Rosswog Running Blog

Following my third consecutive long day at work, I got back to speed training on the treadmill by doing 5-miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I completed the five miles in a time of 32:00.  Also, I did a 0.2-mile cool-down run at marathon pace before leaving for home.

In regards to my non-running workout, I did 200 sit-ups, 23 push-ups, 20 (50 lbs) butterflies, 40 (40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Following work, I ran 1.1 miles on the treadmill in my Vibram Five Fingers before heading home.  When I got home, I ran over to Big Cottonwood Park where I did ten laps around the softball complex for a total distance of 5.3 miles at an easy pace.  It rained a little bit during my run which really felt great and made for an enjoyable workout.

Today was another repeat for me of day nine (i.e., week 3, day 3) of the Push-up Challenge.  Again, I completed a total of 135 push-ups over six sets, which consisted of 22, 28, 20, 20, 25, and 20 push-ups.  Even though I did not increase my push-up quantity, I felt pretty good doing these sets; that is, thirty push-ups are achievable.  In addition, I did 200 sit-ups, and 40 (40, 30 lbs) curls.

On the treadmill after work, I ran 1.6 miles at an easy pace before heading home.  While listening my Jazz suffer a disappointing loss to the Timberwolves (103-102) on my Walkman, I ran over to the Cottonwood Country Club and back.  The total distance of this run was 6.8 miles at an easy pace. 

For my non-running workout, I completed 200 sit-ups, 30 push-ups, 60 (60, 50, 40 lbs) butterflies, 140 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.  In addition, I was finally able to do complete 30 consecutive push-ups today for the first time!  As a result, slow progress, but nevertheless progress in regards to the Push-Up Challenge.  Lastly, as park of me non-running workout routine, I was able to complete 200 sit-ups, 200 sit-ups, 60 (60, 50, 40 lbs) butterflies, 150 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

After a good night of sleep, I ran over to Sugar House Park and completed one lap around both the outside and inside loops of the park before heading back home.  The total distance of the run was 13.2 miles at an easy.  Only two weeks to go before the Salt Lake Marathon!

Today was another repeat of day nine (i.e., week 3, day 3) of the Push-up Challenge; that is, I’m starting to feel like Bill Murray in the movie Ground Hog Day.  I accomplished a total of 139 push-ups, but once again I had to do six sets to complete these push-ups. These sets included 22, 28, 20, 20, a max out of 24, and an extra set of 25 push-ups. After accomplishing 30 consecutive push-ups last night, I was hoping to be able to complete this workout; however, I think my shoulders were a little tired and sore from the 60 butterflies I did in the gym yesterday.  I’ll continue with the same workout routine for next week (i.e., continue to repeat day nine, do a max set of push-ups everyday, and set aside time in the weight room for butterfly exercises).  In addition to push-ups, I was able to complete 200 sit-ups.

Sunny, a mostly clear sky, and low sixties equals the best running day of the year so far!  I did my last hill workout before the Wasatch Back (i.e., I want to give my quads almost two weeks to recover before the Salt Lake Marathon) by running over to Murray Holladay Road, up to Holladay Boulevard, over to Kentucky Avenue, up to Olympus Hills Park, then up to Oakridge Elementary, then back down to REI (i.e., to pick up some bars and gels) before returning home.  The total distance of the run was 13.1 miles at an easy pace.

While watching the morning political shows, my non-running workout consisted of 200 sit-ups and 26 push-ups.

After work I did a speed workout on the treadmill by completing 5-miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  In addition, I did a 0.1-mile cool-down run at marathon pace on the treadmill before taking off for home.  After I got home and witnessed enough of the NCAA Championship game to see that UNC was going to route Michigan State; therefore, I went for a run over to Big Cottonwood Park where I did a single lap around the softball complex before heading back home.  The total distance of this run was 1.3 miles at an easy pace.

