Rosswog Running Blog

Following work, I hit the treadmill for 1.6 miles then headed home and out for another run around the neighborhood for 2.8 miles at an easy pace.  Overall, it was absolutely a recovery day after three good runs over the Memorial Day weekend.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 100 (50, 40 lbs) curls, and 20 (50 lbs) reverse curls.

Today, I procrastinated into doing my speed workout out; that is, I headed home after work, did some studying, then finally decided at 9:00 pm that I needed to get this workout over with.  Consequently, I covered 3.5 miles by running around the neighborhood and up to Olympus High School.  Then I knocked out a Yasso 400s workout on the track.  This time I did 12 intervals of running a threshold pace 400 then jogging a 200.  My 400 splits were as follows: 1:21, 1:18, 1:19, 1:18, 1:19, 1:19, 1:20, 1:20, 1:18, 1:19, 1:20, and 1:19.  Even though my range was only 4 seconds, the same as my Yasso 400s on Saturday, my average pace was 2 to 6 seconds slower on my 400s and recovery 200s (i.e., 1:19 and 1:16), respectively.  I completed this tough workout by jogging 2.7 miles back home and it felt great that I did not succumb to laziness by personally justifying the postponement of this speed training!

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

After leaving work and checking out the testing site for this Saturday's CFA exam, I headed home and out for a late evening run.  This workout consisted of running up to the Smith-Kiln Chimney and back and was relatively short (4.9 miles) and at an easy pace.  As a result, it was a good recovery workout from yesterday's track intervals.

Finally, it was my standard 300 sit-ups and 30 push-ups for my non-running workout.

After spending most of the day reviewing for the CFA exam, I ran up to Olympus High School for an interval workout.  However, when I arrived at the school’s track I discovered it was being used in a summer football scrimmage.  Consequently, I searched for and found a nearby hill to do my interval workout on.  At the Holladay neighborhood interception of Nila Way and Shanna and a quarter mile up (marked by the light pole located outside of a church), I ran ten hill intervals with the following splits:   The average hill time was and the average recovery/downhill time was .  I finished up my running workout by jogging back home.  In total, I completed an even eleven miles (2.5 miles at threshold pace and 8.5 miles at an easy pace).

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

I spent my entire morning and afternoon taking the CFA exam; therefore, I could not wait to go out for a relaxing evening.  At an easy pace, I ran over to the Cottonwood Country Club and back to home by way of the Big Cottonwood Park where I completed one lap of the softball complex.  The total distance of this run was 7.1 miles.

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

This Sunday morning I met up with one of my Salt Lake Running Company group friends and we knocked out my standard hill workout to the top of 4500 South and back.  The last mile-and-a-half of our ascent was absolutely challenging as the morning sun began to bake down on us.  However, it felt great running back down.  The total distance of this run was 10.5 miles.

In order to get in some extra miles, I went on several runs throughout the day which involved running over to Big Cottonwood Park and back, back home from Smith’s, and to and back from the Brickyard Shopping Plaza.  These runs equaled a total of 6.0 miles at an easy pace.

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

I hit the treadmill after work and completed a nice interval workout.  Following ten minutes of stretching, I ran 6 miles of half-mile intervals (the slow halves at 9.2 and the fast ones at 11.2 miles per hour) in a time of 35:39.  I pushed it for another tenth of a mile at threshold pace before a tenth of a mile cool down at marathon pace.  This workout was exhausting, but it felt good!

In addition, I was able to complete 300 sit-ups, 30 push-ups, 100 (50, 40 lbs), and 20 (50 lbs) reverse curls.

Arriving in San Francisco this evening, shortly after I checked into my hotel, I went out for my daily run.  Leavening my hotel on Market Street, I ran down to The Embarcadero, which is a road lined with Palm trees and Piers and has streetcars going out and back on it (a little different environment than Salt Lake City).  Heading down The Embarcadero, I ran past Fisherman’s Warf and Ghirardelli Square.  Then I ran around Fort Mason and by the Marina Green to Crissy Field, which is near the Golden Gate Bridge.  Since it was getting dark, I decided to head back and save a run across the bridge for another day.  In total, I completed 10.1 miles at an easy pace.

