Rosswog Running Blog

Early this Sunday morning I jogged 1.1 miles around the neighbor and over to Big Cottonwood Park where I met up with Soren for a Salt-Lake-Marathon-course training run. For this workout, we ran down 4500 South and entered the course at 700 East. We then proceeded to run miles 17.5 to 25.0 of the course; that is, up 500 East, around Liberty Park, over to State Street, and up to the Eagle Gate. We then returned to Big Cottonwood Park by way of running down South Temple to 600 East then down to 2700 South before zigzagging back over to the park. The total distance of this run was 17.0 miles at an average pace of 7:09 minutes per mile. For my cool down, I jogged 0.7 of a mile back to home to complete my daily running workout.

During breaks from my studies, I completed my non-running workout of 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 70-second plank on elbows and toes.

I woke up with my right Achilles feeling pretty sore; therefore, I kept the pace pretty easy today.  Following another busy Monday at work, I completed a 10k on the treadmill (7:50 pace).  My right Achilles seemed to hold up pretty well until the last mile where my stride started to become pretty uncomfortable.  Hopefully after some ice and a good night of sleep, it will feel better.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, a 90-second wall sit, and an 80-second plank on elbows and toes.

Following a busy day at work, I hit the treadmill for a 4.1-mile run at an easy pace (i.e., 7:50 minutes per mile).  Pressed for time and with my right Achilles still sore, I hit the treadmill for 4.1 miles at an easy pace.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, a 90-second wall sit, and an 80-second plank on elbows and toes.

Another arrive-early-and-stay-late day at work; therefore, I felt pretty tired and headed home.  When I got home, I dug down deep to get the energy to head out for a short, easy-pace, late-evening run up to the Smith-Kiln Chimney at the brickyard and back.  The total distance of this run was 4.5 miles.  Also, I discovered that I stressed out my Achilles from running near the gutter on a pretty curved street.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, a 90-second wall sit, and an 80-second plank on elbows and toes.

Following another super busy workday (i.e., definitely a theme for this week), I hit the treadmill for 14.1 miles (i.e., 7:40 minutes per mile).  I kept my Zoot recovery socks on during this workout and my right Achilles felt relatively good except for the last half of a mile when it just seemed to get tired.  Also, it just felt good to get caught on my weekly mileage!

In regards to my non-running workout, I was able to get in 300 sit-ups, 30 push-ups, 40 (50 lbs) curls, a 90-second wall sit, and an 80-second plank on elbows and toes.

After finishing up a long day and week at work, I hit the treadmill for 7.2 miles at an easy pace before calling it day. Lots of long days at work this week and short nights of sleep, but it always feels good to get in a run before the weekend.

For my non-running routine, I completed 300 sit-ups, 30 push-ups, a 90-second wall sit, and an 80-second plank on elbows and toes.

I was up bright and early this morning to hit the roads.  I jogged 3.4 miles down to the Salt Lake Running Company where I met up with our ever-growing gang for a group run.  I felt so good after my jog and with my right Achilles feeling much better, I decided to keep my splits below 6:50 for this workout that consisted of running up to Sugar House Park and completing a single lap around the park’s snow-covered parameter trail then four laps around the inter road of the park before heading back to the store.  The total distance of this run was 10.4 miles at a marathon pace (6:41 minutes per mile); that is, my splits were as follows: 6:47, 6:48, 6:46, 6:35, 6:37, 6:41, 6:49, 6:41, 6:33, 6:35, and 2:37 (1:06:53 for ten miles and 1:09:29 overall).  I just felt really good during and after this run!  On the way back home, I completed some holiday-related errands; therefore, I was able to get in 5.15 miles at an easy pace.

After watching the 2010 Ironman World Championships this afternoon (by the way, I need to learn how to swim), I was motivated.  Well, at least to ride the bike.  Consequently, I jumped on my bike for a 7.65-mile ride into Sugar House and on the way back, I stopped by Granite High School to get in some stair training for the Fight for Air Climb.  I was able to get in 100 bleacher repeats which equaled a 1.85 slow mile on my Garmin.  Lastly, nothing beats running on a cool winter night under a clear and partly-cloudily sky with a full moon.  What a great running night!

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

5-minute Plank Challenge:  first of all, this craze started by Allie is, deservedly so, a separate paragraph now on my blog and this movement has spread to my place of employment and to our SLRC group.  In regards to the latter, after the group run this morning, I informed everyone of this challenge and we all ended up on floor in the plank position.  Due to all the encouragement of my friends, I was able to set a plank personal record with a time of 2:00.  However, my body was just trembling for the last fifteen-seconds and I ended up in the fetal position afterwards.