Rosswog Running Blog

This Sunday morning I met up with one of my Salt Lake Running Company group friends and we knocked out my standard hill workout to the top of 4500 South and back.  The last mile-and-a-half of our ascent was absolutely challenging as the morning sun began to bake down on us.  However, it felt great running back down.  The total distance of this run was 10.5 miles.

In order to get in some extra miles, I went on several runs throughout the day which involved running over to Big Cottonwood Park and back, back home from Smith’s, and to and back from the Brickyard Shopping Plaza.  These runs equaled a total of 6.0 miles at an easy pace.

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

I hit the treadmill after work and completed a nice interval workout.  Following ten minutes of stretching, I ran 6 miles of half-mile intervals (the slow halves at 9.2 and the fast ones at 11.2 miles per hour) in a time of 35:39.  I pushed it for another tenth of a mile at threshold pace before a tenth of a mile cool down at marathon pace.  This workout was exhausting, but it felt good!

In addition, I was able to complete 300 sit-ups, 30 push-ups, 100 (50, 40 lbs), and 20 (50 lbs) reverse curls.

Arriving in San Francisco this evening, shortly after I checked into my hotel, I went out for my daily run.  Leavening my hotel on Market Street, I ran down to The Embarcadero, which is a road lined with Palm trees and Piers and has streetcars going out and back on it (a little different environment than Salt Lake City).  Heading down The Embarcadero, I ran past Fisherman’s Warf and Ghirardelli Square.  Then I ran around Fort Mason and by the Marina Green to Crissy Field, which is near the Golden Gate Bridge.  Since it was getting dark, I decided to head back and save a run across the bridge for another day.  In total, I completed 10.1 miles at an easy pace.

In regards to my non-running workout, I was able to complete 300 sit-ups and 30 push-ups before calling it a day.

I work up this morning and went on a short hill workout on a very famous incline, Telegraph Hill. Leaving my hotel, I ran up Market Street to Montgomery Street then headed past a trolley car ascending California up to the top of the infamous hill. Then I climbed up the stairs to the base of Coit Tower which overlooks the city and the bay; that is, amazing views of the Bay Bridge, Alcatraz Island, and the Golden Gate Bridge--the latter was engulfed by the morning fog. The hills in San Francisco are extremely steep, but being at sea level, not too difficult to run up. I then ran back to my hotel, completing 4.4 miles at a relatively easy pace.

For my evening run, I headed down Market Street to The Embarcadero and past the Piers to Fisherman’s Warf to check out the sights and sounds. I then ran over to Ghirardelli Square before heading back to Market Street.

The total distance of this run was 4.5 miles at an easy pace. Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, and 40 (50, 40 lbs) curls.

This morning I woke up at 5:15 am and headed out for a destination run.  I ran down Market Street to Pier 1 and down The Embarcadero past Fisherman’s Wharf (where there were a bunch of sea lions all over the docks) and through Fort Mason.  Then I ran on the bike path by the Marina Green and Crissy Field until I arrived a The Golden Gate Bridge.  I ran up a dirt trail to access the bike path that goes over the famous bridge.  While running across the bridge to the Marin County side, I just admired the view.  In short, the sun was just coming up and hitting the San Francisco Bay and the city (7-miles off in the distance) due to all of it’s hills, just looked like a bunch of little buildings stacked on one another--an amazing view!  After I reached the Marin County side of the bridge, I headed back to my hotel and off to work.  In total, I covered 14.3 miles at an easy pace on this destination run.

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

After a busy week and a late flight back from San Francisco, it was absolutely a recovery day.  Consequently, I kept to the treadmill for my non-running workout and completed 4.3 miles at a relatively easy pace.

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

This Saturday morning, I went out for a 5.3-mile uphill run to Skyline High School where I got in some speed play on the track.  Completing my final interval workout before the Wasatch Back (less than a week away), I knocked out a Yasso 400s session that consisted of 10 intervals of running a threshold pace 400 then jogging a 200.  My 400 splits were as follows: 1:22, 1:23, 1:21, 1:21, 1:22, 1:22, 1:21, 1:22, 1:21, and 1:16.  My average 400 was a relatively slow 1:20; that is, the last time I did a Yasso 400 workout at Skyline, my average was 1:17.  My legs just felt tired and it was pretty windy.   I think the latter was mentally impacting me because my last split was considerable faster, so I had plenty left in me.  The good news was that my recovery 200 laps were an average of 1:08; that is, 2 seconds less than my previous best.  I finished up by jogging a couple of laps and running back home 5.2 miles back to home.

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