Rosswog Running Blog

Wow, I cannot believe the Philadelphia Marathon is only three weeks away.  In order to makeup for the interval workout I missed on Friday and to ramp up for the big race, it was time for some speed play.  Consequently, early in the afternoon, I ran 2.9 miles up to Olympus High School and competed a Yasso 800 workout.  The results for each of the fast 800s are as follows:  2:36, 2:44, 2:41, 2:41, 2:47, 2:48, 2:45, 2:44, 2:46, and 2:47.  My average on the slow laps equates to 2:35 (a range from 2:00 to 3:05) and the average of my fast 800s calculates to 2:43 (i.e., this is a high 2:43 in that one more second would have made it 2:44).  The weather was pretty nice (just a little headwind when running north on the track) and I felt exhausted after my 5th and 6th interval (i.e., I did not know if I was going to complete the entire workout); however, this was my best Yasso 800 workout to date in terms of faster averages for both my the recovery and threshold laps.  I concluded my workout by jogging 2.8 miles back to home.

While watching Meb Keflezighi, one of my favorite elite runners, run an absolutely amazing and inspiring race to win the 40th New York City Marathon, I completed my non-running workout which consisted of 220 sit-ups, 30 push-ups, and a 60-second plank on elbows and toes.  A final thought on the NYC Marathon, with six of the men’s top ten spots (Ryan Hall--another favorite--finishing in 4th) going to American runners, this is more evidence that the USA is officially back in terms of distance running!!!

With having fallen back an hour over the weekend, the weather was much warmer for my sub-6:00-am run.  For my morning run, I ran over to Big Cottonwood Park where I completed one-and-a-half laps around the softball complex before heading back home. The total distance of this run was 1.5 miles at an easy pace in Vibram Five Fingers.

Following work, I ran on the treadmill for 1.4 miles before heading home.  After I got home, I went out for an evening run around the neighborhood then over to Big Cottonwood Park where I completed two-and-a-half laps around the softball complex then headed back home.  In total, I covered 2.9 miles (two miles in my Vibram Five Fingers).

My non-running workout consisted of 300 sit-ups, 30 push-ups, 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

For my sub-6:00-am workout, I strapped on my Vibram Five Fingers and headed over to Big Cottonwood Park where I completed a lap around the softball complex before heading back. The total distance of this morning run was 1.4 miles at an easy pace.

Following work, I hit the treadmill for a speed workout 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 24:39. I followed this interval workout with a 0.2-mile cool-down run at marathon pace. Before calling it a day on my running workout, I went out for an evening 1.6-mile jog run around the neighborhood.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 100 (16 lbs) curls, and 20 (50 lbs) reverse curls.

In order to catch up on my sleep (my weak excuse for sleeping in), I saved my running workout until the evening.  As a result, after I got home from work I put on my Vibram Five Fingers and headed out for an easy-pace run down to Granite High School.  Once at the school, a completed two laps around the track.  By the way, the contrast between the tack and the road is pretty sharp when you are wearing Five Fingers; that is, the rigidity of the payment is amazing.  Following my short track workout, I headed back home by way of Big Cottonwood Park.  I covered a total of 6.2 miles during my run, which happens to be my longest run to date in Five Fingers!  My aim is to eventually get my Five-Finger mileage up to where my feet are strong enough to run a marathon in a pair of racing flats.  I have my work cut out for me with this objective, but hopefully I can get to this point by April 17th (i.e., the day of the Salt Lake City Marathon).

For my non-running workout, it was sort of a recovery day in that I was only able to get in 320 sit-ups and 30 push-ups.

After a busy day at work, I decided to skip the treadmill and headed home for an evening run.  The morning and evening temperatures that were frigid a week ago are now perfectly cool for running.  Consequently, while breaking in my new pair of running shoes (Adidas Sequence), I just enjoyed my evening run up to Olympus High School where a completed two laps around the track while watching football practice before returning to home.  The total distance of this easy-pace run was 6.7 miles.

Since I skipped the gym today, my non-running workout was once again a concise one in that I only completed 330 sit-ups and 30 push-ups.

It was time for some speed play today.  Hence, succeeding a 0.3-mile warm-up and some stretching, I completed 3.0 miles of half-mile intervals on the treadmill (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 18:22 (5k finish time was 18:44).  I then ran 0.5-mile cool down at marathon pace before heading home.  After I got home, I went out for a 0.7-mile jog around the neighborhood then an easy pace run in my Vibram Five Fingers over to Big Cottonwood Park then three laps around the softball before heading back home for a distance of 2.1 miles.

For my non-running workout, I completed 350 sit-ups, 30 push-ups, 80 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Early this Saturday morning, I ran 2.1 miles up to the Salt Lake Running Company for our weekly Salt-Lake-Marathon-In-Training group run.  For this group run, we ran up to 1700 East and completed two loops up to 1900 East and between roughly 2400 South and 3300 South before heading back to the store.  The total distance of this run was 6.6 miles; therefore, just a little over a 10k.  After picking up my new pair of Adidas Adizero Manas (I’m hoping to develop my gait and strength in my feet to the point where I can eventually run a marathon in these racing flats), I ran the 2.1 miles back home.

In order to not only add on some extra mileage, but also to pick-up a Philadelphia travel book for my upcoming race/trip, I ran up to the Holladay Library and back.  The total distance of this run was 5.3 miles.  Overall, today was a solid mileage day where I focused on my form as I ran at a relatively easy pace.

In regards to my non-running workout, it was short and sweet in that I completed 220 sit-ups, a 60-second plank on elbows and toes, and 30 push-ups.