Rosswog Running Blog

Besides a half-mile run on the treadmill during my lunch break in my Nike Frees, I saved my running until after work.  As a result, following work, I ran a mile on the treadmill at an easy pace before heading home.  After I got home, I went for a late evening run while listening to my Jazz lose a disappointing game to the Clippers.  For this run, I ran around my neighborhood and over to Big Cottonwood Park and completed eight-and-a-half laps around the softball complex before heading back home.  In total, for this evening run I completed 5.7 miles at an easy pace.

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

Today was absolutely a recovery day after not having dropped below a six-mile-running day since the 16th of February. As a result, I decided to keep it pretty light in order to let my legs recover a little bit. Following work I hit the treadmill and completed only 2.3 miles (one mile of this distance was at marathon pace). In addition, while I was waiting for my bus ride home, I was able to get in a couple of good jogs between West Temple and State Street for a total distance of 1.8 miles before deciding to call it a day.

Repeating my non-running workout from yesterday, I accomplished a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Today I set out to do one of my treadmill interval workouts. In order to prepare myself, I stretched out the muscles during my lunch break by jogging a half-mile in my Nike Free.  After work, while wearing my Adidas Zero racing flats, I did a 0.2-mile warm-up before knocking out 5.0 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 30:13.  Then I did a four-tenths-of-a-mile cool-down at marathon pace before heading home.  To finish off my daily running workout, I went on an evening 0-9-mile jog around the neighborhood.

For the third day in a row, I repeat my non-running workout by completing a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

When I got off of work, I hit the treadmill for a 0.5-mile warm-up then 4.6 miles at marathon pace followed by a 0.1-mile cool-down before heading home.  On my way home, I jogged 1.5 miles across town to catch my bus home to complete my running workout for the day. 

My daily non-running workout consisted of a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, 30 (50 lbs) curls, and 20 (50 lbs) reverse curls.

With a number of deliverables due before taking off for the weekend, it was a late night at work. Consequently, I was only able to get in only nine-tenths of a mile on the treadmill before heading home. However, after I got home I made up for my short post-work run by heading out for a late night run. The white mountains of the Wasatch Front from yesterday’s snowstorm seemed to illuminate the darkness as I ran my traditional 6.7-mile course to the Cottonwood Country Club and back. Knowing that I was planning to go on an early morning run, I kept a relatively slow pace and enjoyed watching my headlamp making my breath glow in the chilly air.

In regards to my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, and 30 (50 lbs) curls.

After skipping last week’s run for a stair race at the Wells Fargo Center, it was back to my usual Saturday-morning routine of running with the Salt Lake Running Company group. Shortly after I woke up and did a few stretches, I jogged 2.1 miles up to the store to meet up with the group. Adding a little distance on to our normal course, we ran over to Sugar House Park and completed one lap around the park’s inner loop. Then we ran back to our normal course and completed two laps between approximately 2400 and 3300 South and 1700 and 1900 East before returning to the store. The total distance of this run was 9.4 miles in a time of 1:03:59 (i.e., an average pace of 6:47 and four miles at marathon pace).

Following a 2.3-mile jog home and some breakfast, I headed back out and up to the University’s library to spend the afternoon studying for the CFA. Running to and from the bus stop and the University of Utah, I completed 2.8 miles at an easy pace.

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

After getting caught up on my sleep, I woke up and went for a Sunday morning run.  With very little traffic and since it was raining and the temperature was nice and cool, it was perfect conditions for a fast recovery run.  Wearing my Adidas Zero flats, I took a test run of the Salt Lake Marathon Course by covering miles 8.0-14.3.  I began this workout by running up to 3300 South and 2000 East then headed through the Holladay area of town to 6200 South then down to Highland Drive.  Exiting the course, I ran up Highland Drive then over to Saint Vincent’s then to 4500 South.  In order to add on some extra miles, I ran up to 1500 East then north to Lorraine Drive before looping around to 1100 East and returning to home.  The total distance of this run was 16.2 miles at a relatively easy pace (average pace 7:19 per mile) in a total time 1:58:30.  Even though I seem to focus more on my form when wearing such minimalist shoes as my Adidas Zeros, my feet (especially my left foot) still take a pounding.  Hopefully, over time my feet will get stronger.

For my non-running workout, I headed over to the Lions Recreation Center and completed 300 sit-ups (100 of with a 10lb medicine ball), 30 push-ups, 50 (20, 25 lbs) curls, and 4.5 miles on the stationary bike.

