Rosswog Running Blog

Happy Super Bowl Sunday!  Before settling in for the pre-game show to the Big Game, I headed out for a mid-morning run over to Granite High School.  Going by way of 4500 South and 500 East, I was able to practice running miles 17.8-20.5 of the Salt Lake Marathon Course.  Once at the high school, I did a stair workout on the football field’s bleachers in order to practice for my tower run that is coming up at the end of the month.  I ran sixty flights on the bleacher before knocking you four laps on the track.  Then I jogged back home for a total distance of 8.5 miles.

In regards to my non-running workout, I was able to accomplish 300 sit-ups, 30 push-ups, a 60-second plank on elbows and toes, and 10 metronomes while watching the Saints defeat the Colts in the Super Bowl.

My legs actually felt strong today after recovering from yesterday’s bleacher workout.  However, I took to relatively easy today after a weekend of some intense workouts by running 4.2 miles on the treadmill after work (1.2 miles at marathon pace and 3.0 miles at an easy pace).  In addition, I jogged a half a mile home from the bus stop to complete my running workout for the day.

Lastly, for my non-running workout, it was the typical 300 sit-ups and 30 push-ups.

Since I worked a long day and the Jazz were playing in a late game against the Clippers, following work I headed home and out for a late evening run with my walkman.  For this workout, I ran over to Big Cottonwood Park and completed twelve laps around the softball complex while listening to the Jazz win their ninth game in a row.  In total, I was able to get in 6.2 miles at an easy pace.

Also, for my non-running workout I completed my typical 300 sit-up and 30 push-ups.

For the first time since training for the Philadelphia Marathon (11/13/2009), I did a serious speed workout on the treadmill. Even though I usually suffer through interval workouts, I actually felt pretty good during the course of this workout (i.e., my right calf held up, just a little tight at times). In total I completed 6.0 miles of half-mile intervals on the treadmill (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 37:23. I followed this interval workout with a 0.2-mile cool-down at marathon pace and a 0.6-mile jog.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 50 (30 lbs) curls, and 20 (50 lbs) reverse curls.

Following work, I jumped on the treadmill and ran an even 4.0 miles (3.6 miles of this distance was at marathon pace).  In addition, after I got home, I went out for an evening, 0.8-mile jog around the neighborhood before calling it a day.

My non-running workout consisted of 300 sit-ups and 30 push-ups.

Since I’m a huge fan of the Olympics, I tried to get in my running workout before the Opening Ceremonies of the 21st Winter Games in Vancouver.  Consequently, I hit the treadmill for 3.2 miles following work (2.7 miles at marathon pace), before heading home.  After I got home, I immediately headed back out for an easy-pace 5.2-mile run up to the Smith-Kiln Chimney and a lap around the Brickyard Shopping Plaza before returning just in time to see team USA march into the stadium. 

While taking in the Opening Ceremonies, I completed 300 sit-ups and 30 push-ups for my daily non-running workout.

With my right calf close to full strength (a little tightness, but no soreness) for the first time since mid-December, I decided to get in my longest and toughest workout of 2010.  This was really a three-part workout which started with an early morning 2.1-mile jog up to the Salt Running Company where I met up with my weekly running group.  With this group, I ran 6.5 miles at marathon-pace (i.e., just under a 6:50 pace) on our typical course which consist of two laps between 1900 and 1700 East and 3900 and 2400 South. 

Following this group run, it started to rain as I jogged 3.7 miles up to 3900 South and over to Skyline High School for a speed workout on the school’s track.  Meeting up with a couple of my Wasatch Back teammates, we jogged a warm-up lap then completed a Yasso 400 workout; that is, repeating ten times running a 400 at threshold pace followed by an easy/recovery pace 200.  My average pace for the threshold 400s was 1:24 (easy-pace 200s was 1:20) with the following splits: 1:21, 1:21, 1:25, 1:25, 1:24, 1:23, 1:23, 1:27, 1:26, and 1:25.  In order to reach my objectives, I need to go faster; however, this was not a terrible pace considering I was running on tired legs and a quarter of the track was still covered in icy, slushy snow.  In order to cool down from the Yasso 400s I jogged two laps of the track before running twelve flights of the bleacher then five more laps of the track as a cool down.

The third and final phase of my workout commenced with a downhill 5.3-mile run back to home at a relatively easy pace.  By the way, the last three miles of this run, I really felt it as my legs began to tire and my energy level dropped.  However, following a late breakfast, I headed back out and up to the University of Utah’s library to study for the CFA.  Jogging to and from the bus stops I was able to get in 2.9 more miles before calling it a day.

Finally, for my non-running workout, I completed my typical 300 sit-ups and 30 push-ups.