Rosswog Running Blog

Happy New Year! Due to my annoying right-calf injury, I decided to play it safe today by keeping my New Year’s Day run relatively short (i.e., compared to the 24.5 miles that I ran last year) and at an easy pace. Consequently, I ran over to Sugar House Park and completed two laps around the inner loop before heading back home by way of the Salt Lake Marathon course. In total, I ran for 13.8 miles.

My New Year’s Day non-running workout consisted of 300 sit-ups and 30 push-ups.

For Saturday, it was another early morning wakeup for me and a 2.2-mile jog up to the Salt Lake Running Company.   For this week’s group run we incorporated into our standard course a lap around the inner loop of Sugar House Park (the morning fog that engulfed the park was pretty neat to run through) then over to 1700 South on 1500 East and up to 2100 East.  Then we headed south to 3300 where completed our typical loop then reverse loop on 1700 East and 1900 East and between 3300 South and approximately 2400 South.  The total distance of this run was 11.3 miles.  To conclude my non-running workout, I jogged the 2.2 miles back to home.  In regards to my right calf, it’s still pretty tight, but the soreness is slowly dissipating.

Early this Sunday afternoon I headed out for any easy pace 10.9-mile run up to Canyon Rim Park and back.  With the sun out and temperatures in the fifties, it was perfect running weather.  Also, my calf was a little sore on the run down from the park, but after a long weekend of three pretty good runs, it did not feel too bad.

While watching my Broncos cap off the first year of the McDaniels era with a disappointing loss to the Chiefs, I completed my non-running workout that consisted of 300 sit-ups and 25 push-ups.

Following a busy first day of 2010 at work, I hopped on the treadmill after a 0.3-mile warm-up on the elliptical for a 3.4 mile run at an easy pace.  In addition, after I got home, I went out for a 0.9-mile evening jog around the neighborhood.

In regards to my non-running workout, it consisted of 300 sit-ups and 30 push-ups.

Being careful with the right calf, following work I evenly split my running workout up between the treadmill and the elliptical machine by completing 3.1 miles on each machine before calling it day.  Also, I took the long way home and ended up jogging seven-tenths of a mile to conclude my non-running workout for the day.

In addition, I just completed my standard non-running workout of 300 sit-up and 30 push-ups.

Following another busy day at work, I ran on the treadmill at an easy pace for 2.1 miles before taking off for home. After I got home, I went out for a nice evening run over to Millcreek Elementary then back by way of 1500 East and Big Cottonwood Park. The total distance of this run was 4.0 miles at an easy pace.

Finally, my non-running workout was just the standard 300 sit-ups and 30 push-ups.

During my breaks from work, I got in 1.7 miles on the elliptical machine.  Also, following work I went out for a 2.8-mile run around the Sugar House area of town after picking up some material for my team’s Wasatch Back movie night.

In addition, my daily non-running workout consisted of 300 sit-ups and 30 push-ups.

Following work, with the aim of reducing the pounding on my right calf, I ran 8.1 miles on the elliptical machine.  After I got home, I went out for a run over to Big Cottonwood Park where I completed three laps around the softball complex before heading back.  The total distance of this run was an even 2.0 miles at an easy pace.

For my non-running workout, I was able to completed 300 sit-ups, 30 push-ups, 40 (30 lbs) curls, and 10 (50 lbs) reverse curls.

Since I had to work late then get up early the following morning in order to get some material put together for our Wasatch Back party night, I unfortunately missed out on my weekly group run with the Salt Lake Running Company.  However, I was still able to get in some running today.  First, I ran up to the Office Max and back for a total of 3.3 miles.  In the evening, I ran over to our Wasatch Back movie premier night and back for a combined distance of 2.6 miles.  Then I went on a late, late night run in which I jogged over to Big Cottonwood Park and completed thirteen laps around the softball complex before heading back home and calling it a night.  The total distance of this run was 6.2 miles.

Lastly, for my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.

Today I was able to make up for the miles that I missed by not going on my group run yesterday.  To start off the day, I ran over to Big Cottonwood Park and completed four laps around the softball complex before heading back.  The total distance of this easy-pace run was 2.4 miles.

Early, in the afternoon, I went out for my second run that consisted of running over to the Holladay-Lions Recreation Center where I divided up my workout between the elliptical machine (6.8 miles) and the treadmill (6.9 miles) before jogging back to home.  The round-trip distance to and from the Recreation Center was 3.9 miles.

While watching the Sunday morning news programs, I was able to compete 300 sit-ups and 30 push-ups for my non-running workout.

Besides a 0.2-mile warm-up on the elliptical machine during one of my breaks from work, I completed my non-running workout outside today.  After jogging six-tenths of a mile on my way home, I went back out for a run over to Big Cottonwood Park where I completed seven laps around the softball complex before heading back home.  The total distance of this run was 3.6 miles at easy pace.

For my non-running workout, I completed 300 sit-ups and 30 push-ups.

Following work, I hit the treadmill and knocked out a 10k (i.e., 6.2 miles) at an easy pace.  I was able to pick up the pace a little bit on this run, but not quite up to marathon pace.  Consequently, my right calf/shin is feeling a little stronger and healing slowly.  In addition, after I got home from work, I went out for a 1.4-mile jog around the neighborhood.

Lastly, in regards to my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.

Following work, I hit the treadmill for an even 2.0 miles (one mile at an easy pace and one mile at marathon pace) before deciding to head home and go out for a short evening run. In regards to this dusk run, I jogged over to Big Cottonwood Park and completed two laps of the softball complex before taking the long-way back to home. In summary, I was able to cover 2.1 miles.

For my non-running workout, I was able to get in 300 sit-ups, 30 push-ups, and 40 (30 lbs) curls.

Since it was a busy day at work, I did not have time to hit the treadmill afterwards.  As a result, after I got home from work, I went out for an evening run.  For this workout, I completed 4.2 miles at an easy pace by running over to Big Cottonwood Park where I circled the softball complex eight times before heading back.

In regards to my non-running workout, I accomplished 300 sit-ups and 30 push-ups.

After staying up late to watch my Jazz get a trilling win over the Caves with a 3-pointer by Gaines at the buzzer, I will need to catch up on my sleep debt this weekend.  Following a busy day at work, I hit the treadmill where a completed 2.0 miles at an easy pace before heading home.  Prior to calling it day, I headed out for a late-evening run up to the Smith-Kiln Chimney then up to Harmon’s before heading back by way of Big Cottonwood Park.  Once at the park, I completed eleven laps of the softball complex then jogged back to home.  In total, I completed 8.2 miles during my evening run.

Once again, my daily non-running workout consisted of 300 sit-ups and 30 push-ups.

Since it was a red-burn day (by the way, there should be some storms coming through tomorrow and on Monday to clear the inversion out of the Valley), the Salt Lake Running Company group met up at the Olympic Oval.  Consequently, I jogged over to the bus stop and took an early-morning bus out to Kearns.  After meeting up with the group, we completed 23 laps on the indoor track at a pretty good pace.  Then I stretched for a little and completed another 21 laps of the track at an easy pace before jumping on the stationary bike for a cool down mile.  To complete my running workout for the day, I jogged back to the bus stop and took the bus home.  In total, I accomplished 18.5 miles of running for the day.

Lastly, my non-running workout consisted of the typical 300 sit-ups and 30 push-ups.

After sleeping in this morning, I ran over to Sugar House Park where I completed two laps around the inner loop of the park then ran down to 1500 South before running back to home by way of the Salt Lake Marathon course.  The total distance of this run was 14.3 miles at an easy pace.

While watching the NFL playoffs, I completed 300 sit-ups and 30 push-ups.

Happy MLK Day!  Following work, I headed home and out the door for an evening run.  A storm started to move through the Valley today; therefore, the air was noticeably cleaner.  In regards to my evening workout, I ran over to Millcreek Elementary then back by way of 1500 South and Big Cottonwood Park.   Once at the Park, I completed four laps around the softball complex before heading home.  The total distance of this run was 4.7 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 80 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.  Also, after reading an article on core exercises over the weekend from the most recent edition of Runner’s World, I decided to recommit myself to doing more core exercises than my typical sit-ups on a daily basis.  Consequently, today I worked in 12 tick-tocks on each leg, 6 samurai chops on each leg, and an Alphabet plank (i.e., funny sounding, but effective exercises) into my workout.

Wow, the storm cleaned out the inversion that had engulfed the Valley for the past few weeks and you can now see our beautiful Wasatch Back Mountain Range.  Consequently, after completing an easy-pace 1.5 miles on my work’s treadmill at an easy, I headed home and out for any evening run.  Under the clear and starry sky, I ran over to Big Cottonwood Park where I completed eight laps around the softball before jogging back to home.  The distance of this evening run was 4.1 miles at an easy pace.

For my non-running workout, I completed 300 sit-ups and 30 push-ups.

Once again, in order to take advantage of the crisp and smog-free winter air, I headed home for another outdoor evening run.  For the second consecutive day I headed over to Big Cottonwood Park to run laps around the softball complex.  While listening to my Jazz complete a season sweep of the Spurs on my hand-held radio, I accomplished thirteen laps.  The total distance of this run was 6.2 miles at an easy pace.

My non-running workout consisted of 300 sit-ups, 30 push-ups, 100 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

On my way home and after stopping by the Gateway to pick up a new pair of running gloves, I ran 2.1 miles across town in order to catch my bus home.  I then went out for an evening run up to the Smith-Kiln chimney at the Brickyard Shopping Plaza and back.  The total distance of this evening run was 4.1 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 100 (50, 40, and 30 lbs) curls, and 20 (50 lbs) reverse curls.

Following another busy week at work, I hit the treadmill for a 1.5-mile jog before heading home. During my commute, I jogged to and from a couple of bus stops for a total distance of 1.4 miles.

After I got home, I headed out for what seemed like a calm evening run. However, about a half-mile into my run, the snow started to fall and it quickly turned into a sleet storm. The run up to the old Villa Theater on Highland Drive by way of the Brickyard Shopping Plaza was not too bad because I was running with the wind. In addition, a supporting driver yelled at me several times that I needed to “slow down” and that I was “going too fast;” that is, he kept getting stuck at long traffic lights, so I kept catching up to him. Even though I was running at relatively relaxed speed (i.e., not pushing the pace), it’s always motivating when people think you are moving fast. Anyways, on the way back, my face received the impact of running directly into the sleet and wind. So much so, that on my way home, I went into the Saint Mark’s Hospital’s parking garage for coverage and ran to the very top level and back down in order to dry out and warm-up a little bit. The total distance of this evening run was 5.4 miles.

