Rosswog Running Blog

This Sunday morning I biked up the Hogle Zoo and met up with one of my friends from the Salt Lake Running Company Group to run part of the Deseret News Marathon course.  Starting just up from Crestview Drive (approximately mile marker 15.7 of the course), we ran about 6.5 miles on the course before leaving the course at 100 South and 1300 East.  Taking North Campus Drive and cutting over to Fort Douglas, the return trip to Hogle Zoo was short in distance, but a pretty good incline.  The total distance of this run was 10.2 miles at an average pace of 6:57 minutes per mile with the following mile splits:  6:47, 6:30, 6:19, 6:20, 6:58, 6:53, 7:53, 7:56, 6:47, and 7:04.

In addition to my 22.0-mile bike ride, my non-running workout consisted of the typical 300 sit-ups and 30 push-ups.

After a busy Monday at work, I hit the treadmill for a 3.2-mile run (half the distance at marathon pace and half at an easy pace) before heading home.  I finished up my running workout for the day, by heading out for a 1.2-mile evening jog to Big Cottonwood Park, a single lap around the softball complex, then back to home.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, 70 (50 lbs) curls, and 20 (50 lbs) reverse curls.

This morning, I was able to get in an easy pace 2.2-run over to Big Cottonwood Park (three laps around the softball complex) before heading off to my dentist appointment then work.

Following a productive day at work, I got in an interval workout on the treadmill.  I completed four 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 23:44.  Then I did a 0.2-mile cool down at marathon pace and a 0.4-mile at an easy pace before calling it a day.

Lastly, for my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, and 20 (50 lbs) curls.

For the first time in a few months, I was able to get out for a sub-6:00-am run; albeit, a short one.  For this wakeup workout, I ran over to Big Cottonwood Park in my Vibram Five Fingers and completed two laps around the softball complex before heading back to home and off to work.

After work, I hit the treadmill for 2.3 miles (1.6 miles of this distance at marathon pace) before heading home and out for a second run.  This evening run consisted of running around the neighborhood and over to Big Cottonwood Park then two laps around the softball complex before heading back.  The total distance of this run was 2.2 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 70 (50 lbs) curls, and 40 (50 lbs) reverse curls.

I finally was able to get in a bike ride to work this morning. In order to get my body use to running on tired legs, I left for my commute extra early this morning in order to get in an interval workout on the treadmill. I completed six 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 personal best time of 35:27! Then I did a 0.1-mile extra at threshold pace followed by a 0.1 mile cool down at marathon pace.

Besides my even 31.0-mile bike ride to and from work, my daily non-running workout consisted of 300 sit-ups, 30 push-ups, and 100 (16 lbs) curls.

After yesterday’s bike ride and interval workout, today was very much a recovery day.  Consequently, I kept my pace slow during my evening run, which consisted of running around the neighborhood, over to the Cottonwood Country Club, and back to home by way of Big Cottonwood Park.  The total distance of this run was 7.1 miles at a relatively easy 8:38 minutes-per-mile pace.

Heading into this long-holiday weekend, for my non-running I completed my typical 300 sit-ups and 30 push-ups.

Practicing for the my big marathon race on the 24th--the Deseret News Marathon--I jogged 2.10 miles to the bus stop, took the UTA up to the University of Utah, then ran at an easy pace 3.9 miles past Hogle Zoo and up to Ruth’s Diner (east end of the parking lot).  I then proceeded to run the last 12.55 miles of the marathon course that ends at the northeast corner of Liberty Park.  I managed to average a 7:10 minutes-per-mile pace over this distance (5.0 miles at marathon pace).  I then ran a cool down lap around Liberty Park (by the way, they are still cleaning up from the oil spill) then to the bus stop and the bus stop to home.  The total distance of my cool-down run was 2.85 miles at a very relaxed pace.

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