Rosswog Running Blog

Heading into the long Fourth of July holiday weekend with plans of some serious Des News training, I kept my running workout short and sweet for this Friday. In summary, following work I hit the treadmill for 4.2 miles at a relatively easy pace before calling it a day.

For my daily non-running workout, I completed 300 sit-ups and 70 (30 lbs) curls.

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: serving of mixed vegetables

This morning, I woke up and rode my bike down the Salt Lake Running Company to reunite with the gang for a group run.  Due to the number of races and vacations, they actually canceled our Saturday morning group run through the summer; however, they decided to host one this weekend so it was great to be back.  For this run, we ran up to Sugar House Park and completed one lap around the outer path and one lap around the inner lap before returning to the store.  The total distance was 6.4 miles at a good pace considering it was close to hundred degrees.  In short, it was great to catch up with Katie (our group leader) and the rest of the runners.

I followed this run up by biking up to the Hogle Zoo where I ditched my bike and ran nearly five miles up Emigration Canyon to a Greenhouse at 6181 East then I headed back down and followed the Des News Course all the way to around Wasatch Drive and Foothill Boulevard to Sunny Side Avenue where I cut back up to the Zoo.  The total distance of this run was 15.4 miles at an 8:11 pace in the heat (well over a hundred degrees).

In addition to my 16.0-mile bike ride up to the zoo and back, I was able to complete 300 sit-ups for my daily non-running workout. 

Five-Minute Plank Challenge: 2:00

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

It was just one of my lazy Sunday mornings in that it was really tough to just get out of bed; that is, I set my alarm to beat the heat by getting up at 5:00 am, but I did not get out the door until around 7:30 am.  I rode my bike up to the Hogle Zoo then ran the last 10.6 miles (i.e., Crest View Drive to Liberty Park) of the Des News Marathon course.  The best part of the run was that I saw a deer sprinting through Research Park.  It was really hot to say the least, so I jumped on the University Trax train and took it up to the Salt Lake Marathon starting line then jogged over to the Zoo to get my bike for an additional 3.6 miles of running.  Considering the heat, I was able to complete this 14.2 miles at the solid pace of 8:02 minutes per mile.

To make this a twenty-mile day, I headed out for an evening run (a little bit cooler) in my NB Minimus trail running shoes.  For this run I completed four-and-a-half laps around the outer dirt path of Big Cottonwood Park for a distance of 5.9 miles at a pace of 8:24 minutes per mile.  

For my non-running workout, in addition to the 15.7 miles on the bike, I was able to complete 300 sit-ups.

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: blue berry smoothie

Happy Independence Day!  Even after two 20-mile-plus days, I wanted to finish this long-holiday weekend off with a third 20-mile run.  Consequently, this morning, I woke up just after 4:00 am and hit the dark and already warm (i.e., 75 degrees) streets at 5:00 am on the bike.  By the way, my left calf muscle was a little bit tender and sore from all the uphill running over the past two days, so I wore a nice neon green sleeve on my left leg to keep it together.  After a 9.5-mile ride up will to Ruth’s Diner (two miles up Emigration Canyon), I parked my bike and began my run up the Canyon just after 6:00 am.  Before climbing up the west side of Little Mountain--my good Des News Marathon friend--I passed a Fourth of July race that was just about to start.  I was thinking to myself that this would have been a good Des News Marathon prep race.  Anyway, carrying on up then cruising down Little Mountain I came to the winter gates that lead up to Big Mountain and East Canyon.  I knew passing these gates meant 5.4 miles of climbing with the last three miles of this climb being especially brutal.  Oh and it was a really tough climb.  I could see the radio towers at the top of Big Mountain which looked really close, but were many vertical feet above.  I finally completed all the steep switchbacks and made it the top--13.2 miles--in a time of 2:05:18 (splits: 9:38, 9:11, 8:55, 9:23, 9:17, 8:51, 8:11, 8:14, 8:52, 10:08, 11:14, 10:39, 10:41, and 2:03).

