Rosswog Running Blog

Dentist appointment this morning, thus I was unable to get in my running workout before work.  As a result of a really busy day in the office, I was only able to get in 2.2 miles after work at an easy pace.  I’m just counting this as a recovery day.

In regards to my non-running, I completed 300 sit-ups.

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  one zero-fat peach yogurt and a serving of oatmeal

Okay, Tuesday and Thursday are becoming my interval days.  We’ll see how long I keep this up.  Much like Tuesday’s workout, after a 2.2 mile warm-up on the treadmill, I completed the 911 interval 400s; that is a slow tenth of a mile at a 10:00 pace then a fast quarter of a mile at a 5:00 pace.  I did eight of these sets and for the last one I doubled the distance, so a half of a mile at a 5:00 pace.  Then I did a 4.9-mile cool down to finish off the workout.

My daily non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of oatmeal

TGIF!  I was able to meet up with Rob, a buddy from work, this morning for a treadmill workout.  I kept it pretty easy knowing that I am planning to meet up with Tobias on Saturday afternoon for a 20-25 mile run.  Consequently, I completed 7.8 miles at an easy pace and 2.5 miles at marathon pace before calling it a day.

To finish off this work week, my non-running workout consisted of 200 curls (10 lbs) and 300 sit-ups.

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  one zero-fat peach yogurt and a serving of oatmeal

A great long but not so slow run with Tobias for 25.5 miles today.  More later…