Rosswog Running Blog

Happy New Year! Due to my annoying right-calf injury, I decided to play it safe today by keeping my New Year’s Day run relatively short (i.e., compared to the 24.5 miles that I ran last year) and at an easy pace. Consequently, I ran over to Sugar House Park and completed two laps around the inner loop before heading back home by way of the Salt Lake Marathon course. In total, I ran for 13.8 miles.

My New Year’s Day non-running workout consisted of 300 sit-ups and 30 push-ups.

For Saturday, it was another early morning wakeup for me and a 2.2-mile jog up to the Salt Lake Running Company.   For this week’s group run we incorporated into our standard course a lap around the inner loop of Sugar House Park (the morning fog that engulfed the park was pretty neat to run through) then over to 1700 South on 1500 East and up to 2100 East.  Then we headed south to 3300 where completed our typical loop then reverse loop on 1700 East and 1900 East and between 3300 South and approximately 2400 South.  The total distance of this run was 11.3 miles.  To conclude my non-running workout, I jogged the 2.2 miles back to home.  In regards to my right calf, it’s still pretty tight, but the soreness is slowly dissipating.

Early this Sunday afternoon I headed out for any easy pace 10.9-mile run up to Canyon Rim Park and back.  With the sun out and temperatures in the fifties, it was perfect running weather.  Also, my calf was a little sore on the run down from the park, but after a long weekend of three pretty good runs, it did not feel too bad.

While watching my Broncos cap off the first year of the McDaniels era with a disappointing loss to the Chiefs, I completed my non-running workout that consisted of 300 sit-ups and 25 push-ups.

Following a busy first day of 2010 at work, I hopped on the treadmill after a 0.3-mile warm-up on the elliptical for a 3.4 mile run at an easy pace.  In addition, after I got home, I went out for a 0.9-mile evening jog around the neighborhood.

In regards to my non-running workout, it consisted of 300 sit-ups and 30 push-ups.

Being careful with the right calf, following work I evenly split my running workout up between the treadmill and the elliptical machine by completing 3.1 miles on each machine before calling it day.  Also, I took the long way home and ended up jogging seven-tenths of a mile to conclude my non-running workout for the day.

In addition, I just completed my standard non-running workout of 300 sit-up and 30 push-ups.

Following another busy day at work, I ran on the treadmill at an easy pace for 2.1 miles before taking off for home. After I got home, I went out for a nice evening run over to Millcreek Elementary then back by way of 1500 East and Big Cottonwood Park. The total distance of this run was 4.0 miles at an easy pace.

Finally, my non-running workout was just the standard 300 sit-ups and 30 push-ups.

During my breaks from work, I got in 1.7 miles on the elliptical machine.  Also, following work I went out for a 2.8-mile run around the Sugar House area of town after picking up some material for my team’s Wasatch Back movie night.

In addition, my daily non-running workout consisted of 300 sit-ups and 30 push-ups.

Following work, with the aim of reducing the pounding on my right calf, I ran 8.1 miles on the elliptical machine.  After I got home, I went out for a run over to Big Cottonwood Park where I completed three laps around the softball complex before heading back.  The total distance of this run was an even 2.0 miles at an easy pace.

For my non-running workout, I was able to completed 300 sit-ups, 30 push-ups, 40 (30 lbs) curls, and 10 (50 lbs) reverse curls.

Since I had to work late then get up early the following morning in order to get some material put together for our Wasatch Back party night, I unfortunately missed out on my weekly group run with the Salt Lake Running Company.  However, I was still able to get in some running today.  First, I ran up to the Office Max and back for a total of 3.3 miles.  In the evening, I ran over to our Wasatch Back movie premier night and back for a combined distance of 2.6 miles.  Then I went on a late, late night run in which I jogged over to Big Cottonwood Park and completed thirteen laps around the softball complex before heading back home and calling it a night.  The total distance of this run was 6.2 miles.

Lastly, for my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.

Today I was able to make up for the miles that I missed by not going on my group run yesterday.  To start off the day, I ran over to Big Cottonwood Park and completed four laps around the softball complex before heading back.  The total distance of this easy-pace run was 2.4 miles.