It was absolutely a recovery day for me after a weekend of two solid runs.  Consequently, I went out for a late evening run that involved running around my neighborhood and over to Big Cottonwood Park where I completed seven laps around the softball complex before heading home.  The total distance of this run was 4.4 miles at an easy pace.

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

Following a busy day at work, I hit the treadmill for some speed play.  I completed 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 18:13 in my Adidas Zeros.  Then I did a tenth-of-a-mile cool-down at marathon pace before heading home.  To finish off my daily running workout, I went on an evening 3.4 mile easy-pace run around the neighborhood and over to Big Cottonwood Park where I completed four laps around the softball complex before heading home.

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

Today I split my workout between the treadmill and outside.  Following work, I ran a 0.7-mile warm-up on the treadmill followed by 3.4 miles at marathon pace then a 0.1-mile cool down before heading home.  When I got home, I went out for a late-evening run around my neighborhood and over to Big Cottonwood Park where I completed two laps around the softball complex before heading back.  The total distance of this run was 2.3 miles at an easy pace.

Finally, for my non-running workout I completed 300 sit-ups, 30 push-ups, a 60-second plank on elbows and toes, and 20 (50 lbs) curls.

Taking on my second speed workout of the week, after work I hit the treadmill.  I completed 4.0 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 24:00 in my Adidas Zeros.  Then I did a half-of-a-mile cool-down at marathon pace then a tenth-of-a-mile at an easy pace before heading home.  In order to get in some extra miles, I went on an evening 1.5 mile easy-pace run around the neighborhood before calling it day.

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

Since I had an extremely busy Friday at work and due to tomorrow’s long teaser training run, I kept my non-running short and.  Consequently, after I got off of work, I caught the last quarter of the Jazz-Buck game (a close lost by my Jazz) while I ran 4.2 miles on the treadmill at an easy pace.

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

Even though I had a short night of sleep, I decided to try to break my long-run personal record of 28.3 miles set on 03/07/2009.  Plus, I needed to get in a long-slow-distance run in over 26.2 miles before next month’s Salt Lake City Marathon and today was the perfect opportunity because our weekend group run called for 20 miles along the Jordan River Parkway.  Consequently, I got up relatively early for a Saturday to jog up to Walden Park (around 5400 South), which is along the JRP’s trail.  However, before heading out, I checked the weather forecast in the Salt Lake Tribune and it called for rain.  Even though it was relatively warm outside, I slipped on my windbreak after filling it with three packets of GU. The total distance of my run up to Walden Park was 5.5 miles.

After meeting up the Salt Lake Running Company group and doing some stretches, we headed south (against the wind) for 5 miles to the end of the Parkway’s trail around 8600 South.  Then we ran north on the trail--with the wind--for the next ten miles until we reached 3300 South.  At this point of time, even though it was overcast, I was wondering why I wore my windbreaker since the weather was warming up.  However, after the 3300-South turnaround, it was back to running into the wind and it started to rain.  The weather only worsened during the remaining part of my run.  Adding on a little extra distance on the trail, I completed a total of 20.8 miles with the group.

As the temperatures continued to drop and the rain started to turn to sleet, I jogged back home.  Completely soaked from head to toe, I ran 6.2 miles on this return trip.  In summary, I covered a total of 32.4 at an easy pace (average heart rate 138.8 beats per minute) in a total time of 4:35:50 (average pace 8:31).  Also, I just beat the afternoon snowstorm and with my Garmin reporting that I burned 4,308 calories, I enjoyed a big breakfast.

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

With the snow-covered ground created from yesterday’s storm melting away, I went for an early afternoon jog down to 4700 South and 700 East.  This spot marks the top of a steep hill along the Salt Lake Marathon Course.  This hill is approximately located at 17.5 miles into the race; therefore, on tired legs it seems even steeper.  Since my legs were still feeling drained from yesterday’s long-slow-distance run, I figured this would be the perfect time to do some hill repeats.  As a result, I did five 0.2-mile intervals on this hill running up (1:10 average) then jogging back down (1:59 average).   After this interval workout, I jogged back home and called it a day.  In total, I ran 4.7 miles (3.7 at an easy pace and an even 1.0 mile at marathon pace).

In regards to my non-running workout, I completed a 60-second plank on elbows and toes, 300 sit-ups, 30 push-ups, and 10 metronomes. 

After Saturday's run, I decided to take another recovery day with the aim of running some intervals tomorrow.  Consequently, following work I got in a short treadmill run of 1.6 miles with a mile of this distance at marathon pace.  In addition, after I got home, I went out for an evening run around my neighborhood and over to Big Cottonwood Park where I completed three laps of the softball complex before heading back.  The total distance of this run was 3.1 miles at an easy pace.

