Rosswog Running Blog

Early Sunday afternoon (another beautiful day; that is, 61 degrees), I took to the streets and ran miles 17.8-23.3 of the Salt Lake Marathon Course.  I ran from my home to 700 East and 4500 South, down to 500 East, up to 1300 South, and then took one lap around Liberty Park before heading back home.  The total distance of the run was 13.3 miles at an easy pace.

In between studying for the CFA, I did my non-running workout that consisted of 410 sit-ups, a 90-second plank on elbows and toes, and 20 metronomes.

During work I felt a little soreness in my right knee; however, after icing it throughout the day it felt much better.  As a result of this soreness and after some tough runs over the past week, it was very much a recovery day.  Following work, I completed a 4.2-mile run (1.4 miles at an easy pace and 2.8 miles at marathon pace) on the treadmill.

In addition, it was a repeat of day four of the push-up challenge in which I completed a total of 71 push-ups that consisted of the following five sets: 14, 14, 10, 10, and a max out of 23 push-ups (the max out set was 8 more push-ups than the minimum; therefore, much better than last week).  I was also able to get in 410 sit-ups, 20 metronomes, and 60 (40, 30 lbs) curls.

After work, I did an easy-pace 1 mile run on the treadmill before deciding to finish the rest of my run outside.  I made the wrong decision.  After I got home, I ran outside and experienced how much dust was still in the air from the wind storm that came through the Salt Lake Valley earlier in the day.  At an easy pace I ran 3.2 miles in laps around the softball complex at Big Cottonwood Park.  My eyes are still watering from this run.

My non-running workout consisted of 210 sit-ups, 150 (40, 30, 16 lbs) curls, and 20 (60, 50 lbs) reverse curls.

I got in some speed play on the treadmill today. After work, I ran 5 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5). In addition, I did a 0.3-mile at marathon pace and 1.4 miles at an easy pace (0.4 of this distance in my Nike Frees).

At my work’s gym, I accomplished 80 (40, 30, 16 lbs) curls and 20 (60, 50 lbs) reverse curls before heading home. While watching my Jazz win their ninth consecutive game (Jazz 101, Rockets 94), I completed 410 sit-ups, 10 metronomes, and repeated day five of the push-up challenge. Day five (i.e., week 2, day 2) of the challenge has absolutely been a brutal day for me in that I was for the second week in a row, unable to complete the max-out set minimum of 17 push-ups. I did the require 14, 16, 12, and 12 push-ups for the first four sets, but in the last set I was only able to accomplish 15 push-ups before my arms and chest locked up. As a result, I did a sixth set of 12 push-ups for a total of 81 push-ups on the day. I will see how I do on the repeat of day six before deciding whether to move on to week three or to repeat week 2 again.

I completed most of my non-running workout outside today.  Before heading home, I warmed up my legs by doing a 0.4-mile run on the treadmill at an easy pace.  After I got home, I ran over to Big Cottonwood Park and ran five laps around the softball complex before running back home.  The total distance of this run was 3.7 miles at an ease pace.

My non-running workout consisted of 420 sit-ups, 12 metronomes, 130 (40, 30, 16 lbs) curls, and 20 (60, 50 lbs) reverse curls.

On the eve before my third pre-Salt-Lake-Marathon long run, I took it easy and split up my non-running workout between the treadmill and outside.  After work, I did a 1.2 mile-run on the treadmill before heading home where I went on a 5.3-mile run over to and around the neighborhoods surrounding the vacant lot that use to be the Cottonwood Mall.

For my non-running workout, I accomplished 200 sit-ups, 150 (40, 30, 16 lbs) curls, and 80 (60, 50, 40, 30, 20 lbs) reverse curls.

After sleeping in this morning, I sucked it up and went on my third of three long-slow runs before the Salt Lake Marathon.  I basically followed the same course that I ran on my previous two long runs.  A recap of this course is as follows:

Started at Big Cottonwood Park ran to 45th South and 5th East to Liberty Park to The Gateway (i.e., the last 8.3 miles of the Salt Lake Marathon Course) then up to the State Capital building (1 lap around it) to the mouth of City Creek Canyon to the University of Utah by way of 11th Avenue, up to Fort Douglas by way of the Olympic Legacy Bridge, to Sugar House Park then back to Big Cottonwood Park.

