Rosswog Running Blog

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.