Rosswog Running Blog

Today, being the first day of 2009, I decided to get in one of my three long-slow runs before the Salt Lake Marathon.  I was planning to run 23 miles, but it ended up being 24.5 miles, which took 3:49:41 to complete (9:22 minute per mile pace)--not a bad pace considering the traffic and the snowy sidewalks.

The Run: 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 to the mouth of City Creek Canyon to the University of Utah by way of 11th Avenue to Sugar House Park then back to Big Cottonwood Park.

Additional Info: did 200 sit-ups and stretched for 30 minutes before my run.  I finished strong; that is, felt like I could have ran another 5 miles.  Upper body remained strong throughout the run; therefore, my focus on weight lifting seems to be paying dividends.  However, my legs were a little sore; probably from the four half-mile intervals that I did at 8.5x10.5 (i.e., miles per hour) the previous day on the treadmill.  Also, the run up 3rd North to the Capital Building was brutal (i.e., brutal enough to give me second thoughts of wanting to take on the Ragnar leg in the 2009 Wasatch Back).

Miscellaneous: during my long runs there always seems to be at least one or two strange things that happen (this is one of the many reasons why I love running) and this run was no exception.  While I was commencing my run in South Salt Lake, I spotted a young man that was screaming random swear words.  He then proceeded to knock over one of those free-real-estate-newspaper stands and started slugging it before he ran into the middle of street (of course, into oncoming traffic), removed his Yankees cap and spiked it like a football.  This young man finally picked up his cap, stumbled off, and continued with his profanity-laced language.  As I ran past him (needless to say, on the other side of the street), I thought to myself that I’m glad I’m not a Yankees fan. 

At my place of employment, I worked on speed by doing three half-mile intervals at 8.5x10.5 speed on treadmill.  In addition, I did 1.2 miles of easy running.  In regards to weight lifting, I did 120 sit-ups, 130 curls (40-8 lbs), and 60 (60-50 lbs) reverse curls.

After celebrating Utah’s big win over Alabama last night, I woke up with a mild case of the flu; therefore, only did a 4.2 miles of easy running today; that is, the distance from home to Harmon’s to pick up groceries.  Did 200 sit-ups and a little bit of stretching before and after my run.

Still battling a head cold of some sort; therefore, slept in today.  In order to get in some miles, went for an easy 4.1 run today.  Did 120 sit-ups and little bit of stretching before and after my run; that is, my muscles kind of feel achy from my cold. 

At a slow pace, did a 4.2-mile evening-neighborhood run.  Due to the 3-4 inches of new snow, it was a challenging and fun run (i.e., there is nothing like running through fresh powder).  Did not lift weights, but did squeeze in a 120 sit-ups with some stretching.

After three days of easy runs, I finally recovered enough from my cold to at least run at marathon pace.  On my work’s treadmill, I accomplished a 0.3-mile warm-up jog in my Nike Frees followed by a 4.9-mile run at marathon pace.  I felt it a little bit in my lungs, but otherwise a great run!

In the evening, I did an easy 1.2-mile run outside through the slush.  One of the things I love about running is the crunching sound of the snow every time you take a step during a cool and quiet winter night run.  This sweet crunching sound is comparable to the crack of the wooden bat in baseball.  However, you only get to experience this sound when you run over slightly compacted snow.  As a result, tonight’s 1.2-mile run through the splash-splash of the winter slush was more comparable to the annoying ding sound of a baseball being driven off an aluminum bat.  In short, it is much more enjoyable to run during the winter nights when it is cold and dry. 

Lastly, I got back to my workout routine by doing 300 sit-ups, a 60-second wall sit (need to do more of these), 20 (30lbs) curls, and 20 (60-50lbs) reverse curls.

Today, after a long day of work, I did all of my running on the treadmill.  While witnessing my Jazz rout the Hornets, I did 4.2 miles at marathon pace.  I followed this with a 2-mile simulated barefoot run in my Vibram Five Fingers.  Overall, the running felt great and I should be back to doing intervals by Friday.

My non-running workout consisted of 300 sit-ups, a 60-second plank on elbows and toes, 40 (30lbs) curls, and 20 (80lbs) pull-downs.

After work, I ran on the treadmill for 4.5 miles at a solid marathon pace (first four in 27:14).  When I got home, since there was a slight layer of new snow sticking to the sidewalks, I decided to go for an easy 1.8-mile run at Big Cottonwood Park.  The great thing about running in fresh snow is to study your footprints by running back over your tracks.  This informal stride examination can reveal a lot.  On this particular evaluation, the good news was that my footprints were complete; therefore, my foot strikes were not concentrated on a particular area of my soles.  However, my stride was not being maximized which was evident by the footprints being too close together and the right footprints being slanted outward (i.e., pronation).  Next time I go for a run through freshly fallen snow, I will make sure to bring a tape measure in order to calculate the true inefficiency of my stride.

Lastly,  I focused much more on my strength training today by completing 330 sit-ups, a 60-second plank on elbows and toes, a 90-second wall sit, 120 (16, 30, 40lbs) curls, and 80 (50, 60lbs) reverse curls.

Finally, I am back to doing intervals on the treadmill! After I got off work, I completed 4 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 tenth of a mile cool down.

When I got home, I ran 1.8 miles at an easy pace around Big Cottonwood Park.  The temperatures were bitterly cold; however, after I was warmed up (i.e., after running a mile) the weather was bearable.

Also, I did a light non-running workout today consisting of 330 sit-ups, 90 (16, 30lbs) curls, and 20 (50, 60lbs) reverse curls.

Met up with Tony (a member of Team Shoulda Bought Puts who is training for the Salt Lake Marathon) and ran from Big Cottonwood Park to Sugar House Park and back.  The total distance was 11.7 miles at a respectable (considering the snowy sidewalks and Saturday afternoon traffic) 8:29 pace.  In addition, we ran 4 miles on the Salt Lake Marathon course starting from the northeast corner of Highland High School (i.e., “The-I-Am-Only-Cheating-Myself Corner”) to 2000 East and Keller Ln (mile 4.5 to 8.5 of the course).  I also did 1.4 miles at an easy pace and 330 sit-ups.

Today, I did an errand run to the Fashion Place Mall to pick up some clothes.  Of course, I took the scenic route through neighborhoods and Murray Park not only to avoid the traffic as much as possible, but also to tack on a few extra miles to the run.  On the way back, I stopped by the Murray High School track (with the exception of 60 meters, it was completely covered with snow) and did 12 laps.  After the track workout, I ran to Smith’s to pick up some groceries before heading home.  In total, I got in 13.7 miles at a relatively easy pace.

In addition, while watching the Sunday morning news, I did 400 sit-ups, a 60-second plank on elbows and toes, 12 bridges (held each for approximately 10 seconds), and 10 metronomes.

After running a pair of half-marathon training runs at an easy pace over the weekend, it was time for some speed play.  On the treadmill, I did my routine interval workout consisting of 4 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 fifth of a mile cool down run.  At my work’s gym, I also got in 100 (30, 40lbs) curls and 40 (50, 60lbs) reverse curls before heading home.

While listening to Memo light the Pacers up for a career high 43 points (Utah Jazz 120, Indiana Pacers 113), I ran 3.3 miles at an easy pace (mostly around Big Cottonwood Park) then did 400 sit-ups, a 60-second plank on elbows and toes, and 10 bridges with one leg extended (held each for approximately ten seconds).

As far as running, I was absolutely in need of  a recovery day.  Consequently, I ran 3.5 miles at marathon pace on the treadmill after work.  I followed this up with an easy-pace mile run after I got home. 

However,  I did increase my non-running workout a little bit today by doing 400 sit-ups, 12 metronomes, 12 bridges with one leg extended (held each for approximately ten seconds), 24 side planks (elbow-floor touches) a 60-second plank on elbows and toes, and a 90-second wall sit.  At my work’s gym, I also got in 170 (16, 30, 40lbs) curls, 60 (50, 60lbs) reverse curls, and 10 bench presses (100lbs).

Due to a few stomach cramps, my run was shorter than normal.  After work, I ran 5.4 miles on the treadmill (5.1 at marathon pace and 0.3 at an easy pace in my Nike Frees). This workout absolutely served as a good reminder that I still have a long way to go with increasing my pain threshold.  In addition, after some stretching, I did 200 sit-ups and 20 curls (30lbs).

Back to doing my normal weekday running workout today.  After work, I ran 5.1 miles at marathon pace on the treadmill.  I followed this up with a 0.6 mile cool down run and a one miler at an easy pace in my Vibram Five Fingers. 

My non-running workout consisted of 230 sit-ups (hopefully, tomorrow I can get back to my routine core workout), 140 (16, 30lbs) curls, and 30 (50lbs) reverse curls. 

