Rosswog Running Blog

After another long day of working, I jumped on the treadmill and ran 4.5 miles at marathon pace followed by a 0.2-mile cool-down run at an easy pace.  It felt good to pick-up the pace after so many long distance runs at a slower pace.

Following work, it was the return of the interval speed workout.  This time I did 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  My time for the four miles was 25:39.  I followed my interval training with a 0.3-mile cool-down run at an easy pace.

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

I hit the treadmill and ran 2.6 miles after work at marathon pace before I started to experience some stomach problem.  As a result, I did another mile at an easy pace before heading home.  After I got home, I ran over to Big Cottonwood Park and completed a single lap around the softball complex before heading back for a total distance of 1.5 miles at an easy pace.

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

After work, I tried my second speed workout of the week.  However, do to my stomach still being a little upset (i.e., I think all the final perpetrations for this Saturday’s CFA exam are making my stomach uneasy), I was only able to complete 3 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  My time for the four miles was 19:23.  In order to keep my stomach in check, I did a 2-mile cool-down run at an easy pace.

For my non-running workout, I did 200 sit-ups, 25 push-ups, and 150 (50, 40, 30, 16 lbs) curls.

Today was the day before my big CFA exam; therefore, I took the day off of work in order to make my final preparations for the test.  However, I did get in a short run by running up the Brickyard Shopping Plaza and back to redeem my free bagel coupon at Einstein Bros (i.e., my breakfast).  The total distance of the run was 4.1 miles at an easy pace.

In between taking practice tests and reviewing my note cards, I was able to get in another repeat of day 11 (i.e., week 4, day 2) of the Push-up Challenge.  This time I completed a total of 131 push-ups over five sets which consisted of 25, 29, 25, 25, and a max set of 27 push-ups.  I’m still nine final-set push-ups shy of completing this day; with that said, I believe I’m making slow progress.  Also, I was able to sneak in 200 sit-ups.

After suffering through another brutal six-hour CFA exam (of course, if it was not difficult, I would not want any part of it), I did a hill workout to prepare myself for the Ragnar leg of the Wasatch Back.  This was my typical hill workout that consisted of running from my home up through the Holladay neighbors, up to and above Wasatch Boulevard to the top of 4500 South.  I completed this 5.8-mile uphill run in a time of 47:41.  Consequently, this was my fastest time for this climb by nearly five minutes.  As I ran back down, I took the long way home by running over to and down Murray-Holladay Road in which I clocked one mile at marathon pace.  Adding on the 3.3 miles that accumulated earlier in the day by running around the University of Utah campus before, during my lunch break, and immediately following the CFA exam, I accomplished a total of 16.6 miles for the day.

In addition, I did my non-running workout before taking the test, which consisted of 200 sit-ups and 30 push-ups.

Luckily, I just avoided (i.e., by fifteen minutes) today’s flash flood thunderstorm that moved through the valley late in the afternoon.  In another effort to prepare myself for the vicious Ragnar leg of the Wasatch Back, I repeated the hill workout that I did yesterday.  However, I did not run this one to break the mark that I set on Saturday.  Rather the objective of this hill workout was to run at a good pace and mentally prepare myself (i.e., by remembering to lean from the ankles into the hill, practicing side stepping the extremely steep parts, focusing on targets ahead, and most importantly, concentrating on belly breathing) to run up what will feel like a never-ending hill.  Again, this hill workout took me from my home up through the Holladay neighbors, up to and above Wasatch Boulevard to the top of 4500 South (approximately an elevation gain of 1530 feet--last mile and a half is an elevation gain of 780 feet).  This time I completed the 5.8-mile run in a time of 55:51.  Certainly not a fast time, but considering my legs were feeling pretty heavy, I maintained a good pace   On my way back down, I again took the long way.  This time I ran over to Parley’s bike path and Nature Park before returning to home.  On this Sunday afternoon, I ran for a total of 16.3 miles at an easy pace.

Today was also another repeat of day 11 (i.e., week 4, day 2) of the Push-up Challenge.  I completed a total of 137 push-ups over the following five sets that consisted of 25, 29, 25, 25, and 33 push-ups.   In addition, while watching the Sunday morning news programs, I did 200 sit-ups.

