Rosswog Running Blog

For the second Sunday in a row, I ran 2.9 miles up to Olympus High School and competed a Yasso 800 workout.  The results for each of the fast 800s are as follows:  2:40, 2:45, 2:44, 2:43, 2:48, 2:46, 2:47, 2:48, 2:48, 2:48.  My average on the slow laps equates to 2:39 (a range from 2:12 to 3:14) and the average of my fast 800s calculates to 2:45.  I felt pretty winded and exhausted (plus my right hamstring was a little tight); however, I did not feel as bad as last week during my 3.1-mile easy-pace run home.

For my non-running workout, I accomplished 200 sit-ups, 26 push-ups, and a 70-second wall-sit while watching the Sunday morning news programs.

After yesterday’s tough workout, I took it easy today.  Following work, I ran 1.6 miles on the treadmill in my Vibram Five Fingers (a half a mile at marathon pace, the rest at an easy pace).  When I got home, I went out for an easy-pace evening run over to Big Cottonwood Park, up to 1500 South, over to Millcreek Elementary, then back to home.  The total distance of this run was 3.2 miles.

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

Today, I took advantage of the nice weather and biked to work (32.2 miles roundtrip).  It’s nice to get a jump start on the day!  Since I had an early morning meeting, I did not get in a run before work; however, following work I hopped on the treadmill for 6.2 miles.  In regards to this distance, 2.1 miles was at an easy pace and 4.1 miles was at marathon pace.  In addition to running two miles in my Vibram Five Fingers, it felt great to break in my new pair of Adidas Sequence that I picked up on Saturday for the big race on the 24th.

It was another try at day eleven (i.e., week 4, day 2) of the Push-up Challenge for me.  This time, I accomplished a total of 126 push-ups over the following five sets that consisted of 25, 25, 25, 25, and 26 push-ups.  Even though the progress is slow, the good news is that I’m feeling stronger since I was able to complete these push-ups after my run on the treadmill and bike ride home.  In addition, I was able to completed 200 sit-ups, 10 metronomes, 120 (30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

I was able to get in another speed workout today.  Following work, I accomplished 4 miles of half-mile intervals on the treadmill (i.e., the slow halves at 8.7 miles per hour, while the fast halves at 10.7) in a time of 25:01.  I wanted to do six miles of intervals, but I ran out of time; therefore, I will try to get in a short two-mile interval workout tomorrow.  In addition, I ran a 0.1-mile cool-down run at marathon pace and a half mile at an easy pace.

For my non-running workout, I completed 200 sit-ups, 26 push-ups, 50 (40, 30, 20 lbs) curls, and 20 (50 lbs) reverse curls.

For the second day this week, I biked into work (32.0 miles roundtrip).  I made such good time in the morning that I was able to sneak in 1.1 miles (i.e., a half-mile warm-up, a half mile at marathon pace, and a 0.1-mile cool-down) on the treadmill before reporting to work.  Following work, I completed the last two miles of the speed workout that I did not finish yesterday (i.e., the slow halves at 8.7 miles per hour, while the fast halves at 10.7) in a time of 12:37.   I then ran another 1.4 miles at marathon pace before stopping to put on my Vibram Five Fingers and finishing out my treadmill workout with a 2.0 mile easy pace run.

After my bike ride home, I was pretty drained, but I still managed to get in my repeat of day eleven (i.e., week 4, day 2) of the Push-up Challenge.  This time, I accomplished a total of 127 push-ups over the following five sets that consisted of 25, 25, 25, 25, and 27 push-ups.  Also, I was able to complete 200 sit-ups, 130 (40, 30, 16 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Since I got off work later than normal, I jumped on the treadmill only for a quick 1.2-mile run (i.e., half mile warm-up at marathon pace, half-mile at tempo pace, and a 0.2 mile cool-down at marathon pace).  After I got home, I went out for a late-evening, easy-pace run up to the Brickyard Shopping Plaza then back by way of Big Cottonwood Park where I completed a single lap around the softball complex before heading home.  The total distance of this second run was 5.1 miles.

With all the interval workouts, long runs, and biking to work that I have done over the past couple of weeks, my legs are feeling a little heavy/tired.  Consequently, since the D-News Marathon is exactly one week away, after a few half-marathon-plus distance runs this weekend, I’m going to try to take it easy by just running around four miles per day Monday-Friday of next week (i.e., tapering before the big race). 

Lastly, my non-running workout consisted of 200 sit-ups, 28 push-ups, 60 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

For the second Saturday in a row, I practiced running the last 10.6 miles of the Deseret News Marathon course; that is, from Crestview Drive to the finish line at Liberty Park.  However, I did not start my run up from the Huntsman Center to the Hogel Zoo until noon.  I very rarely go for a run during the middle of a sizzling summer’s day; however, I wanted to get a taste of the July heat wave before this Friday’s race.  Needless to say, I made sure to have my sun gear on, to carry a 32 oz water bottle, and to apply plenty of sunscreen.  Wow, this turned out to be one brutally tough run (I have no idea how people run the Badwater Ultra Marathon).  Also, I learned a lesson that steel water bottles really heat up in the hot summer sun; that is, when I finished off the water near the downtown library, I swear I could have made coffee with it.  After I past my imaginary finish line in Liberty Park, I struggled home and spent the rest of day the basically cooling off and refilling my body with liquids.  Hopefully, the weather is somewhat cool on Friday.

In regards to my non-running workout, I completed 200 sit-ups and 27 push-ups.  In order to save my upper body for the Deseret News Marathon on the 24th, I’m temporally suspending the Push-Up Challenge until next Saturday (i.e., part of the tapering plan).  However, I’ll try to get in a set of push-ups everyday.