Rosswog Running Blog

With the snow-covered ground created from yesterday’s storm melting away, I went for an early afternoon jog down to 4700 South and 700 East.  This spot marks the top of a steep hill along the Salt Lake Marathon Course.  This hill is approximately located at 17.5 miles into the race; therefore, on tired legs it seems even steeper.  Since my legs were still feeling drained from yesterday’s long-slow-distance run, I figured this would be the perfect time to do some hill repeats.  As a result, I did five 0.2-mile intervals on this hill running up (1:10 average) then jogging back down (1:59 average).   After this interval workout, I jogged back home and called it a day.  In total, I ran 4.7 miles (3.7 at an easy pace and an even 1.0 mile at marathon pace).

In regards to my non-running workout, I completed a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, and 10 metronomes. 

After Saturday's run, I decided to take another recovery day with the aim of running some intervals tomorrow.  Consequently, following work I got in a short treadmill run of 1.6 miles with a mile of this distance at marathon pace.  In addition, after I got home, I went out for an evening run around my neighborhood and over to Big Cottonwood Park where I completed three laps of the softball complex before heading back.  The total distance of this run was 3.1 miles at an easy pace.

For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, 40 (50 lbs) curls, and 30 (50 lbs) reverse curls.

Today, my workout called for some speed play.  As a result, I completed 3 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour, while the fast halves at 11.0) in a time of 17:56 (a personal best for me on the treadmill).  After a 0.1-mile cool-down at marathon pace, I headed home and out for a second run.  For this evening run (which hardly seems like evening due to springing ahead an hour for daylight savings time), I ran up to the Smith-Kiln Chimney then up to Harmon’s to pick up some groceries then back home.  The total distance of this run was 4. 8 miles at an easy pace.

Finally, for my daily non-running workout, I completed 300 sit-ups, 30 push-ups, 80 (50 lbs) curls, and 20 (50 lbs) reverse curls.

I took an extended late-afternoon lunch break today and hit the treadmill for 6.1 miles.  In regards to this distance, I completed 4.9 miles at any easy pace and 1.2 miles at marathon pace and just continued to increase the pace during this run.  After I got home for work, I went out for a short 0.4-mile jog around the neighborhood before calling it a day.

For my non-running workout, it was just the typical 300 sit-ups and 30 push-ups. 

Yet another speed workout today….  After work and a half-mile warm-up run, I completed 3 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour, while the fast halves at 11.0) in 18 minutes flat.  After a 0.1-mile cool-down at marathon pace, I headed home then out for a second run.  For my evening run, I ran over to Big Cottonwood Park and completed two laps around the softball complex before heading back home.  The total distance of this run was 2.7 miles at an easy pace.

My daily non-running workout consisted of the typical 300 sit-ups and 30 push-ups.

Friday’s are always a busy day at work for me, and this Friday was no exception.  Consequently, when my shift ended, I was only able to get in 1.6 miles on the treadmill (an even mile at marathon pace) before heading home.  However, after I got home I headed out in order to make up for the miles that I missed running at work.  For this evening workout, I ran over to the Cottonwood Country Club and took the long way home.  The total distance of this run was 7.7 miles at an easy pace.

In regards to my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, 40 (50 lbs) curls, and 30 (50 lbs) reverse curls.

For our final group run at the Salt Lake Running Company on Highland Drive, I headed out for the 2.1 run up to the store soon after I got up.  With the Moab Half Marathon going on, we had our smallest group run (five runners) since I started participating in November.  For the group run we ran up to the University of Utah and back for a total distance of 9.8 miles (an even four miles of this run was at marathon pace).  I then ran 1.8 miles back home at really easy pace since I started to feel a little bit sick.  Consequently, I just spent the rest of the day napping and studying for the CFA.

Finally, for my non-running workout, I was able to complete my typical 300 sit-ups and 30 push-ups.