Rosswog Running Blog

At 4:45 am, I was awoken from my sleep by a phone call requesting that I get to work; therefore, so much for the short Sunday morning run I was hoping to get in before heading off to the office.  However, after a busy day, I dug down deep and ground out 21.4 miles on the treadmill in a time of 2:41:46 (i.e., a pace of 7:34).  This was a PR and it took me a good ten miles to get into a groove.

For my non-running workout, I completed my typical routine of 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (barley made it my minimum hold time)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: two servings of fruit and a salad

Happy MLK Day!  My ultra marathon at work continued today.  Due to a couple of long weekend runs and a lack of sleep, today was absolutely a recovery day.  Consequently, to get away from the office and to get some fresh error, I went on a late-evening, 4.1-mile jog up to the Smith-Kiln Chimney and back before turning in.

My non-running workout consisted of the typical of 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (just trying to achieve my minimum until I get caught up at work)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: a big salad and an apple

It’s starting to become a little bit like Groundhog Day; that is, another early-to-arrive-late-to-leave day at the office followed by an evening run up to the Smith-Kiln Chimney and back.  For this run, I was able to get in 4.4 miles at an easy pace (i.e., 9:30 minutes-per-mile). Then I went straight to bed in order to get as much sleep as possible.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (was able to hold this one pretty good, but cut it off when I reached my minimum time)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: two servings of fruit (need to step-it up on this challenge)

Wednesday nights means stair-intervals at the office!   After a day in which we all worked shifts between 14 to 16 hours long, I met up with my colleagues to train for the Fight for Air Climb.  The aim for this workout was to run as may stair repeats (from the first floor to the third floor of our office building) as possible in 50 minutes.  While wearing my 12lbs weight vest, I was able to achieve 66 repeats which equates to 3.3 miles in a time of 49:40 (i.e., a 15:03 pace).  Then I cooled down with a 5k on the treadmill before heading home.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (brutal and barely able to complete)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: vegetable rolls and a serving of fruit

Following another busy day at work, I hit the treadmill for 4.1 miles at an easy pace.  I would have gone for a longer distance, but I did not want to sacrifice much needed sleep just to get in a couple of extra miles.

In regards to my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (keeping it at two until next week)

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

Thank goodness it’s Friday! After work, I completed another 4.1 miles at an easy pace. Just another sluggish run, thus I figured it best to get some sleep and hit the streets for a couple of long runs this weekend.

For my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge: 2:00 (trying to keep it at two until next week)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: a salad, but nothing else

This morning I woke up and jogged 3.4 miles down to the Salt Lake Running Company for a group run.  Unlike last week’s really tough 10-mile stress-test with BJ, I just did not have the speed today.  As a result, I ran to Liberty Park and completed four-and-a-half laps before returning to the store.  I completed this 10 miler in a time of 1:09:50; that is an average pace of 6:59.  My splits were as follows: 7:07, 7:01, 7:05, 7:18, 7:03, 6:47, 7:05, 7:07, 6:51, and 6:23.

In short, my effort level felt like a 6:30 pace, but I was running close to a 7:00 pace.  However, it was awesome to see all of the SLC-half-marathon-in-training runners that made it out for the workout!  There seemed like there was 200 of them and when running back to the store down 600 East, I felt like I was running in a race since there were so many of them.  It’s really neat and motivating to see so many people pushing themselves on a Saturday morning!  Also, the SLRC informed me of the great news in that they will be able to supply the bags for our Fight for Air Climb race, which totally made my day!!!

After, jogging 3.4 miles back to home I ran 1.5 miles over to the store and back to pick up some groceries before calling it day.  Really, besides my non-running workout, I just read the latest edition of Running Times and slept all day.  I needed a day like today.

Thinking about my non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (again, keeping it at two until next week)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: two Naked fruit smoothies, whole-wheat pancakes, whole-wheat pasta with a tuna white sauce