Rosswog Running Blog

Just after I woke up this morning, I hit the streets and did some hill work in preparation for my battle with the infamous Ragnar leg of the Wasatch Back Relay (only 20 days away).  This hill workout consisted of running from my home up through the Holladay neighbors all the way to above Wasatch Boulevard to the top of 4500 South.  I completed this uphill run in a time of 52:17 (with my slowest mile being the last full mile, which took me 10:30 minutes to run).  As I ran back down I did some extra training by running a single lap of the Oakridge Elementary track and a half lap around the softball complex at Big Cottonwood Park; therefore, completing a nice 12.4–mile run (9.4 miles at an easy pace; whereas, 3.0 miles at marathon pace).

My non-running workout (which I did a majority of while watching the Sunday television news programs) consisted of 200 sit-ups, 30push-ups, and 10 metronomes.

After another long day of working, I jumped on the treadmill and ran 4.5 miles at marathon pace followed by a 0.2-mile cool-down run at an easy pace.  It felt good to pick-up the pace after so many long distance runs at a slower pace.

Following work, it was the return of the interval speed workout.  This time I did 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  My time for the four miles was 25:39.  I followed my interval training with a 0.3-mile cool-down run at an easy pace.

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

I hit the treadmill and ran 2.6 miles after work at marathon pace before I started to experience some stomach problem.  As a result, I did another mile at an easy pace before heading home.  After I got home, I ran over to Big Cottonwood Park and completed a single lap around the softball complex before heading back for a total distance of 1.5 miles at an easy pace.

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

After work, I tried my second speed workout of the week.  However, do to my stomach still being a little upset (i.e., I think all the final perpetrations for this Saturday’s CFA exam are making my stomach uneasy), I was only able to complete 3 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  My time for the four miles was 19:23.  In order to keep my stomach in check, I did a 2-mile cool-down run at an easy pace.

For my non-running workout, I did 200 sit-ups, 25 push-ups, and 150 (50, 40, 30, 16 lbs) curls.

Today was the day before my big CFA exam; therefore, I took the day off of work in order to make my final preparations for the test.  However, I did get in a short run by running up the Brickyard Shopping Plaza and back to redeem my free bagel coupon at Einstein Bros (i.e., my breakfast).  The total distance of the run was 4.1 miles at an easy pace.

In between taking practice tests and reviewing my note cards, I was able to get in another repeat of day 11 (i.e., week 4, day 2) of the Push-up Challenge.  This time I completed a total of 131 push-ups over five sets which consisted of 25, 29, 25, 25, and a max set of 27 push-ups.  I’m still nine final-set push-ups shy of completing this day; with that said, I believe I’m making slow progress.  Also, I was able to sneak in 200 sit-ups.

After suffering through another brutal six-hour CFA exam (of course, if it was not difficult, I would not want any part of it), I did a hill workout to prepare myself for the Ragnar leg of the Wasatch Back.  This was my typical hill workout that consisted of running from my home up through the Holladay neighbors, up to and above Wasatch Boulevard to the top of 4500 South.  I completed this 5.8-mile uphill run in a time of 47:41.  Consequently, this was my fastest time for this climb by nearly five minutes.  As I ran back down, I took the long way home by running over to and down Murray-Holladay Road in which I clocked one mile at marathon pace.  Adding on the 3.3 miles that accumulated earlier in the day by running around the University of Utah campus before, during my lunch break, and immediately following the CFA exam, I accomplished a total of 16.6 miles for the day.

In addition, I did my non-running workout before taking the test, which consisted of 200 sit-ups and 30 push-ups.