After work, I jumped on the treadmill and did an interval speed workout.  However, my hamstring was feeling a little tight, so I had to stop during my first half-mile threshold pace run after only a tenth of a mile.  As a result, following a two-mile warm-up run mostly at a fast marathon pace, I ran 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  My time for the entire six-mile run was 38:15.  In addition, I completed a 0.3-mile warm-up run in my Nike Frees at an easy pace and a 0.1-mile cool-down run at marathon pace.

For my non- running workout, I accomplish 200 sit-ups, 31 push-ups, and 40 (30 lbs) curls.

After putting in some long hours at work, I headed home and went on a late, late evening run.  For this workout, I ran over to Big Cottonwood Park and did five laps around the softball complex, then over to Smith’s to pick up some groceries before heading home.  Surprisingly, there were a handful of other runners and walkers out at 10:00 pm.  The total distance of this run was 4.4 miles at an easy pace. 

In regards to my non-running workout, I completed 200 sit-ups and 50 (16 lbs) curls.

Following another busy day at work, myself along with another member of our Wasatch Back Relay team headed up to Kaysville for the team captain meeting.  After learning about all the race rules and course changes, I went on another late evening run after I got home.  For this run, I ran over to Big Cottonwood Park, completed nine laps around the softball, and then head back home for a total distance of 4.5 miles at an easy pace.

My daily non-running workout was limited to 200 sit-ups and 25 push-ups.

After spending very late night at work, I jumped on the treadmill and ran a easy pace mile before heading home.  When I got home, I completed my non-running workout by running over to Big Cottonwood Park, over to 4500 South, and down to Smith’s to pick-up some groceries before heading home.  The total distance of this second run was 3.2 miles.

In regards to my non-running workout, I completed 200 sit-ups, 30 push-ups, and 90 (50, 40, 30 lbs) curls.

Following the end of a long workweek, I hit the treadmill for some speed training.  After a one-mile warm-up run (completed at speeds between an easy pace and a marathon pace), I ran 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 followed this interval workout with a 1.1 mile cool down at paces ranging from threshold to easy.

When I got home, I went out for a second run.  This 4.2 mile easy pace run consisted of running to Big Cottonwood Park, over to Murray-Holladay Road, up to Highland Drive before heading back home.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, 80 (50, 40, 30 lbs) curls, and 20 (60, 50 lbs) reverse curls.

This morning marked our final group run before the Wasatch Back Relay.  I truly cannot believe the race is less than a week away.  Along with three of my teammates, we ran through the drizzling rain from Big Cottonwood Park up to Churchill Junior High School.  This equated to a four-mile run and an approximate 770 feet in elevation gain.  I went on to the trailhead at the of Oak View Drive before running back down in the rain.  The total distance of this run was 11.7 miles at an easy pace.

Late in the afternoon, following a severe thunderstorm, I went for a run up to the Salt Lake Running Company to pick up some extra gear (running socks, recovery socks, body wipes, and a bunch of GU packets) for our big relay race.  The total distance of this run was 4.2 miles at any easy pace. 

In regards to my non-running workout, I was able to complete 200 sit-ups and 54 push-ups.

Making final preparations for the Wasatch Back, I ran up to REI to pick up a couple of knee braces, two LED lights, and bunch of cliff bars.  In addition, I picked up some groceries (including a bunch of Hershey’s chocolate bars because the exceptionally talented runner/artist who designed our Wasatch Back team t-shirts only accepts chocolate for payment).  The total distance of the run was exactly 11.0 miles all done at an easy pace.

Today was also another repeat of day 11 (i.e., week 4, day 2) of the Push-up Challenge.  I completed a total of 134 push-ups over the following five sets that consisted of 25, 29, 25, 25, and 30 push-ups.   In addition, while watching the Sunday morning news programs, I completed 200 sit-ups.

Today I split up my running workout between running at the State Capital Building and around Big Cottonwood Park.  Following work and filming an interview for our Wasatch Back movie (which is guaranteed to be extremely entertaining when it is all complete), I went to Capital Hill with one of my teammates for a hill and stair workout.  After I got home, I immediately went over to the park and ran six laps around the softball complex before heading home.  The total distance of my combined runs was 4.1 miles at an easy pace.

My non-running workout was short and sweet in that I completed 200 sit-ups and 25 push-ups.

Following work, I jumped on the treadmill and ran a 5k.  In regards to this run, 2.7 miles was at an easy pace; whereas, 0.4-mile was at a marathon pace.  After arriving at home, I ran over to Big Cottonwood Park by way of 4500 South, before heading back home.  The total distance of this run was 1.5 miles at any pace.

