Rosswog Running Blog

This Sunday I went on a pleasant run from Big Cottonwood Park, over to Murray Holladay Road, up to Holladay Blvd, to 6200 South, down to 2300 East, to Fort Union Blvd, then headed back home.  Also, it felt great to get some practice on the Holladay Blvd portion of the Salt Lake Marathon course.  The total distance of the run was 12.2 miles at an easy pace.

Since my body was starting to regain a little strength after enduring my middle-of-last-week cold, I was able to increase my non-running workout by completing 410 sit-ups, a 90-second plank on elbows and toes, a 90-second wall sit, and 12 metronomes.

After work, I ran 5.1 miles on the treadmill at an easy pace; that is, still trying to regain my endurance from last week’s cold.  I followed up this run with a 1 mile jog around my neighborhood after I got home.

In regards to my non-running workout, it was day four of the push-up challenge in which I completed a total of 67 push-ups in five sets that consisted of 14, 14, 10, 10, and a max-out set of 19 push-ups.  During my breaks at work, I did 130 (40, 30, 16 lbs) curls and 20 (60, 50 lbs) reverse curls.  Also, while listening to the Jazz defeat the Hawks 108-89, I did 420 sit-ups and 20 metronomes.

Today, I was finally able to get back to doing a speed workout.  After work, I did an interval workout consisting of 3 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 three miles in a time of 19:12 (5k in 19:34).  In addition, I did 1.8 miles at a marathon pace and 1.6 miles at an easy pace.

While watching Obama’s first address to Congress, I did my non-running workout which consisted of 450 sit-ups, 230 (40, 30, 16 lbs) curls, 60 (60, 50 lbs) reverse curls, 10 bridges (held each for approximately ten seconds), and 25 metronomes.

With the weather warming up and a nice rain shower during the day, it was a perfect night for running. As a result, after work I headed home and ran around Big Cottonwood Park, over to Murray Holladay Blvd, up to Olympus Junior High School and back. The total distance was 6.6 miles at an easy pace.

My non-running workout consisted of 410 sit-ups, 100 (16 lbs) curls, and 20 (60, 50 lbs) reverse curls. It was also day five of the push-up challenge and I’m extremely disappointed in that I was unable to complete all five sets. I did a total of 72 push-ups, with the sets of 14, 16, 12, 12, and a max set of 14 push-ups. This max set was supposed to consist of at least 17 push-ups; therefore, I did a sixth set of 4 push-ups. For some reason push-ups are really difficult for me; as a result, I will probably repeat week two.

Today, I did a majority of my daily run on the treadmill.  After work, I did a 0.25-mile run at an easy/warm-up pace and followed this up with a 3.75 miles at marathon pace.  When I got home, I went for a 2.1-mile run around Big Cottonwood Park at an easy pace.

Recovering from my disappointing day five of the push-up challenge, I had a light non-running workout today which consisted of 410 sit-ups and 40 (30 lbs) curls.

Following a long day of work, I took to the treadmill and accomplished 4 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 four miles in a time of 25:36.  In addition, I did a 0.3-mile cool-down run at marathon pace and 2 mile at an easy pace wearing my Vibram Five Fingers.

My non-running workout consisted of 200 sit-ups, 160 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Spring weather is starting to arrive along the Salt Lake Valley (i.e., 55 degrees)!  Today was another beautiful, sunny Saturday and I went on and easy-pace run up to REI to pick up some Clif Bars and Shot Blocks for the lunches I take to work and in preparation for next weekend’s long run.  The total distance of the run was 12.3 miles.

For my non-running workout, I completed day 6 of the push-challenge by accomplishing a total of 81 push-ups in five sets that consisted of 16, 17, 14, 14, and max out of 20 push-ups.  Unlike on Wednesday, I was able to get through this push-up workout by increasing the rest time between sets from sixty seconds to three-to-four minutes.  However, since I barely completed this push-up challenge and did not complete Wednesday’s within the five sets, I will repeat week two with the objective of increasing my max set on all three days.  In addition, while listening to the Utah take on BYU, I also did 400 sit-ups and 10 metronomes.