Rosswog Running Blog

Today was my first full day back in Salt Lake City; therefore, I slept in this morning after a late night of unpacking.  Consequently, I went for an afternoon run up to the Holladay Library to return a few books then over to Sugar House Park.  Once at the park, I completed three laps around the park’s outer trail.  The temperatures got up into the 90s (i.e., much hotter than Central Oregon), so I was really feeling on my run from the park back to home.  Overall, I was able to get in 17.55 miles at an easy pace.  Also, this was the longest, non-elliptical run that I was able to get in since pulling my left hamstring, thus progress towards getting aback into marathon form!

For my non-running workout, I was able to complete 300 sit-ups and 30 push-ups while watching my Broncos lose a tough game to the Colts.

Back at work today, which met a return to the treadmill.  Following a busy day at getting caught up on everything I missed while in Oregon, I headed to the gym to get in some miles on the treadmill.  However, I discovered that all of the new treadmills were “Out of Order” and the only treadmill that worked as a shaky old one.  After 0.3 of a mile on this treadmill, I decided to head home and out for an evening run.  Consequently, I ran 4.1 miles up to the Smith-Kiln Chimney and back at an easy pace.

In regards to my non-workout, I completed my typical routine of 300 sit-ups and 30 push-ups.

With the treadmills being out of order, I headed out for a run around the International Center business park after work.  I ran a 2.1 quarter-loop around the International Center before I decided it was just too hot.  As a result, I headed out for the second part of my workout in the even by running over to Murray-Holladay Road and up to vacant lot that use to house the Cottonwood Mall before heading back home by way of Big Cottonwood Park.

Finally, for my non-running I was able to get in 300 sit-ups, 30 push-ups, and 120 (50, 18 lbs) curls.

I was planning to take a relatively easy day in regards to my running mileage by just running 4.4 miles on an old treadmill after work.  However, when I went to bike home I discovered that I had a flat tire.  I’m not an experienced biker, so I do not carry around spare tubes or anything.  Consequently, I jogged 2.2 miles with my bike and backpack full of work cloths from the International Center to the airport in order to catch the bus home.  Not an ideal experience, but I was able to get in a couple of extra running miles.

Besides biking 15.2 miles to work, I was able to accomplish 300 sit-ups and 30 push-ups for my non-running workout.

Following work I went for a run around the International Center. I ended up doing a figure eight type of a loop around the business park for total of 6.4 miles. This was still at an easy pace, but it was my best training run since pulling my left hamstring; that is, a pace of 8:09 minutes per mile. I have been patiently (at least I have been trying to be patient) increasing my pace over the past few weeks from the 10s to the low-8s. Hopefully next week I will be knocking out a pace in the 7s. Also, I have been off the elliptical machine for over two weeks (i.e., one month ago, I could not run off of the elliptical)!

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Following a busy week at work, I jumped on the old rickety treadmill and knocked out 3.3 miles at an easy pace before heading home. After I arrived at home, I went out for an evening run up to Mill Creek Elementary then over to 1500 South and back by way of Big Cottonwood Park where I completed two laps around the softball complex. In total, this evening run was 4.1 miles in distance at a relatively easy pace.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, and 50 (16 lbs) curls.

This Saturday morning, I jogged 3.4 miles over to the Salt Lake Running Company to meet up with the gang for a group run.  This time the group only consisted of two other runners since the Saint George Marathon was taking place today.  For this workout, we ran over to Liberty Park and completed two laps around the park before heading back to the store.  The total distance of this run was 6.45 miles at a 7:25-minutes-per-mile pace (average heart rate: 147 bpm).  This was my first run with my new Garmin 405CX watch and I really love its functionality and the heart rate monitor fits much better than the past style.

After jogging the 3.4 back to home, I slipped on my Vibram Five Fingers for the first time in a long time then jogged over to Big Cottonwood Park.  Once at the park, I completed two laps around the softball complex before heading back for a distance of 1.8 miles.  In addition, I went back out for a run over to Murray-Holladay Road then down to Wal-Mart to get my flu shot before heading back.  The total distances of this run was 3.7 miles at an easy pace.

Lastly, for my non-running workout, I was able to complete my standard routine of 300 sit-ups and 30 push-ups.