Today marked another repeat of day nine (i.e., week 3, day 3) of the Push-up Challenge.  This time I completed the first four sets successfully with push-up tallies of 22, 30, 20, and 20.  For the max set I needed 28 push-ups to complete the day; however, I only ended up with 24 push-ups.  As a result, I pushed myself by doing two extra sets (i.e., a sixth and seventh set) of 20 push-ups each for a total of 156 push-ups. Also, for my non-running workout, I did 200 sit-ups, 40 (40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

For today's workout, I again did most of my running on the treadmill. After work, I did a 0.3-mile warm-up run at an easy pace before knocking out 5.0 miles at marathon pace. When I got home, I went out for an easy-pace run over to Big Cottonwood Park where I did a single lap around the softball complex before heading back. The total distance of this run was 1.3 miles.

My non-running workout consisted of 200 sit-ups, 27 push-ups, 20 (60 lbs) butterflies, and 70 (30, 16 lbs) curls.

Even though the weather was dreary (i.e., on and off again rain), I decided to do my entire running workout outside today. When I arrived at home from work, I went for a 6.7-mile easy-pace run over to the Cottonwood Country Club and back.

In regards to my non-running workout, I kept it short and sweat by doing 200 sit-ups and 20 push-ups.

Before work I went on an easy pace 0.4-mile run on the treadmill. Then after work I repeated the speed workout that I did this past Monday by running 5-miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5). I persevered through several side aches and completed this speed training in a time of 32:01. Finally, I cooled down with a 0.7-mile run at marathon pace.

In addition, it was another repeat of day nine (i.e., week 3, day 3) of the Push-up Challenge. This time I completed a total of 112 push-ups over five sets which consisted of 22, 25, 20, 20, and a max set of 25 push-ups. As a result, I’m looking forward to giving it another try this Saturday. I also was able to complete 200 sit-ups.

It was another workout on the treadmill today.  After work, I did a warm-up 1.7 miles at an easy pace then proceeded to run the next 2.5 miles at marathon pace (i.e., between 8.5-10.0 miles per hour).  I also dropped by REI on my way home to pick up my Brooks Cascadia 4 running shoes.  This is the first trail-running shoes that I have ever owned and I’m extremely excited to try them out (i.e., once the trails dry out a little bit from all the recent rain and snow storms)!

For my non-running workout, I completed 200 sit-ups, 150 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Today I went on an errand run up to the Salt Lake Running Company to pick-up some gel for next weeks race; that is, the Salt Lake City Marathon is only one week away!  After my stop at the running store, I ran down to 5th East then over to Liberty Park where I did one lap around the before heading back home.  I did the total 13.2 miles of this run at an easy pace and had the fun of battling the heavy rains for the middle five miles of this run.

It was another repeat for me of day nine (i.e., week 3, day 3) of the Push-up Challenge.  I once again feel short of completing this workout; however, I was only a single push-up shy of moving on to week four.  I completed a total of 119 push-ups over five sets, which consisted of 22, 30, 20, 20, and a max set of 27 push-ups.  I tried, but was unable to get in that 28th and final push-up on that fifth set.  Unfortunately, I will have to wait at least two weeks until I will have a chance to commence week four of the Push-up Challenge; that is, with the big race next week I will tapering both my running and non-running workouts.  As a result, I am hoping complete week three of the Push-up Challenge the week following the Salt Lake City Marathon.  In addition to the push-ups, I was able to get in 200 sit-ups.

The objective of today’s run was to run over the 45th South and 7th East then complete miles 17.7-23.3 of the Salt Lake Marathon course before running back to home (i.e., to Liberty Park and back).  I made sure to keep the pace slow and easy in order to enjoy the beautiful weather on this Easter Sunday because I know that on this Saturday these miles will be anything but easy or enjoyable.  However, depending how I am feeling, these miles still might be slow.  Anyways, the total distance of this run was 13.2 miles.

In addition to my running workout, I was able to sneak in 200 sit-up and 20 push-ups.

I started tapering off in preparation for the Salt Lake Marathon on Saturday. Today I ran a total of 6.1 miles on my work’s treadmill. I broke this run up by doing 1.3 miles at an easy pace, followed by 2.7 miles at marathon pace, then concluded with 2.1 miles at an easy pace in my Vibram Five Fingers.