My daily non-running workout consisted of 300 sit-ups and 30 push-ups.

Shortly after I woke up this morning, I ran 2.1 miles up to the Salt Lake Running Company for our weekly group run. In order to keep up with their marathon training program, I knocked out an even 13.0 miles by running over to Sugar House Park, completing a lap around the park’s inner loop/road, then down to 1300 South on 1500 East, up to 2100 East then down to 3300 South and over to 1700 East where I ran a loop from 1700 to 1900 East and between roughly 2400 South and 3300 South before heading back to the store. Compared to my recent long runs, I pushed the pace during this workout (i.e., averaged a 7:42 minutes per mile), but still at a relatively easy pace.

After jogging the 2.1 miles back to home and eating some breakfast, I headed back out. This time I went to the Sugar House Post Office and the Westminster Library to study for the CFA. This trip encompassed another 2.0 miles of running at an easy pace.

For my non-running workout, I completed my typical 300 sit-ups and 30 push-ups.

Wow, along the Wasatch Front, today was the best running day weather wise of 2010 (i.e., the temperature in the 50s and a blue sky)! After jogging four-tenths of a mile home from the Smith’s, I decided to head out for an early afternoon run. For this run, in order to gain some experience on the Salt Lake Marathon course, I ran down to 4500 South and 700 East then proceeded to run miles 17.8-23.3 of the course; that is, ending at the north end of Liberty Park. On the way back, since the traffic was pretty light on this Sunday afternoon, I tried to pickup the pace a little bit by knocking out a total of 5 miles at marathon pace. For this 13.1-mile run, I averaged a pace of 7:19 (faster than yesterday’s pace mostly because the streets were dry) and my splits were as follows: 8:55, 7:10, 8:19, 7:54; 7:39, 7:07, 6:28, 7:18, 7:41, 6:37, 6:38, 6:39, 6:48, 0:43. I also jogged a tenth of a mile in order to cool down before deciding to call it a day.

Lastly, while watching the NFC and AFC title games (what a great win by the Saints), I was able to get in my non-running workout, which consisted of 300 sit-ups and 30 push-ups.

Following a productive day at work, I headed home and out for an evening run.  In regards to this run, I ran up to the Smith-Kiln Chimney, then up to Harmon’s and back by way of 1300 South and Big Cottonwood Park.  At the park, I completed four laps around the softball complex before heading home.  The total distance of this run was 6.3 miles at an easy pace.

Lastly, in regards to my non-running workout, I completed 300 sit-ups and 30 push-ups.

After another busy day at work, I hit the treadmill for a quick 1.0 mile jog before heading home. In the evening, I went out for a second run, this one involved running up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza then back by way of Big Cottonwood Park. At the park a completed two laps around the softball complex in order to add on an extra mile. In total, I ran for 5.1 miles at an easy pace.

For my non-running workout, I accomplished 300 sit-ups and 30 push-ups.

Following 3.3 miles of running on the treadmill (1.0 miles at marathon pace and 2.3 miles at an easy pace), I headed home from work.  I was also able to get in a 0.9 jog around the neighborhood before deciding to call it a day.

My daily non-running workout was just the standard 300 sit-ups and 30 push-ups.

For the first time since I strained my right calf muscle over a month ago, I was able to keep up a consistent marathon pace on the treadmill.  Following work, I ran a total of 5.1 miles on the treadmill with 4.7 miles of this distance being at marathon pace.  Afterwards, my right calf was a little sore, but I still went out for an evening 1.0 mile run up to the Millcreek Activity Center and back.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, 100 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Since it was a long and busy day at work, I decided to skip the gym and just head home after finishing the tasks that I needed to complete before the weekend.  As a result, I headed out for a late evening run equipped with blinking LEDs strapped to both arms, a water bottle in one hand, and my walkman in the other hand in order to listen to the second-half of the Jazz-Kings game.  Listening to my Jazz pull off a victory on Hot-Rod-Hundley Night kept my mind off of thinking about how tired I was as I knocked out 8.5 miles at an easy pace.  This distance encompassed running over to the Cottonwood Country Club and back by way of Big Cottonwood Park where I completed four laps around the softball complex before returning home and calling it a day.

My daily non-running workout consisted of the typical 300 sit-ups and 30 push-ups.

Since it was Saturday, it was another run with the Salt Lake Running Company Group.  After I woke up, I jogged 2.1 miles up to the store to meet up with the other runners.  The turnout was less than normal since the Salt Lake Track Club Winter Series was going on.  For our workout we just ran up from the store to 1700 East and did the standard two loops between approximately 2400 and 3300 South on 1700 and 1900 East before returning to the store.  Running just a little bit over 6.5 miles we averaged a 6:40 pace with the following splits: 7:20, 6:46, 6:17, 6:37, 6:34, 6:38, and 3:41. 

Following my 2.1 cool-down run home and a quick breakfast, I headed off to the Marriott Library at the University of Utah to study for the CFA.  Catching the bus to and from the University involved a total of 5.3 miles of running at an easy pace.

Lastly, in regards to my non-running workout, I completed 300 sit-ups and 30 push-ups.

First day of wearing shorts for 2010!  Mid-fifties and nothing but a clear blue sky as I went out for a mid-afternoon run down to the Matheson Court House and back.  This workout largely involved running the Salt Lake Marathon course  from 4500 South and 700 East, down 500 East to Liberty Park, then up State Street to the  Matheson Court House and back (i.e., approximately miles 17.8-25.0).  The total distance of this run was 16.3 miles at an easy pace.

While watching my CFA video classes, I completed my daily non-running workout of 300 sit-ups and 30 push-ups.

Since I did not get off of work until late in the day, I was only able to get in a short 2.3 miles (1.7 miles at marathon pace) on the treadmill before heading home.  However, after I got home, I went out for a night run over to Big Cottonwood Park where I completed three laps around the softball complex before heading home.  The total distance of this run was 2.2 miles at an easy pace.

For my non-running workout, I completed 300 sit-ups and 30 push-ups.

After I got home from work, I grabbed me walkman and headed out for an evening run over to Big Cottonwood Park while listen to the second half of the Jazz-Blazer game (the Jazz won their seventh game in a row).  Once at the park, I completed twelve laps of the softball complex before heading home.  The total distance of this run was 6.2 miles at an easy pace.

Since I was not able to get to the gym today, I just completed my standard non-running workout of 300 sit-ups and 30 push-ups.

After I got home from work, I grabbed my walkman and headed out for an evening run over to Big Cottonwood Park while listening to the second half of the Jazz-Blazer game (the Jazz won their seventh game in a row).  Once at the park, I completed twelve laps of the softball complex before heading home.  The total distance of this run was 6.2 miles at an easy pace.

Since I was not able to get to the gym today, I just completed my standard non-running workout of 300 sit-ups and 30 push-ups.

I jogged on the treadmill after work for only a mile before heading home and out for another evening run.  On this second run, I ran up to the Smith-Kiln Chimney and took a lap around the Brickyard Shopping Plaza before heading back home by way of Big Cottonwood Park.  The total distance of this run was 5.1 miles at an easy pace.

Before calling it day, I was able to get in 300 sit-ups and 30 push-ups.

I was only able to hit the treadmill for three-tenths of a mile during one of my breaks from work; therefore, I saved my running for a late-evening run over to the Cottonwood Country Club and back to home by way of Big Cottonwood Park.  The total distance of this evening run was 7.6 miles at an easy pace.

For my non-running workout, I was able to accomplish 300 sit-ups, 30 push-ups, 150 (50, 40, 30 lbs) curls, and 60 (50 lbs) reverse curls.

Shortly after getting out of bed, I did some stretches before running 2.1 miles at an easy pace up to the Salt Lake Running Company.  For our weekly group run, the marathon-training schedule called for a long run day of 14-16 miles.  Consequently, we knocked out 15.5 miles in a run through the foggy morning air that involved a lap around Sugar House Park, to 1300 South, up to 2700 East, and past 3300 South then our typical 1700-1900 East and 3300-2400 South loop before returning to the store.  With an average pace of 7:06, my splits for this run were as follows: 8:01, 7:11, 6:36, 7:07, 7:14, 6:51, 7:01, 7:15, 7:18, 8:00, 6:46, 6:32, 7:10, 6:59, 6:53, and 3:15.

Following a 2.1-mile jog back to home, a good breakfast, and a recovery nap, I headed up to University of Utah to study for the CFA.  This outing entailed 3.1 miles of easy-pace running to and from the bus stop.

Finally, my non-running workout consisted of 300 sit-ups and 30 push-ups.

Happy Super Bowl Sunday!  Before settling in for the pre-game show to the Big Game, I headed out for a mid-morning run over to Granite High School.  Going by way of 4500 South and 500 East, I was able to practice running miles 17.8-20.5 of the Salt Lake Marathon Course.  Once at the high school, I did a stair workout on the football field’s bleachers in order to practice for my tower run that is coming up at the end of the month.  I ran sixty flights on the bleacher before knocking you four laps on the track.  Then I jogged back home for a total distance of 8.5 miles.

In regards to my non-running workout, I was able to accomplish 300 sit-ups, 30 push-ups, a 60-second plank on elbows and toes, and 10 metronomes while watching the Saints defeat the Colts in the Super Bowl.

My legs actually felt strong today after recovering from yesterday’s bleacher workout.  However, I took to relatively easy today after a weekend of some intense workouts by running 4.2 miles on the treadmill after work (1.2 miles at marathon pace and 3.0 miles at an easy pace).  In addition, I jogged a half a mile home from the bus stop to complete my running workout for the day.

Lastly, for my non-running workout, it was the typical 300 sit-ups and 30 push-ups.

Since I worked a long day and the Jazz were playing in a late game against the Clippers, following work I headed home and out for a late evening run with my walkman.  For this workout, I ran over to Big Cottonwood Park and completed twelve laps around the softball complex while listening to the Jazz win their ninth game in a row.  In total, I was able to get in 6.2 miles at an easy pace.

Also, for my non-running workout I completed my typical 300 sit-up and 30 push-ups.