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

Today, my workout called for some speed play.  As a result, I completed 3 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour, while the fast halves at 11.0) in a time of 17:56 (a personal best for me on the treadmill).  After a 0.1-mile cool-down at marathon pace, I headed home and out for a second run.  For this evening run (which hardly seems like evening due to springing ahead an hour for daylight savings time), I ran up to the Smith-Kiln Chimney then up to Harmon’s to pick up some groceries then back home.  The total distance of this run was 4. 8 miles at an easy pace.

Finally, for my daily non-running workout, I completed 300 sit-ups, 30 push-ups, 80 (50 lbs) curls, and 20 (50 lbs) reverse curls.

I took an extended late-afternoon lunch break today and hit the treadmill for 6.1 miles.  In regards to this distance, I completed 4.9 miles at any easy pace and 1.2 miles at marathon pace and just continued to increase the pace during this run.  After I got home for work, I went out for a short 0.4-mile jog around the neighborhood before calling it a day.

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

Yet another speed workout today….  After work and a half-mile warm-up run, I completed 3 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour, while the fast halves at 11.0) in 18 minutes flat.  After a 0.1-mile cool-down at marathon pace, I headed home then out for a second run.  For my evening run, I ran over to Big Cottonwood Park and completed two laps around the softball complex before heading back home.  The total distance of this run was 2.7 miles at an easy pace.

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

Friday’s are always a busy day at work for me, and this Friday was no exception.  Consequently, when my shift ended, I was only able to get in 1.6 miles on the treadmill (an even mile at marathon pace) before heading home.  However, after I got home I headed out in order to make up for the miles that I missed running at work.  For this evening workout, I ran over to the Cottonwood Country Club and took the long way home.  The total distance of this run was 7.7 miles at an easy pace.

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

For our final group run at the Salt Lake Running Company on Highland Drive, I headed out for the 2.1 run up to the store soon after I got up.  With the Moab Half Marathon going on, we had our smallest group run (five runners) since I started participating in November.  For the group run we ran up to the University of Utah and back for a total distance of 9.8 miles (an even four miles of this run was at marathon pace).  I then ran 1.8 miles back home at really easy pace since I started to feel a little bit sick.  Consequently, I just spent the rest of the day napping and studying for the CFA.

Finally, for my non-running workout, I was able to complete my typical 300 sit-ups and 30 push-ups.

On this beautiful Sunday, I went out for a late morning run.  Similar to the run I did two weeks ago, I took a test run of the Salt Lake Marathon Course by covering miles 7.2-14.3.  I commenced this workout by running up to 2700 South and 2000 East then headed through the Holladay area of town to 6200 South then down to Highland Drive.  Exiting the course, I ran up Highland Drive then over to Saint Vincent’s then to Big Cottonwood Park.  At the park, I completed one lap of the softball complex before heading back to home.  The total distance of this run was 15.6 miles (approximately, 6.0 miles at marathon pace and 9.6 miles at an easy pace) in a total time 1:51:35.  I wore my heart rate monitor for this run, so my average beats per minute was 151; therefore, in zone 4 which has the benefits of improved anaerobic capacity and threshold and improved speed.  Since I was a little bit overdressed for this run (i.e., wearing two long sleeve shirts, a hat, and gloves), it was a really good workout.

 

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

Following another busy Monday at work, I headed home and out for an evening run.  While listening to my Jazz route the Celtics on my Walkman, I ran over to Murray-Holladay Road then to up Holladay Boulevard and back to home by way of Big Cottonwood Park.  In total, I ran 7.1 miles at an easy pace.

Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, 30 (50 lbs) curls, and 60 (50 lbs) reverse curls.

I was feeling a little bit under the weather today; therefore, I headed home and took a long nap before heading out for a late evening run.  For this run, I jogged up to the Smith-Kiln Chimney and around the Brickyard Shopping Plaza and back.  The total distance of this run was 4.2 miles and I felt better afterwards (i.e., it was great to get some fresh air)!

For my non-running workout, I was able to complete my typical 300 sit-ups and 30 push-ups.

After another busy day at work, I decided to skip the treadmill again and head home and out for an evening run.  While listening to my Jazz defeat the Raptors on my Walkman, I ran over to Murray-Holladay Road then to the Cottonwood Country Club and back to home by way of Big Cottonwood Park.  Overall, I ran 7.6 miles at an easy pace.

