Rosswog Running Blog

It felt so great this morning to get in a hill workout!  I jogged 0.65 miles over to Big Cottonwood Park to meet up with my Salt Lake Running Company friend at 6:30 am.  Early Sunday morning runs are perfect, because there is absolutely no traffic to slow you down.  We ran through the neighborhoods of Holladay up to the Mount Olympus trailhead (this is essentially my Jerry-Rice hill workout).  I was able to accomplish a personal best time of 43:17 for the 5.25-mile ascent (splits: 7:47, 7:26, 7:24, 8:34, 9:28, and 2:37), which made the two minutes of gasping for air and trying to warm my stinging-cold hands up at the trailhead’s gate somewhat enjoyable.  I wore my heart rate monitor which registered an average of 159 beats per minute during this climb, thus an excellent workout.  The best part about this workout is that the difficult part is all in the first half, so it’s a nice and relaxing run back down to Big Cottonwood Park.  On the way back down, I was thinking that running a sub-40:00 for this workout is possible, but only those that are in extraordinary shape would be able to do it.  In addition, I ran three cool-down laps around the softball complex before returning to home for a total distance of 1.9 miles.

Finally, for my non-running workout I completed 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank.

After a busy Monday at work, I hit the treadmill and knocked out a 10k while watching my Jazz lose a close game to the Thunder. I kept this run to a relatively easy pace increasing it throughout my run, but never getting to marathon pace (i.e., 7:17 minutes per mile).

In regards to my non-running work, I completed 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank.

Today, I was able to get in an interval workout on the treadmill for second time in less than a week.  I completed three miles of half-mile intervals (i.e., the slow halves at 9.2 miles per hour, while the fast halves at 11.2) in a solid time of 17:47.  I finished up my treadmill workout by running a tenth of a mile cool-down at marathon pace and a tenth of a mile cool-down at easy jogging pace.

Following work, I hit the treadmill for an 8.3-mile run at a relatively easy pace (i.e., 7:22 minutes-per-mile; 1.2 miles at marathon pace while the rest at a relaxed pace).  Due to yesterday’s interval workout, my left hamstring was a little bit tight during this run.  Consequently, it’s just another reminder for the need to thoroughly stretch before running.

For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank.

When I got off of work, I headed home and out of an evening run.  It was absolutely a recovery day for me; that is, I kept it at slow pace (10:04 minutes-per-mile) while I ran around my neighborhood and up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back.  The total distance of this run was 6.3 miles.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank.

Following a busy work week, I hit the treadmill for a 10.2-mile relatively easy pace run (i.e., 7:50 minutes-per-mile) while watch my Jazz lose a tough game to the Spurs.  Look forward to the weekend where we might even have some snow.

In addition, for my non-running workout I was able to complete 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank.

This Saturday morning, I did my usual 3.4-mile run down to the Salt Lake Running Company to meet up with the gang for a Sugar House Park run (by the way, it was Rhielle’s last day of leading this group run, which she was done a beyond awesome job of putting together over the past year.  Once at the park, we completed a single lap around the parameter loop of the park then four laps around the inner loop of the park before returning to the store.  The best part of this run was that they were having some type of Christmas 5k because there were a half dozen of Santa Clauses running around the park.  We ended up having a Saint Ralph moment when one the Santa Clauses cheered us up park’s south hill.  Anyway, the total distance of this run was 10.4 miles and we were able to knockout the last 1.4 miles at a marathon pace.  Overall, I averaged a 7:04 minutes-per-mile pace, which is not too bad considering the weather was not ideal (i.e., pretty windy at times and we’re supposed to get a couple of snow storms over the next few days).  After thanking Rhielle for all the great work she has done, I jogged the 3.4 miles back to home.

While listening to my Jazz make another comeback road victory (this time in Portland), I completed my non-running workout of 300 sit-ups and 30 push-ups.