Rosswog Running Blog

Today was by far the most beautiful day in the Salt Lake Valley for 2011; that is, sunny and upper 50s.  However, I was really stiff and sore from yesterday’s 10k (especially my dreaded hamstrings).  It’s funny, if you are continuously doing recovery workouts on the treadmill and the elliptical machine then bust out a sub-6:00 pace 10k, your body sure feels it the next day.  With the Salt Lake Marathon almost two months away, I have my work cutout for me. 

Anyway, I headed out into the perfect weather and jogged 3.6 miles over to the Lions Recreation Center they back to home just to test out my leg.  I had to dig down deep (i.e., I was seriously thinking about calling it day due to the soreness), but I could not resist the nice weather (i.e., it was the first day that I was wearing shorts for an outdoor run this year) I headed out for a run up to the REI, down to Kinko’s, back to home, then to Harmons to pick up some groceries before returning to home and calling it a day.  My total mileage from this run was 15.7 miles at an easy pace.

My non-running workout consisted of another 300 sit-up day.

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a fruit and big serving of veggie chili

I love sleep!  Taking a half day of PTO today to attend a later morning meeting at the American Lung Association, I just slept in and I will call it recovery from a nice weekend of running.  However, I did make it out for a morning 6.5-mile run up to the Holladay Library and back (total time 59:25; an average pace of 9:09 per mile).  For this run I tested out my new Garmin 310 (i.e., I’m in the process of mailing the 405 in to be replaced) which is bigger and a little bit different than the 405 I’m use to, but it performed really well.

For my non-running workout, it was another day of 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

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

Today was a recovery day for me in that following a busy day at work I headed straight to the gym and knocked out 4.2 miles on treadmill at an easy pace.  My hamstrings are still a little bit tight from Saturday’s 10k, but improving.

My non-running workout consisted of 300 sit-ups and 30 reverse curls (50 lbs).

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a fruit and a big salad

Following work, I went for a run outside to test out my new Garmin 310.  A snowstorm was moving into the Valley and the wind was just beyond blustery; therefore, I was not able to complete a full lap around the International Center before ducking back into the office for relief.  The total distance of this run was an even 4.0 miles at an easy pace.

Since it was Wednesday, I hung out at work and meant up with my colleagues and friends for a stair workout in order to prepare for the Fight for Air Climb.  In total, I was able to get in 105 repeats while wearing a 12 lbs weight vest.  By my calculations, the total distance of this workout was 5.25 miles.

In regards to my non-running workout, I was able to complete 300 sit-ups.

Five-Minute Plank Challenge:  2:10 (made my back just a little bit sore)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a fruit and whole-wheat pancakes

Once I got home from work, I headed out for an evening run over to Kinko’s to get a few colored copies made for our Fight for Air Climb and back.  The total distance of this run was 4.6 miles at an easy pace (i.e., 9:43 minutes per mile).

For my non-running workout, it was another 300 sit-up day.

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  an apple

After a busy workweek, I hit the treadmill for 8.2 miles at a relatively easy pace.  I broke this run up in that I completed the last mile in my Vibram Five Fingers, which gave my feet a good workout.

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

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  an apple and oatmeal

Since it was Saturday, I woke up early and jogged 3.3 miles down to the Salt Lake Running Company to meet up with the gang for a group run.  In total, we knocked out 6.5 miles at a relatively easy pace by running down to the store and completing two laps around Liberty Park before heading back.

I followed this workout up by jogging back to Liberty Park and completing another lap around the park (4.1 miles) before meeting up with one of my Fight for Air Climb teammates to head down to the IHC Hospital in Murray to run some stairs.  At the hospital, I completed three repeats of the 14 flights of the tower.  My hamstrings began to tighten up, so I took it pretty easy during this half of a mile climbing stairs. 

After I got home, I went out for one more run, this one was a 6.4 mile jaunt up to the Holladay Library and back.  This extra was not only to get in some extra miles, but also to renew some books

In regards to my non-running workout, I was just able to get in 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a green peas