Rosswog Running Blog

After getting caught up on my sleep, I woke up and went for a Sunday morning run.  With very little traffic and since it was raining and the temperature was nice and cool, it was perfect conditions for a fast recovery run.  Wearing my Adidas Zero flats, I took a test run of the Salt Lake Marathon Course by covering miles 8.0-14.3.  I began this workout by running up to 3300 South and 2000 East then headed through the Holladay area of town to 6200 South then down to Highland Drive.  Exiting the course, I ran up Highland Drive then over to Saint Vincent’s then to 4500 South.  In order to add on some extra miles, I ran up to 1500 East then north to Lorraine Drive before looping around to 1100 East and returning to home.  The total distance of this run was 16.2 miles at a relatively easy pace (average pace 7:19 per mile) in a total time 1:58:30.  Even though I seem to focus more on my form when wearing such minimalist shoes as my Adidas Zeros, my feet (especially my left foot) still take a pounding.  Hopefully, over time my feet will get stronger.

For my non-running workout, I headed over to the Lions Recreation Center and completed 300 sit-ups (100 of with a 10lb medicine ball), 30 push-ups, 50 (20, 25 lbs) curls, and 4.5 miles on the stationary bike.

It was absolutely a recovery day for me after a weekend of two solid runs.  Consequently, I went out for a late evening run that involved running around my neighborhood and over to Big Cottonwood Park where I completed seven laps around the softball complex before heading home.  The total distance of this run was 4.4 miles at an easy pace.

In regard to my non-running workout, I completed 300 sit-ups and 30 push-ups.

Following a busy day at work, I hit the treadmill for some speed play.  I completed 3.0 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 18:13 in my Adidas Zeros.  Then I did a tenth-of-a-mile cool-down at marathon pace before heading home.  To finish off my daily running workout, I went on an evening 3.4 mile easy-pace run around the neighborhood and over to Big Cottonwood Park where I completed four laps around the softball complex before heading home.

For my non-running workout, I completed my standard 300 sit-ups and 30 push-ups.

Today I split my workout between the treadmill and outside.  Following work, I ran a 0.7-mile warm-up on the treadmill followed by 3.4 miles at marathon pace then a 0.1-mile cool down before heading home.  When I got home, I went out for a late-evening run around my neighborhood and over to Big Cottonwood Park where I completed two laps around the softball complex before heading back.  The total distance of this run was 2.3 miles at an easy pace.

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

Taking on my second speed workout of the week, after work I hit the treadmill.  I completed 4.0 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 24:00 in my Adidas Zeros.  Then I did a half-of-a-mile cool-down at marathon pace then a tenth-of-a-mile at an easy pace before heading home.  In order to get in some extra miles, I went on an evening 1.5 mile easy-pace run around the neighborhood before calling it day.

In regards to my non-running workout, I was my typical 300 sit-ups and 30 push-ups.

Since I had an extremely busy Friday at work and due to tomorrow’s long teaser training run, I kept my non-running short and.  Consequently, after I got off of work, I caught the last quarter of the Jazz-Buck game (a close lost by my Jazz) while I ran 4.2 miles on the treadmill at an easy pace.

 For my non-running workout, I completed my standard 300 sit-ups and 30 push-ups.

Even though I had a short night of sleep, I decided to try to break my long-run personal record of 28.3 miles set on 03/07/2009.  Plus, I needed to get in a long-slow-distance run in over 26.2 miles before next month’s Salt Lake City Marathon and today was the perfect opportunity because our weekend group run called for 20 miles along the Jordan River Parkway.  Consequently, I got up relatively early for a Saturday to jog up to Walden Park (around 5400 South), which is along the JRP’s trail.  However, before heading out, I checked the weather forecast in the Salt Lake Tribune and it called for rain.  Even though it was relatively warm outside, I slipped on my windbreak after filling it with three packets of GU. The total distance of my run up to Walden Park was 5.5 miles.

After meeting up the Salt Lake Running Company group and doing some stretches, we headed south (against the wind) for 5 miles to the end of the Parkway’s trail around 8600 South.  Then we ran north on the trail--with the wind--for the next ten miles until we reached 3300 South.  At this point of time, even though it was overcast, I was wondering why I wore my windbreaker since the weather was warming up.  However, after the 3300-South turnaround, it was back to running into the wind and it started to rain.  The weather only worsened during the remaining part of my run.  Adding on a little extra distance on the trail, I completed a total of 20.8 miles with the group.

As the temperatures continued to drop and the rain started to turn to sleet, I jogged back home.  Completely soaked from head to toe, I ran 6.2 miles on this return trip.  In summary, I covered a total of 32.4 at an easy pace (average heart rate 138.8 beats per minute) in a total time of 4:35:50 (average pace 8:31).  Also, I just beat the afternoon snowstorm and with my Garmin reporting that I burned 4,308 calories, I enjoyed a big breakfast.

Finally, for my non-running workout, I accomplished my typical 300 sit-ups and 30 push-ups.