For the first time since training for the Philadelphia Marathon (11/13/2009), I did a serious speed workout on the treadmill. Even though I usually suffer through interval workouts, I actually felt pretty good during the course of this workout (i.e., my right calf held up, just a little tight at times). In total I completed 6.0 miles of half-mile intervals on the treadmill (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 37:23. I followed this interval workout with a 0.2-mile cool-down at marathon pace and a 0.6-mile jog.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 50 (30 lbs) curls, and 20 (50 lbs) reverse curls.

Following work, I jumped on the treadmill and ran an even 4.0 miles (3.6 miles of this distance was at marathon pace).  In addition, after I got home, I went out for an evening, 0.8-mile jog around the neighborhood before calling it a day.

My non-running workout consisted of 300 sit-ups and 30 push-ups.

Since I’m a huge fan of the Olympics, I tried to get in my running workout before the Opening Ceremonies of the 21st Winter Games in Vancouver.  Consequently, I hit the treadmill for 3.2 miles following work (2.7 miles at marathon pace), before heading home.  After I got home, I immediately headed back out for an easy-pace 5.2-mile run up to the Smith-Kiln Chimney and a lap around the Brickyard Shopping Plaza before returning just in time to see team USA march into the stadium. 

While taking in the Opening Ceremonies, I completed 300 sit-ups and 30 push-ups for my daily non-running workout.

With my right calf close to full strength (a little tightness, but no soreness) for the first time since mid-December, I decided to get in my longest and toughest workout of 2010.  This was really a three-part workout which started with an early morning 2.1-mile jog up to the Salt Running Company where I met up with my weekly running group.  With this group, I ran 6.5 miles at marathon-pace (i.e., just under a 6:50 pace) on our typical course which consist of two laps between 1900 and 1700 East and 3900 and 2400 South. 

Following this group run, it started to rain as I jogged 3.7 miles up to 3900 South and over to Skyline High School for a speed workout on the school’s track.  Meeting up with a couple of my Wasatch Back teammates, we jogged a warm-up lap then completed a Yasso 400 workout; that is, repeating ten times running a 400 at threshold pace followed by an easy/recovery pace 200.  My average pace for the threshold 400s was 1:24 (easy-pace 200s was 1:20) with the following splits: 1:21, 1:21, 1:25, 1:25, 1:24, 1:23, 1:23, 1:27, 1:26, and 1:25.  In order to reach my objectives, I need to go faster; however, this was not a terrible pace considering I was running on tired legs and a quarter of the track was still covered in icy, slushy snow.  In order to cool down from the Yasso 400s I jogged two laps of the track before running twelve flights of the bleacher then five more laps of the track as a cool down.

The third and final phase of my workout commenced with a downhill 5.3-mile run back to home at a relatively easy pace.  By the way, the last three miles of this run, I really felt it as my legs began to tire and my energy level dropped.  However, following a late breakfast, I headed back out and up to the University of Utah’s library to study for the CFA.  Jogging to and from the bus stops I was able to get in 2.9 more miles before calling it a day.

Finally, for my non-running workout, I completed my typical 300 sit-ups and 30 push-ups.

After getting caught up on my sleep debt, I went out for an early afternoon run over to Granite High School by way of running miles 17.8-19.6 of the Salt Lake Marathon Course.  Once at the school’s football field, I accomplish running 10 flights of bleachers and one lap around the track before heading back home.  The total distance of this workout was 6.6 easy pace miles.  Also, this was my first workout wearing the heart rate monitor; therefore, coming off of yesterday’s workout, I tried to keep my workout in zone 2; that is, the recovery-pace zone. 

While watching the Winter Olympic Games, I completed my non-running workout that consisted of the standard 300 sit-ups and 30 push-ups.

Happy President’s Day!  Since I took this holiday off of work, I went for a mid-afternoon run up to Olympus High School.  At the school’s track, I ran ten flights of stairs on the bleachers before running up to Skyline High School then over to REI where I picked up some GUs, Clif Bars, and Clif Blocks before heading back home.  The total distance of this run was an even 12.0 miles at a relatively easy pace; however, I did get up into a 4.4 heart rate zone for moment while climbing a up a steep hill off of 2700 East.

As I watched Bode Miller take third in the Men’s Downhill (an exciting race) I completed my daily non-running workout of 300 sit-ups and 30 push-ups.

Since it was a long and busy day at work, I headed home after my shift then grabbed my walkman before heading out for a late-evening run.  While listening to my Jazz defeat the Rockets, I ran over to Big Cottonwood Park and completed six-and-a-half laps of the softball complex before calling it a day.  The total distance of this run was 4.5 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups and 30 push-ups.

Following I got off work, I jogged a half of a mile on the treadmill before heading home.  After I got home, I ventured out for a 5.7 easy-pace run up to the Smith-Kiln Chimney, around the Brickyard Shopping Plaza, and up to the old Villa Theater before heading back to home.

For my non-running workout I accomplished 300 sit-ups, 30 push-ups, 10 (50 lbs) curls, and 60 (50 lbs) reverse curls.

Since it was another busy day at work, I was only able to sneak in 1.1 miles on the treadmill at an easy-pace.  However, after I got home from work, I headed out for a late evening run up to the Smith-Kiln Chimney and around the Brickyard Shopping Plaza before heading back to home.  The total distance of this run was an even 5.0 miles at an easy pace.

My daily non-running workout consisted of the typical 300 sit-ups and 30 push-ups.

Trying out my Adidas Zero Racing Flats, I hit the treadmill after work for some speed play.  I completed 4.0 miles of half-mile intervals (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 24:46.  Then I took a tenth of a mile cool down at marathon pace before heading home.

After I got home, I went out for a short run.  Taking the long route, I ran over to Big Cottonwood Park where I completed a single lap of the softball complex then headed back home.  In regards to this evening run. I completed 2.2 miles at an easy pace.

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

This morning started out as another typical Saturday morning in that I jogged 2.1 miles up to the Salt Lake Running Company for my group run. I was only thinking that the group run was going to be 6.5 miles because we were pushing back our long run until the teaser run on the Jordan River Parkway next week (which I will miss due to my stair race); consequently, I wore my Adidas Zero Racing Flats for the first time outside in order to break them in. I was wrong about the distance of this run. Shortly after arriving at the store, I discovered that we were not holding off on our long run; therefore, I had a choice to make in regards to running part or the entire course for our group run. I’ve been extremely worried about my legs holding up to the pounding of a long run in racing flats. With that said, I figured this was the perfect opportunity to go for broke (i.e., if I sustained an injury, I hopefully would still have time to recover for the Salt Lake Marathon). As a result, I knocked out (along with many other runners--we have a very dedicated and impressive group) the entire 16.7 miles (mostly at an easy pace, but two miles at marathon pace) on a course that encompassed a lap around Sugar House Park, running down 1500 East to 1300 South, then zigzagging your way up to 2700 South, then down to 4510 South and back the store. My legs started to feel it around mile eight, but I just focused on my form and got into a nice rhythm. Including the 2.2-mile jog back home, I ran an even 21.0 miles while wearing flats! Also after the group run, one of the elite runners told me that since I completed this distance in flats without serious problems, I should be able to wear them in a marathon. Wow, what a big confidence boost! I was starting to doubt if my legs and feet would be strong enough to wear them not only in the upcoming Salt Lake Marathon, but also not even in a marathon this year.

Following breakfast and a power nap, I headed back out and up to the University in order to study for the CFA. For my jogging to and from the bus stop, I wore my good old stability running shoes and completed a total of 2.6 miles.

Finally, my daily non-running workout consisted of 300 sit-ups and 30 push-ups.

After sleeping in (or recovering) and getting caught up on some of my CFA studies, I headed out for an early-evening run over to Granite High School by way of running miles 17.8-19.9 of the Salt Lake Marathon course and back.  The total distance of this run was 6.3 miles at an easy pace.

Also, while watching the Winter Olympic Games and Bode Miller win first gold medal in the Super Combine, I completed my non-running workout that consisted of 300 sit-ups and 30 push-ups.

Following work, I jogged on the treadmill for a third of a mile before heading home.   Then I headed out with my walkman and listened to the second half of the Jazz-Hawks game while running laps around the softball complex at Big Cottonwood Park.  In summary, the Jazz lost a hard fought game and I completed eleven laps before heading back home for a distance of 6.2 miles at an easy pace.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, and a 60-second plank and elbows and toes.

Following work I hit the gym and jumped on the treadmill where I grind out 4.4 miles (of this distance 3.3 miles were are marathon pace) before heading home.  Shortly after I arrived at home, I headed out for an evening run around the neighborhood and over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back.  In total, was able to get in an extra 2.1 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, a 60-second plank and elbows and toes, 40 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Since I got off of work later than expected, I could not get in my full interval workout (probably dragging my feet to avoid this brutal workout).  However, I was still able to accomplish half of my typical speed workout in my Adidas Zero racing flats by completing 3.0 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour and the fast halves at 11.0) in a time of 18:09.  I did a tenth-of-a-mile cool-down at marathon pace before heading home.

Once I got home, in order to get in a little more mileage for the day, I headed back out for a run around the neighborhood and over to Big Cottonwood Park where I completed four-and-a-half laps of the softball complex before deciding to call it a day.  The total distance of the second run was an even 3.0 miles at an easy pace

Lastly, my non-running workout consisted of 300 sit-ups, 30 push-ups, and a 60-second plank and elbows and toes.

To get my day started, I was able to get in a seven-tenths-of-a-mile morning jog before heading off to work.  During my lunch break, I jogged a half of a mile on the treadmill in my Nike Frees and followed this workout with a tempo run on the treadmill after work.  In regards to this workout, I accomplished 3.5 miles increasing the pace throughout the run (workout breakdown is as follows: 0.3 of a mile warm-up/cool-down pace, 2.2 miles at marathon pace, an even 1.0 mile at threshold pace).  In addition, while waiting for my bus on my commute home, I jogged 1.4 miles around the Social-Hall block of downtown.

While watching Bill Demong and Johnny Spillane win the gold and silver for the USA in a Nordic Combined race, I completed my non-running workout of 300 sit-ups and 30 push-ups.

Since I had to pick up my Fight For Air Climb race packet at the American Lung Association of Utah before work, I had the opportunity to get in a weekday morning run.  Consequently, shortly after I woke up, I head out for a run up to the Brickyard Shopping Plaza by way of 1300 East.  I circled around the Smith-Kiln Chimney and back down 1100 East, up to 1300 East and to home by cutting through Big Cottonwood Park.  In total, I was to knock out 5.2 miles at an easy pace.

