Rosswog Running Blog

This Sunday consisted of some dreary weather with a few rainstorms passing through the Salt Lake Valley.  However, these storms are a welcome sight because they clear out the bad air.  I did my first real hill workout for 2009 by running from home up through the neighborhoods and turning back at Brockbank Avenue; that is, about a mile above Wasatch Boulevard (essentially five miles of uphill and five miles of downhill running).  I completed the 10.3-mile run in 1:27:09 (i.e., a 8:20 minute per mile pace).  The best part of workout was running back downhill with the sound of raindrops pelting off the hood of my windbreak--just one of the many little things I love about running.

Compared to yesterday, I stepped up my non-running workout by doing 670 sit-ups, 10 push-ups, a 70-second plank on elbows and toes, 20 bridges (held each for approximately 10 seconds), and 20 metronomes.

After some showers during the day, it was a perfect evening for running.  Consequently, after work I headed home and went on a steady run up Murray Holladay Road.  I turned back around at Sharon’s Cafe (i.e., just above Olympus Junior High School) and had a nice view of the Murray/South Salt Lake part of the Valley at night.  Another thing I love about running is seeing the lights of the city on a late evening run. Total distance of the run was 7.2 miles at an easy pace.

In regards to my non-running workout, I did get in 510 sit-ups, an 80-second plank on elbows and toes, 24 side planks (elbow-floor touches), 20 bridges (held each for approximately 10 seconds), 30 metronomes, 130 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Tonight it was back to doing speed work on the treadmill.  After work, I did my standard interval workout consisting of 5 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I completed the five miles in a time of 31:56.  In addition, I did a 0.3-mile cool-down run at marathon pace and 1.2 miles at an easy pace wearing my Vibram Five Fingers.

Since my body was feeling a little bit worn down today, my non-running workout was a little bit of a challenge.  However, I did get in 400 sit-ups, 10 (100 lbs) bench presses, 160 (40, 30, 16 lbs) curls, and 40 (60, 50 lbs) reverse curls.

Following a long day at work, I did my entire running workout on the treadmill.  After doing a 0.3-mile warm-up run in my Nike Frees (I need to get in more simulated barefoot running in my Frees and Five Fingers--I have been slacking in this area), I did 5.3 miles of running at marathon pace.

For my non-running workout, I did get in 440 sit-ups, 20 metronomes, 130 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Since my legs recovered pretty well from the interval workout I did on Tuesday, I decided to try it again; that is, I have recommitted myself to doing at least two interval workouts per week--we’ll see how long this dedication last. After work, I took to the treadmill and completed 5 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I completed the five miles in a time of 31:50.  In addition, I did a 0.6-mile cool-down run at marathon pace and 1 mile at an easy pace wearing my Vibram Five Fingers.

My non-running workout consisted of 430 sit-ups, 10 metronomes, 150 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

On this Friday the 13th, after a week of long working days, I did a one-mile run at easy pace on the treadmill before heading home.  I then got my second wind after doing some stretching and headed out and accomplished 5.3 miles of running at an easy pace around the neighborhoods surrounding the vacant-Cottonwood-Mall lot.

For my non-running workout, I commenced the push-up challenge that I learned about from my fellow runners/bloggers (www.hundredpushups.com).  I was only able to due 21 good-form push-ups and was completely exhausted afterwards.  Since my arms were uncontrollably shaking while doing my 21st push-up, I will start out on week 1 of the program on Monday (i.e., by doing over 20 push-ups on the initial test, one can skip ahead to week 3).  I also did 500 sit-ups, 12 bridges (held each for approximately 10 seconds), 20 metronomes, 90 (30, 16 lbs) curls, and 50 (60, 50 lbs) reverse curls.

Today a snowstorm hit the Salt Lake Valley, which made for a challenging and fun run.  I ran from Big Cottonwood Park (taking one lap around the softball fields) to Sugarhouse Park where I did one lap around the outer loop followed by a lap around the inner loop before heading back home.  The total distance of the run was 14.5 miles at an easy pace.

In addition, due to the fresh powder, I was finally able measure the length of my stride.  Out of the dozen measurements I took (i.e., measuring the distance from toe print to toe print), my average stride is 51.125 inches in length when running at a comfortable pace.  My biggest challenge with running has always been to maximize my stride.  Now that I finally have a measurement of my stride, it will be interesting to see if all the training focused on increasing my stride is paying off.

My non-running workout consisted of 710 sit-ups, an 80-second plank on elbows and toes, and 32 metronomes.