Rosswog Running Blog

I woke up early this morning and after stretching out my tired legs, I jogged through the early-morning darkness up to Skyline High School.  After stretching for another ten minutes, I ran up Mill Creek Canyon to the Pipeline Trailhead where ascended Rattlesnake Gulch then ran along Pipeline to the Grandeur Peak Trailhead before returning to the road.  I ran back down the Canyon and returned to Skyline High School where I completed a single lap around the school’s track before heading back to home.  In total, I was able to complete 19.2 miles at a relatively slow pace (heart rate: 133 bpm); however, this finished an excellent weekend of great training runs in preparation for the Ragnar Las Vegas Relay that is less than two weeks away.

While watching my Broncos lose to a very good Baltimore Raven team, I completed my non-running workout of 200 sit-ups and 30 push-ups

After a busy Monday at work, I hit the treadmill and was only able to run for 1.3 miles (a half of a mile at marathon pace) before catching the bus home.  Consequently, after I got home I headed out for a run over to Big Cottonwood Park where I completed ten laps around the softball complex before calling it a day.  It was sort of funny in that a little kid yelled at me almost every time I completed a lap, “how many times are you going to go around?”  Even though I kept shouting back that I was aiming for ten laps, he kept asking the question with a tone of I-cannot-understand-why-this-tall-guy-keeps-running-around-in-a-circle-like-a-ninny.  Anyways, I ran for a total distance of 5.0 miles at a relatively easy pace (i.e., 7:51 minutes per mile). 

While listening to my Jazz finish up a pre-season win over the Blazers, I completed my daily non-running workout of 300 sit-ups and 30 push-ups.

After work, I hit the treadmill and knocked out an even 2.0 miles.  Of this distance, 1.2 miles was at marathon pace (while the rest was at an easy pace), so I’m slowing regaining my form while my left hamstring really just feels tight (i.e., very little soreness).  I then jogged 2.5 miles from the International Center to the Airport then followed this up with a 1.7-mile evening run.  This latter run I did in Vibram Five Fingers which involved jogging over to Big Cottonwood Park and completing two laps around the softball complex before heading back.

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

Following another long day at work, I headed home and out for an evening run over to the Cottonwood Country Club and back.  The total distance of this run was 6.5 miles and since I became a little bit sick near the end, it was at a pretty slow pace.  Also, my left hamstring started to act up again throughout the run; that is, stiff and sore.  Consequently, I applied plenty of ice to it right after I finished running.

Also, my daily non-running workout consisted of the standard 300 sit-ups and 30 push-ups.

An interesting running article in today’s Wall Street Journal entitled, “It’s Time for Women to Run Faster.”  I’m wondering if they are going to eventually decrease BQ times across the board.

http://online.wsj.com/article/SB10001424052748703673604575550133914934718.html

After work, I was able to get in a short 4.4-mile tempo run on treadmill that felt great (i.e., not too much tightness in my left hamstring).  Of this distance, I completed 2.6 miles at marathon pace while the rest was at a relatively easy pace (overall average pace was 6:53 minutes per mile).

In addition, I completed 300 sit-ups and 30 push-ups for my non-running workout before calling it a day.

After a busy day and week of work, I decided to head home and out for a late evening run (i.e., good Ragnar Relay training).  For this run, I ran up to Olympus High School where I completed five laps around the school’s track before heading back and calling it a day.  The total distance of this run was 7.1 miles at an easy pace.  I made an effort to keep it slow in order to be ready for a fast group run at the Salt Lake Running Company tomorrow.

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

I woke up early this morning and jogged 3.5 miles over to the Salt Lake Running Company to meet up with the gang for a group run up to Liberty Park.  This run consisted of two laps around the park for a total distance of 6.5 miles.  I pushed the pace during this workout was able to complete it in the upper boundary of my marathon-pace range (i.e., a 6:50 minutes per mile pace).  Certainly, not my fastest run, but the fastest training run that I have completed since I pulled my left hamstring over a month ago.  Consequently, it’s progress.

After meeting with our Ragnar Las Vegas Relay team (i.e., our final team meeting before our big race next weekend), I jogged 3.4 miles back to home.  In order to get in some extra miles and to get use to running at multiple times during the day for our relay race, I headed out for an evening run up to Brickyard Shopping Plaza then over to Granite High School and back.  The total distance of this run was a 5.7 miles at an easy pace.

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