Rosswog Running Blog

With the Wasatch Back being almost one month away (to be exact, one month and two days), I decided to get in some hill work.  As a result, a beautiful and warm Sunday afternoon, I headed out through Big Cottonwood Park and up to the neighbors to Oakridge Elementary.  It was a tough climb and my legs were feeling a little bit heavy.  I glided back down (knocking out one mile at marathon pace) for a total distance of 10.6 miles at an average pace of 8:23 minutes per mile.

Finally, for my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, and 10 metronomes.

Following a busy Monday at work, I did a tempo run on the treadmill. Increasing the pace throughout the workout, I completed a 5k at any easy pace and a 5k at marathon pace (total time 44:49, pace 7:14 miles per minute). It felt good to pick up the speed a little bit!

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

I’m getting back to consistently completing interval workouts on the treadmill to prepare for the Wasatch Back! This one consisted of a half-mile warm-up before 4 miles of half-mile intervals (the slow halves at 9.2 and the fast ones at 11.2 miles per hour). I followed my intervals up with a 1.8-mile cool-down run.

For my daily non-running workout, I completed 300 sit-ups and 30 push-ups.

After work, I hit the treadmill for 1.3 miles then headed home and out for another run that of running around the neighborhood then up to St. Mark’s Hospital and back to home by way of Big Cottonwood Park (2.9 miles). Legs were a little bit tired today; therefore, I’m writing it off as a much needed recovery day.

My daily non-running workout consisted of 300 sit-ups and 30 push-ups.

I jumped on the treadmill for an easy pace 1.6 mile run following work then headed home and out for another workout which entailed running up the Smith-Kiln Chimney at the Brickyard Shopping Plaza then back to home for a distance of 4.5 miles.

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

For the first time in a number of weeks, I completed two interval workouts within the week. Similar to Tuesday’s workout, this one consisted of a half-mile warm-up before 4 miles of half-mile intervals (the slow halves at 9.2 and the fast ones at 11.2 miles per hour). I followed my intervals up with a 2.7-mile cool-down run. Thanks goodness it’s Friday!

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

I woke up this morning and ran 5.1 miles up to Skyline High School for a group run my Wasatch Back relay team.  While waiting to see if anyone would show (i.e., the sky was looking pretty dark and cloudy; also, it rained pretty hard the night before).  As a result, I circled the school’s parking lot four times which equaled a mile in distance.  One of my teammates showed, therefore we headed up to the Rattle Snake Gulch trailhead (1.8 miles) where we just went to work; that is, running the Gulch then the Pipeline Trail to the Grandeur Peak trailhead then to the top of the  peak.  It took some time to summit because the final two miles were running through the snow (i.e., fresh powder from the storm that rolled through the Valley the night before).  However, when we got to the top of Grandeur Peak, the view of the valley was amazing.  Due to the snow and the muddy conditions (I sled down in the mud on one part of the descent), the decline was slow.  However, we eventually made it to the Rattle Snake Gulch trailhead for a round trip of 11.3 miles.  I then ran the 7.1 miles back to home (taking a lap around the softball complex at Big Cottonwood Park in order to add on some extra mileage) before calling it a day.

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