Rosswog Running Blog

I finally was able to get in a bike ride to work this morning. In order to get my body use to running on tired legs, I left for my commute extra early this morning in order to get in an interval workout on the treadmill. I completed six 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 personal best time of 35:27! Then I did a 0.1-mile extra at threshold pace followed by a 0.1 mile cool down at marathon pace.

Besides my even 31.0-mile bike ride to and from work, my daily non-running workout consisted of 300 sit-ups, 30 push-ups, and 100 (16 lbs) curls.

After yesterday’s bike ride and interval workout, today was very much a recovery day.  Consequently, I kept my pace slow during my evening run, which consisted of running around the neighborhood, over to the Cottonwood Country Club, and back to home by way of Big Cottonwood Park.  The total distance of this run was 7.1 miles at a relatively easy 8:38 minutes-per-mile pace.

Heading into this long-holiday weekend, for my non-running I completed my typical 300 sit-ups and 30 push-ups.

Practicing for the my big marathon race on the 24th--the Deseret News Marathon--I jogged 2.10 miles to the bus stop, took the UTA up to the University of Utah, then ran at an easy pace 3.9 miles past Hogle Zoo and up to Ruth’s Diner (east end of the parking lot).  I then proceeded to run the last 12.55 miles of the marathon course that ends at the northeast corner of Liberty Park.  I managed to average a 7:10 minutes-per-mile pace over this distance (5.0 miles at marathon pace).  I then ran a cool down lap around Liberty Park (by the way, they are still cleaning up from the oil spill) then to the bus stop and the bus stop to home.  The total distance of my cool-down run was 2.85 miles at a very relaxed pace.

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

This Fourth of July (Happy 4th!) morning I met up with one of my friends from the Salt Lake Running Company group to do a run from the start of the Deseret News Marathon Course to the just beyond the Hogle Zoo. In other words, running the first 16.1 miles of the course. I owe this friend big time because he drove me all the way up to the top of Big Mountain, ran with me up Little Mountain, then he paced me for my last mile. My legs felt tired to start the run (i.e., from yesterday’s run down to Liberty Park and Thursday’s Interval workout), but I tried to fight through the heaviness to achieve an average pace of 5:57 minutes per mile; total time of 1:35:47 (my mile splits were as follows: 5:19, 4:56, 4:52, 5:21, 6:00, 6:28, 6:56, 6:36, 5:59, 6:42, 6:01, 5:56, 6:00, 6:10, 5:59, and 5:51).

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

I woke up a little stiff and sore today from yesterday’s run; therefore, I spent the first part of the day stretching and icing. Eventually, I felt good enough to make it out for a 4.6-mile run up to the Smith-Kiln Chimney and back by way of Big Cottonwood Park. The first part of this run was at a slow jog and I was able to shake off the soreness and increase my pace toward the end of the run (average pace: 8:44).

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

Since my legs were still really heavy and sore from my run up Little Mountain and down Emigration Canyon on the Fourth, it was another recovery day for me.  As a result, after work, I jumped on the treadmill and knocked out 4.2 miles at an easy pace (i.e., 9:28 minutes per mile).

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

Following a busy day at work, I headed home then out for an early evening run over to the Sugar House area of town and the Salt Lake Running Company then back to home.  The total distance of this run was 7.0 miles at a relatively easy pace (8:48 minutes per mile).  This was an effective run that allowed me to work some of the soreness out of my legs from Sunday’s run down Emigration Canyon.

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

For the second Thursday in a row, I rode my bike to work. My legs finally felt good enough to do a speed workout. Consequently, I was able to achieve an interval workout on the treadmill by completing 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 23:51. Then I did 2.2 extra miles at marathon pace before heading off to work.

Besides my 32.5-mile bike ride to and from work, my daily non-running workout consisted of 300 sit-ups, 30 push-ups, and 100 (16 lbs) curls.

Following working, I skipped the treadmill and headed home and out for an evening run. This run consisted of running through Big Cottonwood Park, over to Murray-Holladay Boulevard, then to the Cottonwood Country Club and back to home by way of Millcreek Elementary. The total distance of this run was 8.3 miles at an easy pace.

