Rosswog Running Blog

Since the D-News Marathon, today was the first workout where I tried to maintain a solid pace throughout the first two-thirds of the run and push the pace during the final third of the workout.  After reading the morning paper, I headed out for my typical Sugar House Park run; that is, to Sugar House Park by way of 2000 South then completing a run around the outer and inter loops of the park then heading back by way of Big Cottonwood Park to complete a little more than a lap of the softball complex before returning to home.  The average pace for this 14.6-mile run was 7:48 and I completed it in a time of 1:53:57. Mile thirteen felt especially great in that I completed it in a time 6:50.

In regards to my non-running workout, I accomplished 200 sit-ups and 28 push-ups.

Unless I’m running the Deseret News Marathon, I never go out for a run before 6:00 am.  However, I decided to try to do something new today in order to get my weekly mileage up; that is, I’m trying to increase my mileage from a minimum of 56 to 60 miles per week and last week was my first week of this effort (i.e., 60.2 miles for the week).  Consequently, I headed out at 5:25 am for an easy pace 1.3-mile run over to Big Cottonwood Park, one lap around the soft ball complex, and back.  I have to leave for work at 6:15 am; therefore, I had to keep this run short, but it felt great and really woke me up!

Following work, I ran on the treadmill for 6.1 miles.  In order to break this workout up a little bit, I ran the first two miles at an easy pace, then the next two at marathon pace, followed by a tenth-of-a-mile cool down, then the final two miles at an easy pace in my Vibram Five Fingers.

In addition, for my non-running workout, I got in a nice bike ride to and from work for a total for 32.5 miles, 200 sit-ups, 25 push-ups, 50 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Since I worked late today, I only had a little over a half-hour to workout in my firm’s gym.  As a result, I only got in 4.2 miles (with 2.2 miles of this distance a marathon pace) of running on the treadmill.

Following work, I hit the treadmill for some speed training.  I ran 5 miles of half-mile intervals (i.e., the slow halves at 8.7 miles per hour, while the fast halves at 10.7) and completed it in a time of 31:20.  The first two miles of this workout were difficult; that is, it felt like my body had not woken up yet.  I followed this interval workout with a 0.3-mile cool down at a marathon pace.  After work I got home, I deiced to go out for an evening run in which I ran over to Big Cottonwood Park and completed two laps around the softball complex before heading back.  The total distance of this run was 1.7 miles at an easy pace.  Also, with the winds and brush fires, the air was particularly bad; therefore, I cut this run short.

For my non-running workout, it was another repeat of day eleven (i.e., week 4, day 2) of the Push-up Challenge.  This time, I completed a total of 126 push-ups over the following five sets that consisted of 25, 25, 25, 25, and 26 push-ups.  I felt pretty weak today; therefore, these push-ups were absolutely a challenge.  In addition, I was able to get in 200 sit-ups, 25 push-ups, 50 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Since I was planning watch the Red Sox and Yankees game after work, during my lunch break I hit the treadmill and ran 4.4 miles at marathon.  This was the first time that I ran during my lunch break and it really woke me up for the second half of my day.  After I got home from the game I went on an easy pace 2.5-mile run that covered through the Holladay neighborhoods.  I was planning to run a little further, but my stomach felt a little upset (i.e., during the game, I ate too much food to run on); therefore, I turned around earlier than expected and headed home.

My non-running workout consisted of 200 sit-ups, 28 push-ups, 30 (40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Shortly after I awoke and looked through the morning newspaper, I headed out the door for a run downtown to the Salt Lake City Library and back.  On the way to the Library, I ran three laps around Liberty Park (one lap with a friend from work).  Surprisingly, for the 18.1-mile at an easy pace, the weather was nice and cool.  It truly felt like October and not August.

In regards to my non-running workout, I completed 200 sit-ups and 25 push-ups.