Following work, I took the Trax train up to the University of Utah and jogged up to the Huntsman Cancer Institute to hear a speak by Dr. Jeff Spencer who was the team doctor for all seven of Lance Armstrong’s Tour De France victories.  In summary, an extremely interesting presentation that covered many concepts which are important in running and life.  In particular, I thought his first phase of developing Adaptive Fitness that called for stabilizing was particularly important for distance running; that is, Dr. Spencer emphasized that the Tour can be lost but not won (e.g., by letting your emotions get the best of you, taking too many risks, being overly conservative) during this stabilizing phase.  Anyway, jogging 1.5 miles to and from the Institute completed my running for the day.

While watching the reruns of Apolo Anton Ohno’s final races of at least for the Vancouver Games, I completed my non-running workout that consisted of 300 sit-ups and 30 push-ups.

Today marked my first race of 2010!  This one was a completely unconventional race for me, in that it was a stair climb up to the top of the Wells Fargo Center in downtown Salt Lake City.  At 23-floors high, the Wells Fargo Center is currently the tallest building in downtown Salt Lake City.  Considering that my only experience at running stairs is running up and down the football bleachers at local high schools, I was a little unsure how many stairs I could climb consistently without my legs just giving out.  Consequently, my goal was to accomplish 5-10 trips to the top of the tower.

I commenced my day by completing my non-running workout (300 sit-ups and 30 push-ups) then taking the Trax train to the Temple Square area of town where I jogged 1.4 miles down to the Wells Fargo Center.  Since I purchased my heart-rate monitor, I realized that my heart beats much faster during my morning runs; therefore, the purpose of this warm-up run was to just to get my heart beating so it would not beat too rapidly during my first few climbs.

After checking in my warm-up gear and doing some stretching, I decided to get the climbing started.  The starting gate was the fire exit in front of the building (the nice cool morning air felt great every time I started one of my interval climbs).  My first run to the top actually felt really good.  In fact I was focused so much on climbing the stairs in front of me that I skipped the 23rd-floor exit from the stairwell and started to climb to the rooftop.  However, I quickly realized my mistake and backtracked to the finish line, which only cost me a few seconds.  Completing my first trip to the top in 4:28, I took the elevator back down to the starting line to continue the fun.

Like most of my interval training, near the completion of my second climb to the top, I started to question how many climbs I could actually complete.  Halfway to the top of my third climb, I was wondering what in the world I had gotten myself into.  However, I soon regained focus and developed a consistent rhythm of breathing, leaning slightly forward, and picking my feet up.  Before long, I completed my goal of ten climbs and continued on to complete a total of fifteen climbs in a little less than two hours.  Everyone that I ran across in the stairwell was really supportive and kept me going (one of the photographers stated, “you are a brute for punishment” which was an interesting description that stuck in my mind).  My splits for these climbs were as follows: 4:28, 4:51, 4:44, 5:02, 4:56, 5:21, 5:08, 4:57, 5:00, 4:52, 5:02, 5:02, 5:05, 4:57, and 4:56 (average: 4:56).  Not too bad of a range (i.e., 4:28-5:21) considering the traffic on the narrow stairwells slows you down at times.  Also, the range on my beats per minute according to my hear-rate monitor was 165-174.

After climbing 345 flights (8,970 stairs, 6,330 feet), I did not feel that bad and still had enough energy to take a nice 12.2-mile jog back home along the Salt Lake Marathon course (during the last 5k of the long and slow distance run, my legs were absolutely tired).  I am absolutely up for participating in this race again in 2011.  It was a really fun event that involved a number of firefighters from around the state ran to the top with all of their gear (these guys and gals are awesome and truly heroic), a costume contest (my favorite was the lady trucking up the steps dressed like a pioneer), mayor Ralph Becker of Salt Lake City ran to the top, and famous local bookseller Ken Sander climbed the tower.  Plus, lots of money was raised for the American Lung Association of Utah!  I cannot wait for 2011 Fight for Air Climb!!!

Thank goodness for recovery socks because after wearing them yesterday evening, my legs did not feel too sore this morning.  After I jogged 1.1 miles back home from getting my haircut, I headed back out and hit the streets to Liberty Park and back.  Running through Big Cottonwood Park and over to 4500 South, I ran down to 700 East.  In order to gain some experience running that dreaded hill at approximately the 17.5-mile spot of the Salt Lake Marathon Course, I ran down 700 East to 4660 South (i.e., where the hill starts).  Then I proceeded to run miles 17.5-23.3 of the course then took a full lap of Liberty Park before heading back home.  The total distance of this run was 14.3 miles at a recovery pace.

Besides a half-mile run on the treadmill during my lunch break in my Nike Frees, I saved my running until after work.  As a result, following work, I ran a mile on the treadmill at an easy pace before heading home.  After I got home, I went for a late evening run while listening to my Jazz lose a disappointing game to the Clippers.  For this run, I ran around my neighborhood and over to Big Cottonwood Park and completed eight-and-a-half laps around the softball complex before heading back home.  In total, for this evening run I completed 5.7 miles at an easy pace.

For my non-running workout, I completed a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Today was absolutely a recovery day after not having dropped below a six-mile-running day since the 16th of February. As a result, I decided to keep it pretty light in order to let my legs recover a little bit. Following work I hit the treadmill and completed only 2.3 miles (one mile of this distance was at marathon pace). In addition, while I was waiting for my bus ride home, I was able to get in a couple of good jogs between West Temple and State Street for a total distance of 1.8 miles before deciding to call it a day.

Repeating my non-running workout from yesterday, I accomplished a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Today I set out to do one of my treadmill interval workouts. In order to prepare myself, I stretched out the muscles during my lunch break by jogging a half-mile in my Nike Free.  After work, while wearing my Adidas Zero racing flats, I did a 0.2-mile warm-up before knocking out 5.0 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour and the fast halves at 11.0) in a time of 30:13.  Then I did a four-tenths-of-a-mile cool-down at marathon pace before heading home.  To finish off my daily running workout, I went on an evening 0-9-mile jog around the neighborhood.

For the third day in a row, I repeat my non-running workout by completing a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

When I got off of work, I hit the treadmill for a 0.5-mile warm-up then 4.6 miles at marathon pace followed by a 0.1-mile cool-down before heading home.  On my way home, I jogged 1.5 miles across town to catch my bus home to complete my running workout for the day. 

My daily non-running workout consisted of a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, 30 (50 lbs) curls, and 20 (50 lbs) reverse curls.

With a number of deliverables due before taking off for the weekend, it was a late night at work. Consequently, I was only able to get in only nine-tenths of a mile on the treadmill before heading home. However, after I got home I made up for my short post-work run by heading out for a late night run. The white mountains of the Wasatch Front from yesterday’s snowstorm seemed to illuminate the darkness as I ran my traditional 6.7-mile course to the Cottonwood Country Club and back. Knowing that I was planning to go on an early morning run, I kept a relatively slow pace and enjoyed watching my headlamp making my breath glow in the chilly air.

In regards to my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, and 30 (50 lbs) curls.

After skipping last week’s run for a stair race at the Wells Fargo Center, it was back to my usual Saturday-morning routine of running with the Salt Lake Running Company group. Shortly after I woke up and did a few stretches, I jogged 2.1 miles up to the store to meet up with the group. Adding a little distance on to our normal course, we ran over to Sugar House Park and completed one lap around the park’s inner loop. Then we ran back to our normal course and completed two laps between approximately 2400 and 3300 South and 1700 and 1900 East before returning to the store. The total distance of this run was 9.4 miles in a time of 1:03:59 (i.e., an average pace of 6:47 and four miles at marathon pace).

Following a 2.3-mile jog home and some breakfast, I headed back out and up to the University’s library to spend the afternoon studying for the CFA. Running to and from the bus stop and the University of Utah, I completed 2.8 miles at an easy pace.

Lastly, my daily non-running consisted of 300 sit-ups and 30 push-ups.

After getting caught up on my sleep, I woke up and went for a Sunday morning run.  With very little traffic and since it was raining and the temperature was nice and cool, it was perfect conditions for a fast recovery run.  Wearing my Adidas Zero flats, I took a test run of the Salt Lake Marathon Course by covering miles 8.0-14.3.  I began this workout by running up to 3300 South and 2000 East then headed through the Holladay area of town to 6200 South then down to Highland Drive.  Exiting the course, I ran up Highland Drive then over to Saint Vincent’s then to 4500 South.  In order to add on some extra miles, I ran up to 1500 East then north to Lorraine Drive before looping around to 1100 East and returning to home.  The total distance of this run was 16.2 miles at a relatively easy pace (average pace 7:19 per mile) in a total time 1:58:30.  Even though I seem to focus more on my form when wearing such minimalist shoes as my Adidas Zeros, my feet (especially my left foot) still take a pounding.  Hopefully, over time my feet will get stronger.

For my non-running workout, I headed over to the Lions Recreation Center and completed 300 sit-ups (100 of with a 10lb medicine ball), 30 push-ups, 50 (20, 25 lbs) curls, and 4.5 miles on the stationary bike.

It was absolutely a recovery day for me after a weekend of two solid runs.  Consequently, I went out for a late evening run that involved running around my neighborhood and over to Big Cottonwood Park where I completed seven laps around the softball complex before heading home.  The total distance of this run was 4.4 miles at an easy pace.

In regard to my non-running workout, I completed 300 sit-ups and 30 push-ups.

Following a busy day at work, I hit the treadmill for some speed play.  I completed 3.0 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour and the fast halves at 11.0) in a time of 18:13 in my Adidas Zeros.  Then I did a tenth-of-a-mile cool-down at marathon pace before heading home.  To finish off my daily running workout, I went on an evening 3.4 mile easy-pace run around the neighborhood and over to Big Cottonwood Park where I completed four laps around the softball complex before heading home.

For my non-running workout, I completed my standard 300 sit-ups and 30 push-ups.

Today I split my workout between the treadmill and outside.  Following work, I ran a 0.7-mile warm-up on the treadmill followed by 3.4 miles at marathon pace then a 0.1-mile cool down before heading home.  When I got home, I went out for a late-evening run around my neighborhood and over to Big Cottonwood Park where I completed two laps around the softball complex before heading back.  The total distance of this run was 2.3 miles at an easy pace.

Finally, for my non-running workout I completed 300 sit-ups, 30 push-ups, a 60-second plank on elbows and toes, and 20 (50 lbs) curls.

