Rosswog Running Blog

This morning my legs were a little heavy, but not too bad after yesterday’s long and technical run to the top of Grandeur Peak.  I took advantage of the nice and cool May weather, by going for a mid-morning run over to Murray-Holladay Road and up to Holladay Boulevard.  Taking Arbor Lane, I looped back down and over to Murray-Holladay Road where I headed over to the Cottonwood Country Club before heading back to home..  The total distance of this run was 8.1 miles at a relatively easy pace.

While watching the Sunday Morning News programs, I completed my non-running workout of 300 sit-ups and 30 push-ups.

Following a short night of sleep and a long weekend run, it was absolutely a recovery day for me.  Consequently, after work I hit the treadmill for 4.1 miles at a relatively easy pace (total time of 36:10; 8:49 minutes per mile) before heading home and calling it a day.

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

After work, I jumped on the treadmill for 2.1 miles before heading home and out for a second workout (1.6 miles at marathon pace).  For this evening run, I headed up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back. The total distance of this evening run was 4.6 miles at an easy pace.

For my non-running workout, I accomplished 300 sit-ups, 30 push-up, 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Today, I was able to get in some speed play!   After a half-mile warm-up, I completed 6 miles of half-mile intervals (i.e., the slow halves at 9.2 miles per hour, while the fast halves at 11.2) in a time of 35:44 (a personal best for me on the treadmill).  Then I did a 0.6-mile cool down before calling it a day.

Finally, for my daily non-running workout, I completed 300 sit-ups, 30 push-ups, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Following the Wasatch Back Team Captain meeting at the Salt Lake Running Company, I headed home and out for an evening run up to the Smith-Kiln Chimney and back.  The total distance of this run was 4.2 miles at an easy pace (i.e., 8:32 minutes per mile). 

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, and 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Following a busy workweek, I hit the treadmill for 5.1 miles at a relatively easy pace. While saving my second weekly interval training session for tomorrow's track workout, I’m looking forward to going on two longer than normal runs after a relatively light workweek in regards to my mileage.

Also, my daily non-running workout consisted of 300 sit-ups, 30 push-ups, and 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Early this Saturday morning, I ran 4.6 miles up to Skyline High School in order to meet up with one of my Wasatch Back team members for an interval workout. After warming up by jogging four laps of the track, we did a Yasso 400s workout (i.e., a fast 400 meters followed by jogging 200 meters and repeating this ten times). With my projected half marathon time some where under one-hour and twenty minutes, my aim for my fast 400s was under 1:20. I was able to accomplish this objective with the following splits: 1:15, 1:17, 1:18, 1:18, 1:19, 1:18, 1:18, 1:17, 1:19, and 1:16. My average on the 400s was 1:17; whereas my average on the recovery 200s was 1:10. I warmed down with just over two laps (i.e., 0.55 of a mile) then we hit the stairs by running 22 flights on the bleachers (0.85 of a mile) before call it day on the track. I then covered at an easy 5.85 miles on the way home by stopping by REI to check out their sales.

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