After a long day at work, I did a 0.4-mile run on the treadmill in my Nike Frees before heading home.  When I got home I ran for 3.8 miles around Big Cottonwood Park.  Due to it being a moderate air quality day, I cut this run short and ran it at an easy pace.

In addition, I did 120 sit-ups (still having some stomach tightness; therefore, I am planning to go easy on the core workout for the next few days) and 50 (30lbs) curls.

Today, the air quality went from moderate to hazardous with thick smog filling the valley.  I still went for an easy-pace 11.8-mile run outside and tried unsuccessfully to climb out of the smog by running up to Skyline High School to do a little track workout.  However, the air was not much better along the bench and at Skyline there was a good 5 inches of frozen snow encompassing the football field.  As a result, it was a laborious one-mile track workout that would have been much easier with snowshoes.  After I got back home, I did 200 sit-ups.

The valley still being filled with smog (the weather reports predict that it will not clear out until Wednesday at the earliest) I went to the gym to do most of my workout.  I did an easy-pace 1.8-mile run to the Lions Recreation Center where I did a half-marathon run on the treadmill.  It was a tough, tough run (i.e., my stomach still felt like it was tied in knots), but I completed it in 1:29:10.  This time includes the restarting of the treadmill since the treadmills at the Rec Center automatically slow to a five-minute, cool-down pace after an hour.  After a 1.7-mile easy run home (I took a slightly different and shorter course on the way back), I did 200 sit-ups to complete my workout for the day.

On this great Martin Luther King Jr. Day, I had a good recovery workout from yesterday’s medium-long distance run.  After work, I ran 2.0 miles at marathon pace on the treadmill followed by a 1.1-mile cool down run.  In addition, I mixed in 230 sit-ups, 60 (30lbs) curls, and 30 (50lbs) reverse curls.

It was back to doing a little speed play on the treadmill.  After work, I did my routine interval workout consisting of 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  My time for the four miles was 25:35 (not a bad pace, but there is plenty of room for improvement).  I followed my interval training with a 0.6-mile cool down run.

After I got home, while I watched a recording of Obama’s Inauguration, I did 400 sit-ups and 12 bridges (held each for approximately 10 seconds).  Also, while watching the enormous crowd gathered on The National Mall, I was thinking to myself that I can wait to run The Mall again.  Last summer, I had the opportunity to run it for the first time and it was an absolutely enjoyable 6.1 miles (my route included the FDR and Jefferson memorials, which added on some extra mileage to the run).

Since the smog is still prevalent throughout the valley, I did a longer than average after-work run today.  On the treadmill, I ran 6.1 miles at a marathon pace followed by 4.1 miles at an easy pace.  I followed up my running workout with 250 sit-ups, 12 metronomes, a 60-second plank on elbows and toes, 140 (16, 30lbs) curls, and 60 (40, 50, 60lbs) reverse curls.

Finally, a storm started to move through the valley, so hopefully the Inversion will be lifted soon.  After work, I did 4.4 miles at marathon pace on the treadmill followed by some simulated barefoot running.  This barefoot running consisted of a 0.4 mile in my Nike Frees and 1.3 miles in my Vibram Five Fingers.  Initially, my legs felt a little bit heavy from yesterday’s run, but after about 5k of running they felt good.

Also, when I got home, since the smog was subsiding a little and it was raining, I went for a short and easy-pace 1.1-mile run outside.  

My non-running workout consisted of 250 sit-ups, 80 (16, 30lbs) curls, and 20 (50, 60lbs) reverse curls.

The rainstorm lifted the smog enough to run outside today.  Consequently, I did only a half-mile jog at work along with 40 (30lbs) curls and 20 (50, 60lbs) reverse curls.  After I got home, I ran through the thick fog (i.e., line of sight was limited to 30-40 yards, but it was tons of fun to run through) from Big Cottonwood Park to the Highland Drive and Murray Holladay Road intersection and back.  I kept an easy pace for 4.6 miles of the run and did full out 0.1-mile sprint (i.e., trying out Sasha’s method of short sprits during distance training runs).  Lastly, I did 120 sit-ups to complete my workout.

The Inversion for the most part has been lifted from the valley; therefore, I did my running completely outside today.  Kept a steady, easy pace in running from Big Cottonwood Park to Sugar House Park where I ran a lap around both the outer and inter loops before running back home.  During the entire 14.2 miles (completed in 1:59:17) there was a steady rainfall, which made for wet conditions.  However, due to the warmer weather, there was considerably less snow and ice to run through.

My non-running workout consisted of 300 sit-ups and 12 bridges (held each for approximately 10 seconds).

Today I did one of my weekend destination runs, this time to REI to pick up some goodies (i.e., GU packets--regular and the new Roctane ones, Cliff Shot Blocks in the exciting new Fastpaks, and a Pemmican brownie protein bar) for the second long run of the year that I am hoping (weather permitting) to get in next weekend.  There was a nice steady snowfall during the entire run; therefore, I am glad that I brought an extra/dry hat and pair of gloves along to change into on my run back home from REI.  Overall, I kept an easy pace throughout this 12.3-mile run that I completed in 1:56:26.

My non-running workout consisted of 500 sit-ups,12 bridges (held each for approximately 10 seconds), and 12 metronomes.

Tonight, I was back to working on my speed by running five half-mile intervals at 8.5x10.5 speed on the treadmill.  I completed this 5-mile interval run in 32:03.  In addition, I did 1.2 miles of cool down running at marathon pace.

My non-running workout consisted of 250 sit-ups, 130 curls (40, 30, 16 lbs), and 80 (60, 50, 40, 30 lbs) reverse curls.

After a long day at work, I was able to get in a good run on the treadmill while switching between watching the Jazz-Spurs and Utah-BYU basketball games.  I completed a 4.2-mile run at marathon pace and a 2-mile simulated barefoot run at an easy pace (i.e., in regards to the latter run, a 0.4 mile during a break and 1.6 miles after work in my Nike Frees and Vibram Five Fingers, respectively).

In addition to my running, I did 200 sit-ups, 40 curls (30 lbs), 20 (60, 50 lbs) reverse curls, 20 (100, 90 lbs) bench presses, and 10 (80 lbs) pull downs.

Today, I split my running workout up between the treadmill and Big Cottonwood Park. After work, I ran 2.4 miles at marathon pace and a 0.3 mile at an easy/cool-down pace on the treadmill. In addition, I went on a late 1.5-mile evening run around the park. The weather was perfect for running; that is, nice and cold, no wind, and a partially clear night sky.

In regards to my non-running workout, I did 200 sit-ups, 40 (30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Even more of a perfect night for running than last night (i.e., nice and cool temperatures, no wind, a clear-starry sky, with a snow covered Wasatch Mountain Front illuminating the light), I decided to do a majority of my running outside.  After work, I did run 2 miles at marathon pace on the treadmill.  Then I immediately headed home where I went on a 5.5-mile run (at an easy pace) through Big Cottonwood Park and around the neighborhoods surrounding the vacant lot which use to be the Cottonwood Mall.  What a perfect night for running!

In addition, I did sneak in some non-running exercise which consisted of 530 sit-ups, 150 (40, 30, 16 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Again I split my running up between the treadmill and outside. After work, I did a 0.3-mile easy pace warm-up run and 1.7 miles at marathon pace on the treadmill.  I followed this up with a 2.1 mile run outside around the Big Cottonwood Park softball complex.

Due to the long run I am planning tomorrow, I concentrated more on my non-running workout today by doing 200 sit-ups, 12 bridges (held each for approximately ten seconds), 12 metronomes, 15 push-ups, 10 bench presses (100 lbs), 10 (80 lbs) pull downs, 190 (40, 30, 16 lbs) curls, and 70 (60, 50, 40, 30 lbs) reverse curls.

After catching up on my sleep a little bit last night (need to improve in this area), I went on my second of three long-slow runs that I am planning to get in before the Salt Lake Marathon.  I followed the same course that I ran on my first long run that took place on January 1st, a recap of the 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 to Sugar House Park then back to Big Cottonwood Park.

Compared to the long run that I did on the first of this month, I added 2.1 miles of distance to the course by running a lap around the State Capital building and by taking a longer way both to Sugar House Park and home from Sugar House Park.  The total distance was 26.6 miles in a time of 4:12:00 (i.e., 9:28 minutes per mile).  Not a bad pace considering the traffic, snowy sidewalk conditions (especially on Foothill Blvd from 1500 to 2100 South), and that I stopped and jogged in place a few times to write down some notes.  In regards to the latter excuse for slowness, I always try to take a pin and notepad with me--especially on the long runs--and write down any great ideas that pop into my head; that is, on a four-plus-hour run there is plenty of time to think.  Katherine Switzer wrote about how she took notes on her long runs in her book Marathon Woman and I thought it was a tremendous idea; therefore, I incorporated it into my routine.

My non-running work out consisted of 200 sit-ups, 12 bridges (held each for approximately 10 seconds), and 12 metronomes.

