Rosswog Running Blog

Okay, this afternoon I headed out for my first extended post-Des-News run.  For this work out, I ran up to Canyon Rim Park and completed two laps around the Park before dropping down to Sugar House Park where I completed three laps around the inner circle before heading back home.  The first 14 miles of this 18.1-mile run seemed to be particularly sluggish.  Not only were my legs dead, but it was really humid for Salt Lake City.  However, I kept drinking plenty of water and I was so sweaty that the when it started to rain at mile 10, it really did not get me any wetter.  At mile 14, my legs seemed to wake up and I was able to turn out sub-7:00 miles the rest of the way.

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

Following work I hit the treadmill for an easy 4.2 miles.  My legs were actually pretty heavy from yesterday’s effort, so the pace was slow but the effort was not that easy.

In regards to 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:  a serving of oatmeal for breakfast and two blue berry smoothies

It was another day on the treadmill for me.  Picking up the pace a little bit today, but still keeping it relatively easy, I completed 6.2 miles.  I’m not going to think about trying a speed workout until next week (i.e., when I’m fully recovered from the Des News).

My 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:  another serving of oatmeal for breakfast

For the second day in a row, I hopped on the treadmill after work for a 10k at a relatively easy pace.  Legs are slowly getting back some bounce. 

For my non-running workout, I was able to complete another round 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 along with homemade applesauce

Also, my 2011 Wasatch Back Team just completed our humorous (at least this is our aim) overview of our race.  Consequently, if you are entertained by hip-hop, musical parodies, relay races, or people just running around; please check out our flick:

http://www.youtube.com/watch?v=3RZeUjUmr-o

Following a busy day at work, I took a 5.5-mile lap around the International Center.  My legs felt really heavy, but I was able to relax them a little bit and run every mile at a sub-8:00 pace (one mile was actually at 6:51).  I am starting to get my groove back!

Besides my 24-mile bike ride to work and half way to home (flat tire on the way back), my non-running workout consisted of 300 sit-ups and 40 (40 lbs) curls.

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

Taking and early evening break from work (yes, it was a long Friday), I hit the treadmill and knocked out 7.2 miles at an easy pace.  If I can get some sleep, I should be good to go for tomorrow’s 5k.

In regards to my non-running workout, I completed 300 sit-ups and 40 (40 lbs) curls.

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

It was a 5:00 am wake up today, in order to get out of the house by 6:20 am to jog 3.4 miles down to the Salt Lake Running Company for Fun Run 5k.   This was the summer version of this race sponsored by New Balance and the registration was free (just have to be one of the first 750 to register online when registration opens).  I also competed in the spring version of this free 5k race which was sponsored by Nike.  After picking up my sweet florescent lime green shirt (the women runners received florescent pink), I headed down to the starting line which was around 2400 South and 600 East.  I love this course in that it’s just a nice and flat 5 out to Liberty Park and back.  Consequently, it is a great course to get a true 5k time on.

Just after 7:00 am, we were off.  I was in the lead pack for the first half mile talking to my SLRC buddy Adam who totally had the Pre look going on.  Then everyone seemed to drop off.  As a result, SPRC owner, Guy Perry (it was great to finally meet him), paced me for the rest of the race on his fancy cruising bike that had pink rims.  With the exception the Running of the Leopards 5ks (which is a straight downhill course), in the hand full of 5ks that I have run since I started running marathons and all my 5ks in high school, I had actually never run a sub-18:00 3.1-miler.  I knew I just need to be healthy and have a flat course to do this because I have been running just under 18:00 for three miles on some of my treadmill workouts.  So it all came together today and with a really aggressive push toward the finish mile I finished with a 17:29.  My splits were: 5:28, 5:41: 5:47, and 0:33.  It felt great!

After touching base with a number of my running friends (Amy, Eric, Rob, Elizabeth, Adam, and BJ just to name a few).  I ran to The Gateway shopping center then back (on the way, meeting up with my friend Lisa at Liberty Park to jog down to 3300 South together) to home for a total of 14.5 miles at an easy pace.

My daily 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