Rosswog Running Blog

It’s great to be nearly back to one hundred percent today (i.e., I just have to get back my conditioning a little bit).  Following work, I jumped on the treadmill and ran a total of 3.5 miles (2.0 miles at marathon pace, while 1.5 miles at an easy pace) before heading home.  After I got home, I went for my second run which consisted of running over to Big Cottonwood Park and completing three laps around the softball complex before returning.  The total distance of this run was 2.6 miles at an easy pace.

In addition to running, I completed 200 sit-ups, 25 push-ups, 5 metronomes, 60 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

Today I was able to increase my daily mileage some more and gain back some of the mileage I lost at the start of the week.  Hopefully, tomorrow I can get in a good interval workout (i.e., it would be my first on since the 12th of June).  Anyways, after work I completed 1.3 miles at an easy/warm-up pace and 2.0 miles at a marathon pace on the treadmill.  I followed this up with a 4.6-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, 25 push-ups, and 40 (30 lbs) curls.

The end of this work week marked my first speed workout since I started tapering for the Wasatch Back Relay.  Following work, I took to the treadmill and accomplished 6 miles of half-mile intervals (i.e., the slow halves at 8.7 miles per hour, while the fast halves at 10.7--a little faster than the 8.5-10.5 paces that I have been running for treadmill intervals).  I completed this six miles of speed training in a time of 37:36.  In addition, I ran a 0.2-mile at marathon pace, then a 0.4-mile cool-down at an easy pace.

For my non-running workout, I completed 200 sit-ups, 25 push-ups, and 120 (50, 40, 30, 16 lbs) curls, and 30 (50 lbs) reverse curls.

Happy Independence Day!  On this Fourth of July, I was preparing for the marathon on the 24th of July by doing a serious downhill run.  However, in order to run downhill, this entailed running six uphill to the Mt. Olympus Trailhead, which is basically at the top of 4500 South.  On the way down I concentrated on pushing the pace, leaning forward, getting into a rhythmic breathing pattern, and relaxing my upper body.  My first full mile downhill was at a 6:34 pace and was able to steadily decrease this pace over the next four miles to a 6:02 pace.  Running downhill is really a skill and these pace times which are good, but not great, absolutely remind me that I still need to work on this area of my running.  In addition, I completed three laps around the Big Cottonwood Park softball complex in order to practice the difficult transition from a long descent to flat terrain.  The total distance of my run was 13.4 miles.

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, and 10 metronomes.

This morning I ran up to Olympus High School in order to attempt my first Yasso 800 workout.  It sounds like I’m way behind in discovering this workout; however, if you are also new to the Yasso 800s, the following is the background:

I just read Bart Yasso’s (Runner’s World Chief Running Officer) book entitled My Life on the Run last week and there is a chapter on the Yasso 800s in which Runner’s World published an article on in the mid-1990s.  In short, when preparing to run a marathon, Yasso would run track intervals that consisted of a fast 800 followed by a 400 jog.  He would do ten of these intervals then calculate the average of the fast 800s.  Then Yasso realized that the times of 14 out of his last 15 marathons equaled to the exact minute this average 800 minutes-and-seconds pace interpreted as hours-and-minutes.  For example, if Yasso ran an average 800 pace of 2:47 in his pre-marathon interval workout, he would run a 2:47 marathon.  After being impressed by the strong correlation and the simplicity of the prediction, Amby Burfoot (1968 Boston Marathon Champion) made the Yasso 800s famous by publishing an article on them and many runners have since been able to accurately project their total marathon time off of this workout.  Consequently, I figured to give this workout a try; that is, not so much for the marathon time projection, but because it sounds like a heck of an interval workout. 

The Results:  at the OHS track I completed the Yasso 800s with the following times: 2:42, 2:46, 2:45, 2:47, 2:54, 2:52, 2:49, 2:51, 2:51, 2:49.  Trust me, those middle 800s are absolutely brutal; that is, when I finished the fourth interval and realized I still had six more to go, the lazy part of my mind was telling me that maybe I should just take it easy.  In addition, no matter how slow you jog the preceding 400 (my average on the slow laps equates to 2:46 with a range from 2:19 to 3:25), I just tried to grind out those final 800s regardless of the time (i.e., I just wanted it to end).  For what it is worth, my fast 800s calculate to an average pace of 2:48.

