Rosswog Running Blog

This Mother’s Day brought beautiful weather to the Salt Lake Valley; that is, a nice contrast with last weekend in which it was cloudy and rainy.  Taking advantage of the great weather, I ran up to Canyon Rim Park and did one lap around the park before heading back home.  This was a moderate hill workout that I completed the 11.1 miles at an easy pace. 

While watching the Sunday morning new program, I did my non-running workout that consisted of 200 sit-ups and 36 push-ups.

Today was a recovery day after putting in a weekend of long training runs. After getting home from work, I went on a late-evening run over to Big Cottonwood Park, over to Murray-Holladay Road and the Highland Drive intercession, then back over to Smith’s to pickup some groceries before heading back home. The total distance of the run was 4.7 miles at an easy pace.

My non-running workout consisted of 200 sit-ups, 25 push-ups, 60 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Following a busy day at work, I passed on the treadmill and did my entire running workout outside after I got home. This workout consisted of running over to Millcreek Elementary then over to Big Cottonwood Park by way of 1500 South. Once at the park, I completed a lap around the softball complex before heading back home. The total distance of the run was 4.2 miles at an easy pace.

Today was the also day a repeat of day ten (or week 4, day 2) of the Push-up Challenge. I completed the required push-ups for the day with a total of 125 push-ups over five sets, which consisted of 21, 25, 21, 25, and a max set of 33 push-ups. I was also able to get in 200 sit-ups, 70 (40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

I got back to accomplishing some speed training on the treadmill today by doing 3-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 this three miles in a time of 19:15. In addition, I did a 0.1 cool-down run at marathon pace before heading home where I went out for another run over to Millcreek Elementary then over to Big Cottonwood Park before heading back home for a total distance of 3.8 miles at an easy pace.

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

Following a long day at work, I decide to go home and do my daily run outside under the stars and the moon.  Shortly after arriving at home, I went for a run to Big Cottonwood Park, over to Murray-Holladay Road, then up the Highland Drive before running back home.  Overall, I got in 4.2 miles at an easy.

In regards to my non-running workout, I was able to complete 200 sit-ups, 25 push-ups, 40 (30 lbs) curls, and 10 (50 lbs) reverse curls.

Since I took the day off work to study for the CFA, I took advantage of the warm weather by going out for a mid-morning run.  I ran up to Canyon Rim Park where I did one lap around the park before heading back home.  The total distance of the run was 11.1 miles at an easy pace.

For my non-running workout, I completed 200 sit-ups and 54 push-ups.

On an absolutely beautiful Saturday morning, I did my first twenty-plus mile run since the Salt Lake Marathon.  I started by running from my home up the Skyline High School (completed this first five miles of the run in a time of 39:34) where I met up with one of my Wasatch Back teammates.  From the high school we ran 2.5 miles together up Millcreek Canyon and I ran be myself another 2.5 miles up to the Canyon’s Winter Gates.  After running back down the Canyon, I ran over to REI to pickup some GUs and Clif Bars.  Then I ran down to The Salt Lake Running Company to pickup a new pair of Adidas Super Nova Sequence running shoes, two pairs of standard running socks (i.e., Balega and Wigwam), and my first pair Zoot compression/recovery socks (i.e., gearing up for the Wasatch Back).   From the running store, I jogged back home.  The total distance of this run was 21.1 miles at an easy pace.

Today marked another repeat of day eleven (week 4, day 2) of the Push-up Challenge.  My sets consisted of 25, 29, 25, 25, and a max set of 30 push-ups.  Even though I completed a total of 134 push-ups (the most I have ever done over five sets), I fell short of completing this day by six push-ups on the final set.  Currently, there is no way I have a shot at completing the 40-push-up set required of day twelve.  As a result, my plan is to continue to repeat day eleven until I have it down.  I also accomplished 200 sit-ups and a 90-second wall sit.