Early, in the afternoon, I went out for my second run that consisted of running over to the Holladay-Lions Recreation Center where I divided up my workout between the elliptical machine (6.8 miles) and the treadmill (6.9 miles) before jogging back to home.  The round-trip distance to and from the Recreation Center was 3.9 miles.

While watching the Sunday morning news programs, I was able to compete 300 sit-ups and 30 push-ups for my non-running workout.

Besides a 0.2-mile warm-up on the elliptical machine during one of my breaks from work, I completed my non-running workout outside today.  After jogging six-tenths of a mile on my way home, I went back out for a run over to Big Cottonwood Park where I completed seven laps around the softball complex before heading back home.  The total distance of this run was 3.6 miles at easy pace.

For my non-running workout, I completed 300 sit-ups and 30 push-ups.

Following work, I hit the treadmill and knocked out a 10k (i.e., 6.2 miles) at an easy pace.  I was able to pick up the pace a little bit on this run, but not quite up to marathon pace.  Consequently, my right calf/shin is feeling a little stronger and healing slowly.  In addition, after I got home from work, I went out for a 1.4-mile jog around the neighborhood.

Lastly, in regards to my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.

Following work, I hit the treadmill for an even 2.0 miles (one mile at an easy pace and one mile at marathon pace) before deciding to head home and go out for a short evening run. In regards to this dusk run, I jogged over to Big Cottonwood Park and completed two laps of the softball complex before taking the long-way back to home. In summary, I was able to cover 2.1 miles.

For my non-running workout, I was able to get in 300 sit-ups, 30 push-ups, and 40 (30 lbs) curls.

Since it was a busy day at work, I did not have time to hit the treadmill afterwards.  As a result, after I got home from work, I went out for an evening run.  For this workout, I completed 4.2 miles at an easy pace by running over to Big Cottonwood Park where I circled the softball complex eight times before heading back.

In regards to my non-running workout, I accomplished 300 sit-ups and 30 push-ups.

After staying up late to watch my Jazz get a trilling win over the Caves with a 3-pointer by Gaines at the buzzer, I will need to catch up on my sleep debt this weekend.  Following a busy day at work, I hit the treadmill where a completed 2.0 miles at an easy pace before heading home.  Prior to calling it day, I headed out for a late-evening run up to the Smith-Kiln Chimney then up to Harmon’s before heading back by way of Big Cottonwood Park.  Once at the park, I completed eleven laps of the softball complex then jogged back to home.  In total, I completed 8.2 miles during my evening run.

Once again, my daily non-running workout consisted of 300 sit-ups and 30 push-ups.

Since it was a red-burn day (by the way, there should be some storms coming through tomorrow and on Monday to clear the inversion out of the Valley), the Salt Lake Running Company group met up at the Olympic Oval.  Consequently, I jogged over to the bus stop and took an early-morning bus out to Kearns.  After meeting up with the group, we completed 23 laps on the indoor track at a pretty good pace.  Then I stretched for a little and completed another 21 laps of the track at an easy pace before jumping on the stationary bike for a cool down mile.  To complete my running workout for the day, I jogged back to the bus stop and took the bus home.  In total, I accomplished 18.5 miles of running for the day.

Lastly, my non-running workout consisted of the typical 300 sit-ups and 30 push-ups.

After sleeping in this morning, I ran over to Sugar House Park where I completed two laps around the inner loop of the park then ran down to 1500 South before running back to home by way of the Salt Lake Marathon course.  The total distance of this run was 14.3 miles at an easy pace.

While watching the NFL playoffs, I completed 300 sit-ups and 30 push-ups.

Happy MLK Day!  Following work, I headed home and out the door for an evening run.  A storm started to move through the Valley today; therefore, the air was noticeably cleaner.  In regards to my evening workout, I ran over to Millcreek Elementary then back by way of 1500 South and Big Cottonwood Park.   Once at the Park, I completed four laps around the softball complex before heading home.  The total distance of this run was 4.7 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 80 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.  Also, after reading an article on core exercises over the weekend from the most recent edition of Runner’s World, I decided to recommit myself to doing more core exercises than my typical sit-ups on a daily basis.  Consequently, today I worked in 12 tick-tocks on each leg, 6 samurai chops on each leg, and an Alphabet plank (i.e., funny sounding, but effective exercises) into my workout.