I ran back home to complete my running workout, which covered a total of 13.3 miles.

My running workout was relatively short and sweet in that I only did 200 sit-ups and 25 push-ups.

Following a weekend of some tough running, it was absolutely a recovery day for me. During my breaks at work I did some light jogging on the treadmill (i.e., a third of a mile), but saved most my running for the evening. After I got home from work, I went for an easy pace run through Big Cottonwood Park, over to Murray-Holladay, and up to Highland Drive before heading back home. The total distance of this run was 4.2 miles.

In regards to my non-running workout, I completed 200 sit-ups, 25, push-ups, and 100 (40, 30, 16 lbs) curls.

During my breaks and following work, I ran 2.3 miles at an easy pace on the treadmill (most of this distance--2.1 miles--was in my Vibram Five Fingers).  After I got home, I went for second run which consisted of running up to the Brickyard Tower and around the shopping plaza before heading back.  The total distance of this run was 2.0 miles at an easy pace.

Today was my first repeat of day eleven (i.e., week 4, day 2) of the Push-up Challenge since June 14th!  I completed a total of 128 push-ups over the following five sets that consisted of 25, 25, 25, 25, and 28 push-ups.  In addition, I accomplished 200 sit-ups, 25, push-ups, 140 (30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

I sucked it up today and completed another speed workout.  Following work, I accomplished 6 miles of half-mile intervals on the treadmill (i.e., the slow halves at 8.7 miles per hour, while the fast halves at 10.7).  I completed this six miles of speed training in a time of 37:32.  In addition, I ran a 0.1-mile cool-down run at marathon pace.

For my non-running workout, I accomplished 200 sit-ups, 25, push-ups, a 90-second plank on elbows and toes, a 90-second wall sit, and 10 metronomes.

Today, I road my bike to work for the first time since last summer (the roundtrip distance was 33.5 miles).  After the nice and relaxing ride into work, I hit the treadmill for a 0.5 mile warm-up, 1.5 miles at marathon pace, and a 0.1 mile cool down.  This was my first run before checking into work in a long, long time and it felt great.  Following work, I took to the treadmill again.  This time wearing my Vibram Five Fingers, I completed 1.4 miles at an easy pace and 2.8 miles at marathon pace before heading home on my bike.

It was another repeat of day eleven (i.e., week 4, day 2) of the Push-up Challenge.  This time, I completed a total of 130 push-ups over the following five sets that consisted of 25, 25, 25, 25, and 30 push-ups.  Also, I completed 200 sit-ups, 100 (40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

Following another exciting week at work, in order to wind down, I jumped on the treadmill for 2.1 miles (1.6 of distance in my Vibram Five Fingers).  In addition, after I got home I went for an easy pace 4.2-mile run through over Murray-Holladay Road and Highland Drive and back through Big Cottonwood Park.

My daily non-running workout consisted of 200 sit-ups, 26 push-ups, 120 (30, 16 lbs) curls, and 20 (50 lbs) reverse curls. 

Since the Deseret News Marathon is less than two-weeks away, I went on practice run on the non-Emigration Canyon part of the course.  I did 3.2 miles of running to the get up to Hogle Zoo where I ran the D-News course starting at Crestview Drive and ending at the Liberty-Park finish line.  The total distance of this run was 10.6 miles entirely at an easy pace (plus, I added on a half-mile cool-down run after crossing my imaginary finish line).  This part of the course has always been them most difficult for me because of the transition from the downhill of Emigration Canyon to the flats and rolling terrain of Wasatch Drive.  Consequently, the purpose of this run was not only to familiarize myself with this part of the course, but also to become relaxed with it.  In fact, I even gave the dancing Red Robin mascot a high-five as I ran by the restaurant on Foothill Boulevard.  Running is fun and I love it!  We’ll see how I do on the 24th.

