Rosswog Running Blog

Following a snowy morning, I headed out the door for a mid-afternoon run. For this workout, I ran down to 4500 South and 700 East and followed the Salt Lake Marathon Course down to Liberty Park (i.e., approximately miles 17.8-22.6). I pretty much followed the same route on the way back; however, I took a detour up to Harbor Freight Tools to pick-up a free mini-flashlight (i.e., I’m hoping to put this light to use during some of my early-morning/late-evening runs) before returning to home. The total distance of this run was 13.3 miles at an easy pace.

While watching my Broncos lose a hard-fought contest to the Colts, I completed 300 sit-ups and 30 push-ups.

Today, I evenly split my running with a 5k at marathon pace and a 5k at an easy pace.  Most of my running was on the treadmill during breaks and following work.  However, after I got home from work, I went out for a late evening run over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 40 (60 lbs) butterflies, 100 (50, 40, 30 lbs) curls, and 40 (50 lbs) reverse curls.

I completed most of my 6.1-mile run today on the treadmill today. Of this distance, 3.8 miles were at marathon pace while 1.4 miles were at an easy pace (0.5-mile in my Nike Frees). The remaining part of my running workout was a 0.9-mile run outside.

For my non-running workout, I achieved 300 sit-ups, 30 push-ups, 80 (50, 40 lbs) curls, and 60 (50 lbs) reverse curls.

Following a busy day at work, I hit the treadmill for a total of 2.3 miles at marathon pace before heading home.  Then I went out for a nice evening run up the Smith-Kiln Chimney and circled the parameter of the Brickyard Shopping Plaza before heading back home.  The total distance of this run was 5.1 miles at an easy pace.

In addition, I had a busy non-running workout by completing 300 sit-ups, 30 push-up, 40 (60 lbs) butterflies, 100 (50, 40, 30 lbs) curls, and 60 (50 lbs) reverse curls.

With the exception of a 0.5-mile jog on the treadmill during one of my breaks from work, all of my running was completed outside today.  However, with the inversion worsening, I’m aiming to stick to the treadmill for tomorrow’s workout.  Anyways, in the evening I ran up to Harmon’s to get my H1N1 flu shot then ran over to Big Cottonwood Park and completed three laps around the softball complex before calling it day.  The total distance of this run was 5.6 miles at an easy pace.

Finally, for my non-running workout I completed 300 sit-ups, 30 push-up, 40 (60 lbs) butterflies, 150 (50, 40, 30, 16 lbs) curls, and 60 (50 lbs) reverse curls.

With it being a red-burn day due to the inversion, I kept my running workout indoors and completed a total of 6.2 miles on the treadmill.  Of this distance, 2.2 miles were at marathon pace, while the rest of this distance was at an easy pace.  My right calf was a little sore or I would have pushed the pace a little more.  However, this workout put me over 3,000 miles for the year (the first year that I have been a member of the 3,000-plus mile club for running)!

My daily non-running workout consisted of 300 sit-ups, 30 push-up, 10 (60 lbs) curls, and 10 (50 lbs) reverse curls.

This morning I met up with the Salt Lake Running Company Group for my morning workout.  However, since it was another red-burn day, we decided to hold the workout at the Utah Olympic Oval in Kearns.  I decided to take the bus to the Oval; however, due to missing the first bus and getting off at the wrong stop (i.e., one of those case where it looked easier to get to on a map), I ended up jogging--at a very easy pace--part of the way to and from the Oval (total of 9.1 miles).  However, the air seemed a little clearer and cleaner on the west-side of the Valley.  Obviously, I have never been to the Oval.  However, I discovered it is a great place to run during an inversion; that is, there were many world-class athletes from a number of different countries working out on the ice (e.g., I saw 2002 Olympic gold medalist Derrick Para coaching the US team).  I completed 37 laps around the Oval’s track for a total distance of a little more than 10.0 miles.  In regards to this distance, I completed six miles at marathon pace before my right calf started to act up.  Consequently, I completed the remaining part of my workout at a relatively easy pace.

In regards to my non-running workout, I completed a one-mile cool down on one of the Oval’s stationary bikes, 300 sit-ups and 30 push-ups.