I was joined by a bunch of exhausted cyclists who could not believe that I ran all the way up.  However, I could not believe they biked this beyond steep incline since I was just glad to ditch my bike at Ruth’s.   Speaking of, after taking a few moments to admire the view, I started my descent to the diner.  Of course, this involved a climb up Little Mountain which went really slow (mid-8:00 pace), but not bad on tired legs.  I completed this 13.2 miles in a time of 1:32:10 (splits: 7:14, 6:50, 6:27, 6:35, 6:42, 7:51, 8:32, 8:00, 7:04, 6:51, 6:39, 6:21, 5:54, and 1:09).  Then I coasted 9.9 miles back to home on my bike before calling it a morning.

In summary, 26.4 miles from Ruth’s Diner to the top of Big Mountain and back (following the Des News Marathon course with the exception of not doing the short out-and-back on Pinecrest Canyon Road) in a total time of 3:37:28.

Beside 19.4 miles on the bike, I was able to complete 300 sit-ups for my non-running workout.

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: blue berry smoothie and a serving of mixed fruit

I woke up early this Tuesday morning and headed off to work in order to meet up with my friend Dave for our typical 7.6-mile-airport-bike-path run from the International Center to North Temple and 2400 West and back.  Gosh, my left calf was sure sore from (all the long runs that involved a lot of climbing) over the weekend.  I was hoping to keep it at a nice pace in the eights, but no luck when running with Dave.  After a few miles, my calf started to loosen up a little bit and we were able to complete the 7.6 miles in a time of 57:12 (i.e., a 7:32 minutes per mile).

In regards to my non-running workout, I was just able to complete 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

It was absolutely a recovery day for me after a weekend of some really long runs and yesterday’s nice workout with Dave.  In short, my left calf needed a break.  Consequently, after work I just hit the treadmill for a 4.1-mile jog before calling it a day.

My non-running workout consisted of 300 sit-ups and 20 (50 lbs) curls.  Five-Minute Plank Challenge: 30 second plank and side planks  Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of oatmeal

It was another bike-to-work-then-treadmill workout for me today.  I completed six miles of half-mile intervals (i.e., the slow halves at 9.2 miles per hour, while the fast halves at 11.2) in a time of 35:28 followed by a 0.2-mile mile cool down at marathon pace.

 

Besides my 31.2-mile bike ride to and from work, my daily non-running workout consisted of 300 sit-ups and 40 (50 lbs) curls. 

Five-Minute Plank Challenge: 30 second plank and side planks

 

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  oatmeal for breakfast

Following a very busy week at work, I hit the treadmill for a 4.1 mile easy pace run.  My legs were a little bit heavy from yesterday’s interval speed play, but not too bad.

For my non-running workout, I was able to get in 300 sit-ups. 

Five-Minute Plank Challenge: 30 second plank and side planks 

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

I woke up early this Saturday morning and head off to Hogle Zoo in order to get some practice on the Des-News Marathon course. Starting at the base of Crest View Drive, I ran the last 10.6 miles of the marathon course in a time of 1:13:29 (i.e., a 6:56 minutes per mile pace). It was really hot, but overall it felt great. I then trudged 3.4 miles back up to the zoo to fetch my bike before heading home.

Besides my 15.2-mile bike ride to and from the zoo, my daily non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

This morning, I was dropped off at Skyline High School where I did completed four laps of the track, before completing a nice downhill workout by running home.  The total distance of this run was 6.3 miles at a relatively easy pace.

In the evening, I went out for a second run.  This time I headed over to Big Cottonwood Park where completed two laps around the outer dirt path of the park before returning home for a total distance of 3.8 miles.

In regards to my non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks 

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

On this busy Monday, I was able to get in an evening 5k in my Five Fingers.  For this run, I jogged over to Saint Mark’s Hospital and back by way of Big Cottonwood Park where I completed two laps around the softball complex before calling it a day.