Again, I repeated day eleven (i.e., week 4, day 2) of the Push-up Challenge.  This time, I completed a total of 128 push-ups over the following five sets that consisted of 25, 25, 25, 25, and 28 push-ups.  In addition, I was able to get in 200 sit-ups and a 7.2-mile bike ride up to the Salt Lake Running Company and back to pickup some GUs and a new pair of running shoes (Adidas Sequence) in preparation for the 24th.

For the second Sunday in a row, I ran 2.9 miles up to Olympus High School and competed a Yasso 800 workout.  The results for each of the fast 800s are as follows:  2:40, 2:45, 2:44, 2:43, 2:48, 2:46, 2:47, 2:48, 2:48, 2:48.  My average on the slow laps equates to 2:39 (a range from 2:12 to 3:14) and the average of my fast 800s calculates to 2:45.  I felt pretty winded and exhausted (plus my right hamstring was a little tight); however, I did not feel as bad as last week during my 3.1-mile easy-pace run home.

For my non-running workout, I accomplished 200 sit-ups, 26 push-ups, and a 70-second wall-sit while watching the Sunday morning news programs.

After yesterday’s tough workout, I took it easy today.  Following work, I ran 1.6 miles on the treadmill in my Vibram Five Fingers (a half a mile at marathon pace, the rest at an easy pace).  When I got home, I went out for an easy-pace evening run over to Big Cottonwood Park, up to 1500 South, over to Millcreek Elementary, then back to home.  The total distance of this run was 3.2 miles.

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

Today, I took advantage of the nice weather and biked to work (32.2 miles roundtrip).  It’s nice to get a jump start on the day!  Since I had an early morning meeting, I did not get in a run before work; however, following work I hopped on the treadmill for 6.2 miles.  In regards to this distance, 2.1 miles was at an easy pace and 4.1 miles was at marathon pace.  In addition to running two miles in my Vibram Five Fingers, it felt great to break in my new pair of Adidas Sequence that I picked up on Saturday for the big race on the 24th.

It was another try at day eleven (i.e., week 4, day 2) of the Push-up Challenge for me.  This time, I accomplished a total of 126 push-ups over the following five sets that consisted of 25, 25, 25, 25, and 26 push-ups.  Even though the progress is slow, the good news is that I’m feeling stronger since I was able to complete these push-ups after my run on the treadmill and bike ride home.  In addition, I was able to completed 200 sit-ups, 10 metronomes, 120 (30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

I was able to get in another speed workout today.  Following work, I accomplished 4 miles of half-mile intervals on the treadmill (i.e., the slow halves at 8.7 miles per hour, while the fast halves at 10.7) in a time of 25:01.  I wanted to do six miles of intervals, but I ran out of time; therefore, I will try to get in a short two-mile interval workout tomorrow.  In addition, I ran a 0.1-mile cool-down run at marathon pace and a half mile at an easy pace.

For my non-running workout, I completed 200 sit-ups, 26 push-ups, 50 (40, 30, 20 lbs) curls, and 20 (50 lbs) reverse curls.

For the second day this week, I biked into work (32.0 miles roundtrip).  I made such good time in the morning that I was able to sneak in 1.1 miles (i.e., a half-mile warm-up, a half mile at marathon pace, and a 0.1-mile cool-down) on the treadmill before reporting to work.  Following work, I completed the last two miles of the speed workout that I did not finish yesterday (i.e., the slow halves at 8.7 miles per hour, while the fast halves at 10.7) in a time of 12:37.   I then ran another 1.4 miles at marathon pace before stopping to put on my Vibram Five Fingers and finishing out my treadmill workout with a 2.0 mile easy pace run.

After my bike ride home, I was pretty drained, but I still managed to get in my repeat of day eleven (i.e., week 4, day 2) of the Push-up Challenge.  This time, I accomplished a total of 127 push-ups over the following five sets that consisted of 25, 25, 25, 25, and 27 push-ups.  Also, I was able to complete 200 sit-ups, 130 (40, 30, 16 lbs) curls, and 20 (60, 50 lbs) reverse curls.

