Rosswog Running Blog

Happy 2012! Still running, but now I am getting back into running and posting! Okay, after watching my Broncos lose to the Chiefs (ugly game, but at least the Raiders lost so we're still in the playoffs), I headed out for me first run of 2012. It turned out to be a 17.1 mile run over to the Cottonwood Country Club then over to Sugar House Park and back. If I was not recovering from the flu, I would have gone for more miles, but this felt great!

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

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a blueberry smoothie

Today I went into the office and knocked out 10.2 miles on the treadmill in my Zero Drop Altras.  Actually, I am loving these shoe; that is, not only did I when them in the drawing, but they feel great on my feet.

In regards to my non-running workout, I completed my typical 300 sit-ups.

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of oatmeal

Same as yesterday, I went into the office early and knocked out 10.2 miles on the treadmill in my Zero Drop Altras.  Out of this distance, I did 0.74 of a mile backard in an effort to strengthen my legs and lengthen my stride.  Also, it was my running buddy Dave’s birthday today.  Good luck to him in running his years in miles (i.e., 50 is a lot of miles)!

My non-running workout just consisted of my typical 300 sit-ups.

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: another serving of oatmeal

Absolutely a recovery day for me; that is, after work I hit the treadmill for 2.3 miles at an easy pace before calling it a day.

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

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: another serving of oatmeal

Just an easy pace 6.2 miler on the treadmill today before heading off to work.  Was great to see Dave and hear about the 50 miler he did for his birthday on Tuesday.

In regards to my non-running workout, I completed 300 sit-ups.

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of oatmeal for breakfast

I started out planning to only run a10 miler, but then I got in the zone.  As a result, before work I knocked out 13.5 miles on the treadmill with 10.4 miles at an easy pace and 5k of this distance at a marathon pace.

My non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of oatmeal for breakfast

Liberty Park and back

I arrived at work early this morning and hit the treadmill.  After yesterday’s interval workout, it was a grind.  However, I was able to get in 10.2 miles at an easy pace.

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

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of oatmeal

Today was my first race of 2012!  I woke up this morning and it was so frigid that I had to turn back on my jog down to the Salt Lake Running Company to get an extra layer.  Yeah, a four-layer morning; burrr!   So prior to heading out to Saltair, I jogged down to the store, the joined up with the group and ran down to Liberty Park and completed two laps around the wood-chip path and back.  The total distance of this run was 9.85 miles at an easy pace.

I then meant up with my friend from work Lance who I is on my Wasatch Back and Hood To Coast teams.  Consequently, we figured it would be a good idea to get in a little race training and what better place than The Great Salt Lake (i.e., a few miles past work) to accomplish this!  Like always, Saltair felt like a meat locker and I needed to thaw out in my friend’s car after picking up my race packet.  I removed a layer before the race, but felt a little overdressed compared to my FRB buddies that I saw at the starting line; Fritz, Allie, and James.  It was great to see them and to talk to them after the race (a great reminder that I needed to get back on my FRB game).  Wearing my Altra running shoes for the first time off of the treadmill (love the zero drop and large toe box), I sort of relaxed into a solid pace.  At mile 1, my Garmin read 5:27, which I cannot complain about.  However, I was not able to contain it in that I completed a 5:42 split for both the 2nd and 3rd miles; therefore, finishing in a time of 17:33.  Running against the chilly wind on the way back was particular fun; that is, I was so cold afterward, I immediately put on my windbreaker, gator, and ski-cap to keep warm.  Fun times and it was great to see my friend Lance beat his time from last year by over two minutes!

Later in the day, I literally ran some errands around my neighborhood and completed 2.25 miles at an easy pace in the process.

In regards to my non-running workout, I completed another day of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a blueberry smoothie

Just really heavy legs today; that is, the interval workout, stair workout, and 5k that I did over the last 3 days sucked the life out of my legs.  However, I still got my run on.  I ran over to Big Cottonwood Park and completed one lap around the softball complex before heading up to Olympus High School.  Have not been in this part of town since the fall so I wanted to see how the track looked.  Okay, what the heck!!!  I really hate those artificial turf football fields because the lock down the track.  Oly is my track.  We always ran it during my Evergreen years (even during the summers) and I always enjoyed returning as a Farmer (it was a much better track than what Granite had).  I like the 8 lanes of the new track and the field looks like a college field, but what is the point if no one can use it?  The new West High track is great and open for others to use because it does not circle a pristine artificial field.  The new artificial turf looks great, but whatever was wrong with playing on real grass?  Anyway, after checking out all of the construction, I ran through Holladay on the Salt Lake Marathon course before heading back to home.  I was able to get in 10.2 miles at a slow pace, but for the second half my legs started to feel much better.

My non-running workout consisted of 300 sit-ups while watching the political news.

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  cooked up and ate a healthy chicken skillet

Today it was an early morning 6.5 miles on the treadmill.  Completed it all at an easy pace, but did the last 0.3 of a mile backwards (i.e., I was told that running backwards increases your stride).  In summary, a great recovery day in preparation for some speed play tomorrow.

For my non-running workout, I completed another day of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  two zero-fat blueberry yogurts

After a two mile warm-up on the treadmill, I completed the 911 interval 400s; that is a slow tenth of a mile at a 10:00 pace then a fast quarter of a mile at a 5:00 pace.  I complete 8 of these sets and for the last one I doubled the distance, so a half of a mile at a 5:00 pace.  Then I did a 4.7-mile cool down to finish off the workout.

My non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  two zero-fat blueberry yogurts