Rosswog Running Blog

I woke up early this Sunday morning and ran up to the Hogle Zoo then followed the Deseret Marathon Course all the way to Liberty.  A nice thunderstorm came through while I was running by the University of Utah which really cooled things down.  This storm sure provided a big relief from yesterday’s heat!  Once I arrived at the park, I met up with a friend from work and completed a single lap around the park before heading home.  The total distance of this run is not 25.5 miles at an easy pace.

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

This Monday was a recovery day for me after yesterday’s long run.  Consequently, I broke in my new Adidas Mana racing flats on the treadmill after work by running 2.1 miles on the treadmill (1.6 miles at marathon pace).  When I got home, I went out for an easy pace 2.3-mile run around the neighborhood and over to Big Cottonwood Park where I completed a single lap around the softball complex before calling it a day.

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

Following work, I hit the treadmill for the second consecutive day to break in my new Adidas Mana racing flats.  I ran 2.7 miles at marathon pace before heading home.  After I got home, I went out for a 4.4-mile run up to the Smith-Kiln Chimney and back at an easy pace.

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

It was another day of riding my bike to work this morning.  After I arrived at work, in order to get my body use to running on very tired legs, I got in a challenging 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 35:20!  Then I did a 0.1-mile extra at threshold pace followed by a 0.1 mile cool down at marathon pace.  Since my legs are feeling pretty tired and my right hamstring a little tight, this will be my last speed workout before the Deseret News Marathon; that is, sneaking in another interval workout will give me very little benefit for this race and just wear down out more legs more.

With my legs feeling pretty heavy, I got in some decent mileage today, but kept it at a slow pace.  In addition, I broke up my routine into three parts.  First, I went out for a sub-6:00-am run that felt great because the temperature was only in the 60s.  For this run, I ran up to the Saint Mark’s Hospital then back to home by way of Big Cottonwood Park for a total distance of 2.2 miles.  Second, I hit the treadmill after work for 3.1 miles.  Third, after attending a very informative Running Clinic at TOSH, I ran 3.5 miles home from Murray. 

For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, and 40 (50 lbs) curls.

Following a long and busy day at work, I hit the treadmill for a 6.7-mile run.  This was a tempo workout and I was able to knockout 2.5 miles at an easy pace, whereas, 4.2 miles at marathon pace.  My legs sure felt tired afterwards and I was happy to call it a night.

Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, a 60-second wall-sit, a 60-second plank on elbows and toes, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.

For the first time in a few weeks, I woke up early the Saturday morning and jogged 3.4-miles down to the Salt Lake Running Company to meet up with our running group.  This group run was a hill workout in that we ran up to the Sugar House Park and completed one lap around the park’s outer loop and one lap around the inter loop before heading back to the store.  The total distance of this run was 6.4 miles (average pace an even 7:00 minutes per miles; 2.0 miles at marathon pace).  The heat and humidity made for a very challenging run and placed a few concerns in my head for next week’s Deseret News Marathon (one week a way).

After running 3.3 miles from the store back to home at a very easy pace, I spent the remaining part of the day resting and recovering.  When it cooled down a little bit in the late evening, I went out for a 4.0-mile run up to the Smith-Kiln Chimney and back at an easy pace.

For my daily non-running workout, I got in a 9.6-mile bike ride to Sugar House and back to home along with 300 sit-ups and 30 push-ups.