Rosswog Running Blog

Due to yesterday’s long-slow run, Super Bowl Sunday was absolutely a recovery day for me.  However, my legs did not feel bad and I felt like I still had some gas in the tank after yesterday’s run.  As a result, I did a total of 5.6 miles of running outside at an easy which consisted of an errand run to Great Clips and Smith’s.  In addition, today was the first day where it was warm enough that I could wear shorts outside!  However, while I was jogging in place waiting for the street light to change, a lady who was all bundled up asked, “Aren’t you cold?”

During the Big Game, I did get in 630 sit-ups, 20 push-ups, a 70-second plank on elbows and toes, 24 side planks (elbow-floor touches), a 90-second wall sit, 12 bridges (held each for approximately 10 seconds), and 20 metronomes.

After work, I did a 5.2-mile run on the treadmill at marathon pace (five-mile time of 34.26).  I was also able to get in a short 1.1-mile run outside at an easy pace after I got home.  Overall, my legs felt strong after Saturday’s long run and I am looking forward to doing a speed workout tomorrow.

My non-running workout consisted of 200 sit-ups, 230 (16, 30 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Unfortunately, due to working some overtime at work, I was unable to get in my speed workout today; that is, during the winter (when all the local tracks are covered with snow and ice) I only do my speed work on the treadmill.  Since I have tomorrow off of work, my speed workout will just have to wait until Thursday.  However, after I got home from work, I went for a late evening run that went from Big Cottonwood Park to the Cottonwood Country Club and back.  The total distance of this run was 6.7 miles at an easy pace.

In regards to my non-running workout it was very limited today since I did not get to the gym after work.  However, I did get in 230 sit-up and 15 metronomes.

With having the day off from work, my entire running workout was outside.  In the morning, I jogged home from my dentist appointment and in the afternoon I ran to Westminster College (i.e., my old stomping grounds) and back.  Both runs were at a relatively easy pace for a total of 13.7 miles.

In addition, during breaks from studying for the CFA, I did 440 sit-ups, a 70-second plank on elbows and toes, a 90-second wall sit, and 20 metronomes.

I finally got back to working on my speed today.  After I got off work, I completed 3 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5) in a time of 19:09.  In addition, I did a 0.2-mile cool-down run at marathon pace and a 1-mile run outside at an easy pace.

During my breaks at work, I did get in a little weight lifting by doing 100 (30 lbs) curls and 30 (60, 50 lbs) reverse curls. After work while listening to the Jazz run the Mavericks out of the building (115-87), I did 660 sit-ups, a 70-second plank on elbows and toes, 15 bridges (held each for approximately 10 seconds), and 20 metronomes.

After work, I did 3.7 miles of running on the treadmill of which 3.2 miles were at marathon pace and 0.5 miles were at an easy warm-up and cool-down pace.  When I got home I went for an evening run taking two laps around the softball complex at Big Cottonwood Park while listening to the Jazz pull out an close road win over the Kings.  The total distance of this run was 1.7 miles at an easy pace.

My non-running workout consisted of 450 sit-ups, 15 bridges (held each for approximately 10 seconds), 20 metronomes, 180 (16, 30, 40 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Another perfect Saturday (i.e., clear sky, sunny, and cool temperatures) for running!  I did sort of a time trial run today by trying to push the pace on my run from home to the Cottonwood Country Club then finishing up at Big Cottonwood Park where I ran around the softball complex until completing a total distance of 7.1 miles.  I finished this time trial in a respectable 47:51 (i.e., a 6:44 minute per mile pace).  Also, I did a 0.7-mile cool-down run home from the park.  In the afternoon and evening I completed 2.7 miles of additional running at an easy pace mainly by running from the Trax station to the Marriot Library and (after studying for the CFA for 3.5 hours) then from the library to the bus stop.

I had a limited non-running workout today that consisted of 230 sit-ups and 15 metronomes.