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.

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.

Following my third consecutive long day at work, I got back to speed training on the treadmill by doing 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 32:00.  Also, I did a 0.2-mile cool-down run at marathon pace before leaving for home.

In regards to my non-running workout, I did 200 sit-ups, 23 push-ups, 20 (50 lbs) butterflies, 40 (40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Following work, I ran 1.1 miles on the treadmill in my Vibram Five Fingers before heading home.  When I got home, I ran over to Big Cottonwood Park where I did ten laps around the softball complex for a total distance of 5.3 miles at an easy pace.  It rained a little bit during my run which really felt great and made for an enjoyable workout.

Today was another repeat for me of day nine (i.e., week 3, day 3) of the Push-up Challenge.  Again, I completed a total of 135 push-ups over six sets, which consisted of 22, 28, 20, 20, 25, and 20 push-ups.  Even though I did not increase my push-up quantity, I felt pretty good doing these sets; that is, thirty push-ups are achievable.  In addition, I did 200 sit-ups, and 40 (40, 30 lbs) curls.

On the treadmill after work, I ran 1.6 miles at an easy pace before heading home.  While listening my Jazz suffer a disappointing loss to the Timberwolves (103-102) on my Walkman, I ran over to the Cottonwood Country Club and back.  The total distance of this run was 6.8 miles at an easy pace. 

For my non-running workout, I completed 200 sit-ups, 30 push-ups, 60 (60, 50, 40 lbs) butterflies, 140 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.  In addition, I was finally able to do complete 30 consecutive push-ups today for the first time!  As a result, slow progress, but nevertheless progress in regards to the Push-Up Challenge.  Lastly, as park of me non-running workout routine, I was able to complete 200 sit-ups, 200 sit-ups, 60 (60, 50, 40 lbs) butterflies, 150 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

After a good night of sleep, I ran over to Sugar House Park and completed one lap around both the outside and inside loops of the park before heading back home.  The total distance of the run was 13.2 miles at an easy.  Only two weeks to go before the Salt Lake Marathon!

Today was another repeat of day nine (i.e., week 3, day 3) of the Push-up Challenge; that is, I’m starting to feel like Bill Murray in the movie Ground Hog Day.  I accomplished a total of 139 push-ups, but once again I had to do six sets to complete these push-ups. These sets included 22, 28, 20, 20, a max out of 24, and an extra set of 25 push-ups. After accomplishing 30 consecutive push-ups last night, I was hoping to be able to complete this workout; however, I think my shoulders were a little tired and sore from the 60 butterflies I did in the gym yesterday.  I’ll continue with the same workout routine for next week (i.e., continue to repeat day nine, do a max set of push-ups everyday, and set aside time in the weight room for butterfly exercises).  In addition to push-ups, I was able to complete 200 sit-ups.

Sunny, a mostly clear sky, and low sixties equals the best running day of the year so far!  I did my last hill workout before the Wasatch Back (i.e., I want to give my quads almost two weeks to recover before the Salt Lake Marathon) by running over to Murray Holladay Road, up to Holladay Boulevard, over to Kentucky Avenue, up to Olympus Hills Park, then up to Oakridge Elementary, then back down to REI (i.e., to pick up some bars and gels) before returning home.  The total distance of the run was 13.1 miles at an easy pace.

While watching the morning political shows, my non-running workout consisted of 200 sit-ups and 26 push-ups.

After work I did a speed workout on the treadmill by completing 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 0.1-mile cool-down run at marathon pace on the treadmill before taking off for home.  After I got home and witnessed enough of the NCAA Championship game to see that UNC was going to route Michigan State; therefore, I went for a run over to Big Cottonwood Park where I did a single lap around the softball complex before heading back home.  The total distance of this run was 1.3 miles at an easy pace.

Today marked another repeat of day nine (i.e., week 3, day 3) of the Push-up Challenge.  This time I completed the first four sets successfully with push-up tallies of 22, 30, 20, and 20.  For the max set I needed 28 push-ups to complete the day; however, I only ended up with 24 push-ups.  As a result, I pushed myself by doing two extra sets (i.e., a sixth and seventh set) of 20 push-ups each for a total of 156 push-ups. Also, for my non-running workout, I did 200 sit-ups, 40 (40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

For today's workout, I again did most of my running on the treadmill. After work, I did a 0.3-mile warm-up run at an easy pace before knocking out 5.0 miles at marathon pace. When I got home, I went out for an easy-pace run over to Big Cottonwood Park where I did a single lap around the softball complex before heading back. The total distance of this run was 1.3 miles.

My non-running workout consisted of 200 sit-ups, 27 push-ups, 20 (60 lbs) butterflies, and 70 (30, 16 lbs) curls.

Even though the weather was dreary (i.e., on and off again rain), I decided to do my entire running workout outside today. When I arrived at home from work, I went for a 6.7-mile easy-pace run over to the Cottonwood Country Club and back.

In regards to my non-running workout, I kept it short and sweat by doing 200 sit-ups and 20 push-ups.

Before work I went on an easy pace 0.4-mile run on the treadmill. Then after work I repeated the speed workout that I did this past Monday by running 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 persevered through several side aches and completed this speed training in a time of 32:01. Finally, I cooled down with a 0.7-mile run at marathon pace.

In addition, it was another repeat of day nine (i.e., week 3, day 3) of the Push-up Challenge. This time I completed a total of 112 push-ups over five sets which consisted of 22, 25, 20, 20, and a max set of 25 push-ups. As a result, I’m looking forward to giving it another try this Saturday. I also was able to complete 200 sit-ups.

It was another workout on the treadmill today.  After work, I did a warm-up 1.7 miles at an easy pace then proceeded to run the next 2.5 miles at marathon pace (i.e., between 8.5-10.0 miles per hour).  I also dropped by REI on my way home to pick up my Brooks Cascadia 4 running shoes.  This is the first trail-running shoes that I have ever owned and I’m extremely excited to try them out (i.e., once the trails dry out a little bit from all the recent rain and snow storms)!

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

Today I went on an errand run up to the Salt Lake Running Company to pick-up some gel for next weeks race; that is, the Salt Lake City Marathon is only one week away!  After my stop at the running store, I ran down to 5th East then over to Liberty Park where I did one lap around the before heading back home.  I did the total 13.2 miles of this run at an easy pace and had the fun of battling the heavy rains for the middle five miles of this run.

It was another repeat for me of day nine (i.e., week 3, day 3) of the Push-up Challenge.  I once again feel short of completing this workout; however, I was only a single push-up shy of moving on to week four.  I completed a total of 119 push-ups over five sets, which consisted of 22, 30, 20, 20, and a max set of 27 push-ups.  I tried, but was unable to get in that 28th and final push-up on that fifth set.  Unfortunately, I will have to wait at least two weeks until I will have a chance to commence week four of the Push-up Challenge; that is, with the big race next week I will tapering both my running and non-running workouts.  As a result, I am hoping complete week three of the Push-up Challenge the week following the Salt Lake City Marathon.  In addition to the push-ups, I was able to get in 200 sit-ups.

The objective of today’s run was to run over the 45th South and 7th East then complete miles 17.7-23.3 of the Salt Lake Marathon course before running back to home (i.e., to Liberty Park and back).  I made sure to keep the pace slow and easy in order to enjoy the beautiful weather on this Easter Sunday because I know that on this Saturday these miles will be anything but easy or enjoyable.  However, depending how I am feeling, these miles still might be slow.  Anyways, the total distance of this run was 13.2 miles.

In addition to my running workout, I was able to sneak in 200 sit-up and 20 push-ups.

I started tapering off in preparation for the Salt Lake Marathon on Saturday. Today I ran a total of 6.1 miles on my work’s treadmill. I broke this run up by doing 1.3 miles at an easy pace, followed by 2.7 miles at marathon pace, then concluded with 2.1 miles at an easy pace in my Vibram Five Fingers.

For my non-running workout, I completed 200 sit-ups, 20 push-ups, 20 butterflies (50 lbs), 100 curls (16 lbs), and 20 (60, 50 lbs) reverse curls.

Today was day two of tapering for the big race on Saturday.  I accomplished a total of 5.1 miles on the treadmill and divided this mileage up by doing a 1.2-mile warm-up at an easy pace followed by 2.1 miles by at marathon pace and 1.8 miles at an easy pace in my Nike Frees.

In regards to my non-running workout, I did 200 sit-ups, 20 push-ups, 20 butterflies (50 lbs), 40 curls (30 lbs), and 20 (60, 50 lbs) reverse curls.

It was day three of tapering for the big race.  I accomplished 4.2 miles and since my back was a little bit tight this morning, I did my entire run at an easy pace.  Also, I split my running up between the treadmill and outside by accomplishing 2.9 miles in the gym and an addition 1.3-mile run over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back home.