In regards to my non-running workout, I was able to complete 300 sit-ups and 30 push-ups before calling it a day.

I work up this morning and went on a short hill workout on a very famous incline, Telegraph Hill. Leaving my hotel, I ran up Market Street to Montgomery Street then headed past a trolley car ascending California up to the top of the infamous hill. Then I climbed up the stairs to the base of Coit Tower which overlooks the city and the bay; that is, amazing views of the Bay Bridge, Alcatraz Island, and the Golden Gate Bridge--the latter was engulfed by the morning fog. The hills in San Francisco are extremely steep, but being at sea level, not too difficult to run up. I then ran back to my hotel, completing 4.4 miles at a relatively easy pace.

For my evening run, I headed down Market Street to The Embarcadero and past the Piers to Fisherman’s Warf to check out the sights and sounds. I then ran over to Ghirardelli Square before heading back to Market Street.

The total distance of this run was 4.5 miles at an easy pace. Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, and 40 (50, 40 lbs) curls.

This morning I woke up at 5:15 am and headed out for a destination run.  I ran down Market Street to Pier 1 and down The Embarcadero past Fisherman’s Wharf (where there were a bunch of sea lions all over the docks) and through Fort Mason.  Then I ran on the bike path by the Marina Green and Crissy Field until I arrived a The Golden Gate Bridge.  I ran up a dirt trail to access the bike path that goes over the famous bridge.  While running across the bridge to the Marin County side, I just admired the view.  In short, the sun was just coming up and hitting the San Francisco Bay and the city (7-miles off in the distance) due to all of it’s hills, just looked like a bunch of little buildings stacked on one another--an amazing view!  After I reached the Marin County side of the bridge, I headed back to my hotel and off to work.  In total, I covered 14.3 miles at an easy pace on this destination run.

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

After a busy week and a late flight back from San Francisco, it was absolutely a recovery day.  Consequently, I kept to the treadmill for my non-running workout and completed 4.3 miles at a relatively easy pace.

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

This Saturday morning, I went out for a 5.3-mile uphill run to Skyline High School where I got in some speed play on the track.  Completing my final interval workout before the Wasatch Back (less than a week away), I knocked out a Yasso 400s session that consisted of 10 intervals of running a threshold pace 400 then jogging a 200.  My 400 splits were as follows: 1:22, 1:23, 1:21, 1:21, 1:22, 1:22, 1:21, 1:22, 1:21, and 1:16.  My average 400 was a relatively slow 1:20; that is, the last time I did a Yasso 400 workout at Skyline, my average was 1:17.  My legs just felt tired and it was pretty windy.   I think the latter was mentally impacting me because my last split was considerable faster, so I had plenty left in me.  The good news was that my recovery 200 laps were an average of 1:08; that is, 2 seconds less than my previous best.  I finished up by jogging a couple of laps and running back home 5.2 miles back to home.

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

I woke up this Sunday morning and went on a run with one of my buddies from the Salt Lake Running Company Group.  After running 0.65 of a mile over to Big Cottonwood Park, we ran up to Olympus High School down 2300 East then zigzagged through several Holladay neighborhoods back to Big Cottonwood Park.  Overall, we covered an even 8.0 miles at an average pace of 6:55 pace.  I finished up my daily running workout by jogging the 0.65 miles back to home.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, and 10 metronomes.

With the Wasatch Back less than a week away, I kept the pace slow and easy today.  After work, I jogged an half of a mile on the treadmill before heading home and out for an evening around the neighborhood and up to the Smith-Kiln Chimney and back.  In total, the distance of this run was an even 6.2 miles at an easy pace (i.e., 8:49 minutes per mile).

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

It was my second day of tapering for the 2011 Wasatch Back Relay and I kept the mileage up, but at a relatively easy pace.  Heading out for an evening run, I jogged around my neighborhood before heading up to the Smith-Kiln Chimney and back by way of Big Cottonwood Park.  The total distance of this run was an even 7.0 miles at an easy pace (i.e., 8:46 minutes per mile).

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

It was my third and second to last day of tapering before the 2011 Wasatch Back Relay.  For my non-running workout, I ran over to the Murray-Holladay Road and over to the Cottonwood Club before heading back home by way of Big Cottonwood Park.  The total distance of this run was 6.5 miles at an easy pace (i.e., exactly 8:00 minutes per mile).