Since I got off work later than normal, I jumped on the treadmill only for a quick 1.2-mile run (i.e., half mile warm-up at marathon pace, half-mile at tempo pace, and a 0.2 mile cool-down at marathon pace).  After I got home, I went out for a late-evening, easy-pace run up to the Brickyard Shopping Plaza then back by way of Big Cottonwood Park where I completed a single lap around the softball complex before heading home.  The total distance of this second run was 5.1 miles.

With all the interval workouts, long runs, and biking to work that I have done over the past couple of weeks, my legs are feeling a little heavy/tired.  Consequently, since the D-News Marathon is exactly one week away, after a few half-marathon-plus distance runs this weekend, I’m going to try to take it easy by just running around four miles per day Monday-Friday of next week (i.e., tapering before the big race). 

Lastly, my non-running workout consisted of 200 sit-ups, 28 push-ups, 60 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

For the second Saturday in a row, I practiced running the last 10.6 miles of the Deseret News Marathon course; that is, from Crestview Drive to the finish line at Liberty Park.  However, I did not start my run up from the Huntsman Center to the Hogel Zoo until noon.  I very rarely go for a run during the middle of a sizzling summer’s day; however, I wanted to get a taste of the July heat wave before this Friday’s race.  Needless to say, I made sure to have my sun gear on, to carry a 32 oz water bottle, and to apply plenty of sunscreen.  Wow, this turned out to be one brutally tough run (I have no idea how people run the Badwater Ultra Marathon).  Also, I learned a lesson that steel water bottles really heat up in the hot summer sun; that is, when I finished off the water near the downtown library, I swear I could have made coffee with it.  After I past my imaginary finish line in Liberty Park, I struggled home and spent the rest of day the basically cooling off and refilling my body with liquids.  Hopefully, the weather is somewhat cool on Friday.

In regards to my non-running workout, I completed 200 sit-ups and 27 push-ups.  In order to save my upper body for the Deseret News Marathon on the 24th, I’m temporally suspending the Push-Up Challenge until next Saturday (i.e., part of the tapering plan).  However, I’ll try to get in a set of push-ups everyday.

I hopped out of bed this morning and immediately went for an early morning; that is, no more noontime workouts after yesterday’s run.   Enjoying the sunrise, I ran the 5.8 miles up to the Mount Olympus trailhead, which is basically the top of 4500 South.  I kept an easy pace going up (i.e., completed the ascent in a time of 58:58), but tried to kick it into gear going back down by covering the first 3.41 miles of the descent in a time of 20:15 (i.e., a 5:57 minute per mile pace).  It absolutely takes practice to run downhill quickly without beating up your legs.  After I got back home, I decided to tack on a few more miles by taking the long way over to Smith’s in order to pick up some groceries (i.e., going north then west to 700 East before heading to 4500 South and back tracking to the store).  Plus, running back from the store with a gallon of milk is always a good workout for the arms.  The total distance of my running for today was 14.4 miles.

It was another short workout in regards to my non-running exercises in that I only completed 200 sit-ups and 28 push-ups.

Beginning my four days of tapering before the big race, I took it easy after work by just running 1.7 miles on the treadmill (i.e., 0.7 of a mile at an easy pace, while a mile at marathon pace).  After I got home, I went out for another run.  For this evening workout, I ran at an easy pace over to Saint Mark's Hospital and back home by way of Big Cottonwood Park for a total distance of 2.8 miles.

My daily non-running workout consisted of completing 200 sit-ups, 28 push-ups, and 50 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

It was day two of tapering for the Deseret News Marathon. After work, I ran 2.2 miles on the treadmill (1.2 miles at an easy pace; whereas, a single mile at marathon pace) before heading home to go out on evening run. For this second run, I jogged over to Big Cottonwood Park and completed two-and-a-half laps around the softball complex before heading back home for a total distance of 2.0 miles

In regards to my non-running workout, I accomplished 200 sit-ups, 28 push-ups, and 90 (50, 40, 30 lbs) curls, and 20 (50 lbs) reverse curls.

