Rosswog Running Blog

Even though I was still feeling the affects of the cold that I have been suffering through for the past two days, I went for a nice mid-morning run down to Liberty Park and back.  The object was to sweat the cold off without pushing myself too hard.  Taking the Salt Lake Marathon course, I ran to Liberty Park by way of 500 East (i.e., starting on 4500 South) and I completed two full laps of the park before heading back.  The total distance of this run was 14.2 miles at an easy pace.

In regards to my non-running workout, I accomplished 200 sit-ups and 25 push-ups while watching the Sunday morning news programs.

I was feeling a little bit better today, but after a weekend of some tough workouts and trying to shake off my head cold, today was very much a rest and relaxation day.  Following work ran a total of 4.2 miles on the treadmill (3.1 miles at a marathon pace and 1.1 miles at an easy pace).

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

I was feeling much better today; therefore, I stepped up my workout a little bit (i.e., the plan is to slowly easy my way back into my normal workout routine; therefore, I might not recommence the Push-up Challenge until next week).  After work, I hit the treadmill for a total of 3.8 miles (2.5 miles at a marathon pace and 1.3 miles at an easy pace).  In addition, after I got home I went an easy pace, 0.9-mile run around the neighborhood.

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, 40 (30 lbs) curls, and 10 (50 lbs) reverse curls.

It’s great to be nearly back to one hundred percent today (i.e., I just have to get back my conditioning a little bit).  Following work, I jumped on the treadmill and ran a total of 3.5 miles (2.0 miles at marathon pace, while 1.5 miles at an easy pace) before heading home.  After I got home, I went for my second run which consisted of running over to Big Cottonwood Park and completing three laps around the softball complex before returning.  The total distance of this run was 2.6 miles at an easy pace.

In addition to running, I completed 200 sit-ups, 25 push-ups, 5 metronomes, 60 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Today I was able to increase my daily mileage some more and gain back some of the mileage I lost at the start of the week.  Hopefully, tomorrow I can get in a good interval workout (i.e., it would be my first on since the 12th of June).  Anyways, after work I completed 1.3 miles at an easy/warm-up pace and 2.0 miles at a marathon pace on the treadmill.  I followed this up with a 4.6-mile run at an easy pace to Big Cottonwood Park, over to Murray Holladay Road, and up to the vacant lot that use to house the Cottonwood Mall before heading back.

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

The end of this work week marked my first speed workout since I started tapering for the Wasatch Back Relay.  Following work, I took to the treadmill and accomplished 6 miles of half-mile intervals (i.e., the slow halves at 8.7 miles per hour, while the fast halves at 10.7--a little faster than the 8.5-10.5 paces that I have been running for treadmill intervals).  I completed this six miles of speed training in a time of 37:36.  In addition, I ran a 0.2-mile at marathon pace, then a 0.4-mile cool-down at an easy pace.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, and 120 (50, 40, 30, 16 lbs) curls, and 30 (50 lbs) reverse curls.

Happy Independence Day!  On this Fourth of July, I was preparing for the marathon on the 24th of July by doing a serious downhill run.  However, in order to run downhill, this entailed running six uphill to the Mt. Olympus Trailhead, which is basically at the top of 4500 South.  On the way down I concentrated on pushing the pace, leaning forward, getting into a rhythmic breathing pattern, and relaxing my upper body.  My first full mile downhill was at a 6:34 pace and was able to steadily decrease this pace over the next four miles to a 6:02 pace.  Running downhill is really a skill and these pace times which are good, but not great, absolutely remind me that I still need to work on this area of my running.  In addition, I completed three laps around the Big Cottonwood Park softball complex in order to practice the difficult transition from a long descent to flat terrain.  The total distance of my run was 13.4 miles.

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, and 10 metronomes.