Rosswog Running Blog

This morning, I was dropped off at Skyline High School where I did completed four laps of the track, before completing a nice downhill workout by running home.  The total distance of this run was 6.3 miles at a relatively easy pace.

In the evening, I went out for a second run.  This time I headed over to Big Cottonwood Park where completed two laps around the outer dirt path of the park before returning home for a total distance of 3.8 miles.

In regards to my non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks 

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of mixed fruit

On this busy Monday, I was able to get in an evening 5k in my Five Fingers.  For this run, I jogged over to Saint Mark’s Hospital and back by way of Big Cottonwood Park where I completed two laps around the softball complex before calling it a day.

My non-running workout consisted of 300 sit-ups and 40 (50 lbs) curls.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  oatmeal for breakfast

In order to get in a morning run, I arrived at work early.  Due to the rain and the wind, I cut my normal air port bike path run a little short.  As a result, I was able to achieve only 6.3 miles at marathon pace (6:35 minutes per mile pace).  Then I jumped on the treadmill for 2.2 miles at an easy pace before reporting to the office.

 

For my non-running workout, I completed 300 sit-ups and 40 (30 lbs) curls.

Five-Minute Plank Challenge: 30 second plank and side planks

 

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  oatmeal for breakfast

Personal best interval workout for me today!!!  After riding my bike to work this morning, I headed straight to the gym for my interval workout.   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 35:06 (decreased the time by slowly decreasing the speed from 11.2 to 9.2 between fast and slow half miles)! Then I did a 0.2-mile 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 and 60 (50 lbs) curls.

Five-Minute Plank Challenge: 30 second plank and side planks

 

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  oatmeal for breakfast

I arrived at work early in order to go on my typical 7.6-mile-airport-bike-path run from the International Center to North Temple and 2400 West and back.  My running buddy Dave was in the final stages of recovering from the Star Valley Half Marathon (his first half that he ran in an impressive 1:38).  However, he was still able to fight through the soreness and get in a good 4 miles with me.  My pace for this run was 7:04 (total time: 53:41) with a mile at marathon pace.

 

I acquired a good headache from doing too much work at my computer, thus I went for another run after work on the treadmill.  For this second run, I was able to get in an even 3.0 miles at a relatively easy pace

 

My daily non-running workout consisted of 300 sit-ups and 100 (16 lbs) curls.

Five-Minute Plank Challenge: 30 second plank and side planks

 

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  oatmeal for breakfast

After another busy day at work, I just relaxed afterwards by heading to the gym to pay a visit to the treadmill.  I just kept it at a relatively easy pace while knocking out 2.0 miles.  Then I headed home and out for a late evening run in my Vibram Five Fingers to Big Cottonwood Park where I completed six laps of the softball complex before heading back for a total distance of 3.7 miles at a relatively easy pace.

In regards to my daily non-running workout, I was able to complete just 300.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a giant vegetarian sandwich at Gandolfo’s deli and fruit juice

This is the last week of any type of real prep for the Des News Marathon; that is, the marathon falls on a Monday this year, but I’ll try my hardest to keep it light next weekend.  I started out this Saturday morning by running 7.6 miles up to Hogle Zoo at an easy pace.  Then at Sunnyside and Crestview, I commenced running the last 10.6 miles of the Des News course.  It was late in the morning and getting pretty hot, so my aim was to keep it at a sub-6:50 pace, which I managed to accomplish with a 1:10:54 or a 6:41 pace.  However at the end I was completely exhausted and gasping for air.  In short, thanks to UDOT, there is some major road work just beginning on Foothill Boulevard (hopefully they can finish it up in a week), thus I encountered lots of dust and tar fumes around 2.5 miles into the run and spent the last 8 miles trying to catch my breath. It was one of the worst runs that I have ever put myself through.  I wanted to stop a few times along the way, but just kept pushing through it even running across a parade route on 300 East and 500 South just to keep my momentum going in order to put an end to it sooner than later.  After this run, I jogged 0.6 of a mile over to 900 East to catch the bus home.

For my daily non-running workout, it was another 300 sit-up day for me.

Five-Minute Plank Challenge: 30 second plank and side planks 

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a service of green peas and a fruit smoothie