Compared to the last long run that I completed on January 31st, I added 1.7 miles to this course by going up to Fort Douglas.  As a result, the total distance was 28.3 miles in a time of 4:32:00 (i.e., 9:36 minutes per mile).  Since it was Saturday, there was some traffic to deal with; however, I’m disappointed in my overall time.  My legs felt especially heavy, for the first seven miles of the run.  In addition, running the 0.3-mile steep incline up 300 North to the State Capital really drained my energy level.  After the run, my upper body felt really beat up.  Overall, I was happy to have finally completed a training run longer the 26-mile distance and I know that I have a lot of work to do to improve my conditioning.

In regards to my non-running workout, it was short and sweet in that I only completed 200 sit-ups; that is, my body was so trashed after the run, it took all the remaining energy I could summon just to complete these sit-ups.

My legs felt pretty strong after yesterday’s long-run; that is, I think the icing of my knees last night really helped my recovery.  In order to stretch out my legs, I went for a 4.3-mile easy pace run over to Cottonwood Creek Park and back.  During my run, it felt really good to enjoy the nice sunny weather along the Salt Lake Valley.

It was the repeat of day six (i.e., week 2, day 3) of the Push-up Challenge.  I accomplished a total of 85 push-ups in five sets that consisted of 16, 17, 14, 14, and a max out of 24 push-ups.  Since this was the most max-set push-ups that I have ever completed and I felt pretty good afterwards, I will move on to week three of the Push-up Challenge.  In addition, I was able to get in 420 sit-ups, a 90-second plank on elbows and toes, 24 side planks (elbow-floor touches), 10 bridges (held each for approximately 10 seconds), and 20 metronomes.

It was back to doing a little speed play after work.  On the treadmill, I ran 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 addition, I did a 0.1-mile warm-up run and 2.1 miles at marathon pace.

I finally progressed to day seven (i.e., week 3, day 1) of the Push-Up Challenge.  Looking ahead, this week is going to be difficult (i.e., any set of push-ups greater than or equal to 25 is definitely going to be a challenge).  However, I was able to complete today’s push-up objectives by completing a total of 84 push-ups in five sets that consisted of 14, 18, 14, 14, and a max out of 24 push-ups.  I was also able to complete 200 sit-ups, 40 (30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Having the day off of work, I did my entire running workout outside.  After yesterday’s snowstorm, it was a sunny, clear-sky day along the snowcapped Wasatch Front.  I ran from Big Cottonwood Park up to Canyon Rim Park where I took one half-mile lap around the park before heading back home.  The total distance of the run was 11.3 miles at an easy pace.

My non-running workout consisted of 650 sit-ups, a 60-second plank on elbows and toes, 30 side planks (elbow-floor touches), 12 bridges (held each for approximately 10 seconds), and 20 metronomes.

I took another day off of work to study for the CFA.  Consequently, I took advantage of another gorgeous day by doing my running workout outside.  To warm-up, I ran to Smith’s to pick up some groceries and back home.  Then I did an easy-pace 9.5-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 back to Big Cottonwood Park where I did one lap around the softball complex before heading home.

On a side note, while one my run, I had a gentleman who was walking his dog stop me and ask, “Are you Kirilenko?”  This is fourth time while I have been running that someone has thought I was either the Utah Jazz forward or his brother.

Today was also day eight (i.e., week 3, day 2) of the Push-up Challenge in which I completed a total of 101 push-ups over five sets which consisted of 20, 25, 15, 15, and a max out of 26 push-ups.  Since day nine does not have a set below 20 push-ups, I’m not looking forward to it, but we’ll see what happens.  In addition, I was able to complete 640 sit-ups, a 60-second plank on elbows and toes, 30 side planks (elbow-floor touches),  12 bridges (held each for approximately 10 seconds), and 25 metronomes.

After work, I did a partial speed workout on the treadmill by completing 2 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  In addition, I did a 0.1-mile cool-down run at marathon pace.  When I got home, I went on a 2.2-mile, easy-pace run outside that included three-and-a-half laps around the softball complex at Big Cottonwood Park.

