Rosswog Running Blog

It was another speed workout on the treadmill today.  This time I ran 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 32:01.  In addition, I did a 0.2-mile warm-up at an easy pace, a 0.5-mile cool-down at marathon pace, then 1.5 miles in my Vibram Five Fingers at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, 150 (40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

For the second Saturday in a row, I did another run over the Sugar House Park and back in the rain.  This time I completed two laps around the inter loop of the park before heading over to Westminster College (i.e., my old stomping grounds) and down to the Sugar House Post Office to mail some letters.  The total distance of the run was 14.4 miles in which I did 13.4 miles at an easy pace and 1.0 mile at marathon pace (i.e., I spotted another crazy runner that was out enjoying the pouring rain on Highland Drive; therefore, I pushed the pace for a few miles).

Today was the also day twelve (or week 4, day 2) of the Push-up Challenge.  I completed a total of 129 push-ups over five sets (topping my previous five-set best by a single push-up), which consisted of 26, 27, 25, 26, and a max set of 25 push-ups.  After my first try of week four of the Push-up Challenge, I have no idea how I'm going to ever complete this week (i.e., accomplishing a max set of a minimum 40 push-ups is currently not conceivable).  However, I will keep trying.  In addition to push-ups, I did 200 sit-ups.

It was another Sunday-morning hill workout in preparation for The Ragnar.  This time I ran down 5th East (i.e., along the Salt Lake City Marathon course) to Liberty Park, then up to North Temple, then over to West High School.  Once at West, I ran one mile on the track before heading up to 3rd North where I did four hill-repeats up to the west side of the State Capital Building.  This part of 3rd North is less than a third of a mile; however, it gains approximately 220 feet in elevation.  As a result, even though I was working extremely hard on the uphill climbs, I never broke a 10-minute per mile pace on any of my four climbs.  Needless to say, I have my work cutout for me in preparing for The Ragnar.  The total distance of my combined running was 15.3 miles at a slow, but not always easy pace.

In regards to my non-running workout, I was able to complete 200 sit-up and 27 push-ups.

Today I was in San Francisco for a short two-day business trip. This was my first time to San Fran; however, I have always wanted to go in order to run the hills that Jerry Rice trained on.  During the evening, I went out for an easy pace run up Market Street to Powell Street, then following the trolley course up Powell Street to California Street then up to the Grace Cathedral.  This was not a bad hill workout.  I then went back down California and Powell to Market Street then down to the North Beach area on The Embarcadero before heading back to my hotel.  The total distance on my run was 6.2 miles.

Wanting to get some sleep in order to run some more hills in the morning, I had a short non-running workout that consisted of 200 sit-ups and 32 push-ups.

I’m usually not a morning person, however, being in San Francisco I had no problem getting out of bed at 5:30 am to go for a run.  One of the many things I love about running is exploring a new city before it gets busy (i.e., when the stores are preparing to open and before the sidewalks are crowded).  I ran down Market Street to Montgomery Street, past the Transamerica Pyramid, then up Telegraph Hill.  From Coit Tower (which has neat statue of Christopher Columbus), I had a tremendous view of the Bay and the Golden Gate Bridge.  After running through the surrounding neighborhoods and enjoying the view, I ran back down Montgomery to California Street where I followed the trolley tracks up to the Grace Cathedral (i.e., to the “top of the mark”).  I then ran back down California, then over to Market Street where I stopped by a bakery in order to pickup some breakfast before running back to my hotel.  In summary, another magnificent 6.2-mile run in San Fran!

My non-running workout was once again a short one that consisted of 200 sit-ups and 32 push-ups.

It was great to be back in Salt Lake City!  Following work, I went for a quick one-mile run on the treadmill before heading home.  After I got home, I ran over to Big Cottonwood Park, over to Murray Holladay Road, then up to the vacant lot that use to house the Cottonwood Mall.  The total distance of the run was 5.3 miles at an easy pace.

In addition, I did another short non-running workout where I completed 200 sit-ups and 22 push-ups.

After work I accomplished some 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 this five miles in a time of 31:59.  Also, I did a half-mile run at marathon pace and a 0.7-mile cool-down at an easy pace.

Also, today marked another repeat of a week-four day of the Push-up Challenge.  This time I did 128 push-ups over five sets which consisted of 25, 27, 25, 26, and a max set of 25 push-ups.  I was also able to complete 200 sit-ups, 90 (40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Before finishing off another work week, I went to the gym.  On the treadmill, I did a 3.1-mile run in which I completed a half mile at an easy/warm-up pace and the remainder at marathon pace.  After I got home from work, I went for another run.  This one was over to Big Cottonwood Park where I did four laps around the softball complex before heading back.  I completed this entire 3.0-mile run at an easy pace.