For me, it was day three of tapering for the marathon.  After wrapping up the end of my workweek (i.e., I’m taking Thursday and Friday off to prepare for the race), I hit the treadmill for a 3.3-mile run.  After a mile warm-up, I completed the next 2.2 miles at marathon-pace before running a tenth-of-a-mile to cool down.  On my way home, I stopped by the EnergySolutions Arena to pick up my D-News marathon pack before completing an easy 0.9 run through downtown to catch the bus home. 

For my non-running workout, I completed 200 sit-ups, 25 push-ups, and 50 (16 lbs) curls, and 10 (50 lbs) reverse curls.

Today marked the last day of tapering for the D-News Marathon.  Needless to say, I cannot wait to put in some miles.  Since I had the day off of work, I went for a mid-morning run up to the Brickyard Shopping Plaza and back (it felt like it was around 90 degrees).  The total distance of this run was 4.1 miles at an easy.

Lastly, I kept my non-running workout short in that only I completed 200 sit-ups and 25 push-ups.

Happy Pioneer Day!  Following a few hours of sleep, my day started at 2:00 am.  You have to love the Deseret News Marathon’s early start time!  After changing into my racing gear; doing some light exercises (i.e., stretches, sit-ups, and push-ups), and confirming that I had everything I needed, I headed up to the University of Utah to catch the bus up to the starting line at Big Mountain.  Once at the starting line, my stomach was feeling a little upset; therefore, I got off my feet and took a nice hour-long nap under the starry sky.  A half-hour before the race, I began to make my final preparations.  Overlooking the lights of the city, I went through some pre-race stretches before dropping off my gear bag and heading to the starting line.

At exactly 5:30 am the race started to the traditional bagpipe music.  Strangely, I look forward to hearing the early morning bagpipe tunes every 24th of July; that is, it singles a time to withdraw all the training miles I deposited in the bank and have some fun!

For nearly the first four miles, I stayed with the lead pack (my miles splits were 5:21, 5:29, 5:29, and 5:50).  These opening miles are straight downhill; therefore, I think we were all relaxing and saving ourselves for the later/tougher parts of the course.  Knowing that I’m no way an elite runner, I knew it was just a matter of time until I was going to slowdown to my goal pace of 6:29 minutes per mile.

Once we hit the two-mile climb up the Little Mountain section of the course (around mile 5.5), the elite runners were pulling away (it’s amazing to watch these guys run; that is, they really make running a marathon look so easy).  Having run the D-News Marathon three times and the Salt Lake 10 Miler once, Little Mountain and I are old friends that unfortunately have not always gotten along.  For this two-mile ascent, I averaged 7:13 minutes per mile.  I was daydreaming about running sub-sevens over this part of the course.  However, running dreams that do not materialize offer great training motivation.

The remaining descent of Emigration Canyon went smoothly to Hogle Zoo.  This is where the course veers off on to Crestview Drive, then to Wasatch Drive, and over to Foothill Boulevard.  This is the segment of the course that has been most difficult for me in years past; therefore, the part of the course that I have trained on the most.  In short, this section is still very challenging to say the least.  Wow, I was not so much trying to run, but more like trying to gut out mile 21, which encompassed a steady climb up Foothill to Sunnyside Avenue.  I’m really just thankful for the 7:09 on this mile. 

Knowing that a sub-2:50 marathon was within my grasp, for the last part of the race I just focused on the fundamentals--breathing, remaining relaxed, picking-up my long legs, and drinking plenty of water.  In addition, there was a runner from Heber that was keeping a good fifth-of-a-mile in front of me for a good portion of the race, which really helped me keep up my pace; that is, without him I would just be racing my Garmin.  The runner in fourth place had some distance between us two; therefore, I sort of felt bad for this runner from Heber in that he had no one to push him along.  I absolutely wanted to catch up to him so that we could push each other, but he was just too fast.  

It felt absolutely awesome to finish in Liberty Park and the cheering crowd was beyond supportive!  I crossed the line with a time of 2:47:35 (i.e., a 6:23 minutes-per-mile pace), which happens to be a personal record.  For anyone that is wondering, the two Yasso 800 workouts that I did leading up to the race projected finish times of 2:48 and 2:45; therefore, this workout is pretty accurate in predicting marathon finishing times. 

