Rosswog Running Blog

Sunny, a mostly clear sky, and low sixties equals the best running day of the year so far!  I did my last hill workout before the Wasatch Back (i.e., I want to give my quads almost two weeks to recover before the Salt Lake Marathon) by running over to Murray Holladay Road, up to Holladay Boulevard, over to Kentucky Avenue, up to Olympus Hills Park, then up to Oakridge Elementary, then back down to REI (i.e., to pick up some bars and gels) before returning home.  The total distance of the run was 13.1 miles at an easy pace.

While watching the morning political shows, my non-running workout consisted of 200 sit-ups and 26 push-ups.

After work I did a speed workout on the treadmill by completing 5-miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  In addition, I did a 0.1-mile cool-down run at marathon pace on the treadmill before taking off for home.  After I got home and witnessed enough of the NCAA Championship game to see that UNC was going to route Michigan State; therefore, I went for a run over to Big Cottonwood Park where I did a single lap around the softball complex before heading back home.  The total distance of this run was 1.3 miles at an easy pace.

Today marked another repeat of day nine (i.e., week 3, day 3) of the Push-up Challenge.  This time I completed the first four sets successfully with push-up tallies of 22, 30, 20, and 20.  For the max set I needed 28 push-ups to complete the day; however, I only ended up with 24 push-ups.  As a result, I pushed myself by doing two extra sets (i.e., a sixth and seventh set) of 20 push-ups each for a total of 156 push-ups. Also, for my non-running workout, I did 200 sit-ups, 40 (40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

For today's workout, I again did most of my running on the treadmill. After work, I did a 0.3-mile warm-up run at an easy pace before knocking out 5.0 miles at marathon pace. When I got home, I went out for an easy-pace run over to Big Cottonwood Park where I did a single lap around the softball complex before heading back. The total distance of this run was 1.3 miles.

My non-running workout consisted of 200 sit-ups, 27 push-ups, 20 (60 lbs) butterflies, and 70 (30, 16 lbs) curls.

Even though the weather was dreary (i.e., on and off again rain), I decided to do my entire running workout outside today. When I arrived at home from work, I went for a 6.7-mile easy-pace run over to the Cottonwood Country Club and back.

In regards to my non-running workout, I kept it short and sweat by doing 200 sit-ups and 20 push-ups.

Before work I went on an easy pace 0.4-mile run on the treadmill. Then after work I repeated the speed workout that I did this past Monday by running 5-miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5). I persevered through several side aches and completed this speed training in a time of 32:01. Finally, I cooled down with a 0.7-mile run at marathon pace.

In addition, it was another repeat of day nine (i.e., week 3, day 3) of the Push-up Challenge. This time I completed a total of 112 push-ups over five sets which consisted of 22, 25, 20, 20, and a max set of 25 push-ups. As a result, I’m looking forward to giving it another try this Saturday. I also was able to complete 200 sit-ups.

It was another workout on the treadmill today.  After work, I did a warm-up 1.7 miles at an easy pace then proceeded to run the next 2.5 miles at marathon pace (i.e., between 8.5-10.0 miles per hour).  I also dropped by REI on my way home to pick up my Brooks Cascadia 4 running shoes.  This is the first trail-running shoes that I have ever owned and I’m extremely excited to try them out (i.e., once the trails dry out a little bit from all the recent rain and snow storms)!

For my non-running workout, I completed 200 sit-ups, 150 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Today I went on an errand run up to the Salt Lake Running Company to pick-up some gel for next weeks race; that is, the Salt Lake City Marathon is only one week away!  After my stop at the running store, I ran down to 5th East then over to Liberty Park where I did one lap around the before heading back home.  I did the total 13.2 miles of this run at an easy pace and had the fun of battling the heavy rains for the middle five miles of this run.

It was another repeat for me of day nine (i.e., week 3, day 3) of the Push-up Challenge.  I once again feel short of completing this workout; however, I was only a single push-up shy of moving on to week four.  I completed a total of 119 push-ups over five sets, which consisted of 22, 30, 20, 20, and a max set of 27 push-ups.  I tried, but was unable to get in that 28th and final push-up on that fifth set.  Unfortunately, I will have to wait at least two weeks until I will have a chance to commence week four of the Push-up Challenge; that is, with the big race next week I will tapering both my running and non-running workouts.  As a result, I am hoping complete week three of the Push-up Challenge the week following the Salt Lake City Marathon.  In addition to the push-ups, I was able to get in 200 sit-ups.