In regards to my non-running workout, I accomplished 200 sit-ups, 160 (40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

On April 10th, I purchased my first pair of trail-running shoes (Brooks Cascadia 4) and I have been slowly breaking them in since by wearing them around the house.  With today’s perfect weather (i.e., sunny and dry), I decided to go for my first run in my Cascadia 4s by doing laps on the trail that goes around the parameter of Big Cottonwood Park.  I love running in a new pair of shoes and these Brooks felt absolutely comfortable on my feet!  After 12.5 laps of the park (in other words, 15.2 miles at an easy pace), I highly recommend these shoes for anyone shopping for a pair of trail-running shoes.  I can absolutely see why these trail runners received the Runner’s World Editor’s Choice award.

For my non-running workout, it was another repeat of week four of the Push-up Challenge.  This time I completed 132 push-ups over five sets which consisted of 30, 25, 25, 25, and a max set of 27 push-ups.  This was the most push-ups that I have ever completed over five sets; therefore, I’m slowly improving.  In addition, I was able to complete 200 sit-ups.

This Mother’s Day brought beautiful weather to the Salt Lake Valley; that is, a nice contrast with last weekend in which it was cloudy and rainy.  Taking advantage of the great weather, I ran up to Canyon Rim Park and did one lap around the park before heading back home.  This was a moderate hill workout that I completed the 11.1 miles at an easy pace. 

While watching the Sunday morning new program, I did my non-running workout that consisted of 200 sit-ups and 36 push-ups.

Today was a recovery day after putting in a weekend of long training runs. After getting home from work, I went on a late-evening run over to Big Cottonwood Park, over to Murray-Holladay Road and the Highland Drive intercession, then back over to Smith’s to pickup some groceries before heading back home. The total distance of the run was 4.7 miles at an easy pace.

My non-running workout consisted of 200 sit-ups, 25 push-ups, 60 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Following a busy day at work, I passed on the treadmill and did my entire running workout outside after I got home. This workout consisted of running over to Millcreek Elementary then over to Big Cottonwood Park by way of 1500 South. Once at the park, I completed a lap around the softball complex before heading back home. The total distance of the run was 4.2 miles at an easy pace.

Today was the also day a repeat of day ten (or week 4, day 2) of the Push-up Challenge. I completed the required push-ups for the day with a total of 125 push-ups over five sets, which consisted of 21, 25, 21, 25, and a max set of 33 push-ups. I was also able to get in 200 sit-ups, 70 (40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

I got back to accomplishing some speed training on the treadmill today by doing 3-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 this three miles in a time of 19:15. In addition, I did a 0.1 cool-down run at marathon pace before heading home where I went out for another run over to Millcreek Elementary then over to Big Cottonwood Park before heading back home for a total distance of 3.8 miles at an easy pace.

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

Following a long day at work, I decide to go home and do my daily run outside under the stars and the moon.  Shortly after arriving at home, I went for a run to Big Cottonwood Park, over to Murray-Holladay Road, then up the Highland Drive before running back home.  Overall, I got in 4.2 miles at an easy.

In regards to my non-running workout, I was able to complete 200 sit-ups, 25 push-ups, 40 (30 lbs) curls, and 10 (50 lbs) reverse curls.

Since I took the day off work to study for the CFA, I took advantage of the warm weather by going out for a mid-morning run.  I ran up to Canyon Rim Park where I did one lap around the park before heading back home.  The total distance of the run was 11.1 miles at an easy pace.

For my non-running workout, I completed 200 sit-ups and 54 push-ups.

On an absolutely beautiful Saturday morning, I did my first twenty-plus mile run since the Salt Lake Marathon.  I started by running from my home up the Skyline High School (completed this first five miles of the run in a time of 39:34) where I met up with one of my Wasatch Back teammates.  From the high school we ran 2.5 miles together up Millcreek Canyon and I ran be myself another 2.5 miles up to the Canyon’s Winter Gates.  After running back down the Canyon, I ran over to REI to pickup some GUs and Clif Bars.  Then I ran down to The Salt Lake Running Company to pickup a new pair of Adidas Super Nova Sequence running shoes, two pairs of standard running socks (i.e., Balega and Wigwam), and my first pair Zoot compression/recovery socks (i.e., gearing up for the Wasatch Back).   From the running store, I jogged back home.  The total distance of this run was 21.1 miles at an easy pace.

Today marked another repeat of day eleven (week 4, day 2) of the Push-up Challenge.  My sets consisted of 25, 29, 25, 25, and a max set of 30 push-ups.  Even though I completed a total of 134 push-ups (the most I have ever done over five sets), I fell short of completing this day by six push-ups on the final set.  Currently, there is no way I have a shot at completing the 40-push-up set required of day twelve.  As a result, my plan is to continue to repeat day eleven until I have it down.  I also accomplished 200 sit-ups and a 90-second wall sit.

