Rosswog Running Blog

On this beautiful Sunday, I went out for a late morning run.  Similar to the run I did two weeks ago, I took a test run of the Salt Lake Marathon Course by covering miles 7.2-14.3.  I commenced this workout by running up to 2700 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 Big Cottonwood Park.  At the park, I completed one lap of the softball complex before heading back to home.  The total distance of this run was 15.6 miles (approximately, 6.0 miles at marathon pace and 9.6 miles at an easy pace) in a total time 1:51:35.  I wore my heart rate monitor for this run, so my average beats per minute was 151; therefore, in zone 4 which has the benefits of improved anaerobic capacity and threshold and improved speed.  Since I was a little bit overdressed for this run (i.e., wearing two long sleeve shirts, a hat, and gloves), it was a really good workout.

 

In regards to my non-running workout, it consisted of 300 sit-ups and 30 push-ups.

Following another busy Monday at work, I headed home and out for an evening run.  While listening to my Jazz route the Celtics on my Walkman, I ran over to Murray-Holladay Road then to up Holladay Boulevard and back to home by way of Big Cottonwood Park.  In total, I ran 7.1 miles at an easy pace.

Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, 30 (50 lbs) curls, and 60 (50 lbs) reverse curls.

I was feeling a little bit under the weather today; therefore, I headed home and took a long nap before heading out for a late evening run.  For this run, I jogged up to the Smith-Kiln Chimney and around the Brickyard Shopping Plaza and back.  The total distance of this run was 4.2 miles and I felt better afterwards (i.e., it was great to get some fresh air)!

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

After another busy day at work, I decided to skip the treadmill again and head home and out for an evening run.  While listening to my Jazz defeat the Raptors on my Walkman, I ran over to Murray-Holladay Road then to the Cottonwood Country Club and back to home by way of Big Cottonwood Park.  Overall, I ran 7.6 miles at an easy pace.

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

Since I was still felling a little bit under the weather today, it was another recovery day for me.  Consequently, after work I hit the treadmill for 1.6 miles at an easy pace.  Then I headed home and out for a 3.2-mill jog around my neighborhood and over to Big Cottonwood Park where I completed three-and-a-half laps around the softball complex before heading home.

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

Feeling a little bit better today (however, a little bit exhausted), I hit the treadmill after work for a tempo run. In total, I accomplished 7.2 miles. Of this distance, 3.1 miles was at marathon pace, while the remaining 4.1 miles was at an easy pace.

In addition, for my non-running workout, I was able to get in 300 sit-ups and 30 push-ups before calling it a day.

For the first time since the spring of 2000, I participated in a 5k today.  The Running Of The Leopards 5k is a super fast course from Hogle Zoo, through Research Park, then down 800 East finishing with nearly a full lap of the East High School track (334 feet net loss in elevation).  Still feeling a little under the weather (but better than earlier in the week), I arrived at the East High Stadium parking lot early in the morning to check-in and pickup my packet.  After talking to one of my Wasatch Back teammates who was also running the race, I kept warm by jogging up to Sunny Side Avenue and then Hogle Zoo.  I continued at an easy pace up to the Bonneville Golf Course by way of the Deseret News Marathon course before meeting up with one of Salt Lake Running Company group friends and heading back to the starting line to make final preparations for the race.   I completed an even 3.0 miles of this pre-race run.

At 8:30, the starting gun sounded and we (i.e., myself and approximately 750 other runners) were off at a fast pace.  With the exception of a little hill on Sunny Side Avenue and a slight incline through Research Park, the course was flat or downhill.  Having not run really hard for a number of days due to my cold, my lungs were feeling it a little bit.  However, I worked on leaning into the decline on the hills and made good time of 16:33 (mile splits: 5:29, 5:15, and 5:24).  In addition, I had a good time by enjoying the festivities, treats, and conversing with my friends at track.  The last time I raced on this particular track (which is a really nice track since the high school shares it with the University of Utah) was in 1996.  I remember this track meet well since the Olympic Torch Relay came through the stadium during our meet on it’s way to Atlanta for the Summer Games.

In order to get in some more miles, I ran back home down 1300 South (i.e., all downhill from East High) at an easy pace.  I then headed back out to checkout the new Salt Lake Running Company store on 2400 South and 700 East.  While at the spacious store, in preparation for the Salt Lake City Marathon coming up on 17th of April, I picked up a new pair of AdiZero Mana Racing Flats (note: the new Mana’s are 1.5 ounces heavier than my old ones--8.75 to 10.25 ounces--however, maybe a little better at handling the pounding of a marathon) before heading back home.  The total distance of my post-race running was 12.7 miles at an easy pace.

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