Rosswog Running Blog

I saved my non-running workout for the afternoon; that is, my goal was just to go out and enjoy the perfect weather.  I accomplished this by running up to Olympus High School then I completed miles 9.5-14.5 of the Salt Marathon Course before jogging back to home from Highland Drive and 6200 South.  The total distance of this run was 12.6 miles at an easy pace.

For my daily non-running workout, I completed 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:  whole-wheat tuna fish sandwich

Following a busy Monday at work, I headed to the gym only to find that the treadmills were all in use.  Then I looked outside to remind myself that of our beautiful weather, so I ran over to the Airport Bike Path and took it all the way to the east-side of the airport near North Temple before heading back.  In total, I got in 6.4 miles at an easy pace (i.e., 8:03 minutes per mile).

After my run, I was able to get in a quality non-running workout of 300 sit-ups, a 100-second wall sit and 120 (50, 30, 20 lbs) curls.

Five-Minute Plank Challenge:  2:20 (building it back up)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of whole-wheat pancakes

I mainly stuck to the treadmill following work today and knocked out 4.8 miles with 1.4 miles at an easy pace and 3.4 miles at a marathon pace.  After I got home I slipped on my Vibram Five Fingers and headed out to Big Cottonwood Park and completed a lap around the park’s dirt path.  I completed this 1.6-mile jaunt through the park at an easy pace, but it was a great workout and tons of fun.  In short, feeling like you are running barefoot on a dirt trail is what running is all about.

In regards to my non-running workout, I was able to get in 300 sit-ups, a 100-second wall sit, and 20 (50) curls.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  another serving of whole-wheat pancakes

Today I was able to get in a condensed interval workout on the treadmill.  After some stretching and a mile warm-up jog on the treadmill, I completed three 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 17:56.  Then I did a 0.3-mile cool down at marathon pace followed by a tenth of a mile at an easy pace.  On the way home from work, in order to get in some extra miles, I ran across town and to catch the bus home then jogged from the bus stop to home for a distance of 2.5 miles.

For my non-running workout, I was able to complete in 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:  another serving of whole-wheat pancakes along with three whole-wheat fish sandwiches

Happy St. Patty's Day!  While watching the NCAA Tournament, I ran 4.0 miles on the treadmill at an easy pace.  With my right knee bother me the last few days, I decided to head home and out for a late evening run in my Vibram Five Fingers over to the Big Cottonwood Park where I completed two laps around the park’s outer trail before heading back.  The total distance of this run was 2.6 miles at a comfortable pace.

My daily 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:  just another serving of whole-wheat pancakes (have a lot of leftovers)

Following a busy week at work, I hit the treadmill and was able to complete a 9.2-mile run at a relatively easy pace while watching the NCCA tournament.  The upper back of my right knee (almost lower hamstring area) was pretty tender.  As a result, when I got home, I jogged 1.2-miles around the neighborhood in an effort to loosen it up before calling it a day.

It was a day of 300 sit-ups, a 100-second wall sit, and 20 (50 lbs) curls for my non-running workout.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of green beans

This Saturday morning, I woke up to a sore lower-hamstring/back-of-right-knee.  However, as I jogged 3.4 miles down to the Salt Lake Running Company to meet up with the gang for a group run, the soreness did not get worst and even subsided.  Chris, who is faster than fast, was back with the group and we knocked out a 9.1-mile tempo run down to Liberty Park where we completed one lap then headed up to Sugar House Park where he completed another lap before heading back to the store.  We completed this run at 6:57 pace (Chris was absolutely holding back) with the following splits: 7:08, 7:02, 6:51, 7:01, 7:19, 7:27, 7:07, 6:38, 6:14, and 0:35.

After picking up a pair of the NB Minimus trail running shoes (I cannot wait until my knee feels good enough to try these out) and a new pair of Adidas Sequence shoes, I jogged 3.4 miles back to home where I spent the afternoon studying for the CFA.  After catching the second half of the BYU-Gonzaga game, I jogged up to Saint Mark’s Hospital and returned by way of Big Cottonwood Park.  The total distance of this run was 2.2 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  just my normal, not-too-good-for-you food (need to work on this).