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

It was my final day a tapering before the 2011 Wasatch Back Relay; therefore, I went out for an easy pace 4.2 mile evening up the Brickyard Shopping Center and Harmon’s.  After picking up a few last minute supplies, I headed home and finished packing before calling it a day.

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

Happy Wasatch Back Relay morning!  This is always the biggest and most enjoyable race of the year for me since it’s a team competition and an extremely challenging and scenic course.  Riding in Van #1 this year, I woke up early and completed my non-running workout of 300 sit-ups and 30 push-ups.   I met up with my teammates shortly after 6:30 am and we headed up to the starting line in Logan.  This year I was runner #3 and of course late for first handoff.  Extremely embarrassing, I took too long in the Honey Bucket and by the time I finally arrived at the exchange #3, a crowd had gathered around my teammate shouting our team number and cheering my arrival.  Consequently, without the bathroom break I ran leg #3 (5.6 miles) in a time of 0:33:09 (6:02 minutes per mile pace), but officially, it took me around five extra minutes when factoring in the bathroom break.  Consequently, I ran leg #3 in a time of 0:38:09 (6:56 minutes per mile pace).  However, these are the moments that make the Wasatch Back a fun and memorable event.

After getting a few hours of something sort of resembling sleep in Van #1, our team got ready for their final legs.  However, I cannot complain because it was absolutely freezing outside and my teammates woke up in frost-covered sleeping bags.  Early this Saturday morning, I completed my final leg and the most challenging leg for Runner #3 of the Wasatch Back Relay.  The 7.9 miles of descents and ascents to and around the Jordanelle Reservoir absolutely tested my conditioning.  My mile splits were as follows: 5:25, 5:52, 5:48 (these first three miles felt great), 7:16, 7:23 (felt the burn on these middle two miles), 6:46, 6:37, and 5:07 (just kicked it into gear to finish off of these last 2.9 miles).  It felt great to finish this leg with an average pace of 6:25 (total time: 50:41)!  What felt even better was crossing the finish line in Park City at The Canyons with all of my teammates (I could not be more proud of them).  This was the third year we finished the Wasatch Back and we achieved a team best pace of 9:36 minutes per mile (total time of 30:21:29)!

Finally, I completed a short non-running workout after the race, which consisted of 300 sit-ups and 30 push-ups.

Recovering from the Wasatch Back Relay, I broke my running workout into three parts.  I woke up just before 5:00 am and headed out for a run from The Canyons over to the Utah Olympic Park and took the road all the way up to the top of the bobsled track and ski jumps.  I spotted a deer and a fox on the way up and the sunrise over Park City was amazing.  After enjoying the view, I ran back to The Canyons for a 12.8-mile round trip.

In the Silverado Lodge’s gym, I hit the treadmill for 3.3 miles.  It felt great to get off of the road and just work on my leg turnover.

Back at home, after napping most of the afternoon, I headed out for an evening run over to the Cottonwood Country Club and back by way of Mill Creek Elementary.  The total distance of this run was an even 8.0 miles at an easy pace.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, 200 curls (40, 24 lbs), and 60 (50 lbs) reverse curls.

This Monday was absolutely a recovery day for me, especially since I was still sleep deprived from the Wasatch Back Relay.  Consequently, following work I headed home and out for an evening jog up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back.  The total distance of this run was 4.1 miles.

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

I kept my running workout to the treadmill today by doing a 10k (6.2 mile) tempo run.  It felt good to pick up the speed a little bit in that I was able to get in 2.1 miles at marathon pace.

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

Following work, I hit the treadmill for a mile before heading home.  Soon after I arrived at home, I headed out for an evening run around the neighborhood and up the Smith-Kiln Chimney and back.  I accomplished this 5.2-mile run at an easy pace of 8:57 minutes per mile.

For my non-running workout, I was able to get in 300 sit-ups, 30 push-ups, 160 (50, 16 lbs) curls, and 20 (50 lbs) reverse curls.

