Rosswog Running Blog

After yesterday’s brutal workout, I took it easy today.  While taking a break from my CFA studies, I went on an errand run to up to Harmons to pickup some groceries and back.  Sleet stared falling on my way back which made the 4.1-mile, easy-pace run extremely entertaining!

For my non-running workout, since my back was still stiff and I felt pretty hammered from yesterday’s workout; I only completed 200 sit-ups.

For my running workout today, it was back to the treadmill.  After work, I ran a warm-up mile followed by 4.4 miles at marathon pace.  My back was a little stiff, but the run seemed to relax it a little bit.

In regards to my non-running workout, it was another day of taking it easy, but I did complete 200 sit-ups and 40 (30 lbs) curls.

On the treadmill at work, I ran an easy-pace mile in my Vibram Five Fingers before heading home.  After I got home, while listening to my Jazz defeat the Rockets 99-86, I went on a 6.1 mile run from Big Cottonwood Park, over to Murray-Holladay Road, up to Olympus Junior High School, and back.  There was a light rain during this run which was completed at an easy pace with heavy legs.

Today also marked day seven (i.e., week 3, day 1) of the Push-Up Challenge and this time around I accomplished a total of 88 push-ups over five sets.  These sets included 14, 18, 14, 14, and a max out of 28 push-ups (i.e., a max-out set of a single push-up more than last week).  In addition, I did 200 sit-ups, 40 (40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

After a long work day, I was able to get in 4.4 miles on the treadmill.  In regards to this run, 1.8 miles were done at an easy pace and 2.6 miles at marathon pace.

For my non-running workout, I completed 200 sit-ups, 40 (40, 30 lbs) curls, and 30 (60, 50 lbs) reverse curls.

Following another long work day, I got back to doing some speed play on the treadmill by completing 2-miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5). Also, I did a 0.2-mile cool-down run at marathon pace before leaving for home. After I got home, I went on an easy-pace, 4.1-mile run from Big Cottonwood Park, over to Murray-Holladay Road, up to Highland Drive, and then headed back. With the exception of the breeze, it was a nice cool evening for running with a clear sky and Wasatch Front Mountain Range covered with fresh powder from yesterday’s snowstorm.

Today was my three-peat of day eight (i.e., week 3, day 2) of the Push-up Challenge. I accomplished a total of 100 push-ups over five sets. These sets included 20, 25, 15, 15, and a max out of 25 push-ups. In addition, my non-running workout consisted of 200 sit-ups, 160 (40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Finishing off a week of long workdays, after work I headed home to do my running workout outside.  At an easy pace, I ran from Big Cottonwood Park through the Holladay neighborhoods to the Cottonwood Country Club and back. The total distance of the run was 6.8 miles.

Recovering from yesterday’s Push-up Challenge and with my back still being tight, I limited my non-running workout to 200 push-ups.

Today my running workout was part errand-run and part Salt-Lake-Marathon-course-test run.  For the first part of my workout, I ran up to the Salt Lake Running Company to pick up some new shoes in preparation for the marathon, which is three weeks away!  The second half of my workout consisted of running from Big Cottonwood Park, over to Murray-Holladay Road, up to Holladay Boulevard, over to 6200 South and down to Highland Drive (i.e., miles 10.50-14.25 of the Salt Lake Marathon Course).  I covered a total distance of 15.3 miles at an easy pace (i.e., 8:14 minutes per mile).

In addition, today was my three-peat of day nine (i.e., week 3, day 3) of the Push-up Challenge.  I accomplished a total of 135 push-ups, but again I had to do six sets to complete these push-ups.  These sets included 22, 27, 20, 20, a max out of 24, and an extra set of 22 push-ups.  As a result, since I’m not making much progress with increasing the amount of push-ups I can do consecutively, next week I’m planning to do the following three things: just repeat day nine of the Push-up Challenge, do one max set of push-ups on the off days, and do butterflies in the weight room.  In addition to push-ups, I was able to complete 200 sit-ups.