Rosswog Running Blog

Since I did not get off of work until late in the day, I was only able to get in a short 2.3 miles (1.7 miles at marathon pace) on the treadmill before heading home.  However, after I got home, I went out for a night run over to Big Cottonwood Park where I completed three laps around the softball complex before heading home.  The total distance of this run was 2.2 miles at an easy pace.

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

After I got home from work, I grabbed me walkman and headed out for an evening run over to Big Cottonwood Park while listen to the second half of the Jazz-Blazer game (the Jazz won their seventh game in a row).  Once at the park, I completed twelve laps of the softball complex before heading home.  The total distance of this run was 6.2 miles at an easy pace.

Since I was not able to get to the gym today, I just completed my standard non-running workout of 300 sit-ups and 30 push-ups.

After I got home from work, I grabbed my walkman and headed out for an evening run over to Big Cottonwood Park while listening to the second half of the Jazz-Blazer game (the Jazz won their seventh game in a row).  Once at the park, I completed twelve laps of the softball complex before heading home.  The total distance of this run was 6.2 miles at an easy pace.

Since I was not able to get to the gym today, I just completed my standard non-running workout of 300 sit-ups and 30 push-ups.

I jogged on the treadmill after work for only a mile before heading home and out for another evening run.  On this second run, I ran up to the Smith-Kiln Chimney and took a lap around the Brickyard Shopping Plaza before heading back home by way of Big Cottonwood Park.  The total distance of this run was 5.1 miles at an easy pace.

Before calling it day, I was able to get in 300 sit-ups and 30 push-ups.

I was only able to hit the treadmill for three-tenths of a mile during one of my breaks from work; therefore, I saved my running for a late-evening run over to the Cottonwood Country Club and back to home by way of Big Cottonwood Park.  The total distance of this evening run was 7.6 miles at an easy pace.

For my non-running workout, I was able to accomplish 300 sit-ups, 30 push-ups, 150 (50, 40, 30 lbs) curls, and 60 (50 lbs) reverse curls.

Shortly after getting out of bed, I did some stretches before running 2.1 miles at an easy pace up to the Salt Lake Running Company.  For our weekly group run, the marathon-training schedule called for a long run day of 14-16 miles.  Consequently, we knocked out 15.5 miles in a run through the foggy morning air that involved a lap around Sugar House Park, to 1300 South, up to 2700 East, and past 3300 South then our typical 1700-1900 East and 3300-2400 South loop before returning to the store.  With an average pace of 7:06, my splits for this run were as follows: 8:01, 7:11, 6:36, 7:07, 7:14, 6:51, 7:01, 7:15, 7:18, 8:00, 6:46, 6:32, 7:10, 6:59, 6:53, and 3:15.

Following a 2.1-mile jog back to home, a good breakfast, and a recovery nap, I headed up to University of Utah to study for the CFA.  This outing entailed 3.1 miles of easy-pace running to and from the bus stop.

Finally, my non-running workout consisted of 300 sit-ups and 30 push-ups.

Happy Super Bowl Sunday!  Before settling in for the pre-game show to the Big Game, I headed out for a mid-morning run over to Granite High School.  Going by way of 4500 South and 500 East, I was able to practice running miles 17.8-20.5 of the Salt Lake Marathon Course.  Once at the high school, I did a stair workout on the football field’s bleachers in order to practice for my tower run that is coming up at the end of the month.  I ran sixty flights on the bleacher before knocking you four laps on the track.  Then I jogged back home for a total distance of 8.5 miles.

In regards to my non-running workout, I was able to accomplish 300 sit-ups, 30 push-ups, a 60-second plank on elbows and toes, and 10 metronomes while watching the Saints defeat the Colts in the Super Bowl.

My legs actually felt strong today after recovering from yesterday’s bleacher workout.  However, I took to relatively easy today after a weekend of some intense workouts by running 4.2 miles on the treadmill after work (1.2 miles at marathon pace and 3.0 miles at an easy pace).  In addition, I jogged a half a mile home from the bus stop to complete my running workout for the day.