Taking on my second speed workout of the week, after work I hit the treadmill.  I completed 4.0 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour and the fast halves at 11.0) in a time of 24:00 in my Adidas Zeros.  Then I did a half-of-a-mile cool-down at marathon pace then a tenth-of-a-mile at an easy pace before heading home.  In order to get in some extra miles, I went on an evening 1.5 mile easy-pace run around the neighborhood before calling it day.

In regards to my non-running workout, I was my typical 300 sit-ups and 30 push-ups.

Since I had an extremely busy Friday at work and due to tomorrow’s long teaser training run, I kept my non-running short and.  Consequently, after I got off of work, I caught the last quarter of the Jazz-Buck game (a close lost by my Jazz) while I ran 4.2 miles on the treadmill at an easy pace.

 For my non-running workout, I completed my standard 300 sit-ups and 30 push-ups.

Even though I had a short night of sleep, I decided to try to break my long-run personal record of 28.3 miles set on 03/07/2009.  Plus, I needed to get in a long-slow-distance run in over 26.2 miles before next month’s Salt Lake City Marathon and today was the perfect opportunity because our weekend group run called for 20 miles along the Jordan River Parkway.  Consequently, I got up relatively early for a Saturday to jog up to Walden Park (around 5400 South), which is along the JRP’s trail.  However, before heading out, I checked the weather forecast in the Salt Lake Tribune and it called for rain.  Even though it was relatively warm outside, I slipped on my windbreak after filling it with three packets of GU. The total distance of my run up to Walden Park was 5.5 miles.

After meeting up the Salt Lake Running Company group and doing some stretches, we headed south (against the wind) for 5 miles to the end of the Parkway’s trail around 8600 South.  Then we ran north on the trail--with the wind--for the next ten miles until we reached 3300 South.  At this point of time, even though it was overcast, I was wondering why I wore my windbreaker since the weather was warming up.  However, after the 3300-South turnaround, it was back to running into the wind and it started to rain.  The weather only worsened during the remaining part of my run.  Adding on a little extra distance on the trail, I completed a total of 20.8 miles with the group.

As the temperatures continued to drop and the rain started to turn to sleet, I jogged back home.  Completely soaked from head to toe, I ran 6.2 miles on this return trip.  In summary, I covered a total of 32.4 at an easy pace (average heart rate 138.8 beats per minute) in a total time of 4:35:50 (average pace 8:31).  Also, I just beat the afternoon snowstorm and with my Garmin reporting that I burned 4,308 calories, I enjoyed a big breakfast.

Finally, for my non-running workout, I accomplished my typical 300 sit-ups and 30 push-ups.

With the snow-covered ground created from yesterday’s storm melting away, I went for an early afternoon jog down to 4700 South and 700 East.  This spot marks the top of a steep hill along the Salt Lake Marathon Course.  This hill is approximately located at 17.5 miles into the race; therefore, on tired legs it seems even steeper.  Since my legs were still feeling drained from yesterday’s long-slow-distance run, I figured this would be the perfect time to do some hill repeats.  As a result, I did five 0.2-mile intervals on this hill running up (1:10 average) then jogging back down (1:59 average).   After this interval workout, I jogged back home and called it a day.  In total, I ran 4.7 miles (3.7 at an easy pace and an even 1.0 mile at marathon pace).

In regards to my non-running workout, I completed a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, and 10 metronomes. 

After Saturday's run, I decided to take another recovery day with the aim of running some intervals tomorrow.  Consequently, following work I got in a short treadmill run of 1.6 miles with a mile of this distance at marathon pace.  In addition, after I got home, I went out for an evening run around my neighborhood and over to Big Cottonwood Park where I completed three laps of the softball complex before heading back.  The total distance of this run was 3.1 miles at an easy pace.

For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, 40 (50 lbs) curls, and 30 (50 lbs) reverse curls.

Today, my workout called for some speed play.  As a result, I completed 3 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour, while the fast halves at 11.0) in a time of 17:56 (a personal best for me on the treadmill).  After a 0.1-mile cool-down at marathon pace, I headed home and out for a second run.  For this evening run (which hardly seems like evening due to springing ahead an hour for daylight savings time), I ran up to the Smith-Kiln Chimney then up to Harmon’s to pick up some groceries then back home.  The total distance of this run was 4. 8 miles at an easy pace.

Finally, for my daily non-running workout, I completed 300 sit-ups, 30 push-ups, 80 (50 lbs) curls, and 20 (50 lbs) reverse curls.

I took an extended late-afternoon lunch break today and hit the treadmill for 6.1 miles.  In regards to this distance, I completed 4.9 miles at any easy pace and 1.2 miles at marathon pace and just continued to increase the pace during this run.  After I got home for work, I went out for a short 0.4-mile jog around the neighborhood before calling it a day.

For my non-running workout, it was just the typical 300 sit-ups and 30 push-ups. 

Yet another speed workout today….  After work and a half-mile warm-up run, I completed 3 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour, while the fast halves at 11.0) in 18 minutes flat.  After a 0.1-mile cool-down at marathon pace, I headed home then out for a second run.  For my evening run, I ran over to Big Cottonwood Park and completed two laps around the softball complex before heading back home.  The total distance of this run was 2.7 miles at an easy pace.

My daily non-running workout consisted of the typical 300 sit-ups and 30 push-ups.

Friday’s are always a busy day at work for me, and this Friday was no exception.  Consequently, when my shift ended, I was only able to get in 1.6 miles on the treadmill (an even mile at marathon pace) before heading home.  However, after I got home I headed out in order to make up for the miles that I missed running at work.  For this evening workout, I ran over to the Cottonwood Country Club and took the long way home.  The total distance of this run was 7.7 miles at an easy pace.

In regards to my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, 40 (50 lbs) curls, and 30 (50 lbs) reverse curls.

For our final group run at the Salt Lake Running Company on Highland Drive, I headed out for the 2.1 run up to the store soon after I got up.  With the Moab Half Marathon going on, we had our smallest group run (five runners) since I started participating in November.  For the group run we ran up to the University of Utah and back for a total distance of 9.8 miles (an even four miles of this run was at marathon pace).  I then ran 1.8 miles back home at really easy pace since I started to feel a little bit sick.  Consequently, I just spent the rest of the day napping and studying for the CFA.

Finally, for my non-running workout, I was able to complete my typical 300 sit-ups and 30 push-ups.

On this beautiful Sunday, I went out for a late morning run.  Similar to the run I did two weeks ago, I took a test run of the Salt Lake Marathon Course by covering miles 7.2-14.3.  I commenced this workout by running up to 2700 South and 2000 East then headed through the Holladay area of town to 6200 South then down to Highland Drive.  Exiting the course, I ran up Highland Drive then over to Saint Vincent’s then to Big Cottonwood Park.  At the park, I completed one lap of the softball complex before heading back to home.  The total distance of this run was 15.6 miles (approximately, 6.0 miles at marathon pace and 9.6 miles at an easy pace) in a total time 1:51:35.  I wore my heart rate monitor for this run, so my average beats per minute was 151; therefore, in zone 4 which has the benefits of improved anaerobic capacity and threshold and improved speed.  Since I was a little bit overdressed for this run (i.e., wearing two long sleeve shirts, a hat, and gloves), it was a really good workout.

 

In regards to my non-running workout, it consisted of 300 sit-ups and 30 push-ups.

Following another busy Monday at work, I headed home and out for an evening run.  While listening to my Jazz route the Celtics on my Walkman, I ran over to Murray-Holladay Road then to up Holladay Boulevard and back to home by way of Big Cottonwood Park.  In total, I ran 7.1 miles at an easy pace.

Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, 30 (50 lbs) curls, and 60 (50 lbs) reverse curls.

I was feeling a little bit under the weather today; therefore, I headed home and took a long nap before heading out for a late evening run.  For this run, I jogged up to the Smith-Kiln Chimney and around the Brickyard Shopping Plaza and back.  The total distance of this run was 4.2 miles and I felt better afterwards (i.e., it was great to get some fresh air)!

For my non-running workout, I was able to complete my typical 300 sit-ups and 30 push-ups.

After another busy day at work, I decided to skip the treadmill again and head home and out for an evening run.  While listening to my Jazz defeat the Raptors on my Walkman, I ran over to Murray-Holladay Road then to the Cottonwood Country Club and back to home by way of Big Cottonwood Park.  Overall, I ran 7.6 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups and 30 push-ups.

Since I was still felling a little bit under the weather today, it was another recovery day for me.  Consequently, after work I hit the treadmill for 1.6 miles at an easy pace.  Then I headed home and out for a 3.2-mill jog around my neighborhood and over to Big Cottonwood Park where I completed three-and-a-half laps around the softball complex before heading home.

For my non-running workout, I completed my typical 300 sit-ups and 30 push-ups.

Feeling a little bit better today (however, a little bit exhausted), I hit the treadmill after work for a tempo run. In total, I accomplished 7.2 miles. Of this distance, 3.1 miles was at marathon pace, while the remaining 4.1 miles was at an easy pace.

In addition, for my non-running workout, I was able to get in 300 sit-ups and 30 push-ups before calling it a day.

For the first time since the spring of 2000, I participated in a 5k today.  The Running Of The Leopards 5k is a super fast course from Hogle Zoo, through Research Park, then down 800 East finishing with nearly a full lap of the East High School track (334 feet net loss in elevation).  Still feeling a little under the weather (but better than earlier in the week), I arrived at the East High Stadium parking lot early in the morning to check-in and pickup my packet.  After talking to one of my Wasatch Back teammates who was also running the race, I kept warm by jogging up to Sunny Side Avenue and then Hogle Zoo.  I continued at an easy pace up to the Bonneville Golf Course by way of the Deseret News Marathon course before meeting up with one of Salt Lake Running Company group friends and heading back to the starting line to make final preparations for the race.   I completed an even 3.0 miles of this pre-race run.

At 8:30, the starting gun sounded and we (i.e., myself and approximately 750 other runners) were off at a fast pace.  With the exception of a little hill on Sunny Side Avenue and a slight incline through Research Park, the course was flat or downhill.  Having not run really hard for a number of days due to my cold, my lungs were feeling it a little bit.  However, I worked on leaning into the decline on the hills and made good time of 16:33 (mile splits: 5:29, 5:15, and 5:24).  In addition, I had a good time by enjoying the festivities, treats, and conversing with my friends at track.  The last time I raced on this particular track (which is a really nice track since the high school shares it with the University of Utah) was in 1996.  I remember this track meet well since the Olympic Torch Relay came through the stadium during our meet on it’s way to Atlanta for the Summer Games.

