Rosswog Running Blog

After breakfast and before my first class, I ran from Alumni Hall to the Riverside Parkway Trail.  On the trail, between the Ambassador Bridge and Windsor Caesar Casino, I accomplished three laps (i.e., West and East).  While taking the laps on this trail, I enjoyed watching people fish from the piers and admiring the Detroit Skyline on the other side of the river.  The total distance of this run was an even 16.0 miles at a relaxed 8:21 minutes-per-mile pace.

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

It was a busy Sunday of taking classes and studying for the CFA, however I was able to get a run in before and after class.  In the morning, I went for a wake-up call around the University of Windsor campus and in the evening my run was from Alumni Hall to the River Parkway Trail then down to Reasume Park and back.  On the way back, the rain started to come down, which made for an exciting experience.  In total, I covered 16.1 miles at an easy pace (8:06 minutes per mile).

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

Today was my first day of full CFA Level #2 review classes; therefore, I was only able to get in a morning run.  However, I got in a good wake-up run in which I ran from Alumni Hall to the River Parkway Trail then down to the Windsor Caesar Casino and back.  I met up with a few other classmates on this out and back run, which were from various cities throughout the United States and Canada.  It was neat to see a number of runner out for a morning run.  The total distance of this run was 6.2 miles at an easy pace  (7:32 minutes per mile).

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

Before another full-day of CFA Level #2 review classes, I hit the streets of Windsor for a nice 6.3-mile easy pace run (7:56 minutes per mile).  Getting a little tired of running on the River Parkway Trail, I headed into East Windsor to the Mic Mac Sports Park (i.e., and enormous park consisted of numerous baseball and soccer fields) and back to Alumni Hall.

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

It was another pre-class run this morning.  For this run, I ran from Alumni Hall to downtown Windsor then over to and back by way of the River Parkway Trail.  The total distance of the wake-up run was 6.3 miles at an easy pace (7:33 minutes per mile).

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

Wanting to get away from the traffic and the city a little bit, I headed to North Windsor for my pre-breakfast run.  Starting out from Alumni Hall, I ran up to and down South Cameron Road for a couple of miles before heading back.  This road consisted of little traffic and lots of swamp land.  In total, I completed 6.5 miles at a relatively easy pace (7:39 minutes per mile).

In regard to my non-running workout, I was another day of my typical 300 sit-ups and 30 push-ups.

It was the final day of my CFA Level #2 class; therefore, I went on a short morning run and after class ended, I relaxed and celebrated a little bit by going out for a mid-afternoon run.  My morning workout consisted of a run over to the University Windsor's track and back to Alumni Hall.  In the afternoon, it was a fun sightseeing run to downtown Windsor and over to Walker’s Candy Store and back to the University.  The total mileage of this run was 11.3 miles at an easy pace (9:19 minutes per mile).

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

Before catching a cab to the Detroit Airport and my flight back home to Salt Lake City, I woke up early for one last run in Windsor.  The night before, when looking at a map of the city, I decided to make this a destination run to Lake View Park and Marina which overlooks Lake St. Clair (approximately 8-9 miles away from the dorms I was staying in).  When I woke up and headed outside of Alumni Hall, it started to rain.  A half mile into the run, it really started to pour and I had a few thoughts about turning back.  However, I was determined to reach my destination and after two miles the weather quickly changed and the sky started to clear up which made for a great sunrise.  I made it to Lake View Park and Marina and admired the view!  On the way back, it was a battle against the wind, but I made it in time to get to the airport.  In summary, I completed 17.3 miles at an easy pace (8:28 minutes per mile).

When I got back to Salt Lake City, I completed my daily non-running workout of 300 sit-ups and 30 push-ups.  It feels great to be home!

Happy Mother’s Day! On an absolutely beautiful Sunday afternoon along the Wasatch Front, I ran over to the Cottonwood Country Club then to the Brickyard Shopping Plaza before returning to home. In total, I completed 10.1 miles at an easy pace (8:28 minutes per mile). By the way, it feels great to be running at elevation (i.e., SLC is approximately 4,200 ft; whereas, Windsor is around 500 ft above sea level)!

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

Following a week-plus of solid running, it was absolutely a recovery day for me.  As a result, after work I headed home and out for an evening run up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back.  It was a little rainy during this 4.4-mile-easy-pace run (9:32 minutes per mile), but not too bad.

In regards to my non-running workout, it was just another day of 300 sit-ups and 30 push-ups.  When I get caught up on everything (probably by the end of the week), I will need to put in some time lifting at the gym.

Following a busy day at work, I did not have time for the treadmill.  Consequently, I headed home and out for an evening run.  As the rain fell, I ran up to Olympus High School where I completed a single lap around the school’s track before heading back home and calling it a day.  In short, a tough 6.8-mile easy pace run (9:21 minutes per mile) that was glad to complete.

