Rosswog Running Blog

Following a great night of catching up on my sleep, I hit the roads for a serious hill workout. I began my workout by running up to Skyline High School then proceeded up Mill Creek Canyon to a mile beyond the winter gates to the Evergreen Picnic Area. I was just over an eleven-mile climb and 2,200 feet in elevation gain! In other words, an excellent Wasatch Back workout! I then picked up the speed on my descent down the canyon and stopped by REI on my way home to pickup some supplies for the for our upcoming relay race (less than three weeks away). In total, this Sunday-afternoon run was 22.6 miles long and at a relatively easy pace (total time 3:18:44; average pace 8:48 minutes per mile).

While watching the Sunday morning news programs coverage the Gulf Coast Oil Disaster, I completed my non-running workout of 300 sit-ups and 30 push-ups.

On this beautiful Memorial-Day Monday along the Wasatch Front, I hit the streets for with the objective of covering over ten miles, mixing a few hills, and keep a sub-seven-minute pace for the first five miles. As a result, I headed south zigzagging through neighborhoods to 6200 South then started the climb up to Holladay Boulevard when I hit the five mile mark at 34:43 (i.e., a 6:56 pace). Running the Holladay Boulevard part of the Salt Lake Marathon course in reverse, I ran to Murray-Holladay Road then headed back to home by way of Big Cottonwood Park. In total, I completed 11.1 miles at a relatively easy pace (total time 1:19:50, 7:12 minutes per mile).

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

Following work, I hit the treadmill for 1.6 miles then headed home and out for another run around the neighborhood for 2.8 miles at an easy pace.  Overall, it was absolutely a recovery day after three good runs over the Memorial Day weekend.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 100 (50, 40 lbs) curls, and 20 (50 lbs) reverse curls.

Today, I procrastinated into doing my speed workout out; that is, I headed home after work, did some studying, then finally decided at 9:00 pm that I needed to get this workout over with.  Consequently, I covered 3.5 miles by running around the neighborhood and up to Olympus High School.  Then I knocked out a Yasso 400s workout on the track.  This time I did 12 intervals of running a threshold pace 400 then jogging a 200.  My 400 splits were as follows: 1:21, 1:18, 1:19, 1:18, 1:19, 1:19, 1:20, 1:20, 1:18, 1:19, 1:20, and 1:19.  Even though my range was only 4 seconds, the same as my Yasso 400s on Saturday, my average pace was 2 to 6 seconds slower on my 400s and recovery 200s (i.e., 1:19 and 1:16), respectively.  I completed this tough workout by jogging 2.7 miles back home and it felt great that I did not succumb to laziness by personally justifying the postponement of this speed training!

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

After leaving work and checking out the testing site for this Saturday's CFA exam, I headed home and out for a late evening run.  This workout consisted of running up to the Smith-Kiln Chimney and back and was relatively short (4.9 miles) and at an easy pace.  As a result, it was a good recovery workout from yesterday's track intervals.

Finally, it was my standard 300 sit-ups and 30 push-ups for my non-running workout.

After spending most of the day reviewing for the CFA exam, I ran up to Olympus High School for an interval workout.  However, when I arrived at the school’s track I discovered it was being used in a summer football scrimmage.  Consequently, I searched for and found a nearby hill to do my interval workout on.  At the Holladay neighborhood interception of Nila Way and Shanna and a quarter mile up (marked by the light pole located outside of a church), I ran ten hill intervals with the following splits:   The average hill time was and the average recovery/downhill time was .  I finished up my running workout by jogging back home.  In total, I completed an even eleven miles (2.5 miles at threshold pace and 8.5 miles at an easy pace).

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

I spent my entire morning and afternoon taking the CFA exam; therefore, I could not wait to go out for a relaxing evening.  At an easy pace, I ran over to the Cottonwood Country Club and back to home by way of the Big Cottonwood Park where I completed one lap of the softball complex.  The total distance of this run was 7.1 miles.

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