I also took it easy with my non-running workout by limiting it to 200 sit-ups, 20 curls (30 lbs), and 10 (50 lbs) reverse curls.

Being day four of my tapering for Saturday’s race, I decided to ditch the treadmill and do my entire running workout outside.  Following work, before starting my run, I immediately went to the marathon expo to pickup my race packet.  One of the many things I love about running is the packet pickup because it is a great opportunity to: (1) meet other runners that have been training for the same race, (2) learn about other races, (3) check out all the new gear, and (4) get bunch of other freebees.  When I got home, I went for a 4.2-mile run at an easy pace to Big Cottonwood Park, over to Murray Holladay road, and up to the vacant lot that use to house the Cottonwood Mall before heading back.

My non-running workout consisted of 200 sit-ups, 30 curls (30 lbs), and 10 (50 lbs) reverse curls.

Today was marathon eve; consequently, my fifth--and final--day of tapering.  In order to get well rested for the race, I scheduled a vacation day from work.  It was a good thing, because during the entire day I had an upset stomach; however, I was eventually able to settle it through rest-and-relaxation and by taking doses of medicine.  For my running workout, I ran to the Big Cottonwood Park, over to 45th South, up to 15th East, and then over to Millcreek Elementary before heading back home.  In addition, I jogged a half a mile home from the grocery store.  The total distance of my two runs was 4.1 miles at an easy pace.

Due to my stomach sickness and because it was the day before the race, I limited my non-running workout to just 200 sit-ups and 3 metronomes.

With the early wakeup, the nerves, and the rush to get everything together, Marathon Morning never gets old.  You have to love it!

I rolled out of bed at 4:30 am in order to make final preparations for the race.  After an hour-and-a-half of getting prepared (i.e., stretching out, completing 200 sit-ups, making sure I had all my GU gels, confirming the timing chip was firmly tied to my shoe, and preparing my drop-off sack) I left for the University of Utah.  It took just over 40 minutes to get to the starting line at the Olympic Legacy Bridge, also known as the “World's Greatest Starting Line.”  Since I usually get pretty nervous before races (and this race was no exception), I never like to arrive too early because it tends to psych me out.

At 7:00 am the cannon shot off from historic Fort Douglas and the 6th Annual Salt Lake Marathon was on!  The range on my minutes per mile was 6:00-7:13; that is, the 4th and 25th miles, respectively.  In past races, I have had 2-3 minute ranges, so this 1:13 range is excellent and reflects the solid pace that I was trying to maintain throughout the course.

My slowest miles were the 1st and the 25th.  Since I commenced about fifty or so runners back from the starting line (i.e., I actually crossed the starting line 36 seconds after the boom from the cannon), it took me 6:56 to run the first mile as I worked my way through the crowd.  This conservative start was a little bit unorthodox for me since I am usually a fast starter (e.g., my last four marathons--especially Boston).  However, I think this slower-than-normal start worked to my advantage near the end of the race.  I don’t know if my legs were actually fresher, but after mile 20 (i.e., when my legs started feeling a little bit heavy), I kept reminding myself that I started slow so I must still have a lot in the tank.  As a result, the slower start was a bigger boost mentally than physically.

In regards to my slowest mile, it was the 25th, which I ran in a time of 7:13.  I expected this mile to be the most challenging because it is near the end of the race and it entails a gradual uphill climb north on State Street to South Temple.  For the most part, this mile was new to this year’s race and I had never practiced running it on any of my training runs.  From my experience and from hearing other runners speak gloomy about this uphill climb, if they keep this straight-stretch climb as part of the course, it definitely merits an infamous nickname; for example, maybe something like Predatory Hill to go along with the Golden Eagle Archway overlooking the State-Street-South-Temple intersection.

Overall, I was fortunate enough to set a personal record with a time of 2:51:46 (i.e., a per-mile-pace of 6:33).  More importantly, I had a lot of fun on this absolutely beautiful day and I'm so happy for everyone that participated and I'm extremely grateful for all the spectators that cheered so hard for family, friends, and complete strangers.  It was truly a great day for Salt Lake City!

The day after...  Okay, my legs are a little stiff after yesterday’s race.  However, shortly after I woke up, I managed to go out for an easy-pace, 6.3-mile run over to Saint Vincent’s, to the Lions Recreation Center, then over to Smith’s to pickup a few groceries before heading back home.  There was actually nothing “easy” about this run; that is, it was done at a slow, sore, stiff pace.  With that said, I have discovered that going for a run on the day after a race expedites the recovery process.

My non-running workout consisted of 200 sit-ups, 10 metronomes, and 20 push-ups (yes, the return of push-ups).

I’m still working out the soreness from Saturday’s marathon; therefore, it was another easy-pace/recovery day for me.  As a result, after work I ran 2.4 miles on the treadmill before heading home where I went out for a 2.1 evening run to Big Cottonwood Park over to Saint Mark’s Hospital and back.

With my legs feeling much stronger today, I picked up the pace for the first time since the marathon.  On the treadmill, I ended up doing a 0.4-mile warm-up before knocking out 3.9 miles at marathon pace (two of these miles were at ten miles per hour speed) then finishing with a 0.5-mile cool-down run.

For my non-running workout, it was back to the Push-up Challenge; that is, repeating day nine (i.e., week 3, day 3).  I accomplished a total of 114 push-ups over five sets which consisted of 22, 24, 20, 20, and a max set of 28 push-ups.  Since I was six push-ups short on this second set, I will be repeating this workout later in the week.  Also, I was able to complete 200 sit-ups, 100 curls (16 lbs), and 20 (50 lbs) reverse curls.

Today, I divided my running up between the treadmill at work and outside.  I started by running 2.7 miles on the treadmill, which entailed a 0.7-mile warm-up at an easy pace and 2.0 miles at marathon pace.  I then went outside for an easy pace 3.7-mile run over to the airport from the International Center using the bike path that connects the two locations.

In regards to my non-running workout, I was able to complete 200 sit-ups, 42 push-ups, 50 curls (40, 30 lbs), and 20 (60, 50 lbs) reverse curls.

After work, I took to the treadmill and did a total of 6.2 miles. These miles consisted of a 0.5-mile warm-up, 2.6 miles at an easy pace with a slight incline, and 3.1 miles at marathon pace.

It was another repeat for me of day nine (i.e., week 3, day 3) of the Push-Up Challenge. This time, I accomplished a total of 115 push-ups over five sets which consisted of 22, 25, 20, 20, and a max set of 28 push-ups. Only five push-ups short on this second set; therefore, I will be repeating day nine this weekend. In addition, I was able to complete 200 sit-ups, 150 curls (40, 30, 16 lbs), and 20 (60, 50 lbs) reverse curls.

Following work, I hit the treadmill and ran 3.0 miles mostly at an easy pace; that is, in order to save me legs for a couple of long weekend runs, I only did just over a half a mile at marathon pace. After I got home from watching the Red Sox defeat the Yankees in extra innings, I went out for a late evening run over to Big Cottonwood Park where I completed five-and-a-half laps around the softball complex. The total distance of this run was 3.1 miles at an easy pace.

My daily non-running workout consisted of 200 sit-ups, 20 push-ups, 150 curls (40, 30, 16 lbs), and 20 (60, 50 lbs) reverse curls.

My legs finally felt strong enough to go on my first long run since the Salt Lake City Marathon.  As a result, I ran over to Sugar House Park where I completed two laps around the inter loop and a single lap around the outer loop before heading to Big Cottonwood Park.  At Big Cottonwood, I did a one lap around the softball complex then jogged home.  The total distance this workout was 15.2 miles at an easy pace.

AT LAST, I completed day nine (i.e., week 3, day 3) of the Push-Up Challenge!!!  I did a total of 120 push-ups over five sets, which consisted of 22, 30, 20, 20, and a max set of 28 push-ups.  It will probably take me forever to complete week four, but I'm looking forward to it.  Bring it on!  Also, in regards to my non-running workout, I was able to complete 200 sit-ups.

Early Sunday morning, in order to prepare for The Ragnar leg of the Wasatch Back, I completed a nice hill workout that entailed running from my home, through Big Cottonwood Park (two laps around the softball complex), and up through the Holladay neighborhoods stopping to return at about one mile above Churchill Junior High.  When I left home, only a light rain was falling.  However, when I reached the furthest/highest point of my run, there was nothing but wet sleet and fog.  At one place, water was overflowing the gutter and running horizontally across the road.  Needless to say, I got drenched (luckily, I wore my windbreaker).  The total distance of the run was 13.1 miles at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups, 23 push-ups, and 10 metronomes.

Following work I did a short 0.2-mile warm-up run on the treadmill before hitting the weights.  After I got home I went on a nice late evening run while listening to my Jazz lose to the hated Lakers on my handheld radio.  For this run, I ran over to Big Cottonwood Park, over to Murray Holladay Road, then up to Highland Drive before heading back home.  The total distance of this run was 4.4 miles at an easy pace.