For my non-running workout, I completed 200 sit-ups, 20 push-ups, 20 butterflies (50 lbs), 100 curls (16 lbs), and 20 (60, 50 lbs) reverse curls.

Today was day two of tapering for the big race on Saturday.  I accomplished a total of 5.1 miles on the treadmill and divided this mileage up by doing a 1.2-mile warm-up at an easy pace followed by 2.1 miles by at marathon pace and 1.8 miles at an easy pace in my Nike Frees.

In regards to my non-running workout, I did 200 sit-ups, 20 push-ups, 20 butterflies (50 lbs), 40 curls (30 lbs), and 20 (60, 50 lbs) reverse curls.

It was day three of tapering for the big race.  I accomplished 4.2 miles and since my back was a little bit tight this morning, I did my entire run at an easy pace.  Also, I split my running up between the treadmill and outside by accomplishing 2.9 miles in the gym and an addition 1.3-mile run over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back home.

I also took it easy with my non-running workout by limiting it to 200 sit-ups, 20 curls (30 lbs), and 10 (50 lbs) reverse curls.

Being day four of my tapering for Saturday’s race, I decided to ditch the treadmill and do my entire running workout outside.  Following work, before starting my run, I immediately went to the marathon expo to pickup my race packet.  One of the many things I love about running is the packet pickup because it is a great opportunity to: (1) meet other runners that have been training for the same race, (2) learn about other races, (3) check out all the new gear, and (4) get bunch of other freebees.  When I got home, I went for a 4.2-mile run at an easy pace to Big Cottonwood Park, over to Murray Holladay road, and up to the vacant lot that use to house the Cottonwood Mall before heading back.

My non-running workout consisted of 200 sit-ups, 30 curls (30 lbs), and 10 (50 lbs) reverse curls.

Today was marathon eve; consequently, my fifth--and final--day of tapering.  In order to get well rested for the race, I scheduled a vacation day from work.  It was a good thing, because during the entire day I had an upset stomach; however, I was eventually able to settle it through rest-and-relaxation and by taking doses of medicine.  For my running workout, I ran to the Big Cottonwood Park, over to 45th South, up to 15th East, and then over to Millcreek Elementary before heading back home.  In addition, I jogged a half a mile home from the grocery store.  The total distance of my two runs was 4.1 miles at an easy pace.

Due to my stomach sickness and because it was the day before the race, I limited my non-running workout to just 200 sit-ups and 3 metronomes.

With the early wakeup, the nerves, and the rush to get everything together, Marathon Morning never gets old.  You have to love it!

I rolled out of bed at 4:30 am in order to make final preparations for the race.  After an hour-and-a-half of getting prepared (i.e., stretching out, completing 200 sit-ups, making sure I had all my GU gels, confirming the timing chip was firmly tied to my shoe, and preparing my drop-off sack) I left for the University of Utah.  It took just over 40 minutes to get to the starting line at the Olympic Legacy Bridge, also known as the “World's Greatest Starting Line.”  Since I usually get pretty nervous before races (and this race was no exception), I never like to arrive too early because it tends to psych me out.

At 7:00 am the cannon shot off from historic Fort Douglas and the 6th Annual Salt Lake Marathon was on!  The range on my minutes per mile was 6:00-7:13; that is, the 4th and 25th miles, respectively.  In past races, I have had 2-3 minute ranges, so this 1:13 range is excellent and reflects the solid pace that I was trying to maintain throughout the course.

My slowest miles were the 1st and the 25th.  Since I commenced about fifty or so runners back from the starting line (i.e., I actually crossed the starting line 36 seconds after the boom from the cannon), it took me 6:56 to run the first mile as I worked my way through the crowd.  This conservative start was a little bit unorthodox for me since I am usually a fast starter (e.g., my last four marathons--especially Boston).  However, I think this slower-than-normal start worked to my advantage near the end of the race.  I don’t know if my legs were actually fresher, but after mile 20 (i.e., when my legs started feeling a little bit heavy), I kept reminding myself that I started slow so I must still have a lot in the tank.  As a result, the slower start was a bigger boost mentally than physically.