Lastly, for my non-running workout, it was the typical 300 sit-ups and 30 push-ups.

Since I worked a long day and the Jazz were playing in a late game against the Clippers, following work I headed home and out for a late evening run with my walkman.  For this workout, I ran over to Big Cottonwood Park and completed twelve laps around the softball complex while listening to the Jazz win their ninth game in a row.  In total, I was able to get in 6.2 miles at an easy pace.

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

For the first time since training for the Philadelphia Marathon (11/13/2009), I did a serious speed workout on the treadmill. Even though I usually suffer through interval workouts, I actually felt pretty good during the course of this workout (i.e., my right calf held up, just a little tight at times). In total I completed 6.0 miles of half-mile intervals on the treadmill (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 37:23. I followed this interval workout with a 0.2-mile cool-down at marathon pace and a 0.6-mile jog.

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

Following work, I jumped on the treadmill and ran an even 4.0 miles (3.6 miles of this distance was at marathon pace).  In addition, after I got home, I went out for an evening, 0.8-mile jog around the neighborhood before calling it a day.

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

Since I’m a huge fan of the Olympics, I tried to get in my running workout before the Opening Ceremonies of the 21st Winter Games in Vancouver.  Consequently, I hit the treadmill for 3.2 miles following work (2.7 miles at marathon pace), before heading home.  After I got home, I immediately headed back out for an easy-pace 5.2-mile run up to the Smith-Kiln Chimney and a lap around the Brickyard Shopping Plaza before returning just in time to see team USA march into the stadium. 

While taking in the Opening Ceremonies, I completed 300 sit-ups and 30 push-ups for my daily non-running workout.

With my right calf close to full strength (a little tightness, but no soreness) for the first time since mid-December, I decided to get in my longest and toughest workout of 2010.  This was really a three-part workout which started with an early morning 2.1-mile jog up to the Salt Running Company where I met up with my weekly running group.  With this group, I ran 6.5 miles at marathon-pace (i.e., just under a 6:50 pace) on our typical course which consist of two laps between 1900 and 1700 East and 3900 and 2400 South. 

Following this group run, it started to rain as I jogged 3.7 miles up to 3900 South and over to Skyline High School for a speed workout on the school’s track.  Meeting up with a couple of my Wasatch Back teammates, we jogged a warm-up lap then completed a Yasso 400 workout; that is, repeating ten times running a 400 at threshold pace followed by an easy/recovery pace 200.  My average pace for the threshold 400s was 1:24 (easy-pace 200s was 1:20) with the following splits: 1:21, 1:21, 1:25, 1:25, 1:24, 1:23, 1:23, 1:27, 1:26, and 1:25.  In order to reach my objectives, I need to go faster; however, this was not a terrible pace considering I was running on tired legs and a quarter of the track was still covered in icy, slushy snow.  In order to cool down from the Yasso 400s I jogged two laps of the track before running twelve flights of the bleacher then five more laps of the track as a cool down.

The third and final phase of my workout commenced with a downhill 5.3-mile run back to home at a relatively easy pace.  By the way, the last three miles of this run, I really felt it as my legs began to tire and my energy level dropped.  However, following a late breakfast, I headed back out and up to the University of Utah’s library to study for the CFA.  Jogging to and from the bus stops I was able to get in 2.9 more miles before calling it a day.

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

After getting caught up on my sleep debt, I went out for an early afternoon run over to Granite High School by way of running miles 17.8-19.6 of the Salt Lake Marathon Course.  Once at the school’s football field, I accomplish running 10 flights of bleachers and one lap around the track before heading back home.  The total distance of this workout was 6.6 easy pace miles.  Also, this was my first workout wearing the heart rate monitor; therefore, coming off of yesterday’s workout, I tried to keep my workout in zone 2; that is, the recovery-pace zone. 

