Rosswog Running Blog

After a great night of sleep, I headed out for a mid-morning run over to Big Cottonwood Park where I completed nearly five laps around the parameter trail of the Park before heading home.  I wore my NB Minimus trail running shoes which felt great; that is, after a very long run (like yesterday’s 32 miler) it always feels awesome to recover by running in a mentalist (or minimalist :-)) shoe along a dirt trail.

While watching the review of the Iowa Straw Pull (or Poll :-)), 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 and two servings of mixed fruit

After work I hit the treadmill for 4.2 miles at a very slow pace. Definitely a recovery day for me with my legs feeling heavy from Saturday’s run.

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 and a large salad

Following work, it was another visit to the treadmill.  This time I was able to knock out a 10k at easy pace.  My legs were much less stiff today and I was able to do some bonding exercise beforehand.

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

My first interval workout since the Des-News Marathon started out as a struggle, but ended up going extremely well.  In short, 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 PR time of 34:54!!!  In order to achieve this PR in such a standardized treadmill workout, I extended all of my threshold pace half miles to 0.55 then gradually slowed down to an my 9.2 mph speed.  Then I did a 0.2-mile cool down jog before calling it a day.

My non-running workout consisted of 300 sit-ups and 100 (20 lbs) curls.

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

After work it was back to the treadmill where I completed another 6.2 miles, this time at an easy pace.  I’ll be leaving for the HTC in one week, I cannot wait.

For my non-running workout, I completed 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

Following work I hopped on the treadmill for 3.1 miles at an easy pace before heading home.  Then I went out for a late evening 9.6-mile run over to the Cottonwood Country Club (which included six laps around the softball complex) and back before calling it a day.

In regards to 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:  another serving of oatmeal

It was an extremely hot Saturday along the Salt Lake Valley.  Consequently, I broke up my run into two parts.  In the morning, I ran up to REI and back to pick up some gear for the HTC relay.  The total distance of this run was 10.1 miles.

In the late evening, I headed out for my second run over to the Cottonwood Country Club and back through Big Cottonwood Park where I completed 7 laps around the softball complex for a total distance of an even 10.0 miles.

Beside an 8.1-mile bike ride through a downpour (i.e., strange Utah weather), 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:  a serving of oatmeal and mixed fruit