In order to recover from yesterday’s twenty-plus miler, I went out for a short Sunday morning run.  Running to Big Cottonwood Park, over to Murray Holladay Road, up to Highland Drive and back; I did the first 2 miles at an easy pace followed by 2 miles at marathon pace and a 0.1-mile cool down.

In regards to my non-running workout, I completed 200 sit-ups and 30 push-ups.

After work, I increased the distance of my typical speed workout by running 6-miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  I suffered through a really bad side ache during the fourth mile (i.e., when I get these side aches it is sometimes difficult to breath unless I relax and really focus on belly breathing); however, I completed this speed training in a time of 38:26.  Lastly, I cooled down with a 0.3-mile run at marathon pace.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, 160 (50, 40, 30, 16 lbs) curls, and 60 (60, 50 lbs) reverse curls.

Today I had the day off of work in order to go to a dentist appointment and study for the CFA exam.  Following my dentist appointment, I jogged 1.1 miles back home.  After a day filled with answering practice questions and studying note cards, I just missed the evening thunderstorm with my run up to Olympus Junior High School and back.  The total distance of this run was 5.4 miles at an easy pace.

It was another repeat of day eleven (i.e., week 4, day 2) of the Push-up Challenge.  Again I fell short of completing the required max-set minimum of 36 push-ups.  However, I was able to complete 25, 29, 25, 25, and 25 push-ups over the five sets for a total of 129 push-ups.  In addition, I was able to complete 200 sit-ups.

Following a long day at work, I skipped the treadmill and went for evening run outside.  This run consisted of running to Big Cottonwood Park over the Murray-Holladay Road, up to and around the vacant lot that use to house the Cottonwood Mall, then back to Big Cottonwood Park where I completed two laps of the Softball Complex before running back home.  The total distance of this evening run was 6.1 miles at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups, 31 push-ups, 60 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Since it was another beautiful day along the Wasatch Front and having to run some errands, I decided to pass on the treadmill again in order to run outside.  After getting home from work, I ran to Big Cottonwood Park, over to Murray-Holladay Road, up to the Holladay Post Office to mail a letter, then back down to Wal-Mart to pickup some groceries before heading home.  The total distance of this run was 6.7 miles at an easy pace.

Today marked another repeat of day eleven (i.e., week 4, day 2) of the Push-up Challenge.  This time I completed only a total of 125 sit-ups (i.e., it was a difficult day) over five sets that consisted of 25, 21, 29, 25, and 25 push-ups.  I was also able to complete 200 sit-ups, 40 (30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

After work I went to the gym to left weights, but once again I skipped the treadmill.  As a result, I went out for another evening run.  This time I ran up to Olympus High School and ran 2 laps around the track before heading back home.  The total distance of this run was 6.1 miles at an easy pace.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, and 60 (50, 40, 30 lbs curls), and 30 (50, 40, 30 lbs) reverse curls.

For the second Saturday in a row, I completed a twenty-plus mile run.  Again I ran up the Skyline High School (completed this first five miles of the run in a time of 37:48) where I jogged around the parking lot for 1.2 miles while waiting to see if any of my fellow Wasatch Back team members were going to show up for the run.  I then proceeded to run up to the Canyon’s Winter Gates in which I covered in a time of 48:13.  I then ran back home and covered the 10.1 miles at an easy pace.

In addition, it was another repeat of day eleven (week 4, day 2) of the Push-up Challenge.  This time I completed a total of 131 push-ups over five sets that consisted of 25, 29, 25, 25, and a max set of 27 push-ups.  This is three push-ups less than I accomplished last Saturday.  Overall, I had a tougher time in getting through my push-ups this week (i.e., I made little if any progress); therefore, I’m going to make an effort to do butterflies in the gym next week.  Finally, to complete my non-running workout, I did 200 sit-ups.

On this Indianapolis-500 Sunday, I essentially took a recovery day from yesterday’s twenty-plus mile run up Mill Creek Canyon.  However, I did get some running in by jogging back from Smith’s after picking up some groceries.  Then after the rain let up and the sun came out, I went on a mid-afternoon run over to Big Cottonwood Park where I ran two laps around the outer path and a single lap around the Soft Ball Complex before running back home.  The total distance of these combined runs was 4.2 miles at an easy pace.

During my non-running workout, besides doing my standard 200 sit-ups, I set a personal record for most consecutive push-ups by completing 35 in a row!  Even though this amount is only 14 more push-ups than I did when I commenced the Push-up Challenge back on February 13th, it’s a two-thirds increase.  However, I’m still far, far away from my objective of accomplishing 100 consecutive push-ups.

