Rosswog Running Blog

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

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

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

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

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

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

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

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

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

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

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

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

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

Started at Big Cottonwood Park ran to 45th South and 5th East to Liberty Park to The Gateway (i.e., the last 8.3 miles of the Salt Lake Marathon Course) then up to the State Capital building (1 lap around it) to the mouth of City Creek Canyon to the University of Utah by way of 11th Avenue to Sugar House Park then back to Big Cottonwood Park.

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

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