Rosswog Running Blog

Thank goodness for recovery socks because after wearing them yesterday evening, my legs did not feel too sore this morning.  After I jogged 1.1 miles back home from getting my haircut, I headed back out and hit the streets to Liberty Park and back.  Running through Big Cottonwood Park and over to 4500 South, I ran down to 700 East.  In order to gain some experience running that dreaded hill at approximately the 17.5-mile spot of the Salt Lake Marathon Course, I ran down 700 East to 4660 South (i.e., where the hill starts).  Then I proceeded to run miles 17.5-23.3 of the course then took a full lap of Liberty Park before heading back home.  The total distance of this run was 14.3 miles at a recovery pace.

Besides a half-mile run on the treadmill during my lunch break in my Nike Frees, I saved my running until after work.  As a result, following work, I ran a mile on the treadmill at an easy pace before heading home.  After I got home, I went for a late evening run while listening to my Jazz lose a disappointing game to the Clippers.  For this run, I ran around my neighborhood and over to Big Cottonwood Park and completed eight-and-a-half laps around the softball complex before heading back home.  In total, for this evening run I completed 5.7 miles at an easy pace.

For my non-running workout, I completed a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Today was absolutely a recovery day after not having dropped below a six-mile-running day since the 16th of February. As a result, I decided to keep it pretty light in order to let my legs recover a little bit. Following work I hit the treadmill and completed only 2.3 miles (one mile of this distance was at marathon pace). In addition, while I was waiting for my bus ride home, I was able to get in a couple of good jogs between West Temple and State Street for a total distance of 1.8 miles before deciding to call it a day.

Repeating my non-running workout from yesterday, I accomplished a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Today I set out to do one of my treadmill interval workouts. In order to prepare myself, I stretched out the muscles during my lunch break by jogging a half-mile in my Nike Free.  After work, while wearing my Adidas Zero racing flats, I did a 0.2-mile warm-up before knocking out 5.0 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour and the fast halves at 11.0) in a time of 30:13.  Then I did a four-tenths-of-a-mile cool-down at marathon pace before heading home.  To finish off my daily running workout, I went on an evening 0-9-mile jog around the neighborhood.

For the third day in a row, I repeat my non-running workout by completing a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

When I got off of work, I hit the treadmill for a 0.5-mile warm-up then 4.6 miles at marathon pace followed by a 0.1-mile cool-down before heading home.  On my way home, I jogged 1.5 miles across town to catch my bus home to complete my running workout for the day. 

My daily non-running workout consisted of a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, 30 (50 lbs) curls, and 20 (50 lbs) reverse curls.

With a number of deliverables due before taking off for the weekend, it was a late night at work. Consequently, I was only able to get in only nine-tenths of a mile on the treadmill before heading home. However, after I got home I made up for my short post-work run by heading out for a late night run. The white mountains of the Wasatch Front from yesterday’s snowstorm seemed to illuminate the darkness as I ran my traditional 6.7-mile course to the Cottonwood Country Club and back. Knowing that I was planning to go on an early morning run, I kept a relatively slow pace and enjoyed watching my headlamp making my breath glow in the chilly air.

In regards to my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, and 30 (50 lbs) curls.

After skipping last week’s run for a stair race at the Wells Fargo Center, it was back to my usual Saturday-morning routine of running with the Salt Lake Running Company group. Shortly after I woke up and did a few stretches, I jogged 2.1 miles up to the store to meet up with the group. Adding a little distance on to our normal course, we ran over to Sugar House Park and completed one lap around the park’s inner loop. Then we ran back to our normal course and completed two laps between approximately 2400 and 3300 South and 1700 and 1900 East before returning to the store. The total distance of this run was 9.4 miles in a time of 1:03:59 (i.e., an average pace of 6:47 and four miles at marathon pace).

Following a 2.3-mile jog home and some breakfast, I headed back out and up to the University’s library to spend the afternoon studying for the CFA. Running to and from the bus stop and the University of Utah, I completed 2.8 miles at an easy pace.

Lastly, my daily non-running consisted of 300 sit-ups and 30 push-ups.