In regards to my non-running workout, I completed 420 sit-ups, 50 (30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

This Friday the 13th I ran 1.7 miles on the treadmill at marathon pace after work.  In addition, when I got home I went on a 3.5-mile easy-pace run outside that included four laps around the softball complex at Big Cottonwood Park.

My non-running workout consisted of 420 sit-ups, 150 (40, 30, 16 lbs) curls, and 20 (60, 50 lbs) reverse curls.  Also, after my run I tried to do day nine (i.e., week 3, day 3) of the Push-up Challenge and was unable to complete set two which requires 30 push-ups.  I did finish the 22 push-ups for set one and in the second set I did 18 push-ups for a total of 40 push-ups.  Since I was a little tired, I will try day nine of the Push-up Challenge tomorrow morning to see how far I can get.  However, unless I have a lot more strength tomorrow, I’m positive I will be repeating week three.  It’s disappointing to have to repeat weeks, but I will eventually complete the push-up challenge even if it takes me sixty weeks instead of the advertised six weeks.

Another absolutely gorgeous Saturday!   In order to prepare for the Ragnar (i.e., the 1631-net-elevation-gain-four-mile leg that I will be taking on as part of the Wasatch Back Relay) I did a nice hill workout today.  From my home, I ran just over five miles uphill to Oakridge Elementary School before heading back.  The total distance of the run was 10.2 miles in a time of 1:13:15 (i.e., 7:02 minute per mile pace).

Before my run, I tried day nine (i.e., week 3, day 3) of the Push-up Challenge again.  This time I was able to accomplish the more than the required total (i.e., 120 push-ups) with a total of 132 push-ups, but it took me six sets.  These sets consisted of 22, 26, 20, 20, 24 (max out set), and 20.  Compared to the plan, I was four push-ups short on the second set and another four push-ups short on the max-out fifth set.  Consequently, I will repeat week three of the Push-up Challenge.  Other than push-ups, since my back was feeling a little tight I kept my non-running workout short by just completing 420 sit-ups.

Taking full advantage of the beautiful weather, I ran over to Murray Holladay Road, up to Holladay Boulevard, over to Kentucky Avenue, up to Olympus Hills Park, then up to Church Hill JHS before heading back home.  The total distance of the run was 10.1 miles at an easy pace.  This was also my second consecutive day of hill workouts; therefore, my legs (namely my quads) were a little tight and sore during the run.  Nevertheless, it was a good workout and I was able to enjoy the sunny afternoon along the Wasatch Front.

In addition, my lower back was still a little bit tight today; therefore, I was careful with my non-running workout and I kept it short.  With that said, I was able to accomplish 220 sit-ups and 25 metronomes

After work I took to the treadmill and ran a total of 2.8 miles before heading home.  Most of this workout (i.e., 2.7 miles) was done in my Vibram Five Fingers which gave my feet and legs a great workout.  After I got home, I ran an additional 3.4 miles outside in which I ran the neighborhood loop from my home to Saint Marks Hospital then back to Big Cottonwood Park.  As a result, I completed a total of 6.2 miles and with the exception of a half a mile at marathon pace, I ran these miles at an easy pace.

Today was my repeat of day seven (i.e., week 3, day 1) of the Push-Up Challenge and this time around I accomplished a total of 87 push-ups over five sets.  These sets included 14, 18, 14, 14, and a max out of 27 push-ups (i.e., a max-out set of three push-ups greater than last week).  I also completed 420 sit-ups, 20 metronomes, 150 (40, 30, 16 lbs) curls, and 40 (50 lbs) reverse curls.

On this fantastic St. Patrick’s Day, I felt like doing a speed workout. As a result, after work, I accomplished 5 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5) on the treadmill. I completed the five miles in a time of 31:58. In addition, I did a 0.2-mile cool-down run at marathon pace and I ran an extra mile outside at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups, 220 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

After work, I ran for 3.4 miles on the treadmill that included 1.2 miles in my Vibram Five Fingers. The pace of this treadmill workout was 2.4 miles at marathon pace and 1 mile at an easy pace. Also, when I arrived at home I went out for a 3.1-mile easy-pace run that included three laps around the softball complex at Big Cottonwood Park.