In order to get in some more miles, I ran back home down 1300 South (i.e., all downhill from East High) at an easy pace.  I then headed back out to checkout the new Salt Lake Running Company store on 2400 South and 700 East.  While at the spacious store, in preparation for the Salt Lake City Marathon coming up on 17th of April, I picked up a new pair of AdiZero Mana Racing Flats (note: the new Mana’s are 1.5 ounces heavier than my old ones--8.75 to 10.25 ounces--however, maybe a little better at handling the pounding of a marathon) before heading back home.  The total distance of my post-race running was 12.7 miles at an easy pace.

Finally, for my non-running workout I completed my typical 300 sit-up and 30 push-ups.

After a great night of sleeping (I needed to get some sleep in order to kick the cold I have been suffering through for the past couple of days), I headed out for an early afternoon run over to Liberty Park. I followed the Salt Lake Marathon Course to the park (i.e., approximately miles 17.8-22.6) by running over to 4500 South and 700 East then up to Liberty Park by way of 500 East over. On my way back home, I took the scenic rout by running up to Westminster College and through the Sugar House area of town by way of 1100 East. In total, I covered 14.5 miles at an easy pace on what was a beautiful Sunday afternoon.

While watching the morning news shows debate over health care, I completed 300 sit-ups and 30 push-ups.

After a busy day of completing deliverables at work, I headed home and out for an evening run.  While listening to my Jazz struggle against the Knicks (but still win the game and take over first place in the Mid-West division), I ran up to the Smith-Klin Chimney and back.  On the return home, the wind was so bad (i.e., really dusty) that I ended up running part of the way backwards.  In summary, I completed 4.7 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups and 30 push-ups.

Following work I jumped on the treadmill for a 0.1-mile warm-up and 2.0 miles at marathon pace.  I then headed home and out for a second run.  For this evening workout, I ran over to Millcreek Elementary then up to 1500 East and back to home by way of Big Cottonwood Park.  The total distance of this second run was 4.5 miles at an easy pace.

It felt great to get in a good speed workout following work.  I completed 4 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour, while the fast halves at 11.0) in 24 minutes flat.  Following a 0.8-mile cool-down at marathon pace, I headed home.  On m y way home I was able to get in an extra 1.3 miles of jogging through the snow around downtown while waiting for the bus. 

Finally, for my non-running workout, I accomplished 300 sit-ups, 30 push-ups, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.

I hit the treadmill following work for 1.7 miles (one mile at marathon pace and the rest at an easy pace) before heading home.  After I got home I headed out for an evening run around the neighborhood and over to Big Cottonwood Park where I completed seven laps around the softball complex before heading home.  The total distance of this run was 4.5 miles at an easy pace.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, 40 (50 lbs) curls, and 20 (50 lbs) reverse curls.

For the first time since November 2009, I headed out for a sub-6:00-am training run.  The temperature was 34 degrees; therefore, I covered a relatively quick 3.4 miles (the course: to Millcreek Elementary, up to 1500 East and back to home by way of Big Cottonwood Park) in a time of 23:08 in order to just stay warm (one mile at marathon pace and the rest at a fast-easy pace).  It was a great wake-up and I’m looking forward to an interval workout on the treadmill after work.

Late in the afternoon, I fulfilled my speed play aspiration by completing 6 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour, while the fast halves at 11.0) in 35:47.  This is a personal record for fastest six miles on a treadmill and I was feeling it; that is, sweat clouded and stung my eyes as I grinded the last two miles out.  Following a 0.2-mile cool-down at marathon pace, I called it a day and headed home

Finally, for my daily non-running workout, I accomplished 300 sit-ups, 30 push-ups, 80 (50 lbs) curls, and 60 (50 lbs) reverse curls.

This morning I woke up and ran 3.3 miles down to the new Sugar House location of the Salt Lake Running Company for a group run (this new location is 1.2 miles further away than the old Highland Drive location). For our group run we knocked out an even 8.0 miles that consisted of running down 600 East to Liberty Park and completing three laps around the wood-chip trail before heading back. Our average pace was 6:55 with the following mile splits: 7:29, 7:03, 6:56, 7:08, 6:55, 6:55, 7:05, and 5:54. My legs were still tired from yesterday’s speed workout; therefore, that last mile was a great running-on-tired-legs training for the Salt Lake City Marathon (yikes, it’s only two weeks way). I jogged back home by way of Big Cottonwood Park and as the snow started to fall, I completed three laps around the softball complex before heading home. The total distance of this return was 5.1 miles.

For my non-running workout, I completed 300 sit-ups and 30 push-ups.

Happy Easter! I took advantage of the nice cool and sunny weather by going out for a mid-afternoon run by jogging up to 4500 South and 700 East then following the Salt Lake City Marathon Course down to the City Hall building (miles 17.8 – 25.0). I ran through Washington and Library Squares before returning home by running around Liberty Park, down 600 East then up to and down 900 East. The total mileage of this run was 15.3 miles all at an easy/recovery pace (i.e., 8:23 and 126 bpm/heart-rate zone 2).

Lastly, for my non-running workout, I completed a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, and 10 metronomes.

I got up this morning and went out for a run up to Saint Mark’s Hospital and back by way of Big Cottonwood Park.  The weather was calm and cool during this 2.3-mile sub-6:00-am run.

In contrast, I headed out for a run after work along the airport bike paths which quickly turned into a sleet storm.  Wow, I was glad to finish this 4.6 miles which was at a slow; however, anything but easy pace.

For my non-running workout, it completed my typical 300 sit-ups and 30 push-ups.

It was extremely difficult to get out of bed this morning; that is, I think my body was still warming up from yesterday’s post-work run.  However, I did not want to break my two- weekday string of sub-6:00-am runs.  Consequently, I headed out for a short 1.5-mile run over to Big Cottonwood Park where I completed a single lap around the softball complex before heading home.  I’m hoping to get in some speed play after work.

How frustrating, I woke up today and my right hamstring was tight and sore; that is, I might have pushed it a little too hard during yesterday’s speed workout.  I was hoping to do one more interval workout before the Salt Lake Marathon; however, I’m going to scratch it and work on healing my hamstring.  In short, I rather have less soreness in my hamstring than risk hurting my leg further by doing one last speed play session before the big race. 

However, the soreness did not prevent me from getting out for my wakeup run up to Saint Marks Hospital then over to 1300 South and back home by way of Big Cottonwood park.  The total miles of this run was 2.2 miles at an easy pace.

Following a busy day at work, I headed home and out for an evening run.  For this run I completed the same 2.2 mile course that I ran 14 hours earlier at an easy pace.  Consequently, it was very much a recovery day for me.

Lastly, for my non-running workout, I completed my typical 300 sit-ups and 30 push-ups.

When I got up for my sub-6:00-am run, even after icing it last night, my right hamstring felt tighter and sorer than yesterday.  However, it started to feel better after I started my wakeup run which involved an out-and-back down 1100 East to 3300 South and back.  The total distance of this run was 3.3 mile at a relatively easy pace. 

Also, I went out for another evening run after I arrived at home from work.  For this workout, I ran around the neighborhood and over to Big Cottonwood Park where I completed three laps around the softball complex before heading back home.  The total distance of this run was an even 3.0 miles at an easy pace.

Before calling it a day, I was able to get in my standard non-running workout of 300 sit-ups and 30 push-ups.

After icing it some more last night, my right hamstring felt a little bit better this morning.  Concluding my week of sub-6:00-am workouts, I went out for a wakeup run around the neighborhood then over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back to home then off to work.  The total distance of this run was 1.5 miles at an easy pace.

Following another extremely busy day of finishing up on deliverables, I hit the treadmill after work for 6.6 miles.  With the exception of a 0.2 mile warm-up, this run was at marathon pace  with only a little tightness and soreness on my right leg.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 60 (50 lbs) curls, and 60 (50 lbs) reverse curls.

I slept in this morning with the justification of getting plenty of sleep before next week’s race.  By the way, I cannot believe the Salt Lake Marathon is one week from today; that is, time goes by fast when you are training hard and having fun!

In order to mentally prepare the race, I jogged over to the bus stop and took the bus downtown and the Trax up to the starting line at the University of Utah.  The starting line is actually below the Olympic Legacy Bridge; therefore, I went to top of the bridge to do some stretching and to think about the race before running the first 14.3 miles of the course.  I covered these miles at an easy pace (even stopping by the Salt Lake Running Company to pick up some packets of GU) and just enjoyed the beautiful spring day while taking in the sights and sounds along the course (e.g., taking note of road construction and identifying mental landmarks).  Breaking off from the course at 6200 South and Highland Drive, I returned to home.  In total, I was able to get in 19.2 miles with only mild tightness and soreness in my right hamstring.

For my non-running workout, I was able to complete my typical 300 sit-ups and 30 push-ups.

Continuing with my objective from yesterday to mentally prepare myself for this Saturday’s Salt Lake City Marathon, I set out early in the afternoon to run a large segment of the course’s second half.  After jogging down to 4500 South and 700 East, I ran miles 17.5-23.3 of the course the completed a lap around Liberty Park before returning home.  The total distance of this run was 12.8 miles and with the exception of the final full mile that I ran at marathon pace, at an easy pace.  In regards to my right hamstring, it’s still stiff, but no real soreness.  I believe the post-run stretching, icing, and work with the massage-running stick is paying off.

Finally, for my non-running workout, I was able to accomplish 300 sit-ups and 30 push-ups.

I woke up early this morning and went out for a nice 3.4-mile morning run before heading off to work.  My pace was 7:10 minutes per mile and 139 beats per minute; that is, I’ll be tracking my heart rate more especially in an effort to decrease it on early morning runs.  My wakeup workout involved running over to Millcreek Elementary up to 1500 South and back by way of Big Cottonwood Park.

After work I completed 6.7 miles on the treadmill.  In regards to this distance, 2.5 miles was at marathon pace and the remaining 4.2 miles at an easy pace.  Now I will commence four straight days of tapering before my big race on Saturday.

For my non-running workout, I completed my typical 300 sit-ups, 30 push-ups, 130 (30, 40, 50 lbs), and 60 (50 lbs) reverse curls.