For my non-running workout, I completed 200 sit-ups, 32 push-ups, 80 (60, 50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Feeling a little bit tired after work, I decided to head home in order to do my running workout outside.  For this late evening run, I ran from Big Cottonwood Park to the Cottonwood Country Club and back.  The total distance was 6.5 miles at an easy pace; that is, I made sure to keep the pace slow in order not to tire out my legs or, even worse, sustain an injury before our big race.

In regards to my non-running workout, it was a light one in that I only completed 200 sit-up and 25 push-ups.

It was Wasatch Back eve; therefore, I took the day off of work to fully prepare for the race. This involved making sure I packed everything that I needed and running with my sister over to the grocery store to pickup plenty of food for my team’s breakfast. My running workout consisted of an easy-pace 4.2 mile run through Big Cottonwood Park, over to Murray-Holladay Road, and up to Highland Drive before heading back home.

For my non-running workout, I accomplished 200 sit-ups and 25 push-ups.

Today was day #1 of the Wasatch Back Relay!  Personally, this is the biggest and most enjoyable race of the year for me.  I was runner #10; therefore, traveling in the second van and responsible for completing the infamous Ragnar leg.  However, my first leg was a mostly flat run from the Huntsville area to Snow Basin Road.  It was only supposed to be 3.5 miles in distance, but it happened to be 3.7 miles long.  I noticed the placement of the exchange #10 and #11 were at slightly different locations than compared to last year and many of the runners were confirming that leg #9 was around 3.3 (not 3.5) miles long.  Anyways, I completed this leg in a time of 21:54 (i.e., at a 5:57-minutes-per-mile pace).

Also, I completed my short non-running workout before the race which consisted of 200 sit-ups, 25 push-ups, and an easy-pace 4-mile bike ride.

After resting my eyes for about an hour-and-a-half while lying on a picnic bench in East Canyon Reservoir (this was actually good for my sore back), I ran the 7.7-mile leg from Hoytsville to Wanship (starting out just before 6:00 am).  I tried to push the pace at the start of the run, but I suffered a few side aches throughout the run so it was difficult to keep a fast pace.  Fortunately, I had the husband of one my teammate’s pacing me on his bike which kept me from going too slow.  This leg was much more difficult than I expected in that it consisted of rolling hills.   I completed this leg in a time of 51:32 (i.e., at a 6:42-minutes-per-mile pace).

Following the completion of our second legs, my Van #2 teammates and I headed to Heber’s Southfield Park where we consumed some real food that was generously provide by my father and sister and had nice nap in a dugout of a baseball field.  After resetting for approximately two hours, the wind picked up and it started to rain; therefore, forcing us back into the van to wait another hour for our Van #1 teammates to arrive.  The rain was on and off during our third and final race legs.  By the time I took the handoff and started heading up the infamous four-mile Ragnar leg, the rain started to fall again and just continued to pickup through my 1,631-foot ascent.  The first two miles were particularly steep and my times absolutely reflected it; that is, 10:28 for the first mile and 10:08 for the second mile.  However, I knew that approximately two-thirds of the climb came in the first half of the leg.  Consequently, I kept my composure and tried to make up time on the second half in which I completed an 8:59 and 8:35 mile for miles three and four, respectively.  During the final half mile or so the conditions were pretty nasty; that is, rain, a little head wind, some fog, and plenty of mud.  In short, epic conditions--I love running!!!  My Garmin time for this brutal leg was 38:12 (i.e., at a 9:33-minutes-per-mile pace). 

For the overall race (finish time: 31:01:17), I really have never been more proud to be part of a team!  It seemed like everyone had a good time and we fought as a team all the way through to the finish line.  Our last runner really put forth a heroic effort in finishing the race in that he ran 5.1 miles through an extreme downpour and thunderstorm and kept his pace the entire time.  Truly, an amazing effort by everyone!!!

In regards to my short non-running workout, I completed 200 sit-ups and 25 push-ups after I got home, but before I went for a long, long night of sleep.

It was a beautiful Sunday afternoon; therefore, I hit the streets for a nice long and slow run in preparation for the D-News Marathon.  I ran to Sugar House Park then up to Fort Douglas and up to the Red Butte Gardens trial.  I only went a quarter of a mile on this trail before turning around and heading back home.  Before reaching my house, in order to add on some extra millage, I took a detour to Big Cottonwood Park and did three laps around the soft ball complex.  The total distance of this run was 21.4 miles at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups and 25 push-ups.

