Rosswog Running Blog

Happy Mother’s Day! On an absolutely beautiful Sunday afternoon along the Wasatch Front, I ran over to the Cottonwood Country Club then to the Brickyard Shopping Plaza before returning to home. In total, I completed 10.1 miles at an easy pace (8:28 minutes per mile). By the way, it feels great to be running at elevation (i.e., SLC is approximately 4,200 ft; whereas, Windsor is around 500 ft above sea level)!

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

Following a week-plus of solid running, it was absolutely a recovery day for me.  As a result, after work I headed home and out for an evening run up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back.  It was a little rainy during this 4.4-mile-easy-pace run (9:32 minutes per mile), but not too bad.

In regards to my non-running workout, it was just another day of 300 sit-ups and 30 push-ups.  When I get caught up on everything (probably by the end of the week), I will need to put in some time lifting at the gym.

Following a busy day at work, I did not have time for the treadmill.  Consequently, I headed home and out for an evening run.  As the rain fell, I ran up to Olympus High School where I completed a single lap around the school’s track before heading back home and calling it a day.  In short, a tough 6.8-mile easy pace run (9:21 minutes per mile) that was glad to complete.

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

After two days of running at a relatively slow pace and another busy day at work, I hit the treadmill for a 0.7-mile warm-up run (half of a mile at marathon pace).  Following my commute home, I headed out for an evening run around the neighborhood then over to Millcreek Elementary and back to home by way of 1500 East and Big Cottonwood Park.  Even though I kept this run to a relatively easy pace, I concentrated on picking up the pace during this run and ended up covering a total of 5.7 miles at an average pace of 8:07 minutes per mile.

In regards to my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.

Following another busy day at work, I headed home and out for an evening run.   This workout consisted of running around the neighborhood then up to the Smith-Kiln Chimney at the Brickyard.  I circled the Shopping Plaza then headed back by way of 1300 & 1500 South and through Big Cottonwood Park to home.  The total distance of this run was 6.2 miles at an easy pace (i.e., 8:43 minutes per mile).

For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Since it was the Friday after coming back to the office from a week of PTO, it was a busy day getting caught up on everything before the weekend.  Consequently, I took a late-afternoon break from work in order to get some miles in on the treadmill.  After a half mile warm-up jog, for the first time since training for the Salt Lake Marathon, I was able to get in some serious speed play by doing 3.0 miles of half-mile intervals on the treadmill (i.e., the slow halves at 9.2 miles per hour and the fast halves at 11.2) in a time of 17:51.  I cooled down by gradually decreasing my speed over 1.9 miles (i.e., a tenth of a mile at threshold pace, half mile at marathon pace, then 1.3 miles at an easy pace).  Next week, I’ll try to get in one more set of intervals (in other words, up my workout to four miles of intervals).

For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, 70 (50, 40 lbs) curls, and 20 (50 lbs) reverse curls.

For the first Saturday in over a month, I jogged 3.45 miles into Sugar House to meet up with my good friends at the Salt Lake Running Company for a group run.  We busted out 6.4 miles at marathon pace (total time of 42:51; 6:42 minutes per mile) in a run that involved going up Liberty Park, completing two laps around the woodchip trail, and then heading back to the store.  It was great to get caught up with everyone.

For the second part of my run, I ran up to the University of Utah and completed a mile on the Shoreline Trail before heading back home.  The total distance of this run was 15.25 miles at an easy pace.