Rosswog Running Blog

Since I got out of bed early for a Sunday morning run, there was little traffic.  As a result, I decided to push the pace a little bit over the mainly flat terrain of the course, which consisted of running over to the Jordan River Parkway then 2.5 miles north on the trail before returning to home.  I ran the first mile at a relatively easy pace (i.e., 7:41) to get warmed up.  Then I just focused on pushing the pace all the way to the end of the workout.  I accomplished my personal objective at keeping the miles per minute under seven and ended up running the entire workout (including the warm-up mile) at a 6:42 pace.  This workout felt great and my legs recovered well from yesterday’s race and long run.

Also, while watching the Sunday morning news programs, I completed 200 sit-ups and 25 push-ups.

Following a long night and day of working of projects, I jumped on the treadmill and ran 6.2 miles.  Since I did not get much sleep the night before, this was a sluggish run.  However, I did get in two miles at marathon pace while the rest was at an easy pace.

Since I rode my bike to work and accomplished some good workouts over the weekend, I decided to take it easy on the running today.  As a result, I ran a total of 4.6 miles on the treadmill with a 0.6-mile easy-pace warm up followed be 4 miles at marathon pace.  This workout also involved one-and-a-half miles of running in me Nike Frees.

In addition to getting in an enjoyable 31.9-mile bike ride to and from work, I completed 200 sit-ups, 20 (50 lbs) butterflies, 100 (50, 40, 30 lbs) curls, and 30 (50 lbs) reverse curls.

I felt a little sluggish during my treadmill workout today (i.e., I need to get more sleep at that recent Runner’s World article on the importance of sleep is absolutely on my mind). However, I was able to get in a total of 6.1 miles (4 miles in my Nike Frees) and pick up the pace from easy to marathon pace for the final two miles of this distance.

Additionally, I repeated day eleven (i.e., week 4, day 2) of the Push-up Challenge. For this go at it, I did a total of 126 push-ups over the following five sets of 25, 25, 25, 25, and a max out set of 26 push-ups. Also, I was able to get in 200 sit-ups, 50 (50, 40, and 30 lbs) curls, and 20 (50 lbs) reverse curls.

This morning I was able to go out for one of my rare but becoming more common sub-6:000-am runs.  I did a short 1.5-mile run for only the second time in my Vibram Five Fingers.  I’m still getting use to running on the hard roads without any support on my feet.  For this run I ran over to Big Cottonwood Park and took a lap around the softball complex before heading back.

During my lunch break, in order to wakeup my legs, I hit the treadmill for a 0.2 mile run in my Nike Frees on the treadmill.  Following work, 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 31:01.  This interval workout felt much better than the one I completed last Thursday.  I followed this interval workout with a 0.4-mile cool-down run to marathon pace.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, 20 (50 lbs) butterflies, 140 (50, 40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

Today was strictly a treadmill workout.  After the end of my workweek, I jumped on the treadmill of 6.2 miles.  In regards to this distance, I ran half of it at an easy pace and the other half at marathon pace.

I finished up with another repeat of day eleven (i.e., week 4, day 2) of the Push-up Challenge. This time I did a total of 128 push-ups over the following five sets of 25, 25, 25, 25, and a max out set of 28 push-ups.  In addition, I was able to complete 200 sit-ups, 40 (50, 40, and 30 lbs) curls, and 20 (50 lbs) reverse curls.

Following a great night of sleep, I got for a nice early morning run.   I was glad that I got out early because we’re back to the usual hot-and-dry August climate along the Wasatch Front.  Anyways, for this workout, I ran a total of 16.7 miles at an easy pace, which involved running up to Liberty Park where I completed one-and-a-half laps around the park before heading up to the Salt Lake City Library.  After doing some research on the CFA study material, I ran back home stopping by Granite High School—my old stomping grounds—where I did one lap around the track.  With Granite High closing, Judge Memorial High School is taking over the football field for a year since their field is going through some major repair.  Consequently, it’s strange to see a banner that declares the filed is home to the Judge Bulldogs one of our rivals.  However, it’s good to see that the field is being used even if it is just for a year.

My non-running was short and sweet today in that I only completed the standard 200 sit-ups and 25 push-ups.