After another long day of working, I hit the treadmill. Initially, I ran 1.6 miles in my Vibram Five Fingers at an easy pace. Then I put on my regular running shoes and knocked out 3.1 miles at an easy pace.

My non-running workout consisted of 200 sit-ups, 25 push-ups, 150 (50, 40, 30, 16 lbs) curls, and 30 (60, 50 lbs) reverse curls.

Flowing work, I went straight to the treadmill and ran 1.7 miles (one-and-a-half miles of this distance was at marathon pace).  After this short treadmill workout, I headed home and did a second run.  This 4.4-mile run (at an easy pace) took me through Big Cottonwood Park, over to Murray-Holladay Road, and around the neighborhoods surrounding the vacant lot which use to house the Cottonwood Mall before heading back home.

For my non-running workout, I did 200 sit-ups, 25 push-ups, and 100 (16 lbs) curls.

Today, I decided to head home after work and go for a relaxing evening run.  For this workout, I ran over to the Cottonwood Country by way of Saint Vincent’s and returned home by way of Big Cottonwood Park (i.e., a little different route than I normally take to cover this course).  This total distance of this run was 6.3 miles at a nice and easy pace.

My non-running working consisted of 200 sit-ups, 25 push-ups, 70 (50, 40, 30 lbs) curls, and 10 (50 lbs) reverse curls.

Following work, I immediately went to the treadmill to not only get in a good workout, but also to watch the NBA Draft.  After warming up for the first 1.2 miles, I ran the next 1.5 miles at marathon pace before doing a 0.3 mile cool down.  In addition, when I got home, I went for another run over the Big Cottonwood Park where I completed 3 laps around the softball complex before heading back.  The total distance of this run was 2.2 miles at an easy pace.

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, 180 (50, 40, 30, 16 lbs), and 60 (60, 50 lbs) reverse curls.

Today I developed a head cold (terrible runny nose) that progressively got worse as the workday went along.  Missing an entire night of sleep during the Wasatch Back Relay last week absolutely impacted my immune system.  However, considering the determination that the team I was participating on showed in fighting through adversity and finishing the race, it’s all worth it.  Due to my cold and another evening thunderstorm, I did my entire 6.3 mile running workout on the treadmill (2.3 miles at an easy pace; whereas, 4.0 miles at marathon pace).

My non-running workout consisted of 200 sit-ups, 25 push-ups, 120 (50, 40, 30, 16 lbs) curls, and 10 (50 lbs) reverse curls.

I woke up this morning and my head cold had not dissipated.  In fact, I felt a little bit worse than yesterday.  Needless to say, I still managed to get in my daily run.  Unlike the rainstorm that took place last Saturday (i.e., during the Wasatch Back Relay), today was nothing but sunshine.  I took advantage of the beautiful weather by running over to Sugar House Park, then over to Westminster College, and down to the post office to mail a package before heading back home.  The total distance of this run was 12.5 miles at an easy pace.

For my daily non-running workout, I was able to sneak in 200 sit-ups and 25 push-ups.

Even though I was still feeling the affects of the cold that I have been suffering through for the past two days, I went for a nice mid-morning run down to Liberty Park and back.  The object was to sweat the cold off without pushing myself too hard.  Taking the Salt Lake Marathon course, I ran to Liberty Park by way of 500 East (i.e., starting on 4500 South) and I completed two full laps of the park before heading back.  The total distance of this run was 14.2 miles at an easy pace.

In regards to my non-running workout, I accomplished 200 sit-ups and 25 push-ups while watching the Sunday morning news programs.

I was feeling a little bit better today, but after a weekend of some tough workouts and trying to shake off my head cold, today was very much a rest and relaxation day.  Following work ran a total of 4.2 miles on the treadmill (3.1 miles at a marathon pace and 1.1 miles at an easy pace).

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

I was feeling much better today; therefore, I stepped up my workout a little bit (i.e., the plan is to slowly easy my way back into my normal workout routine; therefore, I might not recommence the Push-up Challenge until next week).  After work, I hit the treadmill for a total of 3.8 miles (2.5 miles at a marathon pace and 1.3 miles at an easy pace).  In addition, after I got home I went an easy pace, 0.9-mile run around the neighborhood.

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