Another snowstorm moved through the Valley this morning; however, I still managed to make it out for my sub-6:00-am run.  For this early morning run, I headed over to St. Mark’s Hospital, up to 1300 South and back to home by way of Big Cottonwood Park.  The total distance of this run was 2.2 miles at a relatively easy pace (7:38 miles per minute and 149 bpm).

Since it was a busy day at work, I headed home and out for an evening run.  For this run I ran around the neighborhood and over to Big Cottonwood Park where I completed two-and-a-half laps around the softball complex before heading home.  The total distance of this run was an even 2.0 miles at an easy pace.

In regards to my non-running workout, I completed my typical 300 sit-ups and 30 push-ups.

For my sub 5:00 am run, I headed out and around my neighborhood and over to Big Cottonwood Park where a completed a single lap around the softball complex before heading back.  The total distance of this run was 1.5 miles at a relatively easy pace (7:19 miles per minute and 152 bpm).

Following another busy day at work, I headed home and out and for an evening run.  This workout involved running around the neighborhood and to over to St. Mark’s Hospital, up to 1300 South and back to home by way of Big Cottonwood Park for a total distance of 2.2 miles.

Finally, my daily non-running workout consisted of 300 sit-ups and 30 push-ups.

Today marked my second to last day of tapering before Saturday’s marathon. Following the end of my work week (i.e., I always enjoy taking the day off of work before a marathon), I headed to the Salt Lake City Marathon Expo at the Salt Palace to pickup my race packet before heading home and out for an evening run. For this workout, I ran around my neighborhood and up to the Smith-Kiln Chimney before heading home. The total distance of this run was 4.4 miles at an easy pace.

In regards to my non-running workout, it was just another day of my standard 300 sit-ups and 30 push-ups.

Following an excellent night of sleep, I ate a nice breakfast then went back to bed for a nap before going out for my final day of tapering before the Salt Lake City Marathon. This was an errand run up to REI in which I ran a few miles to and from the bus stop in order to get to the store (i.e., I rode the bus up the major hill from my house to REI in order not to work my legs too much before tomorrow’s race). After I picked out a new backpack and some protein bars, I headed home and called it a day. In total I ran 4.5 miles at a very relaxed pace.

For my marathon-eve non-running workout, I completed 300 sit-ups and 30 push-ups.

Waking up early this morning (i.e., 4:30 am), I packed up my gear, GUs, and water then did some stretches before heading out.  It took 25 minutes to drive up to the starting line at the Olympic Legacy Bridge at the University of Utah.  This gave my just over 30 minutes to do some more stretches and to change out of and drop off my warm-up clothes before heading to the front of the starting line.  Near the front of line, I ran into one of my weekend running buddies from the Salt Lake Running Company group who was participating in the half marathon.

After a stirring rendition of the National Anthem by a member of the Armed Forces, Salt Lake County Mayor Peter Corroon started the 7th annual Salt Lake City Marathon.  Unlike last year’s where I had a pace per minute range on my miles splits of 1:13 (i.e., 6:00 – 7:13), my range was greater this time around at 1:57 (i.e., 5:45-7:42).  This larger range reflects that I got off to a much faster start than last year’s race (i.e., my first four mile splits 5:53, 5:57, 5:45, and 5:51), but my finish was much slower with miles 23-25 being a painful struggle (i.e., 7:11, 7:10, and 7:42).  My theory is that my relatively slow finish was a result of wearing racing flats and the warmer weather.  This was the first marathon in which I wore racing flats and by mile 23, my legs were feeling really tired (especially my quads which were thrashed).  In addition, the weather warmed up significantly during the second half of the race and I don’t believe that I took in enough liquids during the first half when it was nice and cool; therefore, I was pretty dehydrated during these last few miles and at the finish line.

Overall, it was a good experience.  I finished in a time of 2:49:28, which is a minutes-per-mile pace of 6:29.  Even though I was unable to PR (1:53 behind my fastest marathon time), this was my second fastest marathon.  I ran the first half in 1:21:24, which was a 1:06 faster than goal pace; however, I hit the wall at miles 20 (in which I was just seconds behind my 6:17 goal pace) and just bonked at mile 23.  However, I improved my Salt Lake Marathon personal best time by 2:18.  Now I know that I have a lot to work to do in regards to strengthening my legs in order to take advantage of the lightness of wearing racing flats during a marathon.  Plus, I needed to work on getting more consistent with my internal workouts.  Tough races always provide a lot of motivation it improve.

Finally, I completed my non-running workout before and after the race that consisted of 300 sit-ups and 30 push-ups in total.

With the Salt Lake City Marathon being in the books, today marked the first day where I focused my training on preparing for the Wasatch Back Relay.  Consequently, I did a hill workout by running over to Murray Holladay Road up to Olympus Hills Park then up to Oakridge Elementary.  Once at the school, I completed a single lap around the school’s running path before heading back to home.  The total distance of this run was 10.7 miles at a relatively easy pace (9:54 miles per minute and a heart rate of 131 bpm).  In addition to the hill workout, my sore and tired legs from yesterday’s race provided perfect Wasatch Back training.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, and 10 metronomes.

Happy Patriot’s Day!  After a two-weekday hiatuses from my sub-6:00-am workouts, I ventured out this morning and completed 2.3 miles at an easy pace (i.e., 7:59 miles per minute and a heart rate of 143 bpm).  For this wake-up workout, I ran up to Saint Mark’s Hospital, over to 1300 South, then back to home by way Big Cottonwood Park.  Before I headed off to work, I set my VCR to record the 114th Boston Marathon!  Very exciting and best of luck to everyone taking trip from Hopkinton to Boston today!

After a short night of sleep due the Jazz playoff game that ended just before mid-night, I took it easy for my sub-6:00-am run.  For this run, I ran around the neighborhood then over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back.  The total distance of this run was 1.4 miles at an easy pace.

Following a busy day at work, I hit the treadmill for an easy-pace 1.6 mile run.  Then I stepped off the treadmill and out of the gym and covered 3.7 miles at a relatively easy pace around the International Center and over the Airport Bike Path.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, 40 (50 lbs) curls, and 20 (50 lbs) reverse curls.

I slept in a little bit this morning; therefore, for my non-running workout I was only able to get in an even 1.0 mile before 6:00 am.  For this morning wake-up jog, I went up to Hill View Drive then back to home after doing a half of a lap around the neighborhood (time of 8:04 and a heart rate of 143 bpm). 

Following work, I hit the treadmill for 1.2 miles (seven-tenths of a mile at marathon pace) before catching my bus home. With my legs still feeling a little tired from Saturday’s race, I decided it was a good day for a recovery day. Consequently, went for a short evening jog around my neighborhood then over to Big Cottonwood Park and back to home. The total distance of this run was 3.1 miles.

In regards to my non-running workout it was my standard 300 sit-ups and 30 push-ups.

Staying late at work to follow up on the deliverables before the weekend, I headed home and out for an evening run.  My legs felt fully recovered from last week’s marathon!  As a result, while listening to the first half of what turned out to be a very impressive Game #3 win by my Jazz over the Nuggets, I ran over to the Cottonwood Country and back by way of Big Cottonwood Park where I completed a single lap around the softball complex before heading home.  The total distance of this run was 8.2 miles at a relatively easy pace.

Finally, for my non-running workout it was my standard 300 sit-ups, 30 push-ups, and 20 (50 lbs) curls.

I woke up early this Saturday morning and did some stretching then a warm-up run over to Big Cottonwood Park and back before heading up to Shriners Hospital for the 5th annual Alta Club 10k.  This was actually the first 10k race that I have ever participated in.  Meeting up with two of my team members on the Shoulda Bought Puts Wasatch Back Relay Team, we completed the 10k course that went from Shriners up 11th Avenue then around Memory Grove to the 3.1-mile turnaround point at the northeast corner of the State Capital Building and back.  As my following mile splits show it was downhill on the way out and a nice uphill climb on the return trip: 5:31, 5:23, 5:42, 6:04, 6:17, 6:08, and 0:59.  My finishing time was 36:04 (5:49 pace) on this scenic course and it was perfect weekend weather for running.  In addition, it was great to meet up with fellow FRB member Cheryl who finished 4th overall and I finally discovered what BBK stands for (sounds like a fun running group)!

After the race, I got in some extra mileage by running from Shriners to Big Cottonwood Park where I completed two-and-a-half laps around the softball complex before heading home.  This post-race run was 9.5 miles albeit at a much slower pace than my 10k-race pace (i.e., 8:58 minutes per mile).

While finally getting around to watching my tape recording of the Boston Marathon (great races on both the men and women sides), I was able to get in my standard non-running workout of 300 sit-ups and 30 push-ups.

Early this Sunday morning, for the first time since I injured my foot at the end of last year, I went out for a run wearing my Vibram Five Fingers.  For this workout, I ran over to Millcreek Elementary, up to 1500 South and back to home by way of Big Cottonwood Park.  The total distance of this run was 3.3 miles at an easy pace.

After a short night of sleep after a big late-night win by my Jazz over the Nuggets in Game #4, I still managed to get out of a sub-6:00-am run.  For this workout, I ran over to Big Cottonwood Park and completed a single lap around the softball complex before heading back.  The total distance of this run was 1.3 miles an easy pace (8:02 minutes per mile and a heart rate of 157; more evidence of a high early-morning rate).

For my post-work run, I completed 2.4 miles on the treadmill (1.7 miles at marathon pace) then I headed out home and out for an addition 2.5-mile easy pace run around the neighborhood then over to Big Cottonwood Park and back.

Finally, I was able to complete my typical non-running workout of 300 sit-ups and 30 push-ups before calling it a day.

This morning, I got up at 4:45 am and after doing some stretching headed out for a nice sub-6:00-am hill workout.  I ran over to Saint Mark’s Hospital then just headed up the hill on 3900 South to 2300 East before turning around.  The total distance of this run was 5.2 miles and I was able to get in two miles at marathon pace (overall, 7:12 minutes per mile and a heart rate of 142).

After another busy day at work, I was feeling pretty tired; therefore, I headed home and finished off the day with a 1.2 mile jog around the neighborhood.

For my non-running workout, I completed 300 sit-ups and 30 push-ups.

Having to get to work extra early today, I was unable to get in a wakeup run.  Consequently, I got in all my running after work on the treadmill which consisted of 6.3-mile tempo run.  In regard to this distance, 2.2 miles were an easy pace while 4.1 miles were at marathon pace (total time 44:55 for an average pace of 7:07).

