Rosswog Running Blog

With the Salt Lake City Marathon being in the books, today marked the first day where I focused my training on preparing for the Wasatch Back Relay.  Consequently, I did a hill workout by running over to Murray Holladay Road up to Olympus Hills Park then up to Oakridge Elementary.  Once at the school, I completed a single lap around the school’s running path before heading back to home.  The total distance of this run was 10.7 miles at a relatively easy pace (9:54 miles per minute and a heart rate of 131 bpm).  In addition to the hill workout, my sore and tired legs from yesterday’s race provided perfect Wasatch Back training.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, and 10 metronomes.

Happy Patriot’s Day!  After a two-weekday hiatuses from my sub-6:00-am workouts, I ventured out this morning and completed 2.3 miles at an easy pace (i.e., 7:59 miles per minute and a heart rate of 143 bpm).  For this wake-up workout, I ran up to Saint Mark’s Hospital, over to 1300 South, then back to home by way Big Cottonwood Park.  Before I headed off to work, I set my VCR to record the 114th Boston Marathon!  Very exciting and best of luck to everyone taking trip from Hopkinton to Boston today!

After a short night of sleep due the Jazz playoff game that ended just before mid-night, I took it easy for my sub-6:00-am run.  For this run, I ran around the neighborhood then over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back.  The total distance of this run was 1.4 miles at an easy pace.

Following a busy day at work, I hit the treadmill for an easy-pace 1.6 mile run.  Then I stepped off the treadmill and out of the gym and covered 3.7 miles at a relatively easy pace around the International Center and over the Airport Bike Path.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, 40 (50 lbs) curls, and 20 (50 lbs) reverse curls.

I slept in a little bit this morning; therefore, for my non-running workout I was only able to get in an even 1.0 mile before 6:00 am.  For this morning wake-up jog, I went up to Hill View Drive then back to home after doing a half of a lap around the neighborhood (time of 8:04 and a heart rate of 143 bpm). 

Following work, I hit the treadmill for 1.2 miles (seven-tenths of a mile at marathon pace) before catching my bus home. With my legs still feeling a little tired from Saturday’s race, I decided it was a good day for a recovery day. Consequently, went for a short evening jog around my neighborhood then over to Big Cottonwood Park and back to home. The total distance of this run was 3.1 miles.

In regards to my non-running workout it was my standard 300 sit-ups and 30 push-ups.

Staying late at work to follow up on the deliverables before the weekend, I headed home and out for an evening run.  My legs felt fully recovered from last week’s marathon!  As a result, while listening to the first half of what turned out to be a very impressive Game #3 win by my Jazz over the Nuggets, I ran over to the Cottonwood Country and back by way of Big Cottonwood Park where I completed a single lap around the softball complex before heading home.  The total distance of this run was 8.2 miles at a relatively easy pace.

Finally, for my non-running workout it was my standard 300 sit-ups, 30 push-ups, and 20 (50 lbs) curls.

I woke up early this Saturday morning and did some stretching then a warm-up run over to Big Cottonwood Park and back before heading up to Shriners Hospital for the 5th annual Alta Club 10k.  This was actually the first 10k race that I have ever participated in.  Meeting up with two of my team members on the Shoulda Bought Puts Wasatch Back Relay Team, we completed the 10k course that went from Shriners up 11th Avenue then around Memory Grove to the 3.1-mile turnaround point at the northeast corner of the State Capital Building and back.  As my following mile splits show it was downhill on the way out and a nice uphill climb on the return trip: 5:31, 5:23, 5:42, 6:04, 6:17, 6:08, and 0:59.  My finishing time was 36:04 (5:49 pace) on this scenic course and it was perfect weekend weather for running.  In addition, it was great to meet up with fellow FRB member Cheryl who finished 4th overall and I finally discovered what BBK stands for (sounds like a fun running group)!

After the race, I got in some extra mileage by running from Shriners to Big Cottonwood Park where I completed two-and-a-half laps around the softball complex before heading home.  This post-race run was 9.5 miles albeit at a much slower pace than my 10k-race pace (i.e., 8:58 minutes per mile).

While finally getting around to watching my tape recording of the Boston Marathon (great races on both the men and women sides), I was able to get in my standard non-running workout of 300 sit-ups and 30 push-ups.