Rosswog Running Blog

This Sunday morning, I received a ride up to Skyline High School where I ran over to the Bonneville Shoreline Trail then up Thunderbird Drive (only came across one snake) and a right on Wasatch Drive to the Hogle Zoo.  After that 6-miler, you guessed it, Sunnyside and Crestview to Liberty Park (same 10.6 miler as yesterday).  Okay, the major cross streets on Wasatch Drive are Michigan, 1300 South, Sheridan Drive, Saint Mary’s, Beacon, Kensington, Skyline, 1700 South, Blaine, Broadmoor, 2100 South, and Thunderbird.  No Google maps (so hopefully the spellings on these are correct), just lots of fun repetition and interesting splits.

Time to vent, okay UDOT, I know its Sunday (thus no road work), but Foothill Boulevard needs to be repaired by the end of next week, please!  Unlike yesterday, I was just enjoying this run and kept it at just over an 8:00 pace on Foothill.  Even without the construction crews, the light Sunday traffic was stirring up a lot of dust.  Just my luck, the UDOT will probably peak with their road construction on Foothill the morning of the 25th and fill the air with lots of tar fumes and dust.  Just smelling the tar and the sight of the dust made me start holding my breath on yesterday’s run, thus making feel as if I was drowning the last 8 miles to Liberty Park.  Also, if the road remains graded on the infamous Sunnyside Incline that always kills me, my racing flats and feet are not going to like it.  Seriously, like the Des News needs to be any more brutal!  Hopefully, this is needless worry and everything is cleaned up by the 25th.

I will not be able to do it on race day, but taking it easy on Foothill Boulevard helped me navigate the construction and gave me a great boost all the way to Liberty Park (finished with a 7:59 pace).  I then took a lap around the Park’s woodchip trail before jogging over to the bus stop to catch a ride home for a total cool down of 2.65 miles. 

During the course of the day, I got in m non-running workout of 300 sit-ups and 12 metronomes.

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

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  two fruit smoothie

Today, I started my week of tapering for the Des-News Marathon on Monday, the 25th.  Consequently, after I got home from work, I jogged 4.1 up to the Smith-Kiln Chimney and back before calling it a day.

For my daily non-running workout, I it was another day of just 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 oatmeal

After a tough night of sleep, I woke up and headed out for an early morning 2.1-mile run over to Big Cottonwood Park where I completed three laps of the softball complex before heading back.  I followed this workout with a 4.0-mile evening jog (in Des-News taper mode) up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back.

I was able to get in just 300 sit-ups for my daily non-running workout.

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

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

In the middle of tapering for the Des-News, I figured my legs needed a little speed play.  Consequently, after work I headed straight to the gym for my interval workout.  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 23:52.  Then I headed home and out for a 2.2-mile evening run that consisted of jogging over to Big Cottonwood Park, completing three laps of the softball complex and back.

 

For my non-running workout, I completed 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 oatmeal for breakfast

Being my fourth day of tapering for the Des News Marathon, I got in an easy pace 2.0-mile run on the treadmill following work.  I then headed home and out for a 4.2-mile jog up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back before calling it a day.

My daily non-running workout consisted of just 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 oatmeal for breakfast

After a busy week at work, I hit the treadmill for an easy pace 1.5-mile run.  Then I headed to the Des-News Marathon packet pickup where I meant Dane Rauschenberg (the guy who ran 52 marathons in 52 straight weekends) and had a great conversation with him while getting his book signed (he’s going to run the 10k on Monday).  I then went home and out for a short 2.6-mile run over to Millcreek Elementary and back before calling it a day.  It was so hot outside that I was sort of felt sick on this run.

For my non-running workout, I was just able to get in 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 oatmeal

Today I woke up to a sore and stiff back; that is, I must have slept on it wrong.  I jogged over to Murray-Holladay Road and Highland Drive and back for a 4.2-mile morning run.  In the evening, I headed out for an evening 6.0-mile run up to the Smith-Kiln Chimney then back by way of Highland Drive then down through Big Cottonwood Park.  Lots of fireworks filled the sky on this holiday-weekend late evening run which I kept at a very easy pace not to ruin my tapering for the Des-News Marathon.

Besides 13.1 miles on the bike to run errands, 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 oatmeal for breakfast