In regards to my slowest mile, it was the 25th, which I ran in a time of 7:13.  I expected this mile to be the most challenging because it is near the end of the race and it entails a gradual uphill climb north on State Street to South Temple.  For the most part, this mile was new to this year’s race and I had never practiced running it on any of my training runs.  From my experience and from hearing other runners speak gloomy about this uphill climb, if they keep this straight-stretch climb as part of the course, it definitely merits an infamous nickname; for example, maybe something like Predatory Hill to go along with the Golden Eagle Archway overlooking the State-Street-South-Temple intersection.

Overall, I was fortunate enough to set a personal record with a time of 2:51:46 (i.e., a per-mile-pace of 6:33).  More importantly, I had a lot of fun on this absolutely beautiful day and I'm so happy for everyone that participated and I'm extremely grateful for all the spectators that cheered so hard for family, friends, and complete strangers.  It was truly a great day for Salt Lake City!

The day after...  Okay, my legs are a little stiff after yesterday’s race.  However, shortly after I woke up, I managed to go out for an easy-pace, 6.3-mile run over to Saint Vincent’s, to the Lions Recreation Center, then over to Smith’s to pickup a few groceries before heading back home.  There was actually nothing “easy” about this run; that is, it was done at a slow, sore, stiff pace.  With that said, I have discovered that going for a run on the day after a race expedites the recovery process.

My non-running workout consisted of 200 sit-ups, 10 metronomes, and 20 push-ups (yes, the return of push-ups).

I’m still working out the soreness from Saturday’s marathon; therefore, it was another easy-pace/recovery day for me.  As a result, after work I ran 2.4 miles on the treadmill before heading home where I went out for a 2.1 evening run to Big Cottonwood Park over to Saint Mark’s Hospital and back.

With my legs feeling much stronger today, I picked up the pace for the first time since the marathon.  On the treadmill, I ended up doing a 0.4-mile warm-up before knocking out 3.9 miles at marathon pace (two of these miles were at ten miles per hour speed) then finishing with a 0.5-mile cool-down run.

For my non-running workout, it was back to the Push-up Challenge; that is, repeating day nine (i.e., week 3, day 3).  I accomplished a total of 114 push-ups over five sets which consisted of 22, 24, 20, 20, and a max set of 28 push-ups.  Since I was six push-ups short on this second set, I will be repeating this workout later in the week.  Also, I was able to complete 200 sit-ups, 100 curls (16 lbs), and 20 (50 lbs) reverse curls.

Today, I divided my running up between the treadmill at work and outside.  I started by running 2.7 miles on the treadmill, which entailed a 0.7-mile warm-up at an easy pace and 2.0 miles at marathon pace.  I then went outside for an easy pace 3.7-mile run over to the airport from the International Center using the bike path that connects the two locations.

In regards to my non-running workout, I was able to complete 200 sit-ups, 42 push-ups, 50 curls (40, 30 lbs), and 20 (60, 50 lbs) reverse curls.

After work, I took to the treadmill and did a total of 6.2 miles. These miles consisted of a 0.5-mile warm-up, 2.6 miles at an easy pace with a slight incline, and 3.1 miles at marathon pace.

It was another repeat for me of day nine (i.e., week 3, day 3) of the Push-Up Challenge. This time, I accomplished a total of 115 push-ups over five sets which consisted of 22, 25, 20, 20, and a max set of 28 push-ups. Only five push-ups short on this second set; therefore, I will be repeating day nine this weekend. In addition, I was able to complete 200 sit-ups, 150 curls (40, 30, 16 lbs), and 20 (60, 50 lbs) reverse curls.

Following work, I hit the treadmill and ran 3.0 miles mostly at an easy pace; that is, in order to save me legs for a couple of long weekend runs, I only did just over a half a mile at marathon pace. After I got home from watching the Red Sox defeat the Yankees in extra innings, I went out for a late evening run over to Big Cottonwood Park where I completed five-and-a-half laps around the softball complex. The total distance of this run was 3.1 miles at an easy pace.