While watching the Winter Olympic Games, I completed my non-running workout that consisted of the standard 300 sit-ups and 30 push-ups.

Happy President’s Day!  Since I took this holiday off of work, I went for a mid-afternoon run up to Olympus High School.  At the school’s track, I ran ten flights of stairs on the bleachers before running up to Skyline High School then over to REI where I picked up some GUs, Clif Bars, and Clif Blocks before heading back home.  The total distance of this run was an even 12.0 miles at a relatively easy pace; however, I did get up into a 4.4 heart rate zone for moment while climbing a up a steep hill off of 2700 East.

As I watched Bode Miller take third in the Men’s Downhill (an exciting race) I completed my daily non-running workout of 300 sit-ups and 30 push-ups.

Since it was a long and busy day at work, I headed home after my shift then grabbed my walkman before heading out for a late-evening run.  While listening to my Jazz defeat the Rockets, I ran over to Big Cottonwood Park and completed six-and-a-half laps of the softball complex before calling it a day.  The total distance of this run was 4.5 miles at an easy pace.

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

Following I got off work, I jogged a half of a mile on the treadmill before heading home.  After I got home, I ventured out for a 5.7 easy-pace run up to the Smith-Kiln Chimney, around the Brickyard Shopping Plaza, and up to the old Villa Theater before heading back to home.

For my non-running workout I accomplished 300 sit-ups, 30 push-ups, 10 (50 lbs) curls, and 60 (50 lbs) reverse curls.

Since it was another busy day at work, I was only able to sneak in 1.1 miles on the treadmill at an easy-pace.  However, after I got home from work, I headed out for a late evening run up to the Smith-Kiln Chimney and around the Brickyard Shopping Plaza before heading back to home.  The total distance of this run was an even 5.0 miles at an easy pace.

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

Trying out my Adidas Zero Racing Flats, I hit the treadmill after work for some speed play.  I completed 4.0 miles of half-mile intervals (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 24:46.  Then I took a tenth of a mile cool down at marathon pace before heading home.

After I got home, I went out for a short run.  Taking the long route, I ran over to Big Cottonwood Park where I completed a single lap of the softball complex then headed back home.  In regards to this evening run. I completed 2.2 miles at an easy pace.

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

This morning started out as another typical Saturday morning in that I jogged 2.1 miles up to the Salt Lake Running Company for my group run. I was only thinking that the group run was going to be 6.5 miles because we were pushing back our long run until the teaser run on the Jordan River Parkway next week (which I will miss due to my stair race); consequently, I wore my Adidas Zero Racing Flats for the first time outside in order to break them in. I was wrong about the distance of this run. Shortly after arriving at the store, I discovered that we were not holding off on our long run; therefore, I had a choice to make in regards to running part or the entire course for our group run. I’ve been extremely worried about my legs holding up to the pounding of a long run in racing flats. With that said, I figured this was the perfect opportunity to go for broke (i.e., if I sustained an injury, I hopefully would still have time to recover for the Salt Lake Marathon). As a result, I knocked out (along with many other runners--we have a very dedicated and impressive group) the entire 16.7 miles (mostly at an easy pace, but two miles at marathon pace) on a course that encompassed a lap around Sugar House Park, running down 1500 East to 1300 South, then zigzagging your way up to 2700 South, then down to 4510 South and back the store. My legs started to feel it around mile eight, but I just focused on my form and got into a nice rhythm. Including the 2.2-mile jog back home, I ran an even 21.0 miles while wearing flats! Also after the group run, one of the elite runners told me that since I completed this distance in flats without serious problems, I should be able to wear them in a marathon. Wow, what a big confidence boost! I was starting to doubt if my legs and feet would be strong enough to wear them not only in the upcoming Salt Lake Marathon, but also not even in a marathon this year.