Shortly after I woke up this morning, I repeated day eight (i.e., week 3, day 2) of the Push-up Challenge by completing a total of 100 push-ups over five sets.  These sets included 20, 25, 15, 15, and a max out of 25 push-ups (i.e., one less than the max-out set I did last week, but since I was in a rush to get to work I did not allow for much rest time between sets).  I also completed 250 sit-ups, 10 (100 lbs) bench presses, 160 (40, 30, 16 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Due to an extra long day at work, I did not have time to hit the treadmill after my shift ended.  Consequently, when I got home I went out for a 6.6-mile run from Big Cottonwood Park to the Cottonwood Country Club before heading back home.  Since my legs were feeling heavy and my back still a little tight and sore, the entire run was at an easy pace.

My non-running workout consisted of 200 sit-ups, 70 (30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

While watching the Running Utes lose to Arizona in the first round of the NCAA tournament, I ran a total of 4.6 miles on treadmill.  In regards to the pace of the run, 3.4 miles were at marathon pace, while 1.2 miles were at an easy pace in my Vibram Five Fingers.

For my non-running workout, I completed 220 sit-ups, 180 (40, 30, 16 lbs) curls, and 80 (60, 50 lbs) reverse curls.

Being a little less than a month away from the Salt Lake Marathon, I decidedto try running two half marathons today while pushing the pace. The goal of this workout is to keep a good pace through the first half-marathon and continue this pace through the first half of the second half-marathon before going all out on that last six-and-a-half miles. In the morning, I went on the first 13.1-mile run in which I ran to Big Cottonwood Park, two laps around the softball complex, to Sugarhouse Park by way of 2000 East (i.e., along the Salt Lake Marathon course), then one lap around the inter loop of the park before heading back home. It took me 1:35:48 (7:18 per-mile pace) to complete this first half-marathon. In the afternoon, I repeated this run in a time of 1:49:12 (8:18 per-mile pace). For the first-half of this repeat everything was going well and I was on pace to finish around 1:30; however, my body started giving out during the second half; that is, while running against the wind I started to have stomach problems, my right knee locked-up periodically, and my back became real sore. In short, that last six miles was a nightmare. This is only the fourth time and the first time since March 15, 2008 that I tried this type of workout. The keyword is “tried,” because the first two times I failed to even complete it due to becoming sick on my way back from Sugarhouse Park on the second half. In addition, I have never completed this workout with the second 13.1 miles being faster than the first, which is the ultimate objective.

Today was also the repeat of the brutal day nine (i.e., week 3, day 3) of the Push-up Challenge. I was able to accomplish 133 push-ups, but it again took over six sets to complete these push-ups. My sets consisted of 22, 29, 20, 20, a max out of 22, and an extra set of 20 push-ups. I was only a single push-up short on set two (compared to four push-ups short last week) and six push-ups short on the max set (compared to being four short on this max set last week). Consequently, I’m extremely disappointed with only improving by one push-up; therefore, I will three-peat week three of the Push-Up Challenge (looking ahead to week four, I’m not even close to being able to attempt 40 push-ups). In addition, I was able to get in 200 sit-ups and 5 metronomes.

After yesterday’s brutal workout, I took it easy today.  While taking a break from my CFA studies, I went on an errand run to up to Harmons to pickup some groceries and back.  Sleet stared falling on my way back which made the 4.1-mile, easy-pace run extremely entertaining!

For my non-running workout, since my back was still stiff and I felt pretty hammered from yesterday’s workout; I only completed 200 sit-ups.

For my running workout today, it was back to the treadmill.  After work, I ran a warm-up mile followed by 4.4 miles at marathon pace.  My back was a little stiff, but the run seemed to relax it a little bit.

In regards to my non-running workout, it was another day of taking it easy, but I did complete 200 sit-ups and 40 (30 lbs) curls.

On the treadmill at work, I ran an easy-pace mile in my Vibram Five Fingers before heading home.  After I got home, while listening to my Jazz defeat the Rockets 99-86, I went on a 6.1 mile run from Big Cottonwood Park, over to Murray-Holladay Road, up to Olympus Junior High School, and back.  There was a light rain during this run which was completed at an easy pace with heavy legs.