Following work, I jumped on the treadmill and did an easy pace 2.2-mile run while watching the first part of the NBA.  After my Jazz surprise selection of Gordon Hayward (Jazz fans booed Stockton when he was drafted, so hopefully this Butler star will also turn out to be a hall of famer), I headed home and out for an evening run.  This second workout consisted of a run around my neighborhood, then over to Millcreek Elementary and back by way of 1500 East and Big Cottonwood Park for a total distance of 4.1 miles.

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

For the first time since tapering for the Wasatch Back, I was able to get in a speed workout. I completed three 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 17:51. Then I did a 0.1-mile cool down at marathon pace before heading home.

After I got home, I headed out for an evening run around the neighborhood and up to the Smith-Kiln Chimney and back. The total distance of this run was 4.6 miles at an easy pace (i.e., 9:38 minutes per mile).

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

Due to all the Wasatch Back training and race preparations, for the first time since May 15th I was able to get in a run with the Salt Lake Running Company group.  After running 3.4 miles down to the store, I met up with the group that only consisted of two other runners (i.e., lots of races going on the next two weekends).  We head out to Liberty Park (which is still partially roped off as workers are trying to clean up the awful Red Butte oil spill that happened two Saturdays ago).  After taking two laps on the woodchip trail around park, we headed back to the store.  The total distance of this run was 6.5 miles at a relatively easy pace (i.e., 8:18 minutes per mile).

For a follow-up workout, I jogged 3.7 miles to and from Trax while heading up to Hogle Zoo where I ran the last part of the Deseret News Marathon course (i.e., my next race); that is, starting just above Crestview Drive and ending at the Liberty-Park finish line.  The total distance of this run was 10.7 miles entirely at an easy pace (i.e., 8:07 minutes per mile).  The last ten miles of any marathon is challenging; however, the last ten miles of the D-News Marathon is particularly difficult because of the transition from the Emigration Canyon descent to the flats and rolling terrain of Wasatch Drive and Foothill Boulevard.  As a result, the purpose of this run was to spend some time on this part of the course (which I’ll be doing over the next few weeks) in order to become comfortable and familiar with it.  I completed my running workout for the day with an even 1.1-mile cool-down run to and from the bus stop to home.

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

This Sunday morning I biked up the Hogle Zoo and met up with one of my friends from the Salt Lake Running Company Group to run part of the Deseret News Marathon course.  Starting just up from Crestview Drive (approximately mile marker 15.7 of the course), we ran about 6.5 miles on the course before leaving the course at 100 South and 1300 East.  Taking North Campus Drive and cutting over to Fort Douglas, the return trip to Hogle Zoo was short in distance, but a pretty good incline.  The total distance of this run was 10.2 miles at an average pace of 6:57 minutes per mile with the following mile splits:  6:47, 6:30, 6:19, 6:20, 6:58, 6:53, 7:53, 7:56, 6:47, and 7:04.

In addition to my 22.0-mile bike ride, my non-running workout consisted of the typical 300 sit-ups and 30 push-ups.

After a busy Monday at work, I hit the treadmill for a 3.2-mile run (half the distance at marathon pace and half at an easy pace) before heading home.  I finished up my running workout for the day, by heading out for a 1.2-mile evening jog to Big Cottonwood Park, a single lap around the softball complex, then back to home.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, 70 (50 lbs) curls, and 20 (50 lbs) reverse curls.

This morning, I was able to get in an easy pace 2.2-run over to Big Cottonwood Park (three laps around the softball complex) before heading off to my dentist appointment then work.

Following a productive day at work, I got in an interval workout on the treadmill.  I completed four 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 23:44.  Then I did a 0.2-mile cool down at marathon pace and a 0.4-mile at an easy pace before calling it a day.

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

For the first time in a few months, I was able to get out for a sub-6:00-am run; albeit, a short one.  For this wakeup workout, I ran over to Big Cottonwood Park in my Vibram Five Fingers and completed two laps around the softball complex before heading back to home and off to work.

After work, I hit the treadmill for 2.3 miles (1.6 miles of this distance at marathon pace) before heading home and out for a second run.  This evening run consisted of running around the neighborhood and over to Big Cottonwood Park then two 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 300 sit-ups, 30 push-ups, 70 (50 lbs) curls, and 40 (50 lbs) reverse curls.