Rosswog Running Blog

Since I missed my weekly trail run last week, I tried to make up for it a little bit today by running over to Big Cottonwood Park and completing twelve laps around the park’s outer trail. The total mileage of this workout was 14.3 miles at an easy pace (took me 2:01:37 to finish; that is, an 8:30 minutes-per-mile pace). In addition, there was a little pain in my left foot that was leftover from yesterday workout; as a result, a few negative thoughts about quitting went through my mind after four laps. However, knowing that the Philadelphia Marathon is only two weeks away, I just continued to run by taking it one lap at a time. It was definitely a gut-check run and I was just happy to finish this workout.

In regards to my non-running workout, I completed 200 sit-ups, 30 push-ups, and a 80-second wall sit.

Following work, I hit the treadmill for a short workout before my Broncos hosted the Steelers on Monday Night Football.  After a short 0.2-mile warm-up, I ran 1.8 miles at marathon pace before heading home.

In the late evening, I headed out for a second run after the 28-10 defeat of my Broncos.  This workout encompassed running over to Big Cottonwood Park and completing three laps around the softball complex before taking off to Smith’s to pickup some groceries before heading home.  The total distance of this run was 3.6 miles at an easy pace.

For my non-running workout, I completed 220 sit-ups, 30 push-ups, and 150 (50, 40, 30, 16 labs) curls.

Having to pack in the morning for a late afternoon flight to Saint Louis meant that I had a short night of sleep and I had to get my workout done in the morning.  Consequently, I took an extended morning break from work (i.e., a regular break plus my lunch break) in order to hit the treadmill for some speed play.  After some stretching, I completed 6.0 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 36:39.  In order to make it a 10k, I ran a 0.2-mile cool down at marathon pace before getting back to work.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 20 (60lbs) butterflies, 150 (50, 40, 30, 16 labs) curls, and 20 (50 lbs) reverse curls.

I woke up at 5:00 am and headed out for a destination run around Saint Louis.  Starting at Union Station, I ran east on Market Street then headed south on Broadway to the Anheuser-Busch Brewery and corporate headquarters.  After running around the plant and through the Saint Louis Arsenal Park (i.e., an historical Civil War site) then I headed back to Union Station by way of Lafayette Park.  The total distance of this morning run was an even 8.0 miles at an easy pace.

After work, I went out for a second run.  This time I ran at an easy-pace down to Clark Avenue to Busch Stadium and back.  Then I jogged over to Chouteau Ave for dinner before running back to Union Station at an easy pace.  The combine distance of these evening runs was 3.2 miles.

My non-running workout consisted of 200 sit-ups and 30 push-ups.

For the second consecutive day, I woke up at 5:00 am and headed out for a morning run.  This time, I headed down to the Eads Bridge and crossed the Mississippi River into Illinois and ran down to the Malcolm W. Martin Memorial Park.  At this East Saint Louis park I ran the Gateway Geyser (the second largest fountain in the world) then up the Mississippi Overlook.  This park is directly across the river from the Gateway Arch; therefore, it offers an unbelievable view of Saint Louis City Skyline.  After taking in the amazing view, I headed back West Saint Louis by way of the Eads Bridge (while running back over the bridge, I witnessed something you will never see in Utah; that is, a relatively small tug boat pushing an enormous barge--the size of a city block--up the river).  I then headed down the side street just south of the bridge to the Mississippi River where I discovered a neat statue of Lewis and Clark and their dog in a raft floating to shore.  I ran along the Mississippi shoreline then headed back to Union Station by cutting through the Jefferson National Expansion Park which houses the Gateway Arch.  The total distance of my wake-up run was 6.5 miles at an easy pace.

Following work, at an easy ran down to Busch Stadium by way of Clark Ave then over to the Old Court House and back to Union Station by way of Market Street.  After getting a quick bite to eat, I jogged down to the Scottrade Center and attend the NFL hockey game between Saint Louis Blues and the Nashville Predators in which the Blues lost 2-1.  In total, for my easy runs I covered 2.7 miles.

Lastly, in regards to my non-running workout, I completed 200 sit-up and 33 push-ups.

Today I decided to get in my final speed workout before the Philadelphia Marathon.  Basically repeating the same workout that I completed on Tuesday, at the break of dawn I hit the treadmill in the Union Station Marriott’s gym.  After some light stretching, I completed 6.0 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 37:14.  There were no fans in this gym; therefore, it was sort of stuffy and it got pretty hot after a couple of miles.  As a result, I suffered through the last half of my workout where I was sweating like crazy (luckily I had a 20 oz water bottle which gulped down).  Following the six miles of running, I completed a 0.4-mile cool down before heading off to work.

For my non-running workout, I completed 200 sit-ups, 30 push-ups, and 100 (50, 40, 30, 20 labs) curls.

For the third straight Saturday, I ran 2.1 miles up to the Salt Lake Running Company for a group run.  It was a little chilly outside and the snow was falling lightly; therefore, the turnout was down from the past few weeks.  However, including the two staff members that led the run, we had nine runners show up for the workout.  Breaking out with the lead pace group, 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, which we completed at a 7:23 minutes per mile pace.  Then to conclude my daily running workout, I ran 2.4 miles back to home.

Finally, my non-running was concise in that I just completed 300 sit-ups and 30 push-ups.