Rosswog Running Blog

Since I ran a number of trails during my recent trip to Oregon, I’m sort of missing the feeling of running off-road.  The closest trail to my home is the dirt path around the parameter of Big Cottonwood Park where they host a number of high school cross-country meets during this time of the year.  Even though this course is missing the technical aspects of true trail running, it’s a change from running on the road.  Consequently, I went out for a morning run in my Brooks Cascadia 4 trail-running shoes and completed four laps around the parameter of the park before heading back home.  The total distance of this non-technical trail run was 6.3 miles at an easy pace.

I then changed into by street-running shoes (Adidas Sequence) and headed out for the second half of my morning workout.  This run entailed running over to Murray-Holladay road, down Highland Drive, then up through the loop around the Holladay Cemetery before heading back to home by the way of Big Cottonwood Park where I completed one lap around the softball complex.  This second run also amounted to 6.3 miles at an easy pace. 

Finally, while watching the Sunday morning news programs, I completed my non-running workout that consisted of 200 sit-ups, 32 push-ups, a 60-second plank on elbows and toes, and 12 metronomes.

Early this morning, I got out of bed and headed out the door for my first sub-6:00-am workout of the week.  For this run, I ran over to Smith’s in my Vibram Five Fingers to pick up some groceries before heading back.  The total distance of this wakeup run was 1.6 miles at an easy pace.

Following work, I ran on the treadmill for 2.1 miles with 1.8 miles of this distance at marathon pace.  I followed this workout with a run from work over to the airport and a short run around the neighborhood after I got home.  The combined distance of these runs was 4.1 miles at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups, 33 push-ups, 70 (40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

I woke up with a bad headache, but I still managed to get out the door for my sub-6:00-am run.  However, since I was commuting to work by bike, it was a slightly shorter than normal wake-up run in that I ran over to Big Cottonwood Park and completed just a single lap around the softball complex before heading back.  The total distance of this run was 1.3 miles at an easy pace.  In addition, I was able to exercise my headache away by riding my bike to work. 

Following work, I hit the treadmill and ran a total of 4.9 miles.  In regards to this run, I completed 2.7 miles at an easy pace and 2.2 miles at a marathon pace.  Since the trail race I completed a few weeks ago, I have been doing longer runs at an easy pace; therefore, I’m going to try to pick up the pace on my runs over the next few weeks. 

For my non-running workout, I completed 200 sit-ups, 30 push-ups, 100 (50, 40, 30, 20, 16 lbs) curls, and 20 (50 lbs) reverse curls.

This morning I woke up and it was pouring buckets.  Since it was dark and raining outside, I almost talked myself out of going on my sub-6:00-am run.  However, I strapped on my Vibram Five Fingers, pulled over a windbreak, and just headed out.  At first, I tried to run around the numerous puddles, but this was too much work.  Consequently, I just ran through them and it was a blast.  The total distance of this run over to Big Cottonwood Park and two laps around the softball complex was 1.7 miles at an easy pace.  Afterwards, I was completely soaked, but this is what running is all about!

After work, it was back to the treadmill and making a conservative effort to increase my pace.  I completed a total of 4.1 miles with 3.4 miles of this distance at a marathon pace.  In addition, after I got home I went for a short 0.6-mile jog around the neighborhood.

Lastly, my non-running workout consisted of 200 sit-ups, 34 push-ups, and 10 metronomes.

It was not raining this morning, but it was the coldest morning since I started going on my short pre-6:00 am runs; for example, this was the first day that I could see my breath as I ran.  Sporting my Vibram Five Fingers, I ran over to Big Cottonwood Park and completed two-and-a-quarter laps around the softball complex before heading back.  The neat thing about this 1.8-mile run was that the Wasatch Mountain Range was covered with snow; therefore, bringing a lit bit of light to the morning darkness.

Following work, I accomplished my first treadmill interval workout in almost a month (i.e., since September 2nd).  In regards to this speed training, I ran 6 miles of half-mile intervals (i.e., the slow halves at 8.7 miles per hour and the fast halves at 10.7) in a time of 37:17.  I followed this interval workout with a 0.2-mile cool-down run at marathon pace.  In addition, after I arrived at home, I went out for a nice one-mile evening jog around the neighborhood before deciding to call it a day.

For my non-running workout, I completed 200 sit-ups, 32 push-ups, 60 (50, 40, 30, 20, lbs) curls, and 10 (50 lbs) reverse curls.  

For my sub-6:00-am run in my Vibram Five Fingers, I headed over to Big Cottonwood Park and completed one-and-a-half laps around the softball complex before head back.  The total distance of this Friday-wakeup run was 1.5 miles at an easy pace.

After work, instead of the treadmill, I headed home in order to go for an evening run.  In regards to this run, I ran down to Granite High School to see if there was a Judge Memorial football game going on.  Since the Bulldogs were not hosting a game, I was able to complete a lap around the school’s track before jogging around the parameter of the school then heading back home.  The total distance of this evening run was 6.2 miles at an easy pace.

Having to work later than normal, I skipped the gym today; therefore, I was only able get in 200 sit-ups and 30 push-ups for my non-running workout.

This morning, it was perfect weather for running; that is, sunshine, cool temperatures, and little wind.  In order to taking advantage of the weather condition, I ran over to Liberty Park and completed two laps around the outside of the park before heading back home.  Overall, it was a pleasant 14.3-mile run at an easy pace.

Since my day mostly consisted of studying, it was a short non-running workout that consisted of 200 sit-ups and 31 push-ups.