Rosswog Running Blog

Following over a week-and-a-half on the East Coast, it felt wonderful to be back in Salt Lake City!  Taking advantage to the sunny afternoon weather, I headed out for a run up to Olympus High School.  Since I’m officially in training for the Salt Lake City Marathon on April 17th, I took the opportunity to run part of the course by jogging down 2300 East then up to Holladay Boulevard to 6200 South.  Then I ran down to and headed back home by way of Highland Drive and Murray-Holladay Road.  The mileage of this run was 11.5 miles at an easy pace.  Also, even though I had a bit of a side ache during the middle of this run, it felt great to be back and training at altitude!

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

During my lunch break, I went out for an early afternoon run.  For this workout, I ran up to the Smith-Kiln Chimney and up to Harmon’s before heading back.  As a result, before returning to work, I was able to get in 4.1 miles of running at an easy pace

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

For the first time in a few weeks, I was back running on the treadmill.  With how frigid the temperatures are outside, I did not mind doing part of my run indoors.  I ran 2.7 miles on the treadmill after work mostly at an easy pace with the exception of a 0.4-mile stretch which was at marathon pace.  In addition, while waiting to catch the bus home, I was able to get in a 1.5-mile jog around the Temple Square block in downtown.  Even though it was a little chilly, it was nice to enjoy the holiday lights and festivities.  The sort of funny part of this run was that that one of the carriage drivers asked me, “Do you want a ride because I can get you to wherever you are running to slower.”

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

With the exception of a 0.5-mile jog outside, I stuck to the treadmill today.  Following work, I ran a total of 5.7 miles with 2.7 miles of this distance being at marathon pace.  Nearly two-weeks removed from my marathon race, I’m starting to feel comfortable with picking up the pace.

Since it worked an extra long shift on the job, I was only able to get in my typical 300 sit-ups and 30 push-ups.  However, next week I hope to get back to the weight room.

After a few weeks on the East Coast, it felt great to be back running with the Salt Lake Running Company group.  After running 2.1 miles at an easy pace through the frigid morning air to meet up with the group, we proceed to run a run an eight-mile course that actually turned out to be 8.5 miles.  Running along with the faster members of the group, we ran basically a loop-and-a-half which involved running up 1700 East, over to 2100 South, up to 2100 East, then over to 3900 South.  We completed this run at a 6:51 pace with the following splits: 8:06, 7:02, 7:07, 6:51, 6:37, 6:51, 6:28, 5:56, and 3:18.  Following this great workout and spending a half-an-hour warming my hands in the store (i.e., I wore gloves, but the wind-chill just cut right through them), I jogged 2.1 miles back to home.

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

Since I was trying to catch up on my studies and workload, I went out for an evening run.  Starting out just after 5:00 p.m., I could immediately feel the brutality of frigid air even though I was wearing four layers of clothing.  Needless to say, it only got colder.  I ran over a thin layer of snow and ice to Big Cottonwood Park then completed five-and-a-half laps around the softball complex in an attempt to warm up before heading further away from home.  However, I did not warm up that much and it was a little bit boring running in circles; therefore, I head out on an out-and-back course to Oakridge Elementary.  When I reached the bridge that crosses Wasatch Boulevard (i.e., around 4200 South), my hands felt frozen even though I was wearing mittens.  As a result, I just wrapped my hands inside my vest and ran across the bridge that was unbelievably icy.  From Churchill Junior High School, I just began the half-mile ascent to Oakridge hoping that the climb would restore some of my body heat.  It actually worked; that is, once at the school my hands and body were feeling warm.  Plus, the amazing view of the Salt Lake Valley lights helped take my mind off the literally snot-freezing cold temperature.  On my descent, I ran cautiously (i.e., looking out for black ice) while trying to keep up the pace in order to retain my body heat.  In total, I ran 12.2 miles and even though it was at a slow pace, it felt like one heck of an accomplishment.

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

Besides a couple of short runs totaling 1.4 miles outside in the snow before and after work, I mainly stuck to the treadmill today.  Following work, I ran 4.7 miles with 2.2 miles of this distance being at marathon pace.

I was finally able to get in just a little bit of weight lifting back into my non-running workout that consisted of 300 sit-ups, 30 push-ups, 50 (16 lbs) curls, and 10 (50 lbs) reverse curls.

For the second day in a row, I totaled 6.1 miles of running with 1.5 miles of running outside in the freezing cold and the remaining 4.6 miles on the treadmill.  Out of the treadmill miles, I was able to complete 3.3 miles at marathon pace

In regards to my non-running workout, it was another short and concise day consisting of 300 sit-ups and 30 push-ups.

