Rosswog Running Blog

After a great night of sleeping (I needed to get some sleep in order to kick the cold I have been suffering through for the past couple of days), I headed out for an early afternoon run over to Liberty Park. I followed the Salt Lake Marathon Course to the park (i.e., approximately miles 17.8-22.6) by running over to 4500 South and 700 East then up to Liberty Park by way of 500 East over. On my way back home, I took the scenic rout by running up to Westminster College and through the Sugar House area of town by way of 1100 East. In total, I covered 14.5 miles at an easy pace on what was a beautiful Sunday afternoon.

While watching the morning news shows debate over health care, I completed 300 sit-ups and 30 push-ups.

After a busy day of completing deliverables at work, I headed home and out for an evening run.  While listening to my Jazz struggle against the Knicks (but still win the game and take over first place in the Mid-West division), I ran up to the Smith-Klin Chimney and back.  On the return home, the wind was so bad (i.e., really dusty) that I ended up running part of the way backwards.  In summary, I completed 4.7 miles at an easy pace.

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

Following work I jumped on the treadmill for a 0.1-mile warm-up and 2.0 miles at marathon pace.  I then headed home and out for a second run.  For this evening workout, I ran over to Millcreek Elementary then up to 1500 East and back to home by way of Big Cottonwood Park.  The total distance of this second run was 4.5 miles at an easy pace.

It felt great to get in a good speed workout following work.  I completed 4 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour, while the fast halves at 11.0) in 24 minutes flat.  Following a 0.8-mile cool-down at marathon pace, I headed home.  On m y way home I was able to get in an extra 1.3 miles of jogging through the snow around downtown while waiting for the bus. 

Finally, for my non-running workout, I accomplished 300 sit-ups, 30 push-ups, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.

I hit the treadmill following work for 1.7 miles (one mile at marathon pace and the rest at an easy pace) before heading home.  After I got home I headed out for an evening run around the neighborhood and over to Big Cottonwood Park where I completed seven laps around the softball complex before heading home.  The total distance of this run was 4.5 miles at an easy pace.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, 40 (50 lbs) curls, and 20 (50 lbs) reverse curls.

For the first time since November 2009, I headed out for a sub-6:00-am training run.  The temperature was 34 degrees; therefore, I covered a relatively quick 3.4 miles (the course: to Millcreek Elementary, up to 1500 East and back to home by way of Big Cottonwood Park) in a time of 23:08 in order to just stay warm (one mile at marathon pace and the rest at a fast-easy pace).  It was a great wake-up and I’m looking forward to an interval workout on the treadmill after work.

Late in the afternoon, I fulfilled my speed play aspiration by completing 6 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour, while the fast halves at 11.0) in 35:47.  This is a personal record for fastest six miles on a treadmill and I was feeling it; that is, sweat clouded and stung my eyes as I grinded the last two miles out.  Following a 0.2-mile cool-down at marathon pace, I called it a day and headed home

Finally, for my daily non-running workout, I accomplished 300 sit-ups, 30 push-ups, 80 (50 lbs) curls, and 60 (50 lbs) reverse curls.

This morning I woke up and ran 3.3 miles down to the new Sugar House location of the Salt Lake Running Company for a group run (this new location is 1.2 miles further away than the old Highland Drive location). For our group run we knocked out an even 8.0 miles that consisted of running down 600 East to Liberty Park and completing three laps around the wood-chip trail before heading back. Our average pace was 6:55 with the following mile splits: 7:29, 7:03, 6:56, 7:08, 6:55, 6:55, 7:05, and 5:54. My legs were still tired from yesterday’s speed workout; therefore, that last mile was a great running-on-tired-legs training for the Salt Lake City Marathon (yikes, it’s only two weeks way). I jogged back home by way of Big Cottonwood Park and as the snow started to fall, I completed three laps around the softball complex before heading home. The total distance of this return was 5.1 miles.

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