Rosswog Running Blog

This Sunday morning, I woke up early and jogged 0.65 of a mile over to Big Cottonwood Park to meet up with a couple of friends for a hill workout.  This workout consisted of running through the Holladay neighborhoods up and over the Wasatch Boulevard and through the Olympus Cove neighborhoods to the Mt. Olympus trailhead.  We completed this brutal 5.3-mile ascent in a personal best time for me of 45:50 (i.e., a pace of 8:41 minutes per mile with my average heart rate being 161 bpm).  After taking a few minutes to cool down while overlooking the Salt Lake Valley, we took it relatively easy and coasted the 5.25 miles back to the park.  I then did a 0.65-mile cool-down run back to home.

In order to get in a few extra miles, I put on my Vibram Five Fingers and ran over to the Big Cottonwood Park where I completed a single lap around the softball complex before heading back.  After switching into my Adidas Sequence road shoes, I headed back out by running over to Murray-Holladay Road and Highland Drive then back.  In total, this run covered 5.25 miles at an easy/recovery pace.

While watching my Broncos win a close game over the Titans, I was able to get in 300 sit-ups and 30 push-ups for my non-running workout.

It was an extremely busy Monday for me at work; therefore, I headed home and out for an evening run over to Big Cottonwood Park.  Once at the park, I completed 8 laps around the softball complex before heading back home.  In total, I was able to get in 4.2 miles at a relatively easy pace (i.e., 7:59 minutes per mile).

For my non-running workout, I was able to accomplish 300 sit-ups and 30 push-ups.

Since I worked some overtime today, I headed home and out for a late evening run over to the Cottonwood Country Club and back by way of Big Cottonwood Park.  The total distance of this run was 6.6 miles at an easy pace (i.e., 8:43 minutes per mile).

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

During my break from work, I discovered that they fixed one of the newer treadmills.  As a result, I could not wait to get off of work!  Following work, I immediately hit the treadmill for a total of 4.6 miles.  Of this distance, I was able to get in a half mile at marathon pace while the rest was at an easy pace. 

After I got home from work, I slipped on my Vibram Five Fingers and ran over to Big Cottonwood Park where I ran two laps around the softball complex before heading back for a total distance of 1.7 miles at an easy pace.

Finally, for my non-running workout I was able to get in 300 sit-ups, 30 push-ups, and 60 (50 lbs) curls.

Since I worked late today, I did not have enough time to hit the treadmill; therefore, I headed home and out for an evening run.  For this evening workout, I ran up to the Smith-Kiln Chimney and back.  The total distance of this run was only 4.1 miles at an easy pace; that is, I figured my legs needed a recovery day before putting in some real mileage this weekend.

My daily non-running workout consisted of 300 push-ups, 30 sit-ups, 130 (50, 16 lbs) curls, and 40 (50 lbs) reverse curls.

Following a busy day at work, I headed home and took a nap before heading out for a late, late evening run.  For this run, I ran over to the Cottonwood Country Club and back by way of Big Cottonwood Park.  Then I ran back through the park and over to Mill Creek Elementary before heading back home and calling it a night.  The total distance of this run was 10.3 miles at an easy pace (i.e., 8:53 minutes per mile).

In regards to my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.

After a short night of sleep, I got out for an early morning run.  Even though my legs were a little tired, this was a nice short turnaround run; therefore, great training for the Ragnar Las Vegas Relay (which is only two weeks away).  I jogged 3.35 miles over to the Salt Lake Running Company where I met up with the gang.  We ran our standard 6.4-mile Sugar House Park route that includes two laps around the park (one outer and one inter loop).  I completed this run in a total time of 46:23 (i.e., a pace of 7:15 minutes per mile with a heart rate of 163 bmp) with 1.4 miles being at marathon pace.  I finished off my morning workout by jogging 3.4 miles back to home.

In order not only to get in a few extra miles, but also to prepare for my up and coming relay race, I headed out for an evening run up to the Smith-Kiln Chimney and back.  The total distance of this run was 4.15 miles at an easy pace.  Overall, my legs are tired and sore (especially my left hip), but I was not filling too bad and will be ready to run again early tomorrow morning.

Finally, for my non-running workout, I completed my typical routine of 300 sit-ups and 30 push-ups.