Following work I hit the treadmill and completed 3.6 miles at an easy pace with a half mile of this distance in my Nike Frees.  My legs sure felt heavy today, so I was unable to pick up the pace.  Consequently, I saved the second half of my workout for my evening run, which consisted of jogging over to Big Cottonwood Park and completing three laps around the softball complex then heading back for a total distance of 2.7 miles.  It was a little cold outside, but I’m hoping that the frigid temperature is good for my muscles (i.e., like an ice bath).

My non-running consisted of 300 sit-ups, 30 push-ups, and 100 (16 lbs) curls.

After attending my work's Holiday Party, I hit the treadmill and knocked out 3.2 miles with 2.2 miles at marathon pace and one mile at an easy pace.  As a Follow-up to this workout, I went out for a short evening run over to Big Cottonwood Park where I completed three laps around the softball complex before taking the long way home.  Even though my eyes watered then froze up a little bit (i.e., got a slushy feeling to them), it felt great to get some fresh air during this run that covered 2.9 miles.

For the most part, today was a treadmill day for me.  During breaks from work, I knocked out 5.8 miles on the treadmill.  In regards to this distance, eight-tenths of a mile was in my Nike Frees and 3.8 miles was at marathon pace.  After I got home from work, I went outside for a short 0.8-mile jog around the neighborhood.

Finally, my non-running workout consisted of 300 sit-ups, 30 push-ups, and 150 (16 lbs) curls.

I woke up this morning to snow-covered streets, but the temperature was a little bit warmer than it has been over the last couple of weeks.  However, I still bundled up before jogging the 2.1-mile distance up to the Salt Lake Running Company to meet up with my Saturday-morning running group.  Initially we only planned to cover four miles for this group run (i.e., the distance called for by the Salt Lake Marathon training schedule); however, we stretched our run out to 6.5 miles.  For this workout, at an average pace of 7:28, we ran up to 1700 East and completed two loops up to 1900 East and between roughly 2400 South and 3300 South before heading back to the store.

Following this great group workout, I ran at an easy pace down to Liberty Park where I completed a single lap around the park then headed back to home for a distance of exactly 10.0 miles.  In total, I ran 18.6-miles--my longest run since the Philadelphia Marathon--at a relatively easy pace.

Lastly, I completed what has become my typical weekend non-running workout by doing 300 sit-up and 30 push-ups.

Following a snowy morning, I headed out the door for a mid-afternoon run. For this workout, I ran down to 4500 South and 700 East and followed the Salt Lake Marathon Course down to Liberty Park (i.e., approximately miles 17.8-22.6). I pretty much followed the same route on the way back; however, I took a detour up to Harbor Freight Tools to pick-up a free mini-flashlight (i.e., I’m hoping to put this light to use during some of my early-morning/late-evening runs) before returning to home. The total distance of this run was 13.3 miles at an easy pace.

While watching my Broncos lose a hard-fought contest to the Colts, I completed 300 sit-ups and 30 push-ups.

Today, I evenly split my running with a 5k at marathon pace and a 5k at an easy pace.  Most of my running was on the treadmill during breaks and following work.  However, after I got home from work, I went out for a late evening run over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, 40 (60 lbs) butterflies, 100 (50, 40, 30 lbs) curls, and 40 (50 lbs) reverse curls.

I completed most of my 6.1-mile run today on the treadmill today. Of this distance, 3.8 miles were at marathon pace while 1.4 miles were at an easy pace (0.5-mile in my Nike Frees). The remaining part of my running workout was a 0.9-mile run outside.

For my non-running workout, I achieved 300 sit-ups, 30 push-ups, 80 (50, 40 lbs) curls, and 60 (50 lbs) reverse curls.

Following a busy day at work, I hit the treadmill for a total of 2.3 miles at marathon pace before heading home.  Then I went out for a nice evening run up the Smith-Kiln Chimney and circled the parameter of the Brickyard Shopping Plaza before heading back home.  The total distance of this run was 5.1 miles at an easy pace.

In addition, I had a busy non-running workout by completing 300 sit-ups, 30 push-up, 40 (60 lbs) butterflies, 100 (50, 40, 30 lbs) curls, and 60 (50 lbs) reverse curls.

With the exception of a 0.5-mile jog on the treadmill during one of my breaks from work, all of my running was completed outside today.  However, with the inversion worsening, I’m aiming to stick to the treadmill for tomorrow’s workout.  Anyways, in the evening I ran up to Harmon’s to get my H1N1 flu shot then ran over to Big Cottonwood Park and completed three laps around the softball complex before calling it day.  The total distance of this run was 5.6 miles at an easy pace.