Today marked a new day of the Push-up Challenge for me; that is, day ten (or week 4, day 1).  I completed a total of 115 push-ups over five sets, which consisted of 21, 25, 21, 21, and a max set of 27 push-ups.  I was five push-ups short of completing the last set; therefore, needless to say, I will be repeating this week.  In addition, I accomplished 200 sit-ups, 150 curls (40, 30, 16 lbs), and 20 (60, 50 lbs) reverse curls.

Today was my first speed workout following the Salt Lake City Marathon.  After 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 25:42.  In addition, I did a 0.2-mile warm-up at an easy pace, a 0.2-mile cool-down at marathon pace, then 1.7-mile easy pace run over to Big Cottonwood Park and back.

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

After work, I did a 0.2-mile warm-up run on the treadmill before knocking out a 5k (or 3.1 miles) at marathon pace.  In addition, after I got home I went another run.  This one entailed running over to Big Cottonwood Park then to Smith’s (i.e., to pickup some groceries) before heading back home.  The total distance of the run was 2.8 miles at an easy pace.

My non-running workout consisted of 200 sit-ups, 100 curls (40, 30, 16 lbs), and 20 (60, 20 lbs) reverse curls.

Following work, I hit the treadmill for a total of 6.1 miles.  Between a 0.2-mile warm-up and 0.5-mile cool-down at an easy pace, I completed 5.4 miles of this run at marathon pace.

In addition, I gave day eleven (or week 4, day 2) of the Push-up Challenge a try.  I completed a total of 128 push-ups over five sets (the most I have ever done over five sets), which consisted of 25, 28, 25, 25, and a max set of 25 push-ups.  As a result, I was a single push-up short on the second set and a whopping eleven pushups short on the fifth set.  I have the feeling that I might be repeating week four of the Push-up Challenge for the rest of the year.  Lastly, I accomplished 200 sit-ups, 80 curls (30, 16 lbs), and 20 (50 lbs) reverse curls.

It was another speed workout on the treadmill today.  This time 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).  I completed the five miles in a time of 32:01.  In addition, I did a 0.2-mile warm-up at an easy pace, a 0.5-mile cool-down at marathon pace, then 1.5 miles in my Vibram Five Fingers at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, 150 (40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

For the second Saturday in a row, I did another run over the Sugar House Park and back in the rain.  This time I completed two laps around the inter loop of the park before heading over to Westminster College (i.e., my old stomping grounds) and down to the Sugar House Post Office to mail some letters.  The total distance of the run was 14.4 miles in which I did 13.4 miles at an easy pace and 1.0 mile at marathon pace (i.e., I spotted another crazy runner that was out enjoying the pouring rain on Highland Drive; therefore, I pushed the pace for a few miles).

Today was the also day twelve (or week 4, day 2) of the Push-up Challenge.  I completed a total of 129 push-ups over five sets (topping my previous five-set best by a single push-up), which consisted of 26, 27, 25, 26, and a max set of 25 push-ups.  After my first try of week four of the Push-up Challenge, I have no idea how I'm going to ever complete this week (i.e., accomplishing a max set of a minimum 40 push-ups is currently not conceivable).  However, I will keep trying.  In addition to push-ups, I did 200 sit-ups.

It was another Sunday-morning hill workout in preparation for The Ragnar.  This time I ran down 5th East (i.e., along the Salt Lake City Marathon course) to Liberty Park, then up to North Temple, then over to West High School.  Once at West, I ran one mile on the track before heading up to 3rd North where I did four hill-repeats up to the west side of the State Capital Building.  This part of 3rd North is less than a third of a mile; however, it gains approximately 220 feet in elevation.  As a result, even though I was working extremely hard on the uphill climbs, I never broke a 10-minute per mile pace on any of my four climbs.  Needless to say, I have my work cutout for me in preparing for The Ragnar.  The total distance of my combined running was 15.3 miles at a slow, but not always easy pace.

In regards to my non-running workout, I was able to complete 200 sit-up and 27 push-ups.

Today I was in San Francisco for a short two-day business trip. This was my first time to San Fran; however, I have always wanted to go in order to run the hills that Jerry Rice trained on.  During the evening, I went out for an easy pace run up Market Street to Powell Street, then following the trolley course up Powell Street to California Street then up to the Grace Cathedral.  This was not a bad hill workout.  I then went back down California and Powell to Market Street then down to the North Beach area on The Embarcadero before heading back to my hotel.  The total distance on my run was 6.2 miles.

Wanting to get some sleep in order to run some more hills in the morning, I had a short non-running workout that consisted of 200 sit-ups and 32 push-ups.

I’m usually not a morning person, however, being in San Francisco I had no problem getting out of bed at 5:30 am to go for a run.  One of the many things I love about running is exploring a new city before it gets busy (i.e., when the stores are preparing to open and before the sidewalks are crowded).  I ran down Market Street to Montgomery Street, past the Transamerica Pyramid, then up Telegraph Hill.  From Coit Tower (which has neat statue of Christopher Columbus), I had a tremendous view of the Bay and the Golden Gate Bridge.  After running through the surrounding neighborhoods and enjoying the view, I ran back down Montgomery to California Street where I followed the trolley tracks up to the Grace Cathedral (i.e., to the “top of the mark”).  I then ran back down California, then over to Market Street where I stopped by a bakery in order to pickup some breakfast before running back to my hotel.  In summary, another magnificent 6.2-mile run in San Fran!

My non-running workout was once again a short one that consisted of 200 sit-ups and 32 push-ups.

It was great to be back in Salt Lake City!  Following work, I went for a quick one-mile run on the treadmill before heading home.  After I got home, I ran over to Big Cottonwood Park, over to Murray Holladay Road, then up to the vacant lot that use to house the Cottonwood Mall.  The total distance of the run was 5.3 miles at an easy pace.

In addition, I did another short non-running workout where I completed 200 sit-ups and 22 push-ups.

After work I accomplished some speed training on the treadmill by doing 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 this five miles in a time of 31:59.  Also, I did a half-mile run at marathon pace and a 0.7-mile cool-down at an easy pace.

Also, today marked another repeat of a week-four day of the Push-up Challenge.  This time I did 128 push-ups over five sets which consisted of 25, 27, 25, 26, and a max set of 25 push-ups.  I was also able to complete 200 sit-ups, 90 (40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Before finishing off another work week, I went to the gym.  On the treadmill, I did a 3.1-mile run in which I completed a half mile at an easy/warm-up pace and the remainder at marathon pace.  After I got home from work, I went for another run.  This one was over to Big Cottonwood Park where I did four laps around the softball complex before heading back.  I completed this entire 3.0-mile run at an easy pace.

In regards to my non-running workout, I accomplished 200 sit-ups, 160 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

On April 10th, I purchased my first pair of trail-running shoes (Brooks Cascadia 4) and I have been slowly breaking them in since by wearing them around the house.  With today’s perfect weather (i.e., sunny and dry), I decided to go for my first run in my Cascadia 4s by doing laps on the trail that goes around the parameter of Big Cottonwood Park.  I love running in a new pair of shoes and these Brooks felt absolutely comfortable on my feet!  After 12.5 laps of the park (in other words, 15.2 miles at an easy pace), I highly recommend these shoes for anyone shopping for a pair of trail-running shoes.  I can absolutely see why these trail runners received the Runner’s World Editor’s Choice award.

For my non-running workout, it was another repeat of week four of the Push-up Challenge.  This time I completed 132 push-ups over five sets which consisted of 30, 25, 25, 25, and a max set of 27 push-ups.  This was the most push-ups that I have ever completed over five sets; therefore, I’m slowly improving.  In addition, I was able to complete 200 sit-ups.

This Mother’s Day brought beautiful weather to the Salt Lake Valley; that is, a nice contrast with last weekend in which it was cloudy and rainy.  Taking advantage of the great weather, I ran up to Canyon Rim Park and did one lap around the park before heading back home.  This was a moderate hill workout that I completed the 11.1 miles at an easy pace. 

While watching the Sunday morning new program, I did my non-running workout that consisted of 200 sit-ups and 36 push-ups.

Today was a recovery day after putting in a weekend of long training runs. After getting home from work, I went on a late-evening run over to Big Cottonwood Park, over to Murray-Holladay Road and the Highland Drive intercession, then back over to Smith’s to pickup some groceries before heading back home. The total distance of the run was 4.7 miles at an easy pace.

My non-running workout consisted of 200 sit-ups, 25 push-ups, 60 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Following a busy day at work, I passed on the treadmill and did my entire running workout outside after I got home. This workout consisted of running over to Millcreek Elementary then over to Big Cottonwood Park by way of 1500 South. Once at the park, I completed a lap around the softball complex before heading back home. The total distance of the run was 4.2 miles at an easy pace.