Following breakfast and a power nap, I headed back out and up to the University in order to study for the CFA. For my jogging to and from the bus stop, I wore my good old stability running shoes and completed a total of 2.6 miles.

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

After sleeping in (or recovering) and getting caught up on some of my CFA studies, I headed out for an early-evening run over to Granite High School by way of running miles 17.8-19.9 of the Salt Lake Marathon course and back.  The total distance of this run was 6.3 miles at an easy pace.

Also, while watching the Winter Olympic Games and Bode Miller win first gold medal in the Super Combine, I completed my non-running workout that consisted of 300 sit-ups and 30 push-ups.

Following work, I jogged on the treadmill for a third of a mile before heading home.   Then I headed out with my walkman and listened to the second half of the Jazz-Hawks game while running laps around the softball complex at Big Cottonwood Park.  In summary, the Jazz lost a hard fought game and I completed eleven laps before heading back home for a distance of 6.2 miles at an easy pace.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, and a 60-second plank and elbows and toes.

Following work I hit the gym and jumped on the treadmill where I grind out 4.4 miles (of this distance 3.3 miles were are marathon pace) before heading home.  Shortly after I arrived at home, I headed out for an evening run around the neighborhood and over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back.  In total, was able to get in an extra 2.1 miles at an easy pace.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, a 60-second plank and elbows and toes, 40 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Since I got off of work later than expected, I could not get in my full interval workout (probably dragging my feet to avoid this brutal workout).  However, I was still able to accomplish half of my typical speed workout in my Adidas Zero racing flats by completing 3.0 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour and the fast halves at 11.0) in a time of 18:09.  I did a tenth-of-a-mile cool-down at marathon pace before heading home.

Once I got home, in order to get in a little more mileage for the day, I headed back out for a run around the neighborhood and over to Big Cottonwood Park where I completed four-and-a-half laps of the softball complex before deciding to call it a day.  The total distance of the second run was an even 3.0 miles at an easy pace

Lastly, my non-running workout consisted of 300 sit-ups, 30 push-ups, and a 60-second plank and elbows and toes.

To get my day started, I was able to get in a seven-tenths-of-a-mile morning jog before heading off to work.  During my lunch break, I jogged a half of a mile on the treadmill in my Nike Frees and followed this workout with a tempo run on the treadmill after work.  In regards to this workout, I accomplished 3.5 miles increasing the pace throughout the run (workout breakdown is as follows: 0.3 of a mile warm-up/cool-down pace, 2.2 miles at marathon pace, an even 1.0 mile at threshold pace).  In addition, while waiting for my bus on my commute home, I jogged 1.4 miles around the Social-Hall block of downtown.

While watching Bill Demong and Johnny Spillane win the gold and silver for the USA in a Nordic Combined race, I completed my non-running workout of 300 sit-ups and 30 push-ups.

Since I had to pick up my Fight For Air Climb race packet at the American Lung Association of Utah before work, I had the opportunity to get in a weekday morning run.  Consequently, shortly after I woke up, I head out for a run up to the Brickyard Shopping Plaza by way of 1300 East.  I circled around the Smith-Kiln Chimney and back down 1100 East, up to 1300 East and to home by cutting through Big Cottonwood Park.  In total, I was to knock out 5.2 miles at an easy pace.

Following work, I took the Trax train up to the University of Utah and jogged up to the Huntsman Cancer Institute to hear a speak by Dr. Jeff Spencer who was the team doctor for all seven of Lance Armstrong’s Tour De France victories.  In summary, an extremely interesting presentation that covered many concepts which are important in running and life.  In particular, I thought his first phase of developing Adaptive Fitness that called for stabilizing was particularly important for distance running; that is, Dr. Spencer emphasized that the Tour can be lost but not won (e.g., by letting your emotions get the best of you, taking too many risks, being overly conservative) during this stabilizing phase.  Anyway, jogging 1.5 miles to and from the Institute completed my running for the day.