Finally, for my non-running workout I completed 300 sit-ups, 30 push-up, 40 (60 lbs) butterflies, 150 (50, 40, 30, 16 lbs) curls, and 60 (50 lbs) reverse curls.

With it being a red-burn day due to the inversion, I kept my running workout indoors and completed a total of 6.2 miles on the treadmill.  Of this distance, 2.2 miles were at marathon pace, while the rest of this distance was at an easy pace.  My right calf was a little sore or I would have pushed the pace a little more.  However, this workout put me over 3,000 miles for the year (the first year that I have been a member of the 3,000-plus mile club for running)!

My daily non-running workout consisted of 300 sit-ups, 30 push-up, 10 (60 lbs) curls, and 10 (50 lbs) reverse curls.

This morning I met up with the Salt Lake Running Company Group for my morning workout.  However, since it was another red-burn day, we decided to hold the workout at the Utah Olympic Oval in Kearns.  I decided to take the bus to the Oval; however, due to missing the first bus and getting off at the wrong stop (i.e., one of those case where it looked easier to get to on a map), I ended up jogging--at a very easy pace--part of the way to and from the Oval (total of 9.1 miles).  However, the air seemed a little clearer and cleaner on the west-side of the Valley.  Obviously, I have never been to the Oval.  However, I discovered it is a great place to run during an inversion; that is, there were many world-class athletes from a number of different countries working out on the ice (e.g., I saw 2002 Olympic gold medalist Derrick Para coaching the US team).  I completed 37 laps around the Oval’s track for a total distance of a little more than 10.0 miles.  In regards to this distance, I completed six miles at marathon pace before my right calf started to act up.  Consequently, I completed the remaining part of my workout at a relatively easy pace.

In regards to my non-running workout, I completed a one-mile cool down on one of the Oval’s stationary bikes, 300 sit-ups and 30 push-ups.

Another red-burn day as the Inversion seemed to get even worse.  Since I was unable to get in my run until late in the afternoon after the Recreation Center had closed, I went for a run up along the benches of the Wasatch Front in an effort to try to avoid running in the really bad air.  Consequently, after jogging over to Smith’s and back in order to pickup some groceries, I ran to Skyline High School and completed a single lap around the school’s snow and ice covered track before heading back to home.  The total distance of these combined runs was 12.2 miles at an easy pace with my right calf still feeling sore.

While watching my Broncos lose a disappointing game to the Raiders, I completed 300 sit-ups and 30 push-ups.

Once again, it was a red-burn day and I cannot wait for the next storm to come through the Valley to clear away the haze.  Due to the inversion and a tender right calf, I stuck to running at an easy pace on the treadmill today.  In total, I completed 4.1 miles.

For my non-running workout, it was my baseline routine of 300 sit-ups and 30 push-ups.

Due to working on a few pre-Christmas projects, it was a late night.  As a result, it was another relatively light running workout for me today.  Since my right calf was still tight and sore, I divided up my workout between the treadmill and elliptical.  Overall, I completed 1.3 miles on the elliptical and 3.6 miles at an easy pace on the treadmill.  I’m definitely wearing my recovery socks tonight in an effort to try to squeeze the soreness out of my calf.

In addition, it was another concise non-running workout in that I completed 300 sit-ups and 30 push-ups.

The soreness in my right leg still persisted today, even though I wore my recovery socks during my entire shift at work.  However, compared to yesterday, my calf muscle was feeling a little bit better.  In order to not put too much pounding on my right leg, I put in 1.7 miles of on the elliptical before jumping on the treadmill for 2.9 miles at an easy pace.

Also, a winter storm came through the Salt Lake Valley and cleared out the inversion!  Consequently, I could not resist going for a short run under the clear, starry, late-evening sky.  As a result, I slipped on my Five Fingers (i.e., my theory is that if I work into my routine a little bit of bare feet running, it might help me improve my gait and work the soreness out of my right calf) and jogged over to Big Cottonwood Park and completed three 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, and 20 (50 lbs) reverse curls.

My right calf was still feeling sore; therefore, during my breaks from work, I hit the elliptical machine a couple of times in an effort to loosen up the muscles in my lower right leg.  In total, during these breaks I was able to get in 1.2 miles.  Following, work I ran for 5.1 miles on the treadmill at an easy pace.  Also, when I got home, I took it easy and watched a pretty entertaining and inspirational running flick that I absolutely recommend called Run For Your Life (a documentary on Fred Lebow and the creation of the NYC Marathon and NY Road Runner’s Club).