Wow, the storm cleaned out the inversion that had engulfed the Valley for the past few weeks and you can now see our beautiful Wasatch Back Mountain Range.  Consequently, after completing an easy-pace 1.5 miles on my work’s treadmill at an easy, I headed home and out for any evening run.  Under the clear and starry sky, I ran over to Big Cottonwood Park where I completed eight laps around the softball before jogging back to home.  The distance of this evening run was 4.1 miles at an easy pace.

For my non-running workout, I completed 300 sit-ups and 30 push-ups.

Once again, in order to take advantage of the crisp and smog-free winter air, I headed home for another outdoor evening run.  For the second consecutive day I headed over to Big Cottonwood Park to run laps around the softball complex.  While listening to my Jazz complete a season sweep of the Spurs on my hand-held radio, I accomplished thirteen laps.  The total distance of this run was 6.2 miles at an easy pace.

My non-running workout consisted of 300 sit-ups, 30 push-ups, 100 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

On my way home and after stopping by the Gateway to pick up a new pair of running gloves, I ran 2.1 miles across town in order to catch my bus home.  I then went out for an evening run up to the Smith-Kiln chimney at the Brickyard Shopping Plaza and back.  The total distance of this evening run was 4.1 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 100 (50, 40, and 30 lbs) curls, and 20 (50 lbs) reverse curls.

Following another busy week at work, I hit the treadmill for a 1.5-mile jog before heading home. During my commute, I jogged to and from a couple of bus stops for a total distance of 1.4 miles.

After I got home, I headed out for what seemed like a calm evening run. However, about a half-mile into my run, the snow started to fall and it quickly turned into a sleet storm. The run up to the old Villa Theater on Highland Drive by way of the Brickyard Shopping Plaza was not too bad because I was running with the wind. In addition, a supporting driver yelled at me several times that I needed to “slow down” and that I was “going too fast;” that is, he kept getting stuck at long traffic lights, so I kept catching up to him. Even though I was running at relatively relaxed speed (i.e., not pushing the pace), it’s always motivating when people think you are moving fast. Anyways, on the way back, my face received the impact of running directly into the sleet and wind. So much so, that on my way home, I went into the Saint Mark’s Hospital’s parking garage for coverage and ran to the very top level and back down in order to dry out and warm-up a little bit. The total distance of this evening run was 5.4 miles.

My daily non-running workout consisted of 300 sit-ups and 30 push-ups.

Shortly after I woke up this morning, I ran 2.1 miles up to the Salt Lake Running Company for our weekly group run. In order to keep up with their marathon training program, I knocked out an even 13.0 miles by running over to Sugar House Park, completing a lap around the park’s inner loop/road, then down to 1300 South on 1500 East, up to 2100 East then down to 3300 South and over to 1700 East where I ran a loop from 1700 to 1900 East and between roughly 2400 South and 3300 South before heading back to the store. Compared to my recent long runs, I pushed the pace during this workout (i.e., averaged a 7:42 minutes per mile), but still at a relatively easy pace.

After jogging the 2.1 miles back to home and eating some breakfast, I headed back out. This time I went to the Sugar House Post Office and the Westminster Library to study for the CFA. This trip encompassed another 2.0 miles of running at an easy pace.

For my non-running workout, I completed my typical 300 sit-ups and 30 push-ups.

Wow, along the Wasatch Front, today was the best running day weather wise of 2010 (i.e., the temperature in the 50s and a blue sky)! After jogging four-tenths of a mile home from the Smith’s, I decided to head out for an early afternoon run. For this run, in order to gain some experience on the Salt Lake Marathon course, I ran down to 4500 South and 700 East then proceeded to run miles 17.8-23.3 of the course; that is, ending at the north end of Liberty Park. On the way back, since the traffic was pretty light on this Sunday afternoon, I tried to pickup the pace a little bit by knocking out a total of 5 miles at marathon pace. For this 13.1-mile run, I averaged a pace of 7:19 (faster than yesterday’s pace mostly because the streets were dry) and my splits were as follows: 8:55, 7:10, 8:19, 7:54; 7:39, 7:07, 6:28, 7:18, 7:41, 6:37, 6:38, 6:39, 6:48, 0:43. I also jogged a tenth of a mile in order to cool down before deciding to call it a day.