My non-running workout consisted of 300 sit-ups and 40 (50 lbs) curls.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  oatmeal for breakfast

In order to get in a morning run, I arrived at work early.  Due to the rain and the wind, I cut my normal air port bike path run a little short.  As a result, I was able to achieve only 6.3 miles at marathon pace (6:35 minutes per mile pace).  Then I jumped on the treadmill for 2.2 miles at an easy pace before reporting to the office.

 

For my non-running workout, I completed 300 sit-ups and 40 (30 lbs) curls.

Five-Minute Plank Challenge: 30 second plank and side planks

 

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  oatmeal for breakfast

Personal best interval workout for me today!!!  After riding my bike to work this morning, I headed straight to the gym for my interval workout.   I completed six miles of half-mile intervals (i.e., the slow halves at 9.2 miles per hour, while the fast halves at 11.2) in a personal best time of 35:06 (decreased the time by slowly decreasing the speed from 11.2 to 9.2 between fast and slow half miles)! Then I did a 0.2-mile mile cool down at marathon pace.

 

Besides my even 31.0-mile bike ride to and from work, my daily non-running workout consisted of 300 sit-ups and 60 (50 lbs) curls.

Five-Minute Plank Challenge: 30 second plank and side planks

 

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  oatmeal for breakfast

I arrived at work early in order to go on my typical 7.6-mile-airport-bike-path run from the International Center to North Temple and 2400 West and back.  My running buddy Dave was in the final stages of recovering from the Star Valley Half Marathon (his first half that he ran in an impressive 1:38).  However, he was still able to fight through the soreness and get in a good 4 miles with me.  My pace for this run was 7:04 (total time: 53:41) with a mile at marathon pace.

 

I acquired a good headache from doing too much work at my computer, thus I went for another run after work on the treadmill.  For this second run, I was able to get in an even 3.0 miles at a relatively easy pace

 

My daily non-running workout consisted of 300 sit-ups and 100 (16 lbs) curls.

Five-Minute Plank Challenge: 30 second plank and side planks

 

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  oatmeal for breakfast

After another busy day at work, I just relaxed afterwards by heading to the gym to pay a visit to the treadmill.  I just kept it at a relatively easy pace while knocking out 2.0 miles.  Then I headed home and out for a late evening run in my Vibram Five Fingers to Big Cottonwood Park where I completed six laps of the softball complex before heading back for a total distance of 3.7 miles at a relatively easy pace.

In regards to my daily non-running workout, I was able to complete just 300.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a giant vegetarian sandwich at Gandolfo’s deli and fruit juice

This is the last week of any type of real prep for the Des News Marathon; that is, the marathon falls on a Monday this year, but I’ll try my hardest to keep it light next weekend.  I started out this Saturday morning by running 7.6 miles up to Hogle Zoo at an easy pace.  Then at Sunnyside and Crestview, I commenced running the last 10.6 miles of the Des News course.  It was late in the morning and getting pretty hot, so my aim was to keep it at a sub-6:50 pace, which I managed to accomplish with a 1:10:54 or a 6:41 pace.  However at the end I was completely exhausted and gasping for air.  In short, thanks to UDOT, there is some major road work just beginning on Foothill Boulevard (hopefully they can finish it up in a week), thus I encountered lots of dust and tar fumes around 2.5 miles into the run and spent the last 8 miles trying to catch my breath. It was one of the worst runs that I have ever put myself through.  I wanted to stop a few times along the way, but just kept pushing through it even running across a parade route on 300 East and 500 South just to keep my momentum going in order to put an end to it sooner than later.  After this run, I jogged 0.6 of a mile over to 900 East to catch the bus home.

For my daily non-running workout, it was another 300 sit-up day for me.