To conclude my Christmas Eve workout, I accomplished 300 sit-ups, 30 push-ups, 80 (60, 50, 40, 30 lbs), and 60 (50 lbs) reverse curls.

Merry Christmas!  After taking it easy during the morning and most of the afternoon, I headed out for my Christmas Day Run.  For this run, I ran over to Sugar House Park and took one lap around the park’s inner circle before heading back.  The total distance of this run was 13.7 miles at an easy pace (i.e., my right calf is still tight and sore; however, after a few miles I was able to loosen it up).  In addition, it was neat to see all the kids and parents out with their sleds at the park; however, I was the only runner that was out (i.e., I think it was a little too cold and too late in the day).

My non-running workout just consisted of the routine 300 sit-ups and 30 push-ups.

Shortly after rolling out of bed this morning, I got out the door and jogged the 2.1-mile distance up to the Salt Lake Running Company for a group run.  On the way up, my shoes must have turned to concrete because my legs were sure felt heavy.  However, being pushed by the group during our 6.5-mile run, the heavy-ness and soreness slowly dissipated enough to knock out a 6:34 mile (we averaged 7:16 miles for the distance).  With that said, I might have pushed it a little too much, because on the 2.2-mile jog back to home, I started to feel some soreness in my IT band.  By the way, the temperatures were brutally cold outside; for example, my neck warmer frosted over and lost some feeling in my lips (i.e., a feeling comparable to a Novocain shot at the dentist).

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

Since the inversion is starting to build back up, I did a majority of my running workout on the treadmill. In order to get to a treadmill, I ran 1.9 miles over to the local Recreation Center (by the way, this run over was quite chilly). Since my right leg was sore (calf and IT band), I stuck to an easy pace. In fact, before this workout I made a personal rule that no matter how good I might be feeling after my legs loosened up, I was not going to push the speed above 7.7 miles per hour. I did not break this rule even though I was tempted several times to do so. While watching the first half of the Broncos-Eagles game (not a good first half for my Broncos, but even though it was a tough loss, they showed a lot of fight in the second half), I was able to get in 13.1 miles. Reminded about how bitterly cold it is outside, I finished up my running workout by jogging 1.9 miles back to home.

I was able to accomplish my non-running workout that consisted of 300 sit-ups and 30 push-ups while watching the second half of the football game.

Since my right calf muscle is still bothering me (yesterday’s run did not improve it, but it’s really not any worse), I split most of my running workout up between the elliptical and the treadmill.  In total, I completed a mile warm-up on the elliptical then moved to the treadmill where I ran 2.5 miles at an easy pace.  In addition, after I got home I jogged 0.7 of a mile around the neighborhood hoping the cold air would do some good.

Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, 80 (60, 50, 40, 30 lbs) curls, and 60 (50 lbs) reverse curls.

After work, I mostly stuck to the elliptical for my running workout since it hurts to push off with my right ankle with any considerable speed on the treadmill.  As a result, I did 1.7 miles on the elliptical and limped for four-tenths on the treadmill.  In addition, when I got home, I decided to take advantage of the snow with an outside run.  This particular run involved jogging over to Big Cottonwood Park and completing a single lap around the softball complex for a total of 2.3 miles at an easy pace.  The snow did easy the impact on my right leg; therefore, I’m thinking I just have a shin splint.

Last but not least, for my non running workout I completed 300 sit-ups and 30 push-ups.

During my breaks from work and after work, I hit the elliptical machine for a total distance of 2.6 miles.  I did the remaining part on my non-running workout outside which involved jogging around the Temple Square block while waiting to catch the bus home.  Once at home, I ran over to Big Cottonwood Park through approximately four inches of snow then completed a single lap around the softball complex before running back to home.

The total distance of my outside running was 3.5 miles at an easy pace.  By the way, my right shin is still sore, but feeling a little better.  I have concluded that I need to stretch more often before I run.

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

My final run for 2009 was similar to yesterday’s workout, but a couple of miles longer.  During my breaks and after work, I jumped on the elliptical machine for a total distance of 5.0 miles.  I did the remaining part on my non-running workout outside which involved jogging around part of the Temple Square block while waiting to catch the bus home.  After I got home, I ran over to Big Cottonwood Park and completed a single lap around the softball complex before running back to home.  The total distance of my outside running was 3.1 miles at an easy pace.  In regards to my right shin, the soreness is slowing going away.

My total running mileage of 3,119.5 was 357.25 miles longer than 2008 total (which was 2,762.25 miles)!  With the exception of a few minor injuries, I was fortunate to stay healthy throughout 2009 and I hope to continue running strong in 2010!

For my New Year’s Eve non-running workout, I completed 300 sit-ups and 30 push-ups.