Today was the also day a repeat of day ten (or week 4, day 2) of the Push-up Challenge. I completed the required push-ups for the day with a total of 125 push-ups over five sets, which consisted of 21, 25, 21, 25, and a max set of 33 push-ups. I was also able to get in 200 sit-ups, 70 (40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

I got back to accomplishing some speed training on the treadmill today by doing 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 this three miles in a time of 19:15. In addition, I did a 0.1 cool-down run at marathon pace before heading home where I went out for another run over to Millcreek Elementary then over to Big Cottonwood Park before heading back home for a total distance of 3.8 miles at an easy pace.

For my non-running workout, I was able to complete 200 sit-ups, 30 push-ups, 40 (40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Following a long day at work, I decide to go home and do my daily run outside under the stars and the moon.  Shortly after arriving at home, I went for a run to Big Cottonwood Park, over to Murray-Holladay Road, then up the Highland Drive before running back home.  Overall, I got in 4.2 miles at an easy.

In regards to my non-running workout, I was able to complete 200 sit-ups, 25 push-ups, 40 (30 lbs) curls, and 10 (50 lbs) reverse curls.

Since I took the day off work to study for the CFA, I took advantage of the warm weather by going out for a mid-morning run.  I ran up to Canyon Rim Park where I did one lap around the park before heading back home.  The total distance of the run was 11.1 miles at an easy pace.

For my non-running workout, I completed 200 sit-ups and 54 push-ups.

On an absolutely beautiful Saturday morning, I did my first twenty-plus mile run since the Salt Lake Marathon.  I started by running from my home up the Skyline High School (completed this first five miles of the run in a time of 39:34) where I met up with one of my Wasatch Back teammates.  From the high school we ran 2.5 miles together up Millcreek Canyon and I ran be myself another 2.5 miles up to the Canyon’s Winter Gates.  After running back down the Canyon, I ran over to REI to pickup some GUs and Clif Bars.  Then I ran down to The Salt Lake Running Company to pickup a new pair of Adidas Super Nova Sequence running shoes, two pairs of standard running socks (i.e., Balega and Wigwam), and my first pair Zoot compression/recovery socks (i.e., gearing up for the Wasatch Back).   From the running store, I jogged back home.  The total distance of this run was 21.1 miles at an easy pace.

Today marked another repeat of day eleven (week 4, day 2) of the Push-up Challenge.  My sets consisted of 25, 29, 25, 25, and a max set of 30 push-ups.  Even though I completed a total of 134 push-ups (the most I have ever done over five sets), I fell short of completing this day by six push-ups on the final set.  Currently, there is no way I have a shot at completing the 40-push-up set required of day twelve.  As a result, my plan is to continue to repeat day eleven until I have it down.  I also accomplished 200 sit-ups and a 90-second wall sit.

In order to recover from yesterday’s twenty-plus miler, I went out for a short Sunday morning run.  Running to Big Cottonwood Park, over to Murray Holladay Road, up to Highland Drive and back; I did the first 2 miles at an easy pace followed by 2 miles at marathon pace and a 0.1-mile cool down.

In regards to my non-running workout, I completed 200 sit-ups and 30 push-ups.

After work, I increased the distance of my typical speed workout by running 6-miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I suffered through a really bad side ache during the fourth mile (i.e., when I get these side aches it is sometimes difficult to breath unless I relax and really focus on belly breathing); however, I completed this speed training in a time of 38:26.  Lastly, I cooled down with a 0.3-mile run at marathon pace.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, 160 (50, 40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Today I had the day off of work in order to go to a dentist appointment and study for the CFA exam.  Following my dentist appointment, I jogged 1.1 miles back home.  After a day filled with answering practice questions and studying note cards, I just missed the evening thunderstorm with my run up to Olympus Junior High School and back.  The total distance of this run was 5.4 miles at an easy pace.

It was another repeat of day eleven (i.e., week 4, day 2) of the Push-up Challenge.  Again I fell short of completing the required max-set minimum of 36 push-ups.  However, I was able to complete 25, 29, 25, 25, and 25 push-ups over the five sets for a total of 129 push-ups.  In addition, I was able to complete 200 sit-ups.

Following a long day at work, I skipped the treadmill and went for evening run outside.  This run consisted of running to Big Cottonwood Park over the Murray-Holladay Road, up to and around the vacant lot that use to house the Cottonwood Mall, then back to Big Cottonwood Park where I completed two laps of the Softball Complex before running back home.  The total distance of this evening run was 6.1 miles at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups, 31 push-ups, 60 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Since it was another beautiful day along the Wasatch Front and having to run some errands, I decided to pass on the treadmill again in order to run outside.  After getting home from work, I ran to Big Cottonwood Park, over to Murray-Holladay Road, up to the Holladay Post Office to mail a letter, then back down to Wal-Mart to pickup some groceries before heading home.  The total distance of this run was 6.7 miles at an easy pace.

Today marked another repeat of day eleven (i.e., week 4, day 2) of the Push-up Challenge.  This time I completed only a total of 125 sit-ups (i.e., it was a difficult day) over five sets that consisted of 25, 21, 29, 25, and 25 push-ups.  I was also able to complete 200 sit-ups, 40 (30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

After work I went to the gym to left weights, but once again I skipped the treadmill.  As a result, I went out for another evening run.  This time I ran up to Olympus High School and ran 2 laps around the track before heading back home.  The total distance of this run was 6.1 miles at an easy pace.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, and 60 (50, 40, 30 lbs curls), and 30 (50, 40, 30 lbs) reverse curls.

For the second Saturday in a row, I completed a twenty-plus mile run.  Again I ran up the Skyline High School (completed this first five miles of the run in a time of 37:48) where I jogged around the parking lot for 1.2 miles while waiting to see if any of my fellow Wasatch Back team members were going to show up for the run.  I then proceeded to run up to the Canyon’s Winter Gates in which I covered in a time of 48:13.  I then ran back home and covered the 10.1 miles at an easy pace.

In addition, it was another repeat of day eleven (week 4, day 2) of the Push-up Challenge.  This time I completed a total of 131 push-ups over five sets that consisted of 25, 29, 25, 25, and a max set of 27 push-ups.  This is three push-ups less than I accomplished last Saturday.  Overall, I had a tougher time in getting through my push-ups this week (i.e., I made little if any progress); therefore, I’m going to make an effort to do butterflies in the gym next week.  Finally, to complete my non-running workout, I did 200 sit-ups.

On this Indianapolis-500 Sunday, I essentially took a recovery day from yesterday’s twenty-plus mile run up Mill Creek Canyon.  However, I did get some running in by jogging back from Smith’s after picking up some groceries.  Then after the rain let up and the sun came out, I went on a mid-afternoon run over to Big Cottonwood Park where I ran two laps around the outer path and a single lap around the Soft Ball Complex before running back home.  The total distance of these combined runs was 4.2 miles at an easy pace.

During my non-running workout, besides doing my standard 200 sit-ups, I set a personal record for most consecutive push-ups by completing 35 in a row!  Even though this amount is only 14 more push-ups than I did when I commenced the Push-up Challenge back on February 13th, it’s a two-thirds increase.  However, I’m still far, far away from my objective of accomplishing 100 consecutive push-ups.

Memorial Day is absolutely one of my favorite days of the year not only due to the great weather, but also due to the amount of American flags that are flying in everyone’s front yards.  Running through the neighborhoods and seeing all the Star Spangle Banners makes me feel proud to be an American.  In addition, as I day dream while I’m running on this holiday, I like to imagine that I’m competing in the US Olympic Trials with all the flags flying along the marathon course.  This is probably the closet I’ll ever get to running in the Trials, but it does not hurt to pretend.

Anyways, in an effort to continue my preparation for the infamous Ragnar leg of the Wasatch Back, I went on another run up Mill Creek Canyon.  However, this time I opted not run all the way up to the Winter Gates and instead took to the Pipeline and Grandeur Peak Trails.  I ran the entire Pipeline Trail and half of the Grandeur Peak Trail.  One mile (or halfway) up to Grandeur Peak, I ran into stray dog that did not look too happy to see me (i.e., I only got about ten feet way from the dog and it looked like he was foaming at the mouth).  As a result, I slowly backed away and got the heck out of there.  Surprisingly, I did not see anyone heading up the Grandeur Peak Trail on my way back down; however, I think someone (i.e., there were a number of bikers, hikers, and runners heading down when I was going up) must have called the dog in because I saw a cop car heading up the Canyon on my way down.  Also, in order to make up the miles I missed, I ran an additional mile up the Canyon to the Galaxy Quest campgrounds before heading back down.

In addition, it was another repeat of day eleven (week 4, day 2) of the Push-up Challenge and I came closer than ever before in completing this day.  This time I completed a total of 136 push-ups over five sets that consisted of 25, 29, 25, 25, and a max set of 32 push-ups.  I finished four push-ups short on the final set.  Lastly, to finish off my non-running workout, I did 200 sit-ups.