My post-race recovery simply consisted of water, a few popsicles, bags of ice, a shady tree to lie under, and the excitement involved with watching the other runners come in along with the Days of 47 Parade festivities.  You have to love the 24th!  Participating in our state’s holiday always makes me proud to be a Utahan and I look forward to doing it again next year.

The day after the D-News Marathon, I’m always sore and this was no exception.  After I got up and limped around a little bit, I went straight out for a morning run that went from Big Cottonwood Park to the Cottonwood Country Club and back by way of Smith’s to pickup some groceries for breakfast.  The total distance of this run was 7.1 miles at an easy pace and I was able to workout some of my soreness in my legs.

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

In order to beat the summer heat wave I went out for my daily run immediately after I got up.  Taking advantage of the cool morning air, I ran over to Big Cottonwood Park and completed five laps around the trail along the perimeter of the park.  The objectives of this run were to get some experience running trails in preparation for my half-marathon trail run in September and to alleviate some to the stiffness and soreness leftover from Friday’s race.  I accomplished both; that is, wearing my Brooks Cascadias (by the way, I absolutely love the feel of running in these shoes) I glided over the trail and through the puddles left behind by the sprinklers and after a mile my legs started to come alive and only the downhill portions of the trail felt a little awkward.  Overall, I ran 6.3 miles at an easy pace.

My non-running workout consisted of 200 sit-ups, 26 push-ups, and 10 metronomes.

After working/sitting all day, my legs were pretty stiff; that is, I hobbled down the stairs to the treadmill.  As far as distance goes, I took it easy by running 4.1 miles.  In regards to this distance, following two miles of warming up at an easy pace, my legs started to feel better.  As a result, I completed a 0.6-mile at marathon pace before cooling down.

For my non-running workout, I completed 200 sit-ups, 30 push-ups, 20 (50, 40 lbs) curls, and 10 (50 lbs) reverse curls.

My legs were feeling a little bit better today, but still a little bit sore and weak from last Friday’s race.  Immediately after work, I went on a short 1.3 mile run on the treadmill (only a half mile at marathon pace) before heading home.  Late in the evening, I went out for a run over to Saint Mark’s Hospital, up to 1500 South, then to Big Cottonwood Park where I completed a single lap around the softball complex before returning home.

I increased my non-running workout today which include 200 sit-ups, 77 push-ups (aiming to return to the Push-up Challenge on Thursday), 100 (40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

For the first time since Friday’s big race, my legs are feeling like a hundred percent! However, I was feeling a little bit under the weather today. Consequently, following work I ran 5.2 miles on the treadmill all at an easy pace. Hopefully, tomorrow I can increase the distance and pace of my running workout.

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, 120 (40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

I was back to my full weekday running workout (i.e., my legs are completely recovered from the marathon and I was not feeling sick today)!  Following work, I jumped on the treadmill and ran 3.3 miles (of this distance, 1.2 miles were at marathon pace), before heading home.  Then I went out for an evening run over to Saint Mark’s Hospital, up to 1500 South, then back to home by way of Big Cottonwood Park.  The total distance of this run was 3.4 miles at an easy pace.

Also, if you are interested in YouTube running flicks, my Wasatch Back team and I completed our highlight video of the Relay that can be accessed through the following link:

http://www.youtube.com/watch?v=_DBm5Bz2sp8

Lastly, my non-running workout consisted of 200 sit-ups, 25 push-ups (I’m hoping to get back to working on the Push-up Challenge tomorrow or Saturday), 40 (30 lbs) curls, and 20 (50 lbs) reverse curls.

Besides a 0.4-mile easy pace run in my Nike Frees that I did during my lunch break at work, I did my entire running workout outside today. After I got home from work, I went on a relaxing evening run up above Wasatch Boulevard to Oakridge Elementary and back. The view of the Salt Lake Valley and all its lights made for a relaxing 10.2-mile run at an easy pace.

For my non-running workout, I completed 200 sit-ups, 27 push-ups, 40 (30 lbs) curls, and 20 (50 lbs) reverse curls.