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

After two days of running at a relatively slow pace and another busy day at work, I hit the treadmill for a 0.7-mile warm-up run (half of a mile at marathon pace).  Following my commute home, I headed out for an evening run around the neighborhood then over to Millcreek Elementary and back to home by way of 1500 East and Big Cottonwood Park.  Even though I kept this run to a relatively easy pace, I concentrated on picking up the pace during this run and ended up covering a total of 5.7 miles at an average pace of 8:07 minutes per mile.

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

Following another busy day at work, I headed home and out for an evening run.   This workout consisted of running around the neighborhood then up to the Smith-Kiln Chimney at the Brickyard.  I circled the Shopping Plaza then headed back by way of 1300 & 1500 South and through Big Cottonwood Park to home.  The total distance of this run was 6.2 miles at an easy pace (i.e., 8:43 minutes per mile).

For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Since it was the Friday after coming back to the office from a week of PTO, it was a busy day getting caught up on everything before the weekend.  Consequently, I took a late-afternoon break from work in order to get some miles in on the treadmill.  After a half mile warm-up jog, for the first time since training for the Salt Lake Marathon, I was able to get in some serious speed play by doing 3.0 miles of half-mile intervals on the treadmill (i.e., the slow halves at 9.2 miles per hour and the fast halves at 11.2) in a time of 17:51.  I cooled down by gradually decreasing my speed over 1.9 miles (i.e., a tenth of a mile at threshold pace, half mile at marathon pace, then 1.3 miles at an easy pace).  Next week, I’ll try to get in one more set of intervals (in other words, up my workout to four miles of intervals).

For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, 70 (50, 40 lbs) curls, and 20 (50 lbs) reverse curls.

For the first Saturday in over a month, I jogged 3.45 miles into Sugar House to meet up with my good friends at the Salt Lake Running Company for a group run.  We busted out 6.4 miles at marathon pace (total time of 42:51; 6:42 minutes per mile) in a run that involved going up Liberty Park, completing two laps around the woodchip trail, and then heading back to the store.  It was great to get caught up with everyone.

For the second part of my run, I ran up to the University of Utah and completed a mile on the Shoreline Trail before heading back home.  The total distance of this run was 15.25 miles at an easy pace.

With the Wasatch Back being almost one month away (to be exact, one month and two days), I decided to get in some hill work.  As a result, a beautiful and warm Sunday afternoon, I headed out through Big Cottonwood Park and up to the neighbors to Oakridge Elementary.  It was a tough climb and my legs were feeling a little bit heavy.  I glided back down (knocking out one mile at marathon pace) for a total distance of 10.6 miles at an average pace of 8:23 minutes per mile.

Finally, for my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, and 10 metronomes.

Following a busy Monday at work, I did a tempo run on the treadmill. Increasing the pace throughout the workout, I completed a 5k at any easy pace and a 5k at marathon pace (total time 44:49, pace 7:14 miles per minute). It felt good to pick up the speed a little bit!

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

I’m getting back to consistently completing interval workouts on the treadmill to prepare for the Wasatch Back! This one consisted of a half-mile warm-up before 4 miles of half-mile intervals (the slow halves at 9.2 and the fast ones at 11.2 miles per hour). I followed my intervals up with a 1.8-mile cool-down run.

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

After work, I hit the treadmill for 1.3 miles then headed home and out for another run that of running around the neighborhood then up to St. Mark’s Hospital and back to home by way of Big Cottonwood Park (2.9 miles). Legs were a little bit tired today; therefore, I’m writing it off as a much needed recovery day.

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

I jumped on the treadmill for an easy pace 1.6 mile run following work then headed home and out for another workout which entailed running up the Smith-Kiln Chimney at the Brickyard Shopping Plaza then back to home for a distance of 4.5 miles.

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

For the first time in a number of weeks, I completed two interval workouts within the week. Similar to Tuesday’s workout, this one consisted of a half-mile warm-up before 4 miles of half-mile intervals (the slow halves at 9.2 and the fast ones at 11.2 miles per hour). I followed my intervals up with a 2.7-mile cool-down run. Thanks goodness it’s Friday!

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

I woke up this morning and ran 5.1 miles up to Skyline High School for a group run my Wasatch Back relay team.  While waiting to see if anyone would show (i.e., the sky was looking pretty dark and cloudy; also, it rained pretty hard the night before).  As a result, I circled the school’s parking lot four times which equaled a mile in distance.  One of my teammates showed, therefore we headed up to the Rattle Snake Gulch trailhead (1.8 miles) where we just went to work; that is, running the Gulch then the Pipeline Trail to the Grandeur Peak trailhead then to the top of the  peak.  It took some time to summit because the final two miles were running through the snow (i.e., fresh powder from the storm that rolled through the Valley the night before).  However, when we got to the top of Grandeur Peak, the view of the valley was amazing.  Due to the snow and the muddy conditions (I sled down in the mud on one part of the descent), the decline was slow.  However, we eventually made it to the Rattle Snake Gulch trailhead for a round trip of 11.3 miles.  I then ran the 7.1 miles back to home (taking a lap around the softball complex at Big Cottonwood Park in order to add on some extra mileage) before calling it a day.

