10 (50 lbs) reverse curls.  Also, it was day two of the push-up challenge and I completed the five sets by doing 10, 12, 8, 8, and a max-out set of 17 push-ups for a total of 53 push-ups.

Still feeling the effects of my cold, I did another light workout today.  After work, I completed 6.3 miles at an easy pace on the treadmill (1.6 miles of this distance was in my Vibram Five Fingers).

After a good night’s sleep, I was able to increase my non-running workout that consisted of 330 sit-ups, 10 metronomes, 140 (40, 30, 16 lbs) curls, and 20 (60, 50 lbs) reverse curls.

I was still a little weak from my cold, but I felt much better today.  In fact, I did my entire running workout (albeit at an easy pace) outside.  After getting home from work, I went on my run that went from Big Cottonwood Park through Holladay neighborhoods to the Cottonwood Country Club and back.  The total distance of the run was 7.3 miles.

In regards to my non-running workout, I did 200 sit-ups and a total of 60 push-ups; that is, it was day three of the push-up challenge in which I completed the five sets that consisted of 11, 15, 9, 9, and a max-out set of 16 push-ups.

Almost completely recovered from my cold, I was able to get in a longer run today.  Another beautiful day along the Wasatch Front, I ran to Sugarhouse Park where I ran around both the outer and inner loops before heading back home.  The entire run was at an easy pace; therefore, I was able to enjoy the weather while listening to CFA study material on my iPod.

My non-running workout only consisted of 200 sit-ups that accomplished while watching my Jazz earn a 102-88 victory over the Hornets; a great and much needed win for Larry Miller, his family, and the state of Utah.

This Sunday I went on a pleasant run from Big Cottonwood Park, over to Murray Holladay Road, up to Holladay Blvd, to 6200 South, down to 2300 East, to Fort Union Blvd, then headed back home.  Also, it felt great to get some practice on the Holladay Blvd portion of the Salt Lake Marathon course.  The total distance of the run was 12.2 miles at an easy pace.

Since my body was starting to regain a little strength after enduring my middle-of-last-week cold, I was able to increase my non-running workout by completing 410 sit-ups, a 90-second plank on elbows and toes, a 90-second wall sit, and 12 metronomes.

After work, I ran 5.1 miles on the treadmill at an easy pace; that is, still trying to regain my endurance from last week’s cold.  I followed up this run with a 1 mile jog around my neighborhood after I got home.

In regards to my non-running workout, it was day four of the push-up challenge in which I completed a total of 67 push-ups in five sets that consisted of 14, 14, 10, 10, and a max-out set of 19 push-ups.  During my breaks at work, I did 130 (40, 30, 16 lbs) curls and 20 (60, 50 lbs) reverse curls.  Also, while listening to the Jazz defeat the Hawks 108-89, I did 420 sit-ups and 20 metronomes.

Today, I was finally able to get back to doing a speed workout.  After work, I did an interval workout consisting of 3 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I completed the three miles in a time of 19:12 (5k in 19:34).  In addition, I did 1.8 miles at a marathon pace and 1.6 miles at an easy pace.

While watching Obama’s first address to Congress, I did my non-running workout which consisted of 450 sit-ups, 230 (40, 30, 16 lbs) curls, 60 (60, 50 lbs) reverse curls, 10 bridges (held each for approximately ten seconds), and 25 metronomes.

With the weather warming up and a nice rain shower during the day, it was a perfect night for running. As a result, after work I headed home and ran around Big Cottonwood Park, over to Murray Holladay Blvd, up to Olympus Junior High School and back. The total distance was 6.6 miles at an easy pace.

My non-running workout consisted of 410 sit-ups, 100 (16 lbs) curls, and 20 (60, 50 lbs) reverse curls. It was also day five of the push-up challenge and I’m extremely disappointed in that I was unable to complete all five sets. I did a total of 72 push-ups, with the sets of 14, 16, 12, 12, and a max set of 14 push-ups. This max set was supposed to consist of at least 17 push-ups; therefore, I did a sixth set of 4 push-ups. For some reason push-ups are really difficult for me; as a result, I will probably repeat week two.

Today, I did a majority of my daily run on the treadmill.  After work, I did a 0.25-mile run at an easy/warm-up pace and followed this up with a 3.75 miles at marathon pace.  When I got home, I went for a 2.1-mile run around Big Cottonwood Park at an easy pace.

Recovering from my disappointing day five of the push-up challenge, I had a light non-running workout today which consisted of 410 sit-ups and 40 (30 lbs) curls.

Following a long day of work, I took to the treadmill and accomplished 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I completed the four miles in a time of 25:36.  In addition, I did a 0.3-mile cool-down run at marathon pace and 2 mile at an easy pace wearing my Vibram Five Fingers.

My non-running workout consisted of 200 sit-ups, 160 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Spring weather is starting to arrive along the Salt Lake Valley (i.e., 55 degrees)!  Today was another beautiful, sunny Saturday and I went on and easy-pace run up to REI to pick up some Clif Bars and Shot Blocks for the lunches I take to work and in preparation for next weekend’s long run.  The total distance of the run was 12.3 miles.

For my non-running workout, I completed day 6 of the push-challenge by accomplishing a total of 81 push-ups in five sets that consisted of 16, 17, 14, 14, and max out of 20 push-ups.  Unlike on Wednesday, I was able to get through this push-up workout by increasing the rest time between sets from sixty seconds to three-to-four minutes.  However, since I barely completed this push-up challenge and did not complete Wednesday’s within the five sets, I will repeat week two with the objective of increasing my max set on all three days.  In addition, while listening to the Utah take on BYU, I also did 400 sit-ups and 10 metronomes.