Rosswog Running Blog

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

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

After running a pair of half-marathon training runs at an easy pace over the weekend, it was time for some speed play.  On the treadmill, I did my routine interval workout consisting of 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  In addition, I did a fifth of a mile cool down run.  At my work’s gym, I also got in 100 (30, 40lbs) curls and 40 (50, 60lbs) reverse curls before heading home.

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

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

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

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

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

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

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

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

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