Today was absolutely a recovery day from yesterday’s twenty-plus-mile run up Mill Creek Canyon.  As a result, following work, I ran on the treadmill for only 2.2 miles before heading home (two miles of this run was at marathon pace).  After I got home, I decided to go on a second run; therefore, I ran over to Big Cottonwood Park and completed three laps of the Softball Complex before running back home.  The total distance of this easy-pace run was another 2.2 miles.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, 40 (30 lbs) curls, and 20 (50 lbs) reverse curls.

With the exception of a half-mile jog outside, I did my running workout on the treadmill today.  After doing a majority of my running outside over the past week, it was a nice change to run inside in order to concentrate on increasing my pace.  I completed 3.5 miles a marathon pace in addition to a 0.2-mile cool-down run at an easy pace. 

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, 80 (30 lbs) curls, and 20 (50 lbs) reverse curls.

Following a long day at work, I decided to head home and go for an evening run outside.  After I got home at got a snack to eat to increase my energy level, I went out for an easy-pace, 4.2-mile run in which I ran to Big Cottonwood Park, over to Murray-Holladay Road, and then up the Highland Drive before running back home.

In addition, my non-running workout was also short and sweet in that I completed 200 sit-ups and 25 push-ups.

With a day off of work to study for the CFA, I decided to get my run out of the way early in the day and to take advantage of Einstein Beagles free beagle before 11:00 am promotion.  As a result, I ran to Big Cottonwood Park, over to Murray-Holladay Road, and up the Einstein Beagles on Highland Drive where I picked up my beagle and ran back home.  The total distance of the run was 4.1 miles at an easy pace.

Today was also another repeat of day eleven (i.e., week 4, day 2) of the Push-up challenge.  I was able to complete a total of 125 push-ups over five sets, which consisted of 25 push-ups each.  I was unable to get in any gym time to do some butterfly exercises this week and it showed because my push-up tally did not improve over the course of the week.  Consequently, I will try to get in some butterflies over the upcoming week.  In addition to push-ups, I was able to get in 200 sit-ups.

On this warm and sunny Saturday morning, I ran over the Sugar House Park to meet up with my Wasatch Back team members.  We did two laps of the park mostly around the outer trail before heading down to Paradise Bakery and Café to have a post-run snack and strategic planning meeting for our relay run.  After getting everyone on the same page, I ran back home to register a total distance of 13.8 miles all at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups and push-ups.

Just after I woke up this morning, I hit the streets and did some hill work in preparation for my battle with the infamous Ragnar leg of the Wasatch Back Relay (only 20 days away).  This hill workout consisted of running from my home up through the Holladay neighbors all the way to above Wasatch Boulevard to the top of 4500 South.  I completed this uphill run in a time of 52:17 (with my slowest mile being the last full mile, which took me 10:30 minutes to run).  As I ran back down I did some extra training by running a single lap of the Oakridge Elementary track and a half lap around the softball complex at Big Cottonwood Park; therefore, completing a nice 12.4–mile run (9.4 miles at an easy pace; whereas, 3.0 miles at marathon pace).

My non-running workout (which I did a majority of while watching the Sunday television news programs) consisted of 200 sit-ups, 30push-ups, and 10 metronomes.

After another long day of working, I jumped on the treadmill and ran 4.5 miles at marathon pace followed by a 0.2-mile cool-down run at an easy pace.  It felt good to pick-up the pace after so many long distance runs at a slower pace.

Following work, it was the return of the interval speed workout.  This time I did 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  My time for the four miles was 25:39.  I followed my interval training with a 0.3-mile cool-down run at an easy pace.

My non- running workout consisted of 200 sit-ups, 25 push-ups, 20 (50 lbs) butterflies, 60 (50, 40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

I hit the treadmill and ran 2.6 miles after work at marathon pace before I started to experience some stomach problem.  As a result, I did another mile at an easy pace before heading home.  After I got home, I ran over to Big Cottonwood Park and completed a single lap around the softball complex before heading back for a total distance of 1.5 miles at an easy pace.

In regards to my non- running workout, I completed 200 sit-ups, 25 push-ups, and 50 (50, 40, 30 lbs) curls.

After work, I tried my second speed workout of the week.  However, do to my stomach still being a little upset (i.e., I think all the final perpetrations for this Saturday’s CFA exam are making my stomach uneasy), I was only able to complete 3 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  My time for the four miles was 19:23.  In order to keep my stomach in check, I did a 2-mile cool-down run at an easy pace.

For my non-running workout, I did 200 sit-ups, 25 push-ups, and 150 (50, 40, 30, 16 lbs) curls.

Today was the day before my big CFA exam; therefore, I took the day off of work in order to make my final preparations for the test.  However, I did get in a short run by running up the Brickyard Shopping Plaza and back to redeem my free bagel coupon at Einstein Bros (i.e., my breakfast).  The total distance of the run was 4.1 miles at an easy pace.

In between taking practice tests and reviewing my note cards, I was able to get in another repeat of day 11 (i.e., week 4, day 2) of the Push-up Challenge.  This time I completed a total of 131 push-ups over five sets which consisted of 25, 29, 25, 25, and a max set of 27 push-ups.  I’m still nine final-set push-ups shy of completing this day; with that said, I believe I’m making slow progress.  Also, I was able to sneak in 200 sit-ups.

After suffering through another brutal six-hour CFA exam (of course, if it was not difficult, I would not want any part of it), I did a hill workout to prepare myself for the Ragnar leg of the Wasatch Back.  This was my typical hill workout that consisted of running from my home up through the Holladay neighbors, up to and above Wasatch Boulevard to the top of 4500 South.  I completed this 5.8-mile uphill run in a time of 47:41.  Consequently, this was my fastest time for this climb by nearly five minutes.  As I ran back down, I took the long way home by running over to and down Murray-Holladay Road in which I clocked one mile at marathon pace.  Adding on the 3.3 miles that accumulated earlier in the day by running around the University of Utah campus before, during my lunch break, and immediately following the CFA exam, I accomplished a total of 16.6 miles for the day.

In addition, I did my non-running workout before taking the test, which consisted of 200 sit-ups and 30 push-ups.

Luckily, I just avoided (i.e., by fifteen minutes) today’s flash flood thunderstorm that moved through the valley late in the afternoon.  In another effort to prepare myself for the vicious Ragnar leg of the Wasatch Back, I repeated the hill workout that I did yesterday.  However, I did not run this one to break the mark that I set on Saturday.  Rather the objective of this hill workout was to run at a good pace and mentally prepare myself (i.e., by remembering to lean from the ankles into the hill, practicing side stepping the extremely steep parts, focusing on targets ahead, and most importantly, concentrating on belly breathing) to run up what will feel like a never-ending hill.  Again, this hill workout took me from my home up through the Holladay neighbors, up to and above Wasatch Boulevard to the top of 4500 South (approximately an elevation gain of 1530 feet--last mile and a half is an elevation gain of 780 feet).  This time I completed the 5.8-mile run in a time of 55:51.  Certainly not a fast time, but considering my legs were feeling pretty heavy, I maintained a good pace   On my way back down, I again took the long way.  This time I ran over to Parley’s bike path and Nature Park before returning to home.  On this Sunday afternoon, I ran for a total of 16.3 miles at an easy pace.

Today was also another repeat of day 11 (i.e., week 4, day 2) of the Push-up Challenge.  I completed a total of 137 push-ups over the following five sets that consisted of 25, 29, 25, 25, and 33 push-ups.   In addition, while watching the Sunday morning news programs, I did 200 sit-ups.

After work, I jumped on the treadmill and did an interval speed workout.  However, my hamstring was feeling a little tight, so I had to stop during my first half-mile threshold pace run after only a tenth of a mile.  As a result, following a two-mile warm-up run mostly at a fast marathon pace, I ran 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  My time for the entire six-mile run was 38:15.  In addition, I completed a 0.3-mile warm-up run in my Nike Frees at an easy pace and a 0.1-mile cool-down run at marathon pace.

For my non- running workout, I accomplish 200 sit-ups, 31 push-ups, and 40 (30 lbs) curls.

After putting in some long hours at work, I headed home and went on a late, late evening run.  For this workout, I ran over to Big Cottonwood Park and did five laps around the softball complex, then over to Smith’s to pick up some groceries before heading home.  Surprisingly, there were a handful of other runners and walkers out at 10:00 pm.  The total distance of this run was 4.4 miles at an easy pace. 

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

Following another busy day at work, myself along with another member of our Wasatch Back Relay team headed up to Kaysville for the team captain meeting.  After learning about all the race rules and course changes, I went on another late evening run after I got home.  For this run, I ran over to Big Cottonwood Park, completed nine laps around the softball, and then head back home for a total distance of 4.5 miles at an easy pace.