I finished up my day by completing 300 sit-ups and 30 push-ups.

I got a late start today which met running in the summer heat.  It had to be over one-hundred degrees when I ran down to the Salt Lake Running Company to pickup my new pair of Adidas Mana racing flats (this version is a styling blue color).  The distance of this run was 7.7 miles at an easy pace.  However, I felt that it was at a much more difficult pace because of the heat.

Due to the heat, I finished up my running workout late in the evening.  Consequently, just after 10:00 pm, I headed out for a 4.4-mile, easy-pace run over to Big Cottonwood Park, then over to Murray-Holladay Road and up to Highland Drive and the vacant lot that use to house the Cottonwood Mall before heading back.

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

I woke up early this Sunday morning and ran up to the Hogle Zoo then followed the Deseret Marathon Course all the way to Liberty.  A nice thunderstorm came through while I was running by the University of Utah which really cooled things down.  This storm sure provided a big relief from yesterday’s heat!  Once I arrived at the park, I met up with a friend from work and completed a single lap around the park before heading home.  The total distance of this run is not 25.5 miles at an easy pace.

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

This Monday was a recovery day for me after yesterday’s long run.  Consequently, I broke in my new Adidas Mana racing flats on the treadmill after work by running 2.1 miles on the treadmill (1.6 miles at marathon pace).  When I got home, I went out for an easy pace 2.3-mile run around the neighborhood and over to Big Cottonwood Park where I completed a single lap around the softball complex before calling it a day.

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

Following work, I hit the treadmill for the second consecutive day to break in my new Adidas Mana racing flats.  I ran 2.7 miles at marathon pace before heading home.  After I got home, I went out for a 4.4-mile run up to the Smith-Kiln Chimney and back at an easy pace.

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

It was another day of riding my bike to work this morning.  After I arrived at work, in order to get my body use to running on very tired legs, I got in a challenging interval workout on the treadmill.  I completed six 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 personal best time of 35:20!  Then I did a 0.1-mile extra at threshold pace followed by a 0.1 mile cool down at marathon pace.  Since my legs are feeling pretty tired and my right hamstring a little tight, this will be my last speed workout before the Deseret News Marathon; that is, sneaking in another interval workout will give me very little benefit for this race and just wear down out more legs more.

With my legs feeling pretty heavy, I got in some decent mileage today, but kept it at a slow pace.  In addition, I broke up my routine into three parts.  First, I went out for a sub-6:00-am run that felt great because the temperature was only in the 60s.  For this run, I ran up to the Saint Mark’s Hospital then back to home by way of Big Cottonwood Park for a total distance of 2.2 miles.  Second, I hit the treadmill after work for 3.1 miles.  Third, after attending a very informative Running Clinic at TOSH, I ran 3.5 miles home from Murray. 

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

Following a long and busy day at work, I hit the treadmill for a 6.7-mile run.  This was a tempo workout and I was able to knockout 2.5 miles at an easy pace, whereas, 4.2 miles at marathon pace.  My legs sure felt tired afterwards and I was happy to call it a night.

Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, a 60-second wall-sit, a 60-second plank on elbows and toes, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.

For the first time in a few weeks, I woke up early the Saturday morning and jogged 3.4-miles down to the Salt Lake Running Company to meet up with our running group.  This group run was a hill workout in that we ran up to the Sugar House Park and completed one lap around the park’s outer loop and one lap around the inter loop before heading back to the store.  The total distance of this run was 6.4 miles (average pace an even 7:00 minutes per miles; 2.0 miles at marathon pace).  The heat and humidity made for a very challenging run and placed a few concerns in my head for next week’s Deseret News Marathon (one week a way).

After running 3.3 miles from the store back to home at a very easy pace, I spent the remaining part of the day resting and recovering.  When it cooled down a little bit in the late evening, I went out for a 4.0-mile run up to the Smith-Kiln Chimney and back at an easy pace.

For my daily non-running workout, I got in a 9.6-mile bike ride to Sugar House and back to home along with 300 sit-ups and 30 push-ups.