My daily non-running workout consisted of 200 sit-ups, 20 push-ups, 150 curls (40, 30, 16 lbs), and 20 (60, 50 lbs) reverse curls.

My legs finally felt strong enough to go on my first long run since the Salt Lake City Marathon.  As a result, I ran over to Sugar House Park where I completed two laps around the inter loop and a single lap around the outer loop before heading to Big Cottonwood Park.  At Big Cottonwood, I did a one lap around the softball complex then jogged home.  The total distance this workout was 15.2 miles at an easy pace.

AT LAST, I completed day nine (i.e., week 3, day 3) of the Push-Up Challenge!!!  I did a total of 120 push-ups over five sets, which consisted of 22, 30, 20, 20, and a max set of 28 push-ups.  It will probably take me forever to complete week four, but I'm looking forward to it.  Bring it on!  Also, in regards to my non-running workout, I was able to complete 200 sit-ups.

Early Sunday morning, in order to prepare for The Ragnar leg of the Wasatch Back, I completed a nice hill workout that entailed running from my home, through Big Cottonwood Park (two laps around the softball complex), and up through the Holladay neighborhoods stopping to return at about one mile above Churchill Junior High.  When I left home, only a light rain was falling.  However, when I reached the furthest/highest point of my run, there was nothing but wet sleet and fog.  At one place, water was overflowing the gutter and running horizontally across the road.  Needless to say, I got drenched (luckily, I wore my windbreaker).  The total distance of the run was 13.1 miles at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups, 23 push-ups, and 10 metronomes.

Following work I did a short 0.2-mile warm-up run on the treadmill before hitting the weights.  After I got home I went on a nice late evening run while listening to my Jazz lose to the hated Lakers on my handheld radio.  For this run, I ran over to Big Cottonwood Park, over to Murray Holladay Road, then up to Highland Drive before heading back home.  The total distance of this run was 4.4 miles at an easy pace.

Today marked a new day of the Push-up Challenge for me; that is, day ten (or week 4, day 1).  I completed a total of 115 push-ups over five sets, which consisted of 21, 25, 21, 21, and a max set of 27 push-ups.  I was five push-ups short of completing the last set; therefore, needless to say, I will be repeating this week.  In addition, I accomplished 200 sit-ups, 150 curls (40, 30, 16 lbs), and 20 (60, 50 lbs) reverse curls.

Today was my first speed workout following the Salt Lake City Marathon.  After work, I took to the treadmill and accomplished 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I completed the four miles in a time of 25:42.  In addition, I did a 0.2-mile warm-up at an easy pace, a 0.2-mile cool-down at marathon pace, then 1.7-mile easy pace run over to Big Cottonwood Park and back.

For my non-running, I accomplished 200 sit-ups, 200 curls (40, 30, 16 lbs), 20 (60 lbs) butterflies, and 20 (60, 50 lbs) reverse curls.

After work, I did a 0.2-mile warm-up run on the treadmill before knocking out a 5k (or 3.1 miles) at marathon pace.  In addition, after I got home I went another run.  This one entailed running over to Big Cottonwood Park then to Smith’s (i.e., to pickup some groceries) before heading back home.  The total distance of the run was 2.8 miles at an easy pace.

My non-running workout consisted of 200 sit-ups, 100 curls (40, 30, 16 lbs), and 20 (60, 20 lbs) reverse curls.

Following work, I hit the treadmill for a total of 6.1 miles.  Between a 0.2-mile warm-up and 0.5-mile cool-down at an easy pace, I completed 5.4 miles of this run at marathon pace.

In addition, I gave day eleven (or week 4, day 2) of the Push-up Challenge a try.  I completed a total of 128 push-ups over five sets (the most I have ever done over five sets), which consisted of 25, 28, 25, 25, and a max set of 25 push-ups.  As a result, I was a single push-up short on the second set and a whopping eleven pushups short on the fifth set.  I have the feeling that I might be repeating week four of the Push-up Challenge for the rest of the year.  Lastly, I accomplished 200 sit-ups, 80 curls (30, 16 lbs), and 20 (50 lbs) reverse curls.