Rosswog Running Blog

Just really heavy legs today; that is, the interval workout, stair workout, and 5k that I did over the last 3 days sucked the life out of my legs.  However, I still got my run on.  I ran over to Big Cottonwood Park and completed one lap around the softball complex before heading up to Olympus High School.  Have not been in this part of town since the fall so I wanted to see how the track looked.  Okay, what the heck!!!  I really hate those artificial turf football fields because the lock down the track.  Oly is my track.  We always ran it during my Evergreen years (even during the summers) and I always enjoyed returning as a Farmer (it was a much better track than what Granite had).  I like the 8 lanes of the new track and the field looks like a college field, but what is the point if no one can use it?  The new West High track is great and open for others to use because it does not circle a pristine artificial field.  The new artificial turf looks great, but whatever was wrong with playing on real grass?  Anyway, after checking out all of the construction, I ran through Holladay on the Salt Lake Marathon course before heading back to home.  I was able to get in 10.2 miles at a slow pace, but for the second half my legs started to feel much better.

My non-running workout consisted of 300 sit-ups while watching the political news.

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  cooked up and ate a healthy chicken skillet

Today it was an early morning 6.5 miles on the treadmill.  Completed it all at an easy pace, but did the last 0.3 of a mile backwards (i.e., I was told that running backwards increases your stride).  In summary, a great recovery day in preparation for some speed play tomorrow.

For my non-running workout, I completed another day of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  two zero-fat blueberry yogurts

After a two mile warm-up on the treadmill, I completed the 911 interval 400s; that is a slow tenth of a mile at a 10:00 pace then a fast quarter of a mile at a 5:00 pace.  I complete 8 of these sets and for the last one I doubled the distance, so a half of a mile at a 5:00 pace.  Then I did a 4.7-mile cool down to finish off the workout.

My non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  two zero-fat blueberry yogurts

Dentist appointment this morning, thus I was unable to get in my running workout before work.  As a result of a really busy day in the office, I was only able to get in 2.2 miles after work at an easy pace.  I’m just counting this as a recovery day.

In regards to my non-running, I completed 300 sit-ups.

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  one zero-fat peach yogurt and a serving of oatmeal

Okay, Tuesday and Thursday are becoming my interval days.  We’ll see how long I keep this up.  Much like Tuesday’s workout, after a 2.2 mile warm-up on the treadmill, I completed the 911 interval 400s; that is a slow tenth of a mile at a 10:00 pace then a fast quarter of a mile at a 5:00 pace.  I did eight of these sets and for the last one I doubled the distance, so a half of a mile at a 5:00 pace.  Then I did a 4.9-mile cool down to finish off the workout.

My daily non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of oatmeal

TGIF!  I was able to meet up with Rob, a buddy from work, this morning for a treadmill workout.  I kept it pretty easy knowing that I am planning to meet up with Tobias on Saturday afternoon for a 20-25 mile run.  Consequently, I completed 7.8 miles at an easy pace and 2.5 miles at marathon pace before calling it a day.

To finish off this work week, my non-running workout consisted of 200 curls (10 lbs) and 300 sit-ups.

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  one zero-fat peach yogurt and a serving of oatmeal

A great long but not so slow run with Tobias for 25.5 miles today.  More later…