Five-Minute Plank Challenge: 30 second plank and side planks 

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a service of green peas and a fruit smoothie

This Sunday morning, I received a ride up to Skyline High School where I ran over to the Bonneville Shoreline Trail then up Thunderbird Drive (only came across one snake) and a right on Wasatch Drive to the Hogle Zoo.  After that 6-miler, you guessed it, Sunnyside and Crestview to Liberty Park (same 10.6 miler as yesterday).  Okay, the major cross streets on Wasatch Drive are Michigan, 1300 South, Sheridan Drive, Saint Mary’s, Beacon, Kensington, Skyline, 1700 South, Blaine, Broadmoor, 2100 South, and Thunderbird.  No Google maps (so hopefully the spellings on these are correct), just lots of fun repetition and interesting splits.

Time to vent, okay UDOT, I know its Sunday (thus no road work), but Foothill Boulevard needs to be repaired by the end of next week, please!  Unlike yesterday, I was just enjoying this run and kept it at just over an 8:00 pace on Foothill.  Even without the construction crews, the light Sunday traffic was stirring up a lot of dust.  Just my luck, the UDOT will probably peak with their road construction on Foothill the morning of the 25th and fill the air with lots of tar fumes and dust.  Just smelling the tar and the sight of the dust made me start holding my breath on yesterday’s run, thus making feel as if I was drowning the last 8 miles to Liberty Park.  Also, if the road remains graded on the infamous Sunnyside Incline that always kills me, my racing flats and feet are not going to like it.  Seriously, like the Des News needs to be any more brutal!  Hopefully, this is needless worry and everything is cleaned up by the 25th.

I will not be able to do it on race day, but taking it easy on Foothill Boulevard helped me navigate the construction and gave me a great boost all the way to Liberty Park (finished with a 7:59 pace).  I then took a lap around the Park’s woodchip trail before jogging over to the bus stop to catch a ride home for a total cool down of 2.65 miles. 

During the course of the day, I got in m non-running workout of 300 sit-ups and 12 metronomes.

Five-Minute Plank Challenge: 30 second plank and side planks 

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  two fruit smoothie

Today, I started my week of tapering for the Des-News Marathon on Monday, the 25th.  Consequently, after I got home from work, I jogged 4.1 up to the Smith-Kiln Chimney and back before calling it a day.

For my daily non-running workout, I it was another day of just 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

After a tough night of sleep, I woke up and headed out for an early morning 2.1-mile run over to Big Cottonwood Park where I completed three laps of the softball complex before heading back.  I followed this workout with a 4.0-mile evening jog (in Des-News taper mode) up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back.

I was able to get in just 300 sit-ups for my daily non-running workout.

Five-Minute Plank Challenge: 30 second plank and side planks

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

In the middle of tapering for the Des-News, I figured my legs needed a little speed play.  Consequently, after work I headed straight to the gym for my interval workout.  I completed four miles of half-mile intervals (i.e., the slow halves at 9.2 miles per hour, while the fast halves at 11.2) in a time of 23:52.  Then I headed home and out for a 2.2-mile evening run that consisted of jogging over to Big Cottonwood Park, completing three laps of the softball complex and back.

 

For my non-running workout, I completed 300 sit-ups.

 

Five-Minute Plank Challenge: 30 second plank and side planks

 

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

Being my fourth day of tapering for the Des News Marathon, I got in an easy pace 2.0-mile run on the treadmill following work.  I then headed home and out for a 4.2-mile jog up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back before calling it a day.

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

Five-Minute Plank Challenge: 30 second plank and side planks

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

After a busy week at work, I hit the treadmill for an easy pace 1.5-mile run.  Then I headed to the Des-News Marathon packet pickup where I meant Dane Rauschenberg (the guy who ran 52 marathons in 52 straight weekends) and had a great conversation with him while getting his book signed (he’s going to run the 10k on Monday).  I then went home and out for a short 2.6-mile run over to Millcreek Elementary and back before calling it a day.  It was so hot outside that I was sort of felt sick on this run.

