Rosswog Running Blog

Early Sunday morning, in order to prepare for The Ragnar leg of the Wasatch Back, I completed a nice hill workout that entailed running from my home, through Big Cottonwood Park (two laps around the softball complex), and up through the Holladay neighborhoods stopping to return at about one mile above Churchill Junior High.  When I left home, only a light rain was falling.  However, when I reached the furthest/highest point of my run, there was nothing but wet sleet and fog.  At one place, water was overflowing the gutter and running horizontally across the road.  Needless to say, I got drenched (luckily, I wore my windbreaker).  The total distance of the run was 13.1 miles at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups, 23 push-ups, and 10 metronomes.

Following work I did a short 0.2-mile warm-up run on the treadmill before hitting the weights.  After I got home I went on a nice late evening run while listening to my Jazz lose to the hated Lakers on my handheld radio.  For this run, I ran over to Big Cottonwood Park, over to Murray Holladay Road, then up to Highland Drive before heading back home.  The total distance of this run was 4.4 miles at an easy pace.

Today marked a new day of the Push-up Challenge for me; that is, day ten (or week 4, day 1).  I completed a total of 115 push-ups over five sets, which consisted of 21, 25, 21, 21, and a max set of 27 push-ups.  I was five push-ups short of completing the last set; therefore, needless to say, I will be repeating this week.  In addition, I accomplished 200 sit-ups, 150 curls (40, 30, 16 lbs), and 20 (60, 50 lbs) reverse curls.

Today was my first speed workout following the Salt Lake City Marathon.  After work, I took to the treadmill and accomplished 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I completed the four miles in a time of 25:42.  In addition, I did a 0.2-mile warm-up at an easy pace, a 0.2-mile cool-down at marathon pace, then 1.7-mile easy pace run over to Big Cottonwood Park and back.

For my non-running, I accomplished 200 sit-ups, 200 curls (40, 30, 16 lbs), 20 (60 lbs) butterflies, and 20 (60, 50 lbs) reverse curls.

After work, I did a 0.2-mile warm-up run on the treadmill before knocking out a 5k (or 3.1 miles) at marathon pace.  In addition, after I got home I went another run.  This one entailed running over to Big Cottonwood Park then to Smith’s (i.e., to pickup some groceries) before heading back home.  The total distance of the run was 2.8 miles at an easy pace.

My non-running workout consisted of 200 sit-ups, 100 curls (40, 30, 16 lbs), and 20 (60, 20 lbs) reverse curls.

Following work, I hit the treadmill for a total of 6.1 miles.  Between a 0.2-mile warm-up and 0.5-mile cool-down at an easy pace, I completed 5.4 miles of this run at marathon pace.

In addition, I gave day eleven (or week 4, day 2) of the Push-up Challenge a try.  I completed a total of 128 push-ups over five sets (the most I have ever done over five sets), which consisted of 25, 28, 25, 25, and a max set of 25 push-ups.  As a result, I was a single push-up short on the second set and a whopping eleven pushups short on the fifth set.  I have the feeling that I might be repeating week four of the Push-up Challenge for the rest of the year.  Lastly, I accomplished 200 sit-ups, 80 curls (30, 16 lbs), and 20 (50 lbs) reverse curls.

It was another speed workout on the treadmill today.  This time I ran 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 completed the five miles in a time of 32:01.  In addition, I did a 0.2-mile warm-up at an easy pace, a 0.5-mile cool-down at marathon pace, then 1.5 miles in my Vibram Five Fingers at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, 150 (40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

For the second Saturday in a row, I did another run over the Sugar House Park and back in the rain.  This time I completed two laps around the inter loop of the park before heading over to Westminster College (i.e., my old stomping grounds) and down to the Sugar House Post Office to mail some letters.  The total distance of the run was 14.4 miles in which I did 13.4 miles at an easy pace and 1.0 mile at marathon pace (i.e., I spotted another crazy runner that was out enjoying the pouring rain on Highland Drive; therefore, I pushed the pace for a few miles).

Today was the also day twelve (or week 4, day 2) of the Push-up Challenge.  I completed a total of 129 push-ups over five sets (topping my previous five-set best by a single push-up), which consisted of 26, 27, 25, 26, and a max set of 25 push-ups.  After my first try of week four of the Push-up Challenge, I have no idea how I'm going to ever complete this week (i.e., accomplishing a max set of a minimum 40 push-ups is currently not conceivable).  However, I will keep trying.  In addition to push-ups, I did 200 sit-ups.