Memorial Day is absolutely one of my favorite days of the year not only due to the great weather, but also due to the amount of American flags that are flying in everyone’s front yards.  Running through the neighborhoods and seeing all the Star Spangle Banners makes me feel proud to be an American.  In addition, as I day dream while I’m running on this holiday, I like to imagine that I’m competing in the US Olympic Trials with all the flags flying along the marathon course.  This is probably the closet I’ll ever get to running in the Trials, but it does not hurt to pretend.

Anyways, in an effort to continue my preparation for the infamous Ragnar leg of the Wasatch Back, I went on another run up Mill Creek Canyon.  However, this time I opted not run all the way up to the Winter Gates and instead took to the Pipeline and Grandeur Peak Trails.  I ran the entire Pipeline Trail and half of the Grandeur Peak Trail.  One mile (or halfway) up to Grandeur Peak, I ran into stray dog that did not look too happy to see me (i.e., I only got about ten feet way from the dog and it looked like he was foaming at the mouth).  As a result, I slowly backed away and got the heck out of there.  Surprisingly, I did not see anyone heading up the Grandeur Peak Trail on my way back down; however, I think someone (i.e., there were a number of bikers, hikers, and runners heading down when I was going up) must have called the dog in because I saw a cop car heading up the Canyon on my way down.  Also, in order to make up the miles I missed, I ran an additional mile up the Canyon to the Galaxy Quest campgrounds before heading back down.

In addition, it was another repeat of day eleven (week 4, day 2) of the Push-up Challenge and I came closer than ever before in completing this day.  This time I completed a total of 136 push-ups over five sets that consisted of 25, 29, 25, 25, and a max set of 32 push-ups.  I finished four push-ups short on the final set.  Lastly, to finish off my non-running workout, I did 200 sit-ups.

Today was absolutely a recovery day from yesterday’s twenty-plus-mile run up Mill Creek Canyon.  As a result, following work, I ran on the treadmill for only 2.2 miles before heading home (two miles of this run was at marathon pace).  After I got home, I decided to go on a second run; therefore, I ran over to Big Cottonwood Park and completed three laps of the Softball Complex before running back home.  The total distance of this easy-pace run was another 2.2 miles.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, 40 (30 lbs) curls, and 20 (50 lbs) reverse curls.

With the exception of a half-mile jog outside, I did my running workout on the treadmill today.  After doing a majority of my running outside over the past week, it was a nice change to run inside in order to concentrate on increasing my pace.  I completed 3.5 miles a marathon pace in addition to a 0.2-mile cool-down run at an easy pace. 

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, 80 (30 lbs) curls, and 20 (50 lbs) reverse curls.

Following a long day at work, I decided to head home and go for an evening run outside.  After I got home at got a snack to eat to increase my energy level, I went out for an easy-pace, 4.2-mile run in which I ran to Big Cottonwood Park, over to Murray-Holladay Road, and then up the Highland Drive before running back home.

In addition, my non-running workout was also short and sweet in that I completed 200 sit-ups and 25 push-ups.

With a day off of work to study for the CFA, I decided to get my run out of the way early in the day and to take advantage of Einstein Beagles free beagle before 11:00 am promotion.  As a result, I ran to Big Cottonwood Park, over to Murray-Holladay Road, and up the Einstein Beagles on Highland Drive where I picked up my beagle and ran back home.  The total distance of the run was 4.1 miles at an easy pace.

Today was also another repeat of day eleven (i.e., week 4, day 2) of the Push-up challenge.  I was able to complete a total of 125 push-ups over five sets, which consisted of 25 push-ups each.  I was unable to get in any gym time to do some butterfly exercises this week and it showed because my push-up tally did not improve over the course of the week.  Consequently, I will try to get in some butterflies over the upcoming week.  In addition to push-ups, I was able to get in 200 sit-ups.

On this warm and sunny Saturday morning, I ran over the Sugar House Park to meet up with my Wasatch Back team members.  We did two laps of the park mostly around the outer trail before heading down to Paradise Bakery and Café to have a post-run snack and strategic planning meeting for our relay run.  After getting everyone on the same page, I ran back home to register a total distance of 13.8 miles all at an easy pace.

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

Just after I woke up this morning, I hit the streets and did some hill work in preparation for my battle with the infamous Ragnar leg of the Wasatch Back Relay (only 20 days away).  This hill workout consisted of running from my home up through the Holladay neighbors all the way to above Wasatch Boulevard to the top of 4500 South.  I completed this uphill run in a time of 52:17 (with my slowest mile being the last full mile, which took me 10:30 minutes to run).  As I ran back down I did some extra training by running a single lap of the Oakridge Elementary track and a half lap around the softball complex at Big Cottonwood Park; therefore, completing a nice 12.4–mile run (9.4 miles at an easy pace; whereas, 3.0 miles at marathon pace).

My non-running workout (which I did a majority of while watching the Sunday television news programs) consisted of 200 sit-ups, 30push-ups, and 10 metronomes.