Rosswog Running Blog

Recovering from the Wasatch Back Relay, I broke my running workout into three parts.  I woke up just before 5:00 am and headed out for a run from The Canyons over to the Utah Olympic Park and took the road all the way up to the top of the bobsled track and ski jumps.  I spotted a deer and a fox on the way up and the sunrise over Park City was amazing.  After enjoying the view, I ran back to The Canyons for a 12.8-mile round trip.

In the Silverado Lodge’s gym, I hit the treadmill for 3.3 miles.  It felt great to get off of the road and just work on my leg turnover.

Back at home, after napping most of the afternoon, I headed out for an evening run over to the Cottonwood Country Club and back by way of Mill Creek Elementary.  The total distance of this run was an even 8.0 miles at an easy pace.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, 200 curls (40, 24 lbs), and 60 (50 lbs) reverse curls.

This Monday was absolutely a recovery day for me, especially since I was still sleep deprived from the Wasatch Back Relay.  Consequently, following work I headed home and out for an evening jog up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back.  The total distance of this run was 4.1 miles.

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

I kept my running workout to the treadmill today by doing a 10k (6.2 mile) tempo run.  It felt good to pick up the speed a little bit in that I was able to get in 2.1 miles at marathon pace.

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

Following work, I hit the treadmill for a mile before heading home.  Soon after I arrived at home, I headed out for an evening run around the neighborhood and up the Smith-Kiln Chimney and back.  I accomplished this 5.2-mile run at an easy pace of 8:57 minutes per mile.

For my non-running workout, I was able to get in 300 sit-ups, 30 push-ups, 160 (50, 16 lbs) curls, and 20 (50 lbs) reverse curls.

Following work, I jumped on the treadmill and did an easy pace 2.2-mile run while watching the first part of the NBA.  After my Jazz surprise selection of Gordon Hayward (Jazz fans booed Stockton when he was drafted, so hopefully this Butler star will also turn out to be a hall of famer), I headed home and out for an evening run.  This second workout consisted of a run around my neighborhood, then over to Millcreek Elementary and back by way of 1500 East and Big Cottonwood Park for a total distance of 4.1 miles.

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

For the first time since tapering for the Wasatch Back, I was able to get in a speed workout. I completed three 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 17:51. Then I did a 0.1-mile cool down at marathon pace before heading home.

After I got home, I headed out for an evening run around the neighborhood and up to the Smith-Kiln Chimney and back. The total distance of this run was 4.6 miles at an easy pace (i.e., 9:38 minutes per mile).

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

Due to all the Wasatch Back training and race preparations, for the first time since May 15th I was able to get in a run with the Salt Lake Running Company group.  After running 3.4 miles down to the store, I met up with the group that only consisted of two other runners (i.e., lots of races going on the next two weekends).  We head out to Liberty Park (which is still partially roped off as workers are trying to clean up the awful Red Butte oil spill that happened two Saturdays ago).  After taking two laps on the woodchip trail around park, we headed back to the store.  The total distance of this run was 6.5 miles at a relatively easy pace (i.e., 8:18 minutes per mile).

For a follow-up workout, I jogged 3.7 miles to and from Trax while heading up to Hogle Zoo where I ran the last part of the Deseret News Marathon course (i.e., my next race); that is, starting just above Crestview Drive and ending at the Liberty-Park finish line.  The total distance of this run was 10.7 miles entirely at an easy pace (i.e., 8:07 minutes per mile).  The last ten miles of any marathon is challenging; however, the last ten miles of the D-News Marathon is particularly difficult because of the transition from the Emigration Canyon descent to the flats and rolling terrain of Wasatch Drive and Foothill Boulevard.  As a result, the purpose of this run was to spend some time on this part of the course (which I’ll be doing over the next few weeks) in order to become comfortable and familiar with it.  I completed my running workout for the day with an even 1.1-mile cool-down run to and from the bus stop to home.

Finally, for my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.