This Sunday morning, I went on my final practice run of the Deseret News Marathon course before this Saturday’s big race.  To limit the miles, I jogged 0.4 of a mile over to the bus stop where I caught a bus heading downtown.  Starting at 400 South and 900 East, I ran an even 4.0 miles that was mainly straight uphill to the Hogle Zoo.  This is where I got on the marathon course, which I followed the last 10.6 miles of all the way down to Liberty Park.  I kept up a steady, but easy pace (only one mile at marathon pace) for this final trial run.  Once at Liberty Park, I met up with a friend from work and jogged a single 1.4-mile lap around the park.  I then finished off my running workout by jogging eight-tenths of a mile to and from the bus stop on my way home.

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

Following work, I hit the treadmill for a 7.3-mile run at a relatively easy pace.  In addition, I went out for an evening 0.8-mile jog around the neighborhood before calling it a day.  This marked Day #1 of tapering for the Deseret News Marathon.  Even though I put in some good mileage, I kept it at a relaxed pace where I did not feel like I was ever pushing it.

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

After a busy day at work, I hit the treadmill for an easy-pace 6.2 miles.  This was my second day of tapering for the Deseret News Marathon.  My legs are feeling a little bit heavy, but not too bad.  I’m looking forward to three straight four mile days.

For my non-running workout, I competed 300 sit-ups, 30 push-ups, and 40 (50 lbs) curls.

This was Day #3 of my tapering for Saturday’s marathon; therefore, I kept my run to a short 4.1 miles at an easy pace.  For this workout, I went out on an evening run up to the Smith-Kiln Chimney and back.

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

For my fourth day of tapering for the big run this Saturday, I kept it to the treadmill.  Following work, I went to the gym and ran 4.1 miles at a relatively easy pace.  Overall, my legs are feeling fresher.

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

Taking marathon eve off of work, I went on morning run for my final and fifth day of tapering for the Deseret News Marathon.  For this workout, I ran up to the Brickyard Shopping Plaza and picked up a free bagel at Einstein Brothers before heading back home.  For this workout, I ran 4.1 miles at an easy pace.  I’m a little bit concerned with keeping all my workouts at an easy pace before the race; however, for this marathon, I’m thinking that I’m going to need all the legs strength I can muster.

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

Happy Pioneer Day!  This is one of my favorite days of the year and one of my most anxious/exciting days because for the last five years my race preparation has started in the early morning hours.  Waking up at 1:50 am, I changed into my racing gear, did some light exercises (i.e., stretches, sit-ups, and push-ups), and doubled checked that I had everything I needed (i.e., gels and my cold weather gear for the start line), before heading up to the University of Utah to catch the bus up to the start at the top of Big Mountain.  Once at the starting line, I took it easy by taking a nap under the starry sky and the full moon.  Forty minutes before the race, I went through some pre-race stretches then dropped off my gear bag before reporting to the starting line.  I was surprised to see Jenn Shelton, ultra marathon legend from Born to Run, warming up for the race (by the way, Jenn won the women’s race by few seconds over our blog’s extremely fast Allie Scott; Allie almost caught her at the end).

At 5:30 am the traditional bagpiper began the race and I just decided to take off and lead the way.  For the last few weeks, I have been thinking about whether I should play it conservative or just go after it for the first few miles that are straight downhill.  Following my friend’s advice to run my own race, I went with the latter strategy by knocking out 4:59, 4:49, and 4:46 miles over the first three miles.  Last year the pace was in the 5:20s over these opening miles as I kept up with the lead pack.  However, during my training run on this part of the course at the beginning of the month, I realized that I was really not putting out any more effort to run in the 4:50s compared to the 5:20s.  My thought process is with this steep of a descent, both of these paces are going to thrash your quads.

At mile four, the elite runners (who only let me run the first mile and a half alone before deciding to join me on our 4:50ish descent) broke away from me as I started to pace myself and prepare for the two-mile climb up Little Mountain.  Yes, Little Mountain and I have a history and we really are old friends that do not always get along.  For this two-mile ascent, I averaged 7:06 minutes per mile, thus, a 7-second faster pace than last year, but still not my goal of a sub-7:00 pace.  One of these years!

