Rosswog Running Blog

This Fourth of July (Happy 4th!) morning I met up with one of my friends from the Salt Lake Running Company group to do a run from the start of the Deseret News Marathon Course to the just beyond the Hogle Zoo. In other words, running the first 16.1 miles of the course. I owe this friend big time because he drove me all the way up to the top of Big Mountain, ran with me up Little Mountain, then he paced me for my last mile. My legs felt tired to start the run (i.e., from yesterday’s run down to Liberty Park and Thursday’s Interval workout), but I tried to fight through the heaviness to achieve an average pace of 5:57 minutes per mile; total time of 1:35:47 (my mile splits were as follows: 5:19, 4:56, 4:52, 5:21, 6:00, 6:28, 6:56, 6:36, 5:59, 6:42, 6:01, 5:56, 6:00, 6:10, 5:59, and 5:51).

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

I woke up a little stiff and sore today from yesterday’s run; therefore, I spent the first part of the day stretching and icing. Eventually, I felt good enough to make it out for a 4.6-mile run up to the Smith-Kiln Chimney and back by way of Big Cottonwood Park. The first part of this run was at a slow jog and I was able to shake off the soreness and increase my pace toward the end of the run (average pace: 8:44).

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

Since my legs were still really heavy and sore from my run up Little Mountain and down Emigration Canyon on the Fourth, it was another recovery day for me.  As a result, after work, I jumped on the treadmill and knocked out 4.2 miles at an easy pace (i.e., 9:28 minutes per mile).

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

Following a busy day at work, I headed home then out for an early evening run over to the Sugar House area of town and the Salt Lake Running Company then back to home.  The total distance of this run was 7.0 miles at a relatively easy pace (8:48 minutes per mile).  This was an effective run that allowed me to work some of the soreness out of my legs from Sunday’s run down Emigration Canyon.

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

For the second Thursday in a row, I rode my bike to work. My legs finally felt good enough to do a speed workout. Consequently, I was able to achieve an interval workout on the treadmill by completing 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 23:51. Then I did 2.2 extra miles at marathon pace before heading off to work.

Besides my 32.5-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.

Following working, I skipped the treadmill and headed home and out for an evening run. This run consisted of running through Big Cottonwood Park, over to Murray-Holladay Boulevard, then to the Cottonwood Country Club and back to home by way of Millcreek Elementary. The total distance of this run was 8.3 miles at an easy pace.

I finished up my day by completing 300 sit-ups and 30 push-ups.

I got a late start today which met running in the summer heat.  It had to be over one-hundred degrees when I ran down to the Salt Lake Running Company to pickup my new pair of Adidas Mana racing flats (this version is a styling blue color).  The distance of this run was 7.7 miles at an easy pace.  However, I felt that it was at a much more difficult pace because of the heat.

Due to the heat, I finished up my running workout late in the evening.  Consequently, just after 10:00 pm, I headed out for a 4.4-mile, easy-pace run over to Big Cottonwood Park, then over to Murray-Holladay Road and up to Highland Drive and the vacant lot that use to house the Cottonwood Mall before heading back.

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