Today also marked day seven (i.e., week 3, day 1) of the Push-Up Challenge and this time around I accomplished a total of 88 push-ups over five sets.  These sets included 14, 18, 14, 14, and a max out of 28 push-ups (i.e., a max-out set of a single push-up more than last week).  In addition, I did 200 sit-ups, 40 (40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

After a long work day, I was able to get in 4.4 miles on the treadmill.  In regards to this run, 1.8 miles were done at an easy pace and 2.6 miles at marathon pace.

For my non-running workout, I completed 200 sit-ups, 40 (40, 30 lbs) curls, and 30 (60, 50 lbs) reverse curls.

Following another long work day, I got back to doing some speed play on the treadmill by completing 2-miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5). Also, I did a 0.2-mile cool-down run at marathon pace before leaving for home. After I got home, I went on an easy-pace, 4.1-mile run from Big Cottonwood Park, over to Murray-Holladay Road, up to Highland Drive, and then headed back. With the exception of the breeze, it was a nice cool evening for running with a clear sky and Wasatch Front Mountain Range covered with fresh powder from yesterday’s snowstorm.

Today was my three-peat of day eight (i.e., week 3, day 2) of the Push-up Challenge. I accomplished a total of 100 push-ups over five sets. These sets included 20, 25, 15, 15, and a max out of 25 push-ups. In addition, my non-running workout consisted of 200 sit-ups, 160 (40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Finishing off a week of long workdays, after work I headed home to do my running workout outside.  At an easy pace, I ran from Big Cottonwood Park through the Holladay neighborhoods to the Cottonwood Country Club and back. The total distance of the run was 6.8 miles.

Recovering from yesterday’s Push-up Challenge and with my back still being tight, I limited my non-running workout to 200 push-ups.

Today my running workout was part errand-run and part Salt-Lake-Marathon-course-test run.  For the first part of my workout, I ran up to the Salt Lake Running Company to pick up some new shoes in preparation for the marathon, which is three weeks away!  The second half of my workout consisted of running from Big Cottonwood Park, over to Murray-Holladay Road, up to Holladay Boulevard, over to 6200 South and down to Highland Drive (i.e., miles 10.50-14.25 of the Salt Lake Marathon Course).  I covered a total distance of 15.3 miles at an easy pace (i.e., 8:14 minutes per mile).

In addition, today was my three-peat of day nine (i.e., week 3, day 3) of the Push-up Challenge.  I accomplished a total of 135 push-ups, but again I had to do six sets to complete these push-ups.  These sets included 22, 27, 20, 20, a max out of 24, and an extra set of 22 push-ups.  As a result, since I’m not making much progress with increasing the amount of push-ups I can do consecutively, next week I’m planning to do the following three things: just repeat day nine of the Push-up Challenge, do one max set of push-ups on the off days, and do butterflies in the weight room.  In addition to push-ups, I was able to complete 200 sit-ups.

A snowstorm came through the valley this morning; therefore, I ventured out in the early afternoon to run in the fresh snow and slush. I ran Big Cottonwood Park, over to Murray Holladay Road, up to Holladay Boulevard, over to Kentucky Avenue, up to Olympus Hills Park, then up to Oakridge Elementary and did three laps around the Oakridge running path before heading back home. The total distance of the run was 11.1 miles at an easy pace.

For my non-running workout, I was able to complete 200 sit-ups and 41 push-ups.

Since I picked up some new running shoes--Adidas Sequence (first new pair since October)--on Saturday, it was time to break them in on the treadmill.  After some stretching, I ran 6.1 miles at a solid marathon pace.  One of the joys of running is breaking in a new pair of comfortable running shoes, what a great feeling!

It was another repeat of day nine (i.e., week 3, day 3) of the Push-up Challenge.  I completed a total of 135 push-ups over six sets which consisted of 24, 26, 20, 20, 25, and 20 push-ups.  In addition, I also did 200 sit-ups, 20 (60 lbs) butterflies, 150 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

After another long day at work, I briefly ran for 0.6 of a mile on the treadmill before heading home.  When I got home, I went for a run over to Big Cottonwood Park where I did six-and-a-half laps around the softball complex.  The total distance of the run was 3.5 miles at an easy pace.

My non-running workout consisted of 200 sit-ups, 47 push-ups, 30 (30 lbs) curls, and 20 (60, 50 lbs) reverse curls.