Lastly, while watching the NFC and AFC title games (what a great win by the Saints), I was able to get in my non-running workout, which consisted of 300 sit-ups and 30 push-ups.

Following a productive day at work, I headed home and out for an evening run.  In regards to this run, I ran up to the Smith-Kiln Chimney, then up to Harmon’s and back by way of 1300 South and Big Cottonwood Park.  At the park, I completed four laps around the softball complex before heading home.  The total distance of this run was 6.3 miles at an easy pace.

Lastly, in regards to my non-running workout, I completed 300 sit-ups and 30 push-ups.

After another busy day at work, I hit the treadmill for a quick 1.0 mile jog before heading home. In the evening, I went out for a second run, this one involved running up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza then back by way of Big Cottonwood Park. At the park a completed two laps around the softball complex in order to add on an extra mile. In total, I ran for 5.1 miles at an easy pace.

For my non-running workout, I accomplished 300 sit-ups and 30 push-ups.

Following 3.3 miles of running on the treadmill (1.0 miles at marathon pace and 2.3 miles at an easy pace), I headed home from work.  I was also able to get in a 0.9 jog around the neighborhood before deciding to call it a day.

My daily non-running workout was just the standard 300 sit-ups and 30 push-ups.

For the first time since I strained my right calf muscle over a month ago, I was able to keep up a consistent marathon pace on the treadmill.  Following work, I ran a total of 5.1 miles on the treadmill with 4.7 miles of this distance being at marathon pace.  Afterwards, my right calf was a little sore, but I still went out for an evening 1.0 mile run up to the Millcreek Activity Center and back.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, 100 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Since it was a long and busy day at work, I decided to skip the gym and just head home after finishing the tasks that I needed to complete before the weekend.  As a result, I headed out for a late evening run equipped with blinking LEDs strapped to both arms, a water bottle in one hand, and my walkman in the other hand in order to listen to the second-half of the Jazz-Kings game.  Listening to my Jazz pull off a victory on Hot-Rod-Hundley Night kept my mind off of thinking about how tired I was as I knocked out 8.5 miles at an easy pace.  This distance encompassed running over to the Cottonwood Country Club and back by way of Big Cottonwood Park where I completed four laps around the softball complex before returning home and calling it a day.

My daily non-running workout consisted of the typical 300 sit-ups and 30 push-ups.

Since it was Saturday, it was another run with the Salt Lake Running Company Group.  After I woke up, I jogged 2.1 miles up to the store to meet up with the other runners.  The turnout was less than normal since the Salt Lake Track Club Winter Series was going on.  For our workout we just ran up from the store to 1700 East and did the standard two loops between approximately 2400 and 3300 South on 1700 and 1900 East before returning to the store.  Running just a little bit over 6.5 miles we averaged a 6:40 pace with the following splits: 7:20, 6:46, 6:17, 6:37, 6:34, 6:38, and 3:41. 

Following my 2.1 cool-down run home and a quick breakfast, I headed off to the Marriott Library at the University of Utah to study for the CFA.  Catching the bus to and from the University involved a total of 5.3 miles of running at an easy pace.

Lastly, in regards to my non-running workout, I completed 300 sit-ups and 30 push-ups.

First day of wearing shorts for 2010!  Mid-fifties and nothing but a clear blue sky as I went out for a mid-afternoon run down to the Matheson Court House and back.  This workout largely involved running the Salt Lake Marathon course  from 4500 South and 700 East, down 500 East to Liberty Park, then up State Street to the  Matheson Court House and back (i.e., approximately miles 17.8-25.0).  The total distance of this run was 16.3 miles at an easy pace.

While watching my CFA video classes, I completed my daily non-running workout of 300 sit-ups and 30 push-ups.