Rosswog Running Blog

Once again, I passed up my morning jog in order to get some deliverables completed for work (hopefully tomorrow I can back to getting out for my sub-6:00-am runs).  Consequently, I got out for a mid-afternoon run that I split in two; that is, half road and half trail.  Also, my Chi Running focuses for the run were lifting my shoes over my ankles, 90-degree elbows, and cadence (the latter, by conducting sample counts in my head feel between 81 and 83 strides per minute).

For the road part, I ran over to Murray-Holladay Road, up to Highland Drive, and down to an area just south of the vacant lot that use to house the Cottonwood Mall before heading back home.  The total distance of this run was 5.2 miles at an easy pace.

After I got home, I immediately slipped on my Brooks Cascadia trail running shoes and headed back out to Big Cottonwood Park.  Once at the park, I completed four laps around the trail that circles the park’s parameter before heading back home.  Again at an easy pace, this trail run was 5.1 miles long.

In regards to my non-running routine, I accomplished 200 sit-ups, 30 push-ups, an 80-second wall sit, and a 60-second plank on elbows and toes.

This morning I started out the workweek with a sub-6:00-am run.  For this workout, I ran over to Big Cottonwood Park in my Vibram Five Fingers and completed one lap around the softball complex before heading back for a total distance of 1.3 miles at an easy pace.

Since I got of work late today, I only had time to complete a single mile on the treadmill before heading home.  However, after I got home, I ventured out into the pouring rain and ran up to Mill Creek Elementary, then over to 1500 South, and back by way of Big Cottonwood Park.  The total distance of this damp evening run was 3.4 miles at an easy pace.

Finally, for my non-running workout, I completed 220 sit-ups, 30 push-ups, and 100 (16 lbs) curls.

Since I had some deliverables due for work, I unfortunately missed out on my sub-6:00-am run.  Also, after I go home from a busy day at work, I did not want to go out for a run at all.  Feeling sort of sluggish, I was trying real hard to convince myself not to run today because I was too tired, it was too late, and I was hungry.  However, I finally put these negative thoughts aside and just headed out the door.  It took me a few miles to warm up, but I finally got into rhythm and my 7.2-mile easy-pace run over to the Cottonwood Country Club and back felt great.

Since I did not have time to hit the gym at work, my non-running workout was short and sweet in that I got in just 220 sit-ups and 30 push-ups.

In was another busy day at work; therefore, I saved my daily run for the evening. After I got home, I ran up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza. Then I headed up to Harmon’s before heading back by way of 1300 and 1500 South then over to Big Cottonwood Park where I completed one-and-a-half laps around the softball complex before returning to home. The total distance of this run was 6.1 miles at an easy pace.

My non-running workout consisted of 250 sit-ups, 30 push-ups, 80 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Continuing along with the busy workweek, once again I did not get off of work in time to hit the treadmill.  Consequently, after I got home I went out for another later evening run.  This run involved running over to the Cottonwood Country Club and back by way of Big Cottonwood Park for a total of 6.7 at an easy pace.  In addition, I received the metronome that I ordered at the beginning of the week in the mail today; that is, Chi Running recommends the use of a metronome in order to establish an optimal cadence. I set the metronome to 83 beats per minute, which was a challenge to maintain.  On the straight stretches, I could keep up with the 83 strides per minute, but it was difficult to maintain this pace through the twists and turns that you encounter when running through neighborhoods.  Overall, it was a good first workout with the metronome.

For my non-running workout, I completed 250 sit-ups, 30 push-ups, 80 (50, 40, 30 lbs) curls, and 30 (50 lbs) reverse curls.

Following busy week at work, I was finally able to get some mileage in on the treadmill.  In order to take full advantage of the treadmill, I decided to do some speed play by running 4 miles of half-mile intervals (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 24:50.  I followed this interval workout with a 1.0-mile cool-down run at marathon pace.  In addition, I went out for an evening 1.4-mile jog around the neighborhood before deciding to call it a day.

In regards to my non-running workout, I completed 330 sit-ups, 30 push-ups, 130 (50, 40, 30, 20 lbs) curls, and 30 (50 lbs) reverse curls.

In order to recover from a busy work week and, most importantly, to catch up on my sleep debit, I slept in this Saturday morning.  However, after waking up and getting some breakfast, I did a short 1.5-mile warm-up run over to Smith’s to pick up some groceries before heading back.  Since I had tickets to the Utah game, I decided to run up to the University and really test out my new metronome.  After I watched the Utes defeat the Falcons in overtime (Utah 23, Air Force 16), I ran back home for a round-trip distance of 13.6 miles at an easy pace.  I mainly kept my metronome at 83 strides per minute and just tried to keep up with this pace; however, I did experiment with adjusting it up and down one stride per minute.  The result: I can keep up with 82 strides per minute without a lot of effort; whereas, I really have to focus to keep up with 83 and 84 is just plain fast (i.e., difficult to keep up with for any real distance). 

After I got home from the football game, I decided I was not finished running for the day.  Plus, I really wanted to get in my weekly trail run.  Consequently, I put on my Brooks Cascadia running shoes and immediately head back out.  This time over to Big Cottonwood Park where I completed four laps around the trail that circles the parameter of the park.  The total distance of this run was 5.1 miles and once again it was at an easy/comfortable pace (i.e., 7:44 minutes per mile and I was for the most part able to keep an 83-strides-per-minute cadence).

Finally, for my non-running workout, I completed 200 sit-ups and 30 push-ups.