The run down Emigration Canyon went according to plan and I arrived at Hogle Zoo with an approximate 5:50 average pace.  Having done tons of training runs up Crestview Drive, and down Wasatch Drive to Foothill Boulevard, I was able to keep a good pace and everything together over this part of the course.  I continued to do pretty well until the incline up Foothill Drive to Sunnyside Avenue (resulted in a 6:53 mile, which I’m thankful for).  Personally, this is the most difficult part of the course.   My legs were feeling it and the sun was starting to increase the temperatures.  Also, I was a little bit low on the water I was running with, so I used the remaining water stations in an effort to stay hydrated.  In short, starting at mile 21, it was a fight against exhaustion to the finish.

As always, it felt absolutely unbelievable to finish in Liberty Park in front of a cheering crowd!  What an awesome feeling!!!  I crossed the line with a time of 2:40:14 (i.e., a 6:07 minutes-per-mile pace; pretty large range from by fastest to slowest mile of 4:46 to 7:06), which is a personal record.

My post-race recovery entailed relaxing under a shady tree and enjoying the Days of 47 Parade festivities while sipping on water and downing a few popsicles.  I love the 24th!  All the people that come out to cheer the runners on and the volunteers really make me proud to be a Utahan.  Needless to say, I look forward to doing it again next year!

Okay, my legs are really feeling it from yesterday’s race. Essentially, I had to learn to walk again because my muscles were so sore. I broke my running workout into a morning and evening slow jog in an effort to keep my legs from tightening up. In the morning, I went for an extremely easy pace run to the grocery store and back to home before heading out for a run to the Cottonwood Country Club. After taking an ice bath (feels pretty good when you are extremely sore), for my the evening run I headed up to the Brickyard Shopping Plaza the back to home by way of Big Cottonwood Park where I completed a single lap around the softball complex before calling it a day. In total, I ran 14.4 miles at an extremely slow and easy pace (i.e., it was more like a shuffle).

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

Following work, I battled (trust me, it felt like a battle) through the soreness by running 2.2 miles on the treadmill before heading home. I then went for a 2.0-mile evening jog around the neighborhood and over to Big Cottonwood Park where I completed a single lap around the softball complex before returning to home and calling it a day.

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

I was starting feel a little better today (i.e., my recovery is progressing from Saturday’s marathon) and was able to get in decent run (i.e., a sub-10:00 pace) on the treadmill following work.  For this workout, I ran 4.2 miles then stretched a little bit before doing a 1.2 mile cool down jog.  In a couple of days, I’m hoping to be back to my normal pace.

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

Following work, I headed home and out for an easy pace evening run.  This workout involved running up to Saint Mark’s Hospital then back to home by way of Big Cottonwood Park where I completed five laps around the softball complex before calling it a day.  The total distance of this run was 4.2 miles.  My legs are feeling much better today (i.e., pretty much recovered from Saturday’s marathon); however, my lower back is a little bit sore so I kept the mileage low.

Finally, my daily non-running workout consisted of my 300-sit-up and 30-push-up routine.

Having to finish up on a few projects before the end of the month, it was a short night of sleep.  In addition, my back was still feeling a little tight and sore.  Consequently, it kept the mileage down again today by only knocking out 4.1 miles on the treadmill at a relatively easy pace.

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

Following a busy day at work, I hit the treadmill for 2.5 miles before heading home.  My lower back was still a little bit sore; however, I went out for a second run after I got home over to Big Cottonwood Park where I completed two laps around the softball complex before heading home.  The total distance of this evening run was 1.6 miles at an easy pace.

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

This Saturday morning, I woke up relatively early and ran 3.4 miles over to the Salt Lake Running Company to meet up with the gang for a group run.  For this workout, we ran up to Sugarhouse Park and completed a single lap around the outer loop and two laps around the inter loop of the park before heading back to the store.  The total distance of this run was 7.65 miles (average pace of 7:04 minutes per mile; 2.65 miles of this distance at marathon pace, while the rest was at an easy pace).

After getting some liquids and recovery at the store (it was a hot and humid Saturday), I ran to the downtown library before heading back to home for a total distant of 11.25 miles at an easy pace.  On the way back, my right foot started hurting (almost cramping up); therefore, I made sure to ice it the rest of the day.

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