Rosswog Running Blog

This Sunday afternoon was short-wearing weather in the Salt Lake Valley; that is, mostly clear skies, sunny, and a snow-covered Wasatch Mountain Range.  I did an easy-pace 10.2-mile run that went from Big Cottonwood Park over to Murray Holladay Road, up to Holladay Boulevard, down Arbor Lane, through the Holladay neighborhoods to Walker Lane, over to the Cottonwood Country Club, then returning with a stop at Smith’s to pickup some groceries before heading home.

In addition to running, I took some time today to do the math on my stride measurements from Saturday.  There are 63,358.141 inches per mile (i.e., 39.37 inches per meter multiplied by 1,609.3 meters per mile); therefore, at my average stride of 51.125 inches, it takes me 1,239.279 strides to complete a mile.  As a result, it takes me 32,469.111 strides to finish a marathon.  My stride elasticity is 1.96%; in other words, if I am able to increase the average length of my stride by 1 inch, that would be 635.093 fewer strides per marathon (i.e., 32,469.111/51.125).

For my non-running workout, I did get in 610 sit-ups, an 80-second plank on elbows and toes, 24 side planks (elbow-floor touches), 12 bridges (held each for approximately 10 seconds), and 35 metronomes.

On this President’s Day, I took to the treadmill after work.  I completed 4.5 miles at marathon pace then ran 1.7 miles at an easy pace in my Vibram Five Fingers.

It was also day one for me of the push-up challenge, resting 60 seconds in-between the five sets which consisted of 10, 12, 7, 7, and a max-out set of 15 push-ups.  As a result, I accomplished a total of 51 good-form push-ups over the five sets which I absolutely felt all day and I am sure will be feeling even more tomorrow.  My other non-running work out consisted of 410 sit-ups, 160 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

I had a little bit of a chest cold today (i.e., a sore throat and persistent cough); therefore, I did not do my planned interval workout on the treadmill. I am a little disappointed, but I realize it is better in the long run to get my lungs healthy before trying to do a speed workout. However, I did get in 6.1 miles of running on the treadmill at marathon pace; that is, I made sure to drink plenty of water and not to push it to the point where I was breathing hard.

In regards to my non-running workout, it was really limited today in that I only completed 200 sit-ups and 100 (16 lbs) curls. In addition, I could not fully extend my arms over my head due to the soreness from day one of the push-up challenge.

My little cold persisted today; therefore, I took it easy with my workout.  After work, I ran 4.2 miles on the treadmill (a half a mile of this distance was in my Nike Frees).  Even though the mileage was short and I ran it at an easy pace, due to my cold I felt pretty exhausted afterwards.  I am looking forward to catching up on my sleep tonight.

In regards to my non-running workout, it was short and sweet in that I did 200 sit-ups, 30 (30 lbs) curls, and 10 (50 lbs) reverse curls.  Also, it was day two of the push-up challenge and I completed the five sets by doing 10, 12, 8, 8, and a max-out set of 17 push-ups for a total of 53 push-ups.

Still feeling the effects of my cold, I did another light workout today.  After work, I completed 6.3 miles at an easy pace on the treadmill (1.6 miles of this distance was in my Vibram Five Fingers).

After a good night’s sleep, I was able to increase my non-running workout that consisted of 330 sit-ups, 10 metronomes, 140 (40, 30, 16 lbs) curls, and 20 (60, 50 lbs) reverse curls.

I was still a little weak from my cold, but I felt much better today.  In fact, I did my entire running workout (albeit at an easy pace) outside.  After getting home from work, I went on my run that went from Big Cottonwood Park through Holladay neighborhoods to the Cottonwood Country Club and back.  The total distance of the run was 7.3 miles.

In regards to my non-running workout, I did 200 sit-ups and a total of 60 push-ups; that is, it was day three of the push-up challenge in which I completed the five sets that consisted of 11, 15, 9, 9, and a max-out set of 16 push-ups.

Almost completely recovered from my cold, I was able to get in a longer run today.  Another beautiful day along the Wasatch Front, I ran to Sugarhouse Park where I ran around both the outer and inner loops before heading back home.  The entire run was at an easy pace; therefore, I was able to enjoy the weather while listening to CFA study material on my iPod.

My non-running workout only consisted of 200 sit-ups that accomplished while watching my Jazz earn a 102-88 victory over the Hornets; a great and much needed win for Larry Miller, his family, and the state of Utah.