Rosswog Running Blog

Even though my week off of work in Central Oregon was completely tremendous, it feels great to be back home in Salt Lake City!  Today, after a morning of unpacking and recouping from my trip, I went out on an easy-pace, Sunday afternoon run up to the Smith-Kiln Chimney at The Brickyard.  After picking up some CFA study supplies at OfficeMax I headed back for total distance of 4.1 miles.  In short, it was absolutely a rest and recovery day after running 72.8 miles for the week.  This is by far the most miles that I have ever run during a single week!

For my non-running workout, I accomplished 200 sit-ups, 25 push-ups, and 10 metronomes.

Since I’m returning to work tomorrow, I decided to enjoy the sunny weather by going out for a nice run this morning.  For this run, I ran over to Sugar House Park and completed a lap around both the outer trail and road along the inside of the park.  On the way back, I took the Salt Marathon route, breaking it off at Keller Lane in order to return by way of Big Cottonwood Park.  The total distance of this run was 14.2 miles at an easy pace (i.e., I came in just under two hours with a time of 1:59:01).

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, and 10 metronomes.

In the morning, I got back to doing my sub-6:00-am run in my Vibram Five Fingers.  For this workout, I ran over to Smith’s to pick up some groceries and back.  The total distance of this run was 1.6 miles at an easy pace. 

After work I skipped the treadmill and headed home where I went out for a late evening run.  This was another errand run in that it involved a running over to the Holladay Kinko’s and back for a total distance of 4.1 miles at an easy pace.

My daily non-running workout was short and sweet in that I only got in 200 sit-ups and 25 push-ups.

Before biking to work, I went out for my sub-6:00-am run in my Vibram Five Fingers.  This run entailed running over to Big Cottonwood Park and completing one lap around the softball complex before heading back.  On the way back, I truly experienced this discomfort of running in Five Fingers when I stubbed my big left toe on who knows what (i.e., it was too dark to tell).  In short, a little blood and throbbing, but I’ll live.

After work, I hit the treadmill for the first time since September 3rd.  Consider I was still experiencing a little discomfort in my left foot, it felt good to be back on the treadmill.  For this second run of the day, I ran 3.2 miles at an easy pace. 

Besides my 31.9 mile roundtrip bike ride to and from work (by the way, it felt great to get in an extended bike ride even though it was a little bit cool in the morning), I was able to accomplish 200 sit-ups, 25 push-ups, 170 (50, 40, 30, 20, 16 lbs) curls, and 20 (50 lbs) reverse curls.

With my left big toe feeling much better this morning, I headed back out in Vibram Five Fingers--this time with a flashlight--for another sub-6:00-am workout.  For this run, I jogged over to Big Cottonwood Park and completed one-and-a-half laps around the softball complex before heading back.  On the return trip, I discovered what and how I stubbed my toe the other day; that is, it was a manhole cover and since I was running with little foot-support, I was dragging my feet to reduce the poundage.  As a result, I need to pickup my feet--lesson learned.  The total distance of this morning run was 1.6 miles at an easy pace.

Following work, it was back to the treadmill where I ran total of 4.6 miles.  I regards to this distance, I was able to pick up the pace and complete 2.2 miles at marathon pace while the rest was at an easy pace.

For my non-running workout, I completed 200 sit-ups, 27 push-ups, and 60 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

I did not feel like getting out for my sub-6:00-am workout, but I made myself do it and after the first half-mile of a slow jog, I felt great.  Since I had to bike to work, I just completed 1.3 miles or running in my Vibram Fiver Fingers, which entailed running over to Big Cottonwood Park and a single lap around the softball complex before heading back.

After riding my bike home from work, I ran up to Olympus High School and completed two laps around the school’s track before heading back home.  The total distance of this run was 6.6 miles at an easy pace.

In addition to biking 32.0 miles to and from work, for my non-running workout I completed 200 sit-ups, 30 push-ups, 50 (50 lbs) butterflies, 200 (50, 40, 30, 20, 16 lbs) curls, and 20 (50 lbs) reverse curls.  In regards to the push-ups, I think I have built a wall in that I can complete 25 of them relatively easy, but anything above 25 is a struggle.  Consequently, with the aim to one day complete the infamous Push-up Challenge, my plan of attack is to work on accomplishing sets of 30 push-ups and to increase this number when these sets become easy.  We’ll see how this plan goes.

Since I slept in this morning, I decided to go out on two separate runs today; that is, a morning and an evening run.  As a result, for my first workout, I ran up to the Smith-Kiln Chimney at the Brickyard then stopped by Office Max to purchase some CFA study supplies before heading back home.  The total distance of this mid-morning run was exactly 4.0 miles at an easy pace.

In the evening, I went for a second run up to the Smith-Kiln Chimney.  However, this time I ran over the Holladay Post Office by way of 1300 East, up to 1500 East, then up 4500 South, then over to and up Murray-Holladay Road.  After I mailed a letter at the post office, I returned home by way of Big Cottonwood Park and completed a single lap around the softball complex.  The total mileage for this evening run was 10.1 at an easy pace.

My non-running workout was concise in that I just completed 200 sit-ups and 30 push-ups.