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

Since I was still felling a little bit under the weather today, it was another recovery day for me.  Consequently, after work I hit the treadmill for 1.6 miles at an easy pace.  Then I headed home and out for a 3.2-mill jog around my neighborhood and over to Big Cottonwood Park where I completed three-and-a-half laps around the softball complex before heading home.

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

Feeling a little bit better today (however, a little bit exhausted), I hit the treadmill after work for a tempo run. In total, I accomplished 7.2 miles. Of this distance, 3.1 miles was at marathon pace, while the remaining 4.1 miles was at an easy pace.

In addition, for my non-running workout, I was able to get in 300 sit-ups and 30 push-ups before calling it a day.

For the first time since the spring of 2000, I participated in a 5k today.  The Running Of The Leopards 5k is a super fast course from Hogle Zoo, through Research Park, then down 800 East finishing with nearly a full lap of the East High School track (334 feet net loss in elevation).  Still feeling a little under the weather (but better than earlier in the week), I arrived at the East High Stadium parking lot early in the morning to check-in and pickup my packet.  After talking to one of my Wasatch Back teammates who was also running the race, I kept warm by jogging up to Sunny Side Avenue and then Hogle Zoo.  I continued at an easy pace up to the Bonneville Golf Course by way of the Deseret News Marathon course before meeting up with one of Salt Lake Running Company group friends and heading back to the starting line to make final preparations for the race.   I completed an even 3.0 miles of this pre-race run.

At 8:30, the starting gun sounded and we (i.e., myself and approximately 750 other runners) were off at a fast pace.  With the exception of a little hill on Sunny Side Avenue and a slight incline through Research Park, the course was flat or downhill.  Having not run really hard for a number of days due to my cold, my lungs were feeling it a little bit.  However, I worked on leaning into the decline on the hills and made good time of 16:33 (mile splits: 5:29, 5:15, and 5:24).  In addition, I had a good time by enjoying the festivities, treats, and conversing with my friends at track.  The last time I raced on this particular track (which is a really nice track since the high school shares it with the University of Utah) was in 1996.  I remember this track meet well since the Olympic Torch Relay came through the stadium during our meet on it’s way to Atlanta for the Summer Games.

In order to get in some more miles, I ran back home down 1300 South (i.e., all downhill from East High) at an easy pace.  I then headed back out to checkout the new Salt Lake Running Company store on 2400 South and 700 East.  While at the spacious store, in preparation for the Salt Lake City Marathon coming up on 17th of April, I picked up a new pair of AdiZero Mana Racing Flats (note: the new Mana’s are 1.5 ounces heavier than my old ones--8.75 to 10.25 ounces--however, maybe a little better at handling the pounding of a marathon) before heading back home.  The total distance of my post-race running was 12.7 miles at an easy pace.

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

After a great night of sleeping (I needed to get some sleep in order to kick the cold I have been suffering through for the past couple of days), I headed out for an early afternoon run over to Liberty Park. I followed the Salt Lake Marathon Course to the park (i.e., approximately miles 17.8-22.6) by running over to 4500 South and 700 East then up to Liberty Park by way of 500 East over. On my way back home, I took the scenic rout by running up to Westminster College and through the Sugar House area of town by way of 1100 East. In total, I covered 14.5 miles at an easy pace on what was a beautiful Sunday afternoon.

While watching the morning news shows debate over health care, I completed 300 sit-ups and 30 push-ups.

After a busy day of completing deliverables at work, I headed home and out for an evening run.  While listening to my Jazz struggle against the Knicks (but still win the game and take over first place in the Mid-West division), I ran up to the Smith-Klin Chimney and back.  On the return home, the wind was so bad (i.e., really dusty) that I ended up running part of the way backwards.  In summary, I completed 4.7 miles at an easy pace.

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

Following work I jumped on the treadmill for a 0.1-mile warm-up and 2.0 miles at marathon pace.  I then headed home and out for a second run.  For this evening workout, I ran over to Millcreek Elementary then up to 1500 East and back to home by way of Big Cottonwood Park.  The total distance of this second run was 4.5 miles at an easy pace.

It felt great to get in a good speed workout following work.  I completed 4 miles of half-mile intervals (i.e., the slow halves at 9.0 miles per hour, while the fast halves at 11.0) in 24 minutes flat.  Following a 0.8-mile cool-down at marathon pace, I headed home.  On m y way home I was able to get in an extra 1.3 miles of jogging through the snow around downtown while waiting for the bus. 

Finally, for my non-running workout, I accomplished 300 sit-ups, 30 push-ups, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.