Rosswog Running Blog

Happy Easter! I took advantage of the nice cool and sunny weather by going out for a mid-afternoon run by jogging up to 4500 South and 700 East then following the Salt Lake City Marathon Course down to the City Hall building (miles 17.8 – 25.0). I ran through Washington and Library Squares before returning home by running around Liberty Park, down 600 East then up to and down 900 East. The total mileage of this run was 15.3 miles all at an easy/recovery pace (i.e., 8:23 and 126 bpm/heart-rate zone 2).

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

I got up this morning and went out for a run up to Saint Mark’s Hospital and back by way of Big Cottonwood Park.  The weather was calm and cool during this 2.3-mile sub-6:00-am run.

In contrast, I headed out for a run after work along the airport bike paths which quickly turned into a sleet storm.  Wow, I was glad to finish this 4.6 miles which was at a slow; however, anything but easy pace.

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

It was extremely difficult to get out of bed this morning; that is, I think my body was still warming up from yesterday’s post-work run.  However, I did not want to break my two- weekday string of sub-6:00-am runs.  Consequently, I headed out for a short 1.5-mile run over to Big Cottonwood Park where I completed a single lap around the softball complex before heading home.  I’m hoping to get in some speed play after work.

How frustrating, I woke up today and my right hamstring was tight and sore; that is, I might have pushed it a little too hard during yesterday’s speed workout.  I was hoping to do one more interval workout before the Salt Lake Marathon; however, I’m going to scratch it and work on healing my hamstring.  In short, I rather have less soreness in my hamstring than risk hurting my leg further by doing one last speed play session before the big race. 

However, the soreness did not prevent me from getting out for my wakeup run up to Saint Marks Hospital then over to 1300 South and back home by way of Big Cottonwood park.  The total miles of this run was 2.2 miles at an easy pace.

Following a busy day at work, I headed home and out for an evening run.  For this run I completed the same 2.2 mile course that I ran 14 hours earlier at an easy pace.  Consequently, it was very much a recovery day for me.

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

When I got up for my sub-6:00-am run, even after icing it last night, my right hamstring felt tighter and sorer than yesterday.  However, it started to feel better after I started my wakeup run which involved an out-and-back down 1100 East to 3300 South and back.  The total distance of this run was 3.3 mile at a relatively easy pace. 

Also, I went out for another evening run after I arrived at home from work.  For this workout, I ran around the neighborhood and over to Big Cottonwood Park where I completed three laps around the softball complex before heading back home.  The total distance of this run was an even 3.0 miles at an easy pace.

Before calling it a day, I was able to get in my standard non-running workout of 300 sit-ups and 30 push-ups.

After icing it some more last night, my right hamstring felt a little bit better this morning.  Concluding my week of sub-6:00-am workouts, I went out for a wakeup run around the neighborhood then over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back to home then off to work.  The total distance of this run was 1.5 miles at an easy pace.

Following another extremely busy day of finishing up on deliverables, I hit the treadmill after work for 6.6 miles.  With the exception of a 0.2 mile warm-up, this run was at marathon pace  with only a little tightness and soreness on my right leg.

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

I slept in this morning with the justification of getting plenty of sleep before next week’s race.  By the way, I cannot believe the Salt Lake Marathon is one week from today; that is, time goes by fast when you are training hard and having fun!

In order to mentally prepare the race, I jogged over to the bus stop and took the bus downtown and the Trax up to the starting line at the University of Utah.  The starting line is actually below the Olympic Legacy Bridge; therefore, I went to top of the bridge to do some stretching and to think about the race before running the first 14.3 miles of the course.  I covered these miles at an easy pace (even stopping by the Salt Lake Running Company to pick up some packets of GU) and just enjoyed the beautiful spring day while taking in the sights and sounds along the course (e.g., taking note of road construction and identifying mental landmarks).  Breaking off from the course at 6200 South and Highland Drive, I returned to home.  In total, I was able to get in 19.2 miles with only mild tightness and soreness in my right hamstring.

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