My daily non-running workout consisted of 300 sit-ups. 30 push-ups, and 40 (50 lbs) curls.

After a long day at work and before heading home to pack for my week-long trip to Canada, I hit the treadmill for another temp run.  For this run, I completed 6.2 miles with 1.5 miles at an easy pace and 4.7 miles at marathon pace (total time 42:52 for an average pace of 6:55).

In regards to my daily non-running workout, I was able to accomplish 300 sit-ups. 30 push-ups, 80 (50 lbs) curls, and 40 (50 lbs) reverse curls.

Today marked my first trip outside the United States, albeit barely outside of the USA; that is, crossing the border from Detroit to Windsor to take a CFA exam preparation week-long course at the University of Windsor.  As a result, it was my first time running in a foreign country.  After checking into my dorm room and taking a nap, I headed out for run down from Alumni Hall to the Riverside Parkway Trail, I followed the trail north until it came to an end due to construction (i.e., about a half of a mile past the Windsor Caesar Casino and Hotel) then ran back by way of the University of Windsor’s gym.  By the way, this school has exceptional indoor and outdoor tracks.

At the University of Windsor’s gym, I completed my non-running workout which consisted of 300 sit-ups, 30 push-ups, 180 curls (50 lbs, 45 lbs), and 50 (30 lbs) reverse curls.

After breakfast and before my first class, I ran from Alumni Hall to the Riverside Parkway Trail.  On the trail, between the Ambassador Bridge and Windsor Caesar Casino, I accomplished three laps (i.e., West and East).  While taking the laps on this trail, I enjoyed watching people fish from the piers and admiring the Detroit Skyline on the other side of the river.  The total distance of this run was an even 16.0 miles at a relaxed 8:21 minutes-per-mile pace.

For my non-running workout, I was able to complete 300 sit-ups and 30 push-ups.

It was a busy Sunday of taking classes and studying for the CFA, however I was able to get a run in before and after class.  In the morning, I went for a wake-up call around the University of Windsor campus and in the evening my run was from Alumni Hall to the River Parkway Trail then down to Reasume Park and back.  On the way back, the rain started to come down, which made for an exciting experience.  In total, I covered 16.1 miles at an easy pace (8:06 minutes per mile).

In regards to my non-running workout, I accomplished my typical 300 sit-ups and 30 push-ups.

Today was my first day of full CFA Level #2 review classes; therefore, I was only able to get in a morning run.  However, I got in a good wake-up run in which I ran from Alumni Hall to the River Parkway Trail then down to the Windsor Caesar Casino and back.  I met up with a few other classmates on this out and back run, which were from various cities throughout the United States and Canada.  It was neat to see a number of runner out for a morning run.  The total distance of this run was 6.2 miles at an easy pace  (7:32 minutes per mile).

Finally, for my non-running workout, I completed another day of 300 sit-ups and 30 push-ups.

Before another full-day of CFA Level #2 review classes, I hit the streets of Windsor for a nice 6.3-mile easy pace run (7:56 minutes per mile).  Getting a little tired of running on the River Parkway Trail, I headed into East Windsor to the Mic Mac Sports Park (i.e., and enormous park consisted of numerous baseball and soccer fields) and back to Alumni Hall.

My daily non-running workout consisted of 300 sit-ups and 30 push-ups.

It was another pre-class run this morning.  For this run, I ran from Alumni Hall to downtown Windsor then over to and back by way of the River Parkway Trail.  The total distance of the wake-up run was 6.3 miles at an easy pace (7:33 minutes per mile).

For my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.

Wanting to get away from the traffic and the city a little bit, I headed to North Windsor for my pre-breakfast run.  Starting out from Alumni Hall, I ran up to and down South Cameron Road for a couple of miles before heading back.  This road consisted of little traffic and lots of swamp land.  In total, I completed 6.5 miles at a relatively easy pace (7:39 minutes per mile).

In regard to my non-running workout, I was another day of my typical 300 sit-ups and 30 push-ups.

It was the final day of my CFA Level #2 class; therefore, I went on a short morning run and after class ended, I relaxed and celebrated a little bit by going out for a mid-afternoon run.  My morning workout consisted of a run over to the University Windsor's track and back to Alumni Hall.  In the afternoon, it was a fun sightseeing run to downtown Windsor and over to Walker’s Candy Store and back to the University.  The total mileage of this run was 11.3 miles at an easy pace (9:19 minutes per mile).

Lastly, for my non-running workout, I completed my typical 300 sit-ups and 30 push-ups.

Before catching a cab to the Detroit Airport and my flight back home to Salt Lake City, I woke up early for one last run in Windsor.  The night before, when looking at a map of the city, I decided to make this a destination run to Lake View Park and Marina which overlooks Lake St. Clair (approximately 8-9 miles away from the dorms I was staying in).  When I woke up and headed outside of Alumni Hall, it started to rain.  A half mile into the run, it really started to pour and I had a few thoughts about turning back.  However, I was determined to reach my destination and after two miles the weather quickly changed and the sky started to clear up which made for a great sunrise.  I made it to Lake View Park and Marina and admired the view!  On the way back, it was a battle against the wind, but I made it in time to get to the airport.  In summary, I completed 17.3 miles at an easy pace (8:28 minutes per mile).

When I got back to Salt Lake City, I completed my daily non-running workout of 300 sit-ups and 30 push-ups.  It feels great to be home!

Happy Mother’s Day! On an absolutely beautiful Sunday afternoon along the Wasatch Front, I ran over to the Cottonwood Country Club then to the Brickyard Shopping Plaza before returning to home. In total, I completed 10.1 miles at an easy pace (8:28 minutes per mile). By the way, it feels great to be running at elevation (i.e., SLC is approximately 4,200 ft; whereas, Windsor is around 500 ft above sea level)!

Finally, for my non-running workout, I completed 300 sit-ups and 30 push-ups.

Following a week-plus of solid running, it was absolutely a recovery day for me.  As a result, after work I headed home and out for an evening run up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back.  It was a little rainy during this 4.4-mile-easy-pace run (9:32 minutes per mile), but not too bad.

In regards to my non-running workout, it was just another day of 300 sit-ups and 30 push-ups.  When I get caught up on everything (probably by the end of the week), I will need to put in some time lifting at the gym.

Following a busy day at work, I did not have time for the treadmill.  Consequently, I headed home and out for an evening run.  As the rain fell, I ran up to Olympus High School where I completed a single lap around the school’s track before heading back home and calling it a day.  In short, a tough 6.8-mile easy pace run (9:21 minutes per mile) that was glad to complete.

Lastly, for my non-running workout, I was able to complete 300 sit-ups and 30 push-ups.

After two days of running at a relatively slow pace and another busy day at work, I hit the treadmill for a 0.7-mile warm-up run (half of a mile at marathon pace).  Following my commute home, I headed out for an evening run around the neighborhood then over to Millcreek Elementary and back to home by way of 1500 East and Big Cottonwood Park.  Even though I kept this run to a relatively easy pace, I concentrated on picking up the pace during this run and ended up covering a total of 5.7 miles at an average pace of 8:07 minutes per mile.

In regards to my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.

Following another busy day at work, I headed home and out for an evening run.   This workout consisted of running around the neighborhood then up to the Smith-Kiln Chimney at the Brickyard.  I circled the Shopping Plaza then headed back by way of 1300 & 1500 South and through Big Cottonwood Park to home.  The total distance of this run was 6.2 miles at an easy pace (i.e., 8:43 minutes per mile).

For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Since it was the Friday after coming back to the office from a week of PTO, it was a busy day getting caught up on everything before the weekend.  Consequently, I took a late-afternoon break from work in order to get some miles in on the treadmill.  After a half mile warm-up jog, for the first time since training for the Salt Lake Marathon, I was able to get in some serious speed play by doing 3.0 miles of half-mile intervals on the treadmill (i.e., the slow halves at 9.2 miles per hour and the fast halves at 11.2) in a time of 17:51.  I cooled down by gradually decreasing my speed over 1.9 miles (i.e., a tenth of a mile at threshold pace, half mile at marathon pace, then 1.3 miles at an easy pace).  Next week, I’ll try to get in one more set of intervals (in other words, up my workout to four miles of intervals).

For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, 70 (50, 40 lbs) curls, and 20 (50 lbs) reverse curls.

For the first Saturday in over a month, I jogged 3.45 miles into Sugar House to meet up with my good friends at the Salt Lake Running Company for a group run.  We busted out 6.4 miles at marathon pace (total time of 42:51; 6:42 minutes per mile) in a run that involved going up Liberty Park, completing two laps around the woodchip trail, and then heading back to the store.  It was great to get caught up with everyone.

For the second part of my run, I ran up to the University of Utah and completed a mile on the Shoreline Trail before heading back home.  The total distance of this run was 15.25 miles at an easy pace.

With the Wasatch Back being almost one month away (to be exact, one month and two days), I decided to get in some hill work.  As a result, a beautiful and warm Sunday afternoon, I headed out through Big Cottonwood Park and up to the neighbors to Oakridge Elementary.  It was a tough climb and my legs were feeling a little bit heavy.  I glided back down (knocking out one mile at marathon pace) for a total distance of 10.6 miles at an average pace of 8:23 minutes per mile.

Finally, for my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, and 10 metronomes.

Following a busy Monday at work, I did a tempo run on the treadmill. Increasing the pace throughout the workout, I completed a 5k at any easy pace and a 5k at marathon pace (total time 44:49, pace 7:14 miles per minute). It felt good to pick up the speed a little bit!

In regards to my daily non-running workout, I completed 300 sit-ups and 30 push-ups.

I’m getting back to consistently completing interval workouts on the treadmill to prepare for the Wasatch Back! This one consisted of a half-mile warm-up before 4 miles of half-mile intervals (the slow halves at 9.2 and the fast ones at 11.2 miles per hour). I followed my intervals up with a 1.8-mile cool-down run.

For my daily non-running workout, I completed 300 sit-ups and 30 push-ups.

After work, I hit the treadmill for 1.3 miles then headed home and out for another run that of running around the neighborhood then up to St. Mark’s Hospital and back to home by way of Big Cottonwood Park (2.9 miles). Legs were a little bit tired today; therefore, I’m writing it off as a much needed recovery day.

My daily non-running workout consisted of 300 sit-ups and 30 push-ups.