Rosswog Running Blog

Started the New Year with a 6.6-mile run up to Olympus High School and back. I would have gone longer, but we're still experiencing an inversion in The Valley. Smog, yuck!

I ran the St. Mark's and Big Cottonwood Park loop in the smog before jogging over to the Lion's Recreation Center to knock out 11 miles on the treadmill while watching the Ravens and Colts game. In total, 17.2 miles today which is a PR in distance for 2013.

I hit the treadmill before work for 10.2 most mostly at an easy pace but I did a threshold pace for the last 0.2 of a mile. The week is off to a great start!

Non-Running Workout: 500 sit-ups

Ran a 5k before work on the treadmill at an easy pace with Jasper. Then I had to jump on a conference call. As a result, after work I ran from my house to 3300 South and back for a distance of 3.2 miles at an easy pace.

Non-Running Workout: 200 sit-ups

My day was a little bit off because I was not able to get my run on in the morning since I had to report to work for and early morning meeting. However, I was able to get 4.0 in on the treadmill after work. The to get some training in for the Fight For Air Climb, I headed over to the IMC where I ran 6 laps to the top and back down (78 flights). With the jogging to and from the Trax Station, this worked out to be and extra 2.2 miles.

Non-Running Workout: 100 sit-ups

My legs felt totally dead this morning after this 40 minutes of stair training last night. Ugh! However, two and a half miles into my run on the treadmill, they started to get a little bit a life in them. I was able to get in 13.6 miles at an easy pace before heading off to work. Feels great and looking forward to a 5k snowshoe race this weekend!

Non-running workout: 100 sit-ups

Before work, I was able to get in 10.2 miles on the tread mille mostly at an easy pace; however, 2.0 miles were at a marathon pace and 0.2 miles were at threshold pace.

Non-running workout: 100 sit-ups

First race of 2013 in the books!!! This morning I woke up and spent nearly an hour bundling up to get ready to jog 3.3 miles into Sugar House to meet up with my friends to go up Park City for the Sports AM Snowshoe Stomp 5k. In short, I have never been so cold in my life. I barely made it to the starting line on time because I was trying to thaw out my fingers that froze while trying to put on my snowshoes. With the windchill, the temperature was -2. Burrrrr!!! The freezing wind just cut through all of my layers and I was just really happy to finish the 3.3-mile out and back course in 26:45. Even though it was super cold, it was a heck of a workout and a fun experience to have with my friends Joe, Amy, Jenny, Liz, and Emily. After we got back into Salt Lake, the temperatures had really warmed up into the high 30's. I was able to get in 7.8 more miles before calling it a day to go my Broncos lose an absolute playoff heartbreaker to the Raves in double overtime.

Non-running workout: 100 sit-ups

Headed to work early this morning and was able to get in 4.0 miles on the treadmill before having to hop on a meeting. After work I headed over to the IMC to do some stairs. I missed the bus on the way out, but I was still able to up and down in 39 floors before heading home. This after work running added up to 2.2 miles.

Non-running workout: 100 sit-ups

Got to work very early this morning to hi the treadmill. Made it a tempo run and my legs felt a lot better than yesterday. In total, 7.7 miles at an easy pace, 2.5 miles at a marathon pace, and 0.2 of a mile at threshold pace. Felt great and planning to run some stairs afterwork.

After work, I took the bus and Trax over to the IMC and ran stairs. Jogging between the bus stop, Trax station, and IMC equaled 0.8 of a mile, I ended up climbing stairs for just over 2 hours and completed 20 times up and down the IMC. 260 flights of climbing! Not too bad. However, during those last 2 times to the top my legs were feeling like Jello. I'm going to sure feel this workout for the next few days.

Non-Running Workout: 500 sit-ups

This morning I got to work really early and knocked out a tempo run on the treadmill. It started out really slow due to running 2 hours of stairs yesteday. However, my legs started to become alive so I pushed it through the ten mile mark to 10.6 miles.

Non-Running Workout: 500 sit-ups

Before I reported to the office, I visited the treadmill and knocked out 7.2 miles at an easy pace. My legs were sure feeling tired today and I held back on my miles a little bit today in order to save myself for my boxing class tonight.

Non-Running Workout: 300 sit-ups and a one-hour BIFG class

I woke up early this Saturday morning and ran 3.6 miles over to Sugar House Park to meet up with my Huntsman Hometown Heroes team for a group run. I was able to get in a nice 6.0 miler through the freezing-cold neighborhoods of Sugar House. Then I jogged 0.4 of a mile down to Whole Foods where I met up with Beth. We headed up to Midway and knocked out an even 4.0 miles in our snowshoes. It was a really good really good workout workout because the trail we snowshoed on contained some nice inclines.

Non-running workout: 100 sit-ups

Today started with me bundling up for a bike ride over to Highland High School where I met up with Fritz, Kevin, Collin, and Nate for an 11-mile run around Millcreek and Holladay. I've never have done a training run in a group where everyone was just so much faster than me. I was good through four miles, but the last seven miles was a really good workout for me. Overall we averaged a sub-7:00 pace with the following splits: 7:37, 7:03, 6:57, 6:42, 6:42, 6:38, 6:54, 6:42, 6:36, 6:45, and 6:52. This training run was really a great run for me because I have been getting in the miles (77.4 miles this week), but not the tempo or speed workouts. I look forward to training with Fritz and the gang again even if I only hang with them for part of the run.

Non-running workout: 100 sit-ups and 9.2 miles on the bike

Happy Martin Luther King Jr. Day! For this holiday, I spent the morning volunteering at the Utah Food Bank before heading off to work for a half day. After work, I hit the treadmill for 3.8 miles then headed off to the IMC in Murray to run stairs. I was able to complete 6 climbs to the top of the IMC along with some jogging to and from the Trax stations and bus stops. I was able to get in another 3.6 miles for a total of 7.2 miles.

Non-running workout: 100 sit-ups

I had an American Lung Association meeting today, thus another half day at work. As a result, in the morning I ran up to OfficeMax at the Brickyard and back for a total of 3.8 miles at an easy pace. Then after work I hit the treadmill before jogging over to the airport for a total distance of 4.9 miles which was also at an easy pace.

Non-running workout: 100 sit-ups

Today mainly a tempo run day on the treadmill. I started out by doing a 3.8-mile warm-up. Then I stretched out before hopping back on the treadmill and really pushing it for an hour. I just kept increasing the pace and finished off the last 30 seconds at a 5:00 minute-per-mile pace. I was able to get in 9.06 miles in an hour which is not too bad and I want to get this up to 10 miles in an hour. I'll get there. I finished off my running for the day with 1.54 miles at an easy pace.

Non-running workout: 100 sit-ups

Ran 6.2 miles today at an easy pace which was mostly on the treadmill but also one mile on the stairs at work with a 12lbs vest. I did 24 stair repeats in 19:06, not too bad. I'm ready for a long run with the Hometown Heroes tomorrow.

Non-Running Workout: 100 sit-ups

Due to the very icy conditions and the smog, our Hometown Heroes run was canceled in Draper this morning. As a result, I took advantage of the opportunity and slept in. :-) I made it a shorter run day than originally planned in order to catch up on my sleep. I ran a total of 6.4 miles at an easy pace which included jogging up to the Brickyard and back and several laps around the softball complex at Big Cottonwood Park.

Non-running Workout: 100 sit-ups