While watching the reruns of Apolo Anton Ohno’s final races of at least for the Vancouver Games, I completed my non-running workout that consisted of 300 sit-ups and 30 push-ups.

Today marked my first race of 2010!  This one was a completely unconventional race for me, in that it was a stair climb up to the top of the Wells Fargo Center in downtown Salt Lake City.  At 23-floors high, the Wells Fargo Center is currently the tallest building in downtown Salt Lake City.  Considering that my only experience at running stairs is running up and down the football bleachers at local high schools, I was a little unsure how many stairs I could climb consistently without my legs just giving out.  Consequently, my goal was to accomplish 5-10 trips to the top of the tower.

I commenced my day by completing my non-running workout (300 sit-ups and 30 push-ups) then taking the Trax train to the Temple Square area of town where I jogged 1.4 miles down to the Wells Fargo Center.  Since I purchased my heart-rate monitor, I realized that my heart beats much faster during my morning runs; therefore, the purpose of this warm-up run was to just to get my heart beating so it would not beat too rapidly during my first few climbs.

After checking in my warm-up gear and doing some stretching, I decided to get the climbing started.  The starting gate was the fire exit in front of the building (the nice cool morning air felt great every time I started one of my interval climbs).  My first run to the top actually felt really good.  In fact I was focused so much on climbing the stairs in front of me that I skipped the 23rd-floor exit from the stairwell and started to climb to the rooftop.  However, I quickly realized my mistake and backtracked to the finish line, which only cost me a few seconds.  Completing my first trip to the top in 4:28, I took the elevator back down to the starting line to continue the fun.

Like most of my interval training, near the completion of my second climb to the top, I started to question how many climbs I could actually complete.  Halfway to the top of my third climb, I was wondering what in the world I had gotten myself into.  However, I soon regained focus and developed a consistent rhythm of breathing, leaning slightly forward, and picking my feet up.  Before long, I completed my goal of ten climbs and continued on to complete a total of fifteen climbs in a little less than two hours.  Everyone that I ran across in the stairwell was really supportive and kept me going (one of the photographers stated, “you are a brute for punishment” which was an interesting description that stuck in my mind).  My splits for these climbs were as follows: 4:28, 4:51, 4:44, 5:02, 4:56, 5:21, 5:08, 4:57, 5:00, 4:52, 5:02, 5:02, 5:05, 4:57, and 4:56 (average: 4:56).  Not too bad of a range (i.e., 4:28-5:21) considering the traffic on the narrow stairwells slows you down at times.  Also, the range on my beats per minute according to my hear-rate monitor was 165-174.

After climbing 345 flights (8,970 stairs, 6,330 feet), I did not feel that bad and still had enough energy to take a nice 12.2-mile jog back home along the Salt Lake Marathon course (during the last 5k of the long and slow distance run, my legs were absolutely tired).  I am absolutely up for participating in this race again in 2011.  It was a really fun event that involved a number of firefighters from around the state ran to the top with all of their gear (these guys and gals are awesome and truly heroic), a costume contest (my favorite was the lady trucking up the steps dressed like a pioneer), mayor Ralph Becker of Salt Lake City ran to the top, and famous local bookseller Ken Sander climbed the tower.  Plus, lots of money was raised for the American Lung Association of Utah!  I cannot wait for 2011 Fight for Air Climb!!!

Thank goodness for recovery socks because after wearing them yesterday evening, my legs did not feel too sore this morning.  After I jogged 1.1 miles back home from getting my haircut, I headed back out and hit the streets to Liberty Park and back.  Running through Big Cottonwood Park and over to 4500 South, I ran down to 700 East.  In order to gain some experience running that dreaded hill at approximately the 17.5-mile spot of the Salt Lake Marathon Course, I ran down 700 East to 4660 South (i.e., where the hill starts).  Then I proceeded to run miles 17.5-23.3 of the course then took a full lap of Liberty Park before heading back home.  The total distance of this run was 14.3 miles at a recovery pace.