Rosswog Running Blog

Following a nice good night of sleep, I woke up and immediately headed out for a Sunday morning run.  For this run, I went over to the Cottonwood Country Club, up to the Pioneer Flour-Mill Marker above Evergreen Junior High School, then down to Harmon’s to pick up a few groceries before heading home.  The total distance of this run was 13.6 miles at an easy pace.  Also, this was my fifth-straight week (Mon-Sun) of running at least 60 miles!  As a result, I now feel comfortable saying that running a minimum of 60 miles per week is a norm for me.

Today was also another repeat of day eleven (i.e., week 4, day 2) of the Push-up Challenge for me. This time I completed 125 push-ups over five sets of 25 push-ups.  In addition, I was also able to get in 200 sit-ups while watching the Sunday morning news programs.

Even though I stayed up late last night in order to get some deliverables completed for work, I managed to get out the door for this morning for a 1.3-mile run over to and round the softball complex at Big Cottonwood Park and back. I completed this sub-6:00 am at an easy pace in my Vibram Five Fingers.

Following work, I hopped on the tread mill and ran a sluggish 2.5 miles at an easy pace.  After I got home, I went out for a short0.7-mile around the neighborhood before calling it day.

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, 150 (50, 40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

This morning my sub-6:00-am run took me over to 4500 South and 700 East and back to Smith’s to pick up some groceries for breakfast before heading back home.  The total distance of this run was 2.1 miles at an easy pace in Vibram Five Fingers.

For my sub-6:00-am workout, it was a short run in that I ran over to Big Cottonwood Park and completed a single lap around the softball complex before heading back home.  The total distance of this run in my Vibram Five Fingers was 1.4-miles at an easy pace.

During my late afternoon break from work, I jumped on the treadmill for some speed play.  I accomplished 4 miles of half-mile intervals (i.e., the slow halves at 8.7 miles per hour, while the fast halves at 10.7) in a time of 24:57.  I followed this interval workout with a 0.3-mile cool-down run at marathon pace and 0.5-mile at an easy pace.

It was another short non-running workout for me in that I only completed 200 sit-ups, 25 push-ups, and 50 (16 lbs) curls.

It was tough getting out of bed this morning and I’m planning to sleep in everyday of the upcoming holiday weekend.  In the meantime, before riding my bike to work, I did manage to make it out the door for my easy-pace wake-up run.  For this morning workout, I ran 1.3 miles over to Big Cottonwood Park and back in my Vibram Five Fingers.

Following work, I accomplished my second run of the day on the treadmill.  I was feeling pretty sluggish; therefore, this run was only 3.2 miles at any easy pace.

In addition to my 32.0-mile roundtrip bike ride to work and back, I was also able to get in 200 sit-ups, 30 (40 lbs) curls, and 25 (50 lbs) reverse curls.

This morning I completed my second consecutive week a sub-6:00-am wake-up runs.  For this particular run, I changed up the course a little by running over to Saint Mark’s Hospital then back by way of 1300 South and Big Cottonwood Park.  The total distance of this run was 2.2 miles at an easy pace in my Vibram Five Fingers.

After a long week of work and wrapping up all the loose ends before the holiday weekend, I skipped my treadmill run in exchange for a late evening run outside.  This workout consisted of running up to Olympus High School, completing one lap around the school’s track, before heading back home for a total distance of 6.0 miles at an easy pace.

My non-running work-out involved 200 sit-ups and 25 push-ups.  Since my back is feeling a little tight and sore (i.e., I need to improve my push-up form), I’m holding off on my pursuit of the Push-up Challenge until after my trail race on the 13th.

After I woke up this morning, I headed out for nice and slow long distance run.  For this workout, I ran down to Liberty Park and completed one lap around the park before heading up to the Salt Lake City Library then up Capital Hill.  Following a lap around the State Capital Building, I headed down to Sugar House then over to the Brickyard Plaza before heading back home.  The total distance of this run was 19.5 miles.

In regards to my non running workout, it was a repeat of yesterday’s workout; that is, 200 sit-ups and 25 push-ups.