Rosswog Running Blog

The day after...  Okay, my legs are a little stiff after yesterday’s race.  However, shortly after I woke up, I managed to go out for an easy-pace, 6.3-mile run over to Saint Vincent’s, to the Lions Recreation Center, then over to Smith’s to pickup a few groceries before heading back home.  There was actually nothing “easy” about this run; that is, it was done at a slow, sore, stiff pace.  With that said, I have discovered that going for a run on the day after a race expedites the recovery process.

My non-running workout consisted of 200 sit-ups, 10 metronomes, and 20 push-ups (yes, the return of push-ups).

I’m still working out the soreness from Saturday’s marathon; therefore, it was another easy-pace/recovery day for me.  As a result, after work I ran 2.4 miles on the treadmill before heading home where I went out for a 2.1 evening run to Big Cottonwood Park over to Saint Mark’s Hospital and back.

With my legs feeling much stronger today, I picked up the pace for the first time since the marathon.  On the treadmill, I ended up doing a 0.4-mile warm-up before knocking out 3.9 miles at marathon pace (two of these miles were at ten miles per hour speed) then finishing with a 0.5-mile cool-down run.

For my non-running workout, it was back to the Push-up Challenge; that is, repeating day nine (i.e., week 3, day 3).  I accomplished a total of 114 push-ups over five sets which consisted of 22, 24, 20, 20, and a max set of 28 push-ups.  Since I was six push-ups short on this second set, I will be repeating this workout later in the week.  Also, I was able to complete 200 sit-ups, 100 curls (16 lbs), and 20 (50 lbs) reverse curls.

Today, I divided my running up between the treadmill at work and outside.  I started by running 2.7 miles on the treadmill, which entailed a 0.7-mile warm-up at an easy pace and 2.0 miles at marathon pace.  I then went outside for an easy pace 3.7-mile run over to the airport from the International Center using the bike path that connects the two locations.

In regards to my non-running workout, I was able to complete 200 sit-ups, 42 push-ups, 50 curls (40, 30 lbs), and 20 (60, 50 lbs) reverse curls.

After work, I took to the treadmill and did a total of 6.2 miles. These miles consisted of a 0.5-mile warm-up, 2.6 miles at an easy pace with a slight incline, and 3.1 miles at marathon pace.

It was another repeat for me of day nine (i.e., week 3, day 3) of the Push-Up Challenge. This time, I accomplished a total of 115 push-ups over five sets which consisted of 22, 25, 20, 20, and a max set of 28 push-ups. Only five push-ups short on this second set; therefore, I will be repeating day nine this weekend. In addition, I was able to complete 200 sit-ups, 150 curls (40, 30, 16 lbs), and 20 (60, 50 lbs) reverse curls.

Following work, I hit the treadmill and ran 3.0 miles mostly at an easy pace; that is, in order to save me legs for a couple of long weekend runs, I only did just over a half a mile at marathon pace. After I got home from watching the Red Sox defeat the Yankees in extra innings, I went out for a late evening run over to Big Cottonwood Park where I completed five-and-a-half laps around the softball complex. The total distance of this run was 3.1 miles at an easy pace.

My daily non-running workout consisted of 200 sit-ups, 20 push-ups, 150 curls (40, 30, 16 lbs), and 20 (60, 50 lbs) reverse curls.

My legs finally felt strong enough to go on my first long run since the Salt Lake City Marathon.  As a result, I ran over to Sugar House Park where I completed two laps around the inter loop and a single lap around the outer loop before heading to Big Cottonwood Park.  At Big Cottonwood, I did a one lap around the softball complex then jogged home.  The total distance this workout was 15.2 miles at an easy pace.

AT LAST, I completed day nine (i.e., week 3, day 3) of the Push-Up Challenge!!!  I did a total of 120 push-ups over five sets, which consisted of 22, 30, 20, 20, and a max set of 28 push-ups.  It will probably take me forever to complete week four, but I'm looking forward to it.  Bring it on!  Also, in regards to my non-running workout, I was able to complete 200 sit-ups.