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

This morning my legs were a little heavy, but not too bad after yesterday’s long and technical run to the top of Grandeur Peak.  I took advantage of the nice and cool May weather, by going for a mid-morning run over to Murray-Holladay Road and up to Holladay Boulevard.  Taking Arbor Lane, I looped back down and over to Murray-Holladay Road where I headed over to the Cottonwood Country Club before heading back to home..  The total distance of this run was 8.1 miles at a relatively easy pace.

While watching the Sunday Morning News programs, I completed my non-running workout of 300 sit-ups and 30 push-ups.

Following a short night of sleep and a long weekend run, it was absolutely a recovery day for me.  Consequently, after work I hit the treadmill for 4.1 miles at a relatively easy pace (total time of 36:10; 8:49 minutes per mile) before heading home and calling it a day.

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

After work, I jumped on the treadmill for 2.1 miles before heading home and out for a second workout (1.6 miles at marathon pace).  For this evening run, I headed up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back. The total distance of this evening run was 4.6 miles at an easy pace.

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

Today, I was able to get in some speed play!   After a half-mile warm-up, I completed 6 miles of half-mile intervals (i.e., the slow halves at 9.2 miles per hour, while the fast halves at 11.2) in a time of 35:44 (a personal best for me on the treadmill).  Then I did a 0.6-mile cool down before calling it a day.

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

Following the Wasatch Back Team Captain meeting at the Salt Lake Running Company, I headed home and out for an evening run up to the Smith-Kiln Chimney and back.  The total distance of this run was 4.2 miles at an easy pace (i.e., 8:32 minutes per mile). 

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

Following a busy workweek, I hit the treadmill for 5.1 miles at a relatively easy pace. While saving my second weekly interval training session for tomorrow's track workout, I’m looking forward to going on two longer than normal runs after a relatively light workweek in regards to my mileage.

Also, my daily non-running workout consisted of 300 sit-ups, 30 push-ups, and 20 (50 lbs) curls, and 20 (50 lbs) reverse curls.

Early this Saturday morning, I ran 4.6 miles up to Skyline High School in order to meet up with one of my Wasatch Back team members for an interval workout. After warming up by jogging four laps of the track, we did a Yasso 400s workout (i.e., a fast 400 meters followed by jogging 200 meters and repeating this ten times). With my projected half marathon time some where under one-hour and twenty minutes, my aim for my fast 400s was under 1:20. I was able to accomplish this objective with the following splits: 1:15, 1:17, 1:18, 1:18, 1:19, 1:18, 1:18, 1:17, 1:19, and 1:16. My average on the 400s was 1:17; whereas my average on the recovery 200s was 1:10. I warmed down with just over two laps (i.e., 0.55 of a mile) then we hit the stairs by running 22 flights on the bleachers (0.85 of a mile) before call it day on the track. I then covered at an easy 5.85 miles on the way home by stopping by REI to check out their sales.

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

Following a great night of catching up on my sleep, I hit the roads for a serious hill workout. I began my workout by running up to Skyline High School then proceeded up Mill Creek Canyon to a mile beyond the winter gates to the Evergreen Picnic Area. I was just over an eleven-mile climb and 2,200 feet in elevation gain! In other words, an excellent Wasatch Back workout! I then picked up the speed on my descent down the canyon and stopped by REI on my way home to pickup some supplies for the for our upcoming relay race (less than three weeks away). In total, this Sunday-afternoon run was 22.6 miles long and at a relatively easy pace (total time 3:18:44; average pace 8:48 minutes per mile).

While watching the Sunday morning news programs coverage the Gulf Coast Oil Disaster, I completed my non-running workout of 300 sit-ups and 30 push-ups.

On this beautiful Memorial-Day Monday along the Wasatch Front, I hit the streets for with the objective of covering over ten miles, mixing a few hills, and keep a sub-seven-minute pace for the first five miles. As a result, I headed south zigzagging through neighborhoods to 6200 South then started the climb up to Holladay Boulevard when I hit the five mile mark at 34:43 (i.e., a 6:56 pace). Running the Holladay Boulevard part of the Salt Lake Marathon course in reverse, I ran to Murray-Holladay Road then headed back to home by way of Big Cottonwood Park. In total, I completed 11.1 miles at a relatively easy pace (total time 1:19:50, 7:12 minutes per mile).

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