Rosswog Running Blog

In order to beat the summer heat wave I went out for my daily run immediately after I got up.  Taking advantage of the cool morning air, I ran over to Big Cottonwood Park and completed five laps around the trail along the perimeter of the park.  The objectives of this run were to get some experience running trails in preparation for my half-marathon trail run in September and to alleviate some to the stiffness and soreness leftover from Friday’s race.  I accomplished both; that is, wearing my Brooks Cascadias (by the way, I absolutely love the feel of running in these shoes) I glided over the trail and through the puddles left behind by the sprinklers and after a mile my legs started to come alive and only the downhill portions of the trail felt a little awkward.  Overall, I ran 6.3 miles at an easy pace.

My non-running workout consisted of 200 sit-ups, 26 push-ups, and 10 metronomes.

After working/sitting all day, my legs were pretty stiff; that is, I hobbled down the stairs to the treadmill.  As far as distance goes, I took it easy by running 4.1 miles.  In regards to this distance, following two miles of warming up at an easy pace, my legs started to feel better.  As a result, I completed a 0.6-mile at marathon pace before cooling down.

For my non-running workout, I completed 200 sit-ups, 30 push-ups, 20 (50, 40 lbs) curls, and 10 (50 lbs) reverse curls.

My legs were feeling a little bit better today, but still a little bit sore and weak from last Friday’s race.  Immediately after work, I went on a short 1.3 mile run on the treadmill (only a half mile at marathon pace) before heading home.  Late in the evening, I went out for a run over to Saint Mark’s Hospital, up to 1500 South, then to Big Cottonwood Park where I completed a single lap around the softball complex before returning home.

I increased my non-running workout today which include 200 sit-ups, 77 push-ups (aiming to return to the Push-up Challenge on Thursday), 100 (40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

For the first time since Friday’s big race, my legs are feeling like a hundred percent! However, I was feeling a little bit under the weather today. Consequently, following work I ran 5.2 miles on the treadmill all at an easy pace. Hopefully, tomorrow I can increase the distance and pace of my running workout.

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, 120 (40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

I was back to my full weekday running workout (i.e., my legs are completely recovered from the marathon and I was not feeling sick today)!  Following work, I jumped on the treadmill and ran 3.3 miles (of this distance, 1.2 miles were at marathon pace), before heading home.  Then I went out for an evening run over to Saint Mark’s Hospital, up to 1500 South, then back to home by way of Big Cottonwood Park.  The total distance of this run was 3.4 miles at an easy pace.

Also, if you are interested in YouTube running flicks, my Wasatch Back team and I completed our highlight video of the Relay that can be accessed through the following link:

http://www.youtube.com/watch?v=_DBm5Bz2sp8

Lastly, my non-running workout consisted of 200 sit-ups, 25 push-ups (I’m hoping to get back to working on the Push-up Challenge tomorrow or Saturday), 40 (30 lbs) curls, and 20 (50 lbs) reverse curls.

Besides a 0.4-mile easy pace run in my Nike Frees that I did during my lunch break at work, I did my entire running workout outside today. After I got home from work, I went on a relaxing evening run up above Wasatch Boulevard to Oakridge Elementary and back. The view of the Salt Lake Valley and all its lights made for a relaxing 10.2-mile run at an easy pace.

For my non-running workout, I completed 200 sit-ups, 27 push-ups, 40 (30 lbs) curls, and 20 (50 lbs) reverse curls.

After a long work week and a well-deserved night of catching up on my sleep (after reading the latest Runner’s World article on the importance of sleep, I have come to the realization that I need to get more of it), I decided to go out for two runs today.  The first run was a late morning run where I ran over to Smith’s then up to the Cottonwood Country Club before heading back to home by way of Big Cottonwood Park.  In the evening I repeated this run, but in the opposite direction; that is, to the Cottonwood Country Club by way of Big Cottonwood Park then down to Smith’s before heading back to home.  The total distance of these combined runs was 14.4 miles at an easy pace.

It was back to working on the Push-up Challenge today; therefore, repeating day eleven (i.e., week 4, day 2).  This time, I completed a total of 130 push-ups over the following five sets that consisted of 25, 25, 25, 25, and 30 push-ups.  In addition, I was able to get in 200 sit-ups.