Rosswog Running Blog

Luckily, I just avoided (i.e., by fifteen minutes) today’s flash flood thunderstorm that moved through the valley late in the afternoon.  In another effort to prepare myself for the vicious Ragnar leg of the Wasatch Back, I repeated the hill workout that I did yesterday.  However, I did not run this one to break the mark that I set on Saturday.  Rather the objective of this hill workout was to run at a good pace and mentally prepare myself (i.e., by remembering to lean from the ankles into the hill, practicing side stepping the extremely steep parts, focusing on targets ahead, and most importantly, concentrating on belly breathing) to run up what will feel like a never-ending hill.  Again, this hill workout took me from my home up through the Holladay neighbors, up to and above Wasatch Boulevard to the top of 4500 South (approximately an elevation gain of 1530 feet--last mile and a half is an elevation gain of 780 feet).  This time I completed the 5.8-mile run in a time of 55:51.  Certainly not a fast time, but considering my legs were feeling pretty heavy, I maintained a good pace   On my way back down, I again took the long way.  This time I ran over to Parley’s bike path and Nature Park before returning to home.  On this Sunday afternoon, I ran for a total of 16.3 miles at an easy pace.

Today was also another repeat of day 11 (i.e., week 4, day 2) of the Push-up Challenge.  I completed a total of 137 push-ups over the following five sets that consisted of 25, 29, 25, 25, and 33 push-ups.   In addition, while watching the Sunday morning news programs, I did 200 sit-ups.

After work, I jumped on the treadmill and did an interval speed workout.  However, my hamstring was feeling a little tight, so I had to stop during my first half-mile threshold pace run after only a tenth of a mile.  As a result, following a two-mile warm-up run mostly at a fast marathon pace, I ran 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 entire six-mile run was 38:15.  In addition, I completed a 0.3-mile warm-up run in my Nike Frees at an easy pace and a 0.1-mile cool-down run at marathon pace.

For my non- running workout, I accomplish 200 sit-ups, 31 push-ups, and 40 (30 lbs) curls.

After putting in some long hours at work, I headed home and went on a late, late evening run.  For this workout, I ran over to Big Cottonwood Park and did five laps around the softball complex, then over to Smith’s to pick up some groceries before heading home.  Surprisingly, there were a handful of other runners and walkers out at 10:00 pm.  The total distance of this run was 4.4 miles at an easy pace. 

In regards to my non-running workout, I completed 200 sit-ups and 50 (16 lbs) curls.

Following another busy day at work, myself along with another member of our Wasatch Back Relay team headed up to Kaysville for the team captain meeting.  After learning about all the race rules and course changes, I went on another late evening run after I got home.  For this run, I ran over to Big Cottonwood Park, completed nine laps around the softball, and then head back home for a total distance of 4.5 miles at an easy pace.

My daily non-running workout was limited to 200 sit-ups and 25 push-ups.

After spending very late night at work, I jumped on the treadmill and ran a easy pace mile before heading home.  When I got home, I completed my non-running workout by running over to Big Cottonwood Park, over to 4500 South, and down to Smith’s to pick-up some groceries before heading home.  The total distance of this second run was 3.2 miles.

In regards to my non-running workout, I completed 200 sit-ups, 30 push-ups, and 90 (50, 40, 30 lbs) curls.

Following the end of a long workweek, I hit the treadmill for some speed training.  After a one-mile warm-up run (completed at speeds between an easy pace and a marathon pace), I ran 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I followed this interval workout with a 1.1 mile cool down at paces ranging from threshold to easy.

When I got home, I went out for a second run.  This 4.2 mile easy pace run consisted of running to Big Cottonwood Park, over to Murray-Holladay Road, up to Highland Drive before heading back home.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, 80 (50, 40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

This morning marked our final group run before the Wasatch Back Relay.  I truly cannot believe the race is less than a week away.  Along with three of my teammates, we ran through the drizzling rain from Big Cottonwood Park up to Churchill Junior High School.  This equated to a four-mile run and an approximate 770 feet in elevation gain.  I went on to the trailhead at the of Oak View Drive before running back down in the rain.  The total distance of this run was 11.7 miles at an easy pace.

Late in the afternoon, following a severe thunderstorm, I went for a run up to the Salt Lake Running Company to pick up some extra gear (running socks, recovery socks, body wipes, and a bunch of GU packets) for our big relay race.  The total distance of this run was 4.2 miles at any easy pace. 

In regards to my non-running workout, I was able to complete 200 sit-ups and 54 push-ups.