Rosswog Running Blog

After study for the CFA in the morning, I headed out to clear my mind in the afternoon with a nice long run in the drizzling rain.  I started this run by jogging by the grocery store to make a return before I headed down to 4500 South and 700 East and followed the Salt Lake Marathon course from mile 17.7 all the way to the finish line at The Gateway.  Then I ran by West High School and took the brutal 400-North hill up to the Capital Building. After circling around Memory Grove to the mouth of City Creek Canyon, I headed over to the University of Utah then back to home by way of 1300 South.  The total distance of this run was 25.3 miles at a comfortable 8.25 pace (total time: 3:33:16).  I’m still eating everything in sight to recover from last weekend’s bout with dehydration, but the last three days proved I’m back in regards to my mileage!!!

For my non-running workout, I was just able to get in 300 sit-ups.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving mixed fruit, low fat yogurt, and a serving of green beans

Today was absolutely a recovery Monday for me in that I just went for a 5.3 mile easy-pace run on the treadmill before heading how from work.  I was just glad I got in my workout at the gym, because the wet snow really started to come down on my commute home.

My non-running workout consisted of 300 sit-ups and a 100-second wall sit.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving mixed fruit, a serving of green beans, and oatmeal

For the first time in quite some time, I was able to get in an interval workout on the treadmill. I was actually looking forward to this workout even though I knew it was going to be brutal. After some stretching and a mile warm-up jog on the treadmill, I completed four miles of half-mile intervals (i.e., the slow halves at 9.2 miles per hour, while the fast halves at 11.2) in a time of 23:56. Then I did a 0.5-mile cool down at marathon pace followed by a mile at an easy pace. I then switched to my Vibram Five Fingers and ran another 1.7 miles at an easy pace before heading for home. Unable to resist the fresh snow, I went out for a late evening jog around my neighborhood for a distance of 1.1 miles. Overall, the interval workout felt good, but I know I’ll be a little sore tomorrow.

In regards to my non-running workout, I was able to complete 300 sit-ups, a100-second wall sit, and 30 (50 lbs) curls.

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving mixed fruit, a serving of green beans, oatmeal, and whole-wheat rice

Following work, I hit the treadmill for a slow tempo run; that is, I started out at a jogging pace and very slowly increased it up to a marathon pace. I’m still getting us to running on the old rickety treadmills at my work’s gym since the two new ones are still out of order. However, I was able to get in a total of 7.2 miles with 1.2 miles at marathon pace and 1.8 miles in my Vibram Five Fingers of this distance.

Another good non-running workout in that I was able to complete 300 sit-ups, a 100-second wall sit, and 60 (50 lbs) curls.

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving mixed fruit and a big salad

After work I knocked out 4.5 miles on the treadmill before heading home and out for an evening run.  Having left me Vibram Five Fingers in my locker, I slipped on my Nike Frees for this second run which took me up to Saint Mark’s Hospital and back by way of Big Cottonwood Park for a distance of 2.2 miles at an easy pace.

It was a condensed non-running in that I completed just 300 sit-ups and a 100-second wall sit.

Five-Minute Plank Challenge:  2:10

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving oatmeal

Following work I hit the treadmill for an even four miles before heading home.  On the commute home, I jogged 2.2 miles across town to get in some extra mileage before calling it a day.

My daily non-running workout consisted of 300 sit-ups, a 100-second wall sit, 110 (50, 16lbs) curls, and 20 (50 lbs) reverse curls

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving oatmeal, a fruit smoothie, and a lean chick whole-wheat sandwich

This morning, I completed my typical Saturday routine of running 3.35 miles down to the Salt Lake Running Company where I met up with the gang for a group run.  We put together a new route for this run, which included a section of the city that I have never run before.  As a group of four, we ran through Sugar House Park then took 2700 South up to Tanner Park where I discovered the “new” bike path.  Actually, its a few years old, but the last time I had been to Tanner Park was 3-4 years ago, so it was new to me.  Just like the Foothill Drive/Wasatch Boulevard bike path, this one was a roller coaster, thus making for a great workout.  We then took the Foothill Drive/Wasatch Boulevard bike path to 2100 South and dropped back down to the Sugar House Park then returned to the Salt Lake Running Company.  The total distance of this run was 11.15 miles a 7:22 pace (i.e., 8.0 miles at an easy pace and the last 3.15 miles at marathon pace).

After picking up a new pair of CEP compression socks (green!) along with a new pair of Vibram Five Fingers, I ran over of Liberty Park to try out my new minimalist shoes with a lap around the park.  I then decided to do a hill workout with a run up to the Anderson Library on Foothill Drive before jogging back to home.  The total distance of this run was 10.5 a very relaxed pace.

In regards to my daily non-running workout, I was able to complete 300 sit-ups and a 100-second wall sit.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of mixed fruit