For my non-running workout, I was just able to get in 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

Today I woke up to a sore and stiff back; that is, I must have slept on it wrong.  I jogged over to Murray-Holladay Road and Highland Drive and back for a 4.2-mile morning run.  In the evening, I headed out for an evening 6.0-mile run up to the Smith-Kiln Chimney then back by way of Highland Drive then down through Big Cottonwood Park.  Lots of fireworks filled the sky on this holiday-weekend late evening run which I kept at a very easy pace not to ruin my tapering for the Des-News Marathon.

Besides 13.1 miles on the bike to run errands, my non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

Back was still sore today, my last day of tapering for tomorrow’s Des-News Marathon.  However, it was improved over yesterday.  For my morning workout, I jogged four laps around Skyline High Schools track than ran back home for a total distance of 6.2 miles.  The back felt really bad (jarring pain) when running downhill.  Bad timing, but I’ll give it a go tomorrow.

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

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  three servings of whole-wheat pasta and a giant blue-berry smoothie

Just in case you are not aware, my favorite marathon was today, the Des News!!!  It was my sixth time running it and I clearly remember in 2006 swearing that I would never, ever try it again.  Consequently, do not believe anything I say, at least in regards to anything that inflicts such physical and mental anguish upon myself.  With the exception of this toll, it’s an absolute blast!

Like clockwork, I was up at 2:00 am operating on very little sleep (i.e., the fireworks that people shot off through the night at Big Cottonwood Park just kept me up).  My back was feeling much better today, that is, I just slept on it wrong, thus causing a weekend of discomfort.  After packing all my gear, I headed up to the University to catch one of the middle buses up to the Big-Mountain starting line.  This year the only eligible runners for prize money were residents of Utah; therefore, there was more local (but still really fast) talent competing in the race.  After taking a nice hour-long nap under the stars, it was time to get the Pioneer Day started.

At 5:30 am, it was on.  As usual I had very little patience, thus I took off fast and just enjoyed cruising the first three miles down Big Mountain at a ridiculously fast pace (a little headwind, but no big deal).  It was nice to talk to Fritz a little bit (growing up in the same part of town and with almost all of my junior high friends going to Oly, it seems like I have always heard of him) and to meet Jon Kotter, a former BYU runner.  They both dusted my just after mile marker two which was really impressive since last year the elite runners waited all the way to mile four to drop me.  It was sure fun to feel really fast for a few minutes!

I kept trotting along and achieved my goal of a sub-7:00 pace all the way up Little Mountain which felt so great that I was almost hoping for a freak injury so I could leave the race on this high note.  Seriously, I could not believe when my Garmin chimed in 6:49 on mile seven which has always been a greater than a 7:00 mile for me.  Knowing that James (aka, Fiddy) was in this race, I absolutely had the feeling of being hunted.  Maybe this pushed me a little harder up Little Mountain knowing how easy this guy flew up the Ultra Ragnar Leg (1:07 is sick).  Not hearing or seeing him, I started my descent down the Emigration Canyon.  Just when I began to think that I might be able to keep third place through the first ten miles, I heard light and fast footsteps and there was no doubt who was going to take ownership of third place very soon.  It was great to talk to James for a half-mile or so because I knew this rest of my race was going to be pretty lonely for me.  The nice thing is that there are a few straight stretches down the remaining part of the Canyon, thus seeing James slowly increase the lead ahead of me helped pull me along for a few miles.  I reached the halfway mark in a time of 1:14:56 (which was really fast for me).

I felt pretty good going up Crestview Drive then down past the golf course, but then all of a sudden my legs became really heavy.  I just kept the focus on my breathing and trying to pick up my legs at a relatively fast rhythm.  By the ways, thank goodness UDOT stepping it up and finishing paving Foothill Drive because I was not looking forward to hyperventilating while trying to run through the dust and tar fumes.  Thanks UDOT!