My daily non-running workout was limited to 200 sit-ups and 25 push-ups.

After spending very late night at work, I jumped on the treadmill and ran a easy pace mile before heading home.  When I got home, I completed my non-running workout by running over to Big Cottonwood Park, over to 4500 South, and down to Smith’s to pick-up some groceries before heading home.  The total distance of this second run was 3.2 miles.

In regards to my non-running workout, I completed 200 sit-ups, 30 push-ups, and 90 (50, 40, 30 lbs) curls.

Following the end of a long workweek, I hit the treadmill for some speed training.  After a one-mile warm-up run (completed at speeds between an easy pace and a marathon pace), I ran 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 followed this interval workout with a 1.1 mile cool down at paces ranging from threshold to easy.

When I got home, I went out for a second run.  This 4.2 mile easy pace run consisted of running to Big Cottonwood Park, over to Murray-Holladay Road, up to Highland Drive before heading back home.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, 80 (50, 40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

This morning marked our final group run before the Wasatch Back Relay.  I truly cannot believe the race is less than a week away.  Along with three of my teammates, we ran through the drizzling rain from Big Cottonwood Park up to Churchill Junior High School.  This equated to a four-mile run and an approximate 770 feet in elevation gain.  I went on to the trailhead at the of Oak View Drive before running back down in the rain.  The total distance of this run was 11.7 miles at an easy pace.

Late in the afternoon, following a severe thunderstorm, I went for a run up to the Salt Lake Running Company to pick up some extra gear (running socks, recovery socks, body wipes, and a bunch of GU packets) for our big relay race.  The total distance of this run was 4.2 miles at any easy pace. 

In regards to my non-running workout, I was able to complete 200 sit-ups and 54 push-ups.

Making final preparations for the Wasatch Back, I ran up to REI to pick up a couple of knee braces, two LED lights, and bunch of cliff bars.  In addition, I picked up some groceries (including a bunch of Hershey’s chocolate bars because the exceptionally talented runner/artist who designed our Wasatch Back team t-shirts only accepts chocolate for payment).  The total distance of the run was exactly 11.0 miles all done at an easy pace.

Today was also another repeat of day 11 (i.e., week 4, day 2) of the Push-up Challenge.  I completed a total of 134 push-ups over the following five sets that consisted of 25, 29, 25, 25, and 30 push-ups.   In addition, while watching the Sunday morning news programs, I completed 200 sit-ups.

Today I split up my running workout between running at the State Capital Building and around Big Cottonwood Park.  Following work and filming an interview for our Wasatch Back movie (which is guaranteed to be extremely entertaining when it is all complete), I went to Capital Hill with one of my teammates for a hill and stair workout.  After I got home, I immediately went over to the park and ran six laps around the softball complex before heading home.  The total distance of my combined runs was 4.1 miles at an easy pace.

My non-running workout was short and sweet in that I completed 200 sit-ups and 25 push-ups.

Following work, I jumped on the treadmill and ran a 5k.  In regards to this run, 2.7 miles was at an easy pace; whereas, 0.4-mile was at a marathon pace.  After arriving at home, I ran over to Big Cottonwood Park by way of 4500 South, before heading back home.  The total distance of this run was 1.5 miles at any pace.

For my non-running workout, I completed 200 sit-ups, 32 push-ups, 80 (60, 50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Feeling a little bit tired after work, I decided to head home in order to do my running workout outside.  For this late evening run, I ran from Big Cottonwood Park to the Cottonwood Country Club and back.  The total distance was 6.5 miles at an easy pace; that is, I made sure to keep the pace slow in order not to tire out my legs or, even worse, sustain an injury before our big race.

In regards to my non-running workout, it was a light one in that I only completed 200 sit-up and 25 push-ups.

It was Wasatch Back eve; therefore, I took the day off of work to fully prepare for the race. This involved making sure I packed everything that I needed and running with my sister over to the grocery store to pickup plenty of food for my team’s breakfast. My running workout consisted of an easy-pace 4.2 mile run through Big Cottonwood Park, over to Murray-Holladay Road, and up to Highland Drive before heading back home.

For my non-running workout, I accomplished 200 sit-ups and 25 push-ups.

Today was day #1 of the Wasatch Back Relay!  Personally, this is the biggest and most enjoyable race of the year for me.  I was runner #10; therefore, traveling in the second van and responsible for completing the infamous Ragnar leg.  However, my first leg was a mostly flat run from the Huntsville area to Snow Basin Road.  It was only supposed to be 3.5 miles in distance, but it happened to be 3.7 miles long.  I noticed the placement of the exchange #10 and #11 were at slightly different locations than compared to last year and many of the runners were confirming that leg #9 was around 3.3 (not 3.5) miles long.  Anyways, I completed this leg in a time of 21:54 (i.e., at a 5:57-minutes-per-mile pace).

Also, I completed my short non-running workout before the race which consisted of 200 sit-ups, 25 push-ups, and an easy-pace 4-mile bike ride.

After resting my eyes for about an hour-and-a-half while lying on a picnic bench in East Canyon Reservoir (this was actually good for my sore back), I ran the 7.7-mile leg from Hoytsville to Wanship (starting out just before 6:00 am).  I tried to push the pace at the start of the run, but I suffered a few side aches throughout the run so it was difficult to keep a fast pace.  Fortunately, I had the husband of one my teammate’s pacing me on his bike which kept me from going too slow.  This leg was much more difficult than I expected in that it consisted of rolling hills.   I completed this leg in a time of 51:32 (i.e., at a 6:42-minutes-per-mile pace).

Following the completion of our second legs, my Van #2 teammates and I headed to Heber’s Southfield Park where we consumed some real food that was generously provide by my father and sister and had nice nap in a dugout of a baseball field.  After resetting for approximately two hours, the wind picked up and it started to rain; therefore, forcing us back into the van to wait another hour for our Van #1 teammates to arrive.  The rain was on and off during our third and final race legs.  By the time I took the handoff and started heading up the infamous four-mile Ragnar leg, the rain started to fall again and just continued to pickup through my 1,631-foot ascent.  The first two miles were particularly steep and my times absolutely reflected it; that is, 10:28 for the first mile and 10:08 for the second mile.  However, I knew that approximately two-thirds of the climb came in the first half of the leg.  Consequently, I kept my composure and tried to make up time on the second half in which I completed an 8:59 and 8:35 mile for miles three and four, respectively.  During the final half mile or so the conditions were pretty nasty; that is, rain, a little head wind, some fog, and plenty of mud.  In short, epic conditions--I love running!!!  My Garmin time for this brutal leg was 38:12 (i.e., at a 9:33-minutes-per-mile pace). 

For the overall race (finish time: 31:01:17), I really have never been more proud to be part of a team!  It seemed like everyone had a good time and we fought as a team all the way through to the finish line.  Our last runner really put forth a heroic effort in finishing the race in that he ran 5.1 miles through an extreme downpour and thunderstorm and kept his pace the entire time.  Truly, an amazing effort by everyone!!!

In regards to my short non-running workout, I completed 200 sit-ups and 25 push-ups after I got home, but before I went for a long, long night of sleep.

It was a beautiful Sunday afternoon; therefore, I hit the streets for a nice long and slow run in preparation for the D-News Marathon.  I ran to Sugar House Park then up to Fort Douglas and up to the Red Butte Gardens trial.  I only went a quarter of a mile on this trail before turning around and heading back home.  Before reaching my house, in order to add on some extra millage, I took a detour to Big Cottonwood Park and did three laps around the soft ball complex.  The total distance of this run was 21.4 miles at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups and 25 push-ups.

After another long day of working, I hit the treadmill. Initially, I ran 1.6 miles in my Vibram Five Fingers at an easy pace. Then I put on my regular running shoes and knocked out 3.1 miles at an easy pace.

My non-running workout consisted of 200 sit-ups, 25 push-ups, 150 (50, 40, 30, 16 lbs) curls, and 30 (60, 50 lbs) reverse curls.

Flowing work, I went straight to the treadmill and ran 1.7 miles (one-and-a-half miles of this distance was at marathon pace).  After this short treadmill workout, I headed home and did a second run.  This 4.4-mile run (at an easy pace) took me through Big Cottonwood Park, over to Murray-Holladay Road, and around the neighborhoods surrounding the vacant lot which use to house the Cottonwood Mall before heading back home.

For my non-running workout, I did 200 sit-ups, 25 push-ups, and 100 (16 lbs) curls.

Today, I decided to head home after work and go for a relaxing evening run.  For this workout, I ran over to the Cottonwood Country by way of Saint Vincent’s and returned home by way of Big Cottonwood Park (i.e., a little different route than I normally take to cover this course).  This total distance of this run was 6.3 miles at a nice and easy pace.

My non-running working consisted of 200 sit-ups, 25 push-ups, 70 (50, 40, 30 lbs) curls, and 10 (50 lbs) reverse curls.