Rosswog Running Blog

My legs felt pretty strong after yesterday’s long-run; that is, I think the icing of my knees last night really helped my recovery.  In order to stretch out my legs, I went for a 4.3-mile easy pace run over to Cottonwood Creek Park and back.  During my run, it felt really good to enjoy the nice sunny weather along the Salt Lake Valley.

It was the repeat of day six (i.e., week 2, day 3) of the Push-up Challenge.  I accomplished a total of 85 push-ups in five sets that consisted of 16, 17, 14, 14, and a max out of 24 push-ups.  Since this was the most max-set push-ups that I have ever completed and I felt pretty good afterwards, I will move on to week three of the Push-up Challenge.  In addition, I was able to get in 420 sit-ups, a 90-second plank on elbows and toes, 24 side planks (elbow-floor touches), 10 bridges (held each for approximately 10 seconds), and 20 metronomes.

It was back to doing a little speed play after work.  On the treadmill, I ran 3 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  In addition, I did a 0.1-mile warm-up run and 2.1 miles at marathon pace.

I finally progressed to day seven (i.e., week 3, day 1) of the Push-Up Challenge.  Looking ahead, this week is going to be difficult (i.e., any set of push-ups greater than or equal to 25 is definitely going to be a challenge).  However, I was able to complete today’s push-up objectives by completing a total of 84 push-ups in five sets that consisted of 14, 18, 14, 14, and a max out of 24 push-ups.  I was also able to complete 200 sit-ups, 40 (30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Having the day off of work, I did my entire running workout outside.  After yesterday’s snowstorm, it was a sunny, clear-sky day along the snowcapped Wasatch Front.  I ran from Big Cottonwood Park up to Canyon Rim Park where I took one half-mile lap around the park before heading back home.  The total distance of the run was 11.3 miles at an easy pace.

My non-running workout consisted of 650 sit-ups, a 60-second plank on elbows and toes, 30 side planks (elbow-floor touches), 12 bridges (held each for approximately 10 seconds), and 20 metronomes.

I took another day off of work to study for the CFA.  Consequently, I took advantage of another gorgeous day by doing my running workout outside.  To warm-up, I ran to Smith’s to pick up some groceries and back home.  Then I did an easy-pace 9.5-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 back to Big Cottonwood Park where I did one lap around the softball complex before heading home.

On a side note, while one my run, I had a gentleman who was walking his dog stop me and ask, “Are you Kirilenko?”  This is fourth time while I have been running that someone has thought I was either the Utah Jazz forward or his brother.

Today was also day eight (i.e., week 3, day 2) of the Push-up Challenge in which I completed a total of 101 push-ups over five sets which consisted of 20, 25, 15, 15, and a max out of 26 push-ups.  Since day nine does not have a set below 20 push-ups, I’m not looking forward to it, but we’ll see what happens.  In addition, I was able to complete 640 sit-ups, a 60-second plank on elbows and toes, 30 side planks (elbow-floor touches),  12 bridges (held each for approximately 10 seconds), and 25 metronomes.

After work, I did a partial speed workout on the treadmill by completing 2 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  In addition, I did a 0.1-mile cool-down run at marathon pace.  When I got home, I went on a 2.2-mile, easy-pace run outside that included three-and-a-half laps around the softball complex at Big Cottonwood Park.

In regards to my non-running workout, I completed 420 sit-ups, 50 (30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

This Friday the 13th I ran 1.7 miles on the treadmill at marathon pace after work.  In addition, when I got home I went on a 3.5-mile easy-pace run outside that included four laps around the softball complex at Big Cottonwood Park.

My non-running workout consisted of 420 sit-ups, 150 (40, 30, 16 lbs) curls, and 20 (60, 50 lbs) reverse curls.  Also, after my run I tried to do day nine (i.e., week 3, day 3) of the Push-up Challenge and was unable to complete set two which requires 30 push-ups.  I did finish the 22 push-ups for set one and in the second set I did 18 push-ups for a total of 40 push-ups.  Since I was a little tired, I will try day nine of the Push-up Challenge tomorrow morning to see how far I can get.  However, unless I have a lot more strength tomorrow, I’m positive I will be repeating week three.  It’s disappointing to have to repeat weeks, but I will eventually complete the push-up challenge even if it takes me sixty weeks instead of the advertised six weeks.

Another absolutely gorgeous Saturday!   In order to prepare for the Ragnar (i.e., the 1631-net-elevation-gain-four-mile leg that I will be taking on as part of the Wasatch Back Relay) I did a nice hill workout today.  From my home, I ran just over five miles uphill to Oakridge Elementary School before heading back.  The total distance of the run was 10.2 miles in a time of 1:13:15 (i.e., 7:02 minute per mile pace).

Before my run, I tried day nine (i.e., week 3, day 3) of the Push-up Challenge again.  This time I was able to accomplish the more than the required total (i.e., 120 push-ups) with a total of 132 push-ups, but it took me six sets.  These sets consisted of 22, 26, 20, 20, 24 (max out set), and 20.  Compared to the plan, I was four push-ups short on the second set and another four push-ups short on the max-out fifth set.  Consequently, I will repeat week three of the Push-up Challenge.  Other than push-ups, since my back was feeling a little tight I kept my non-running workout short by just completing 420 sit-ups.