Trying to keep it together, I made it to the Wells Fargo Bank on 1300 East and between 200 and 300 South, which is appropriately my 4-miles-to-go marker.  I looked down at my Garmin and the total time just changed to 2:14:00.  I was really hoping this would be 2:12:00 to allow me to run a 7:00 pace to the finish line because taking into account the hills, my pace was really diminishing with each mile.  Knowing a sub-6:30 pace for the final four miles would achieve my goal of a sub-2:40 marathon, I just gritted my teeth and went for it.  I knew I might not be able to keep it together, but the Des-News only happens once a year, so why not?  In short, it was an all out grind to the finish line, but I made it in with a time of 2:39:50 (6:06 pace and PR by 24 seconds)!!!  I was completely depleted, but the sense of accomplishment made it all worth it.  Also, it was great to see a number of FRBers at the Liberty-Park finish line (RAD and Allie just to name a few) and the Pioneer Day festivities made it all worth it.

A summary of my splits for the race are as follows: 4:43, 4:39, 4:51, 5:23, 5:45, 6:15, 6:49, 6:32, 5:38, 5:58, 5:53, 5:56, 5:56, 5:57, 6:00, 6:03, 6:12, 6:42, 6:37, 6:31, 6:57 (slowest mile, Sunnyside Incline), 6:13, 6:33, 6:27, 6:25, 6:33, and 2:22 (a 5:55 pace on this split for 0.40 of a mile).

Happy Pioneer Day and I am already looking forward to running it again next year!

Wow, really stiff and sore this morning, but I think wearing my recover tights all yesterday afternoon helped.  After work, I went out for a short 2.2-mile jog (more like a shuffle) over to Big Cottonwood Park where I completed three laps around the softball complex before heading back. 

For my daily non-running workout I was able to get in 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

Oaky, I’m a little bit better today; that is, quads not that bad, but all of a sudden my calves are completely unstable.  Following work, I jogged (note: much more of a normal stride in that I was able to keep a sub-9:00 pace) the 1.2-mile lap around the duck pond then hit the treadmill for 0.9 of a mile.  Hopefully, I will be able to make it out for a 3-6 mile group run at Wasatch Running tomorrow evening. 

In regards to my daily non-running workout, I was able to get in 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of oatmeal and a enormous vegetarian sandwich at Gandolfo’s (love the mushrooms)

After work, I headed to the Wasatch Running Center for a meeting with the Ragnar race organizers (Kent, WB Race Director and Kevin, Marketing) then for a 4-mile group run.  I also was able to get in 1.2 miles of running between the Trax station and the store.  My legs are feeling better today, but still sore when going downhill.

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

Five-Minute Plank Challenge: 30 second plank and side planks

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

Following a busy week at work, I hit the treadmill for 2.5 miles at a easy pace before heading home.  Once at home, I slipped on my NB Minimus trail running shoes then jogged over to Big Cottonwood Park where I completed three laps around the park’s outer trail before heading back for a distance of 4.1 miles.  My legs are starting to feel like normal again, so I should be able to get in some decent mileage this weekend.

For my non-running, I was able to get in 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of oatmeal, a blue-berry smoothing, and two servings of mixed fruits

This Saturday, I broke my running up into two.  First, in the early afternoon I jogged 5.1 miles up to the Holladay library and back.  In the evening I headed out again, this time for a 7.0-mile easy pace run over to the Cottonwood Country Club and back which included a lap around the softball complex at Big Cottonwood Park on the way back.  In short, my legs are still feeling heavy from Monday’s marathon.

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

Five-Minute Plank Challenge: 30 second plank and side planks 

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

Okay, this afternoon I headed out for my first extended post-Des-News run.  For this work out, I ran up to Canyon Rim Park and completed two laps around the Park before dropping down to Sugar House Park where I completed three laps around the inner circle before heading back home.  The first 14 miles of this 18.1-mile run seemed to be particularly sluggish.  Not only were my legs dead, but it was really humid for Salt Lake City.  However, I kept drinking plenty of water and I was so sweaty that the when it started to rain at mile 10, it really did not get me any wetter.  At mile 14, my legs seemed to wake up and I was able to turn out sub-7:00 miles the rest of the way.

For my non-running workout, I completed 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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