Rosswog Running Blog

Happy 2012! Still running, but now I am getting back into running and posting! Okay, after watching my Broncos lose to the Chiefs (ugly game, but at least the Raiders lost so we're still in the playoffs), I headed out for me first run of 2012. It turned out to be a 17.1 mile run over to the Cottonwood Country Club then over to Sugar House Park and back. If I was not recovering from the flu, I would have gone for more miles, but this felt great!

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

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a blueberry smoothie

Today I went into the office and knocked out 10.2 miles on the treadmill in my Zero Drop Altras.  Actually, I am loving these shoe; that is, not only did I when them in the drawing, but they feel great on my feet.

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

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of oatmeal

Same as yesterday, I went into the office early and knocked out 10.2 miles on the treadmill in my Zero Drop Altras.  Out of this distance, I did 0.74 of a mile backard in an effort to strengthen my legs and lengthen my stride.  Also, it was my running buddy Dave’s birthday today.  Good luck to him in running his years in miles (i.e., 50 is a lot of miles)!

My non-running workout just consisted of my typical 300 sit-ups.

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: another serving of oatmeal

Absolutely a recovery day for me; that is, after work I hit the treadmill for 2.3 miles at an easy pace before calling it a day.

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

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: another serving of oatmeal

Just an easy pace 6.2 miler on the treadmill today before heading off to work.  Was great to see Dave and hear about the 50 miler he did for his birthday on Tuesday.

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

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of oatmeal for breakfast

I started out planning to only run a10 miler, but then I got in the zone.  As a result, before work I knocked out 13.5 miles on the treadmill with 10.4 miles at an easy pace and 5k of this distance at a marathon pace.

My non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of oatmeal for breakfast

Liberty Park and back

I arrived at work early this morning and hit the treadmill.  After yesterday’s interval workout, it was a grind.  However, I was able to get in 10.2 miles at an easy pace.

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

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of oatmeal

Today was my first race of 2012!  I woke up this morning and it was so frigid that I had to turn back on my jog down to the Salt Lake Running Company to get an extra layer.  Yeah, a four-layer morning; burrr!   So prior to heading out to Saltair, I jogged down to the store, the joined up with the group and ran down to Liberty Park and completed two laps around the wood-chip path and back.  The total distance of this run was 9.85 miles at an easy pace.

I then meant up with my friend from work Lance who I is on my Wasatch Back and Hood To Coast teams.  Consequently, we figured it would be a good idea to get in a little race training and what better place than The Great Salt Lake (i.e., a few miles past work) to accomplish this!  Like always, Saltair felt like a meat locker and I needed to thaw out in my friend’s car after picking up my race packet.  I removed a layer before the race, but felt a little overdressed compared to my FRB buddies that I saw at the starting line; Fritz, Allie, and James.  It was great to see them and to talk to them after the race (a great reminder that I needed to get back on my FRB game).  Wearing my Altra running shoes for the first time off of the treadmill (love the zero drop and large toe box), I sort of relaxed into a solid pace.  At mile 1, my Garmin read 5:27, which I cannot complain about.  However, I was not able to contain it in that I completed a 5:42 split for both the 2nd and 3rd miles; therefore, finishing in a time of 17:33.  Running against the chilly wind on the way back was particular fun; that is, I was so cold afterward, I immediately put on my windbreaker, gator, and ski-cap to keep warm.  Fun times and it was great to see my friend Lance beat his time from last year by over two minutes!

Later in the day, I literally ran some errands around my neighborhood and completed 2.25 miles at an easy pace in the process.

In regards to my non-running workout, I completed another day of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a blueberry smoothie

Just really heavy legs today; that is, the interval workout, stair workout, and 5k that I did over the last 3 days sucked the life out of my legs.  However, I still got my run on.  I ran over to Big Cottonwood Park and completed one lap around the softball complex before heading up to Olympus High School.  Have not been in this part of town since the fall so I wanted to see how the track looked.  Okay, what the heck!!!  I really hate those artificial turf football fields because the lock down the track.  Oly is my track.  We always ran it during my Evergreen years (even during the summers) and I always enjoyed returning as a Farmer (it was a much better track than what Granite had).  I like the 8 lanes of the new track and the field looks like a college field, but what is the point if no one can use it?  The new West High track is great and open for others to use because it does not circle a pristine artificial field.  The new artificial turf looks great, but whatever was wrong with playing on real grass?  Anyway, after checking out all of the construction, I ran through Holladay on the Salt Lake Marathon course before heading back to home.  I was able to get in 10.2 miles at a slow pace, but for the second half my legs started to feel much better.

My non-running workout consisted of 300 sit-ups while watching the political news.

Five-Minute Plank Challenge: Bowerman Elite pedestal routine

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  cooked up and ate a healthy chicken skillet

Today it was an early morning 6.5 miles on the treadmill.  Completed it all at an easy pace, but did the last 0.3 of a mile backwards (i.e., I was told that running backwards increases your stride).  In summary, a great recovery day in preparation for some speed play tomorrow.

For my non-running workout, I completed another day of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  two zero-fat blueberry yogurts

After a two mile warm-up on the treadmill, I completed the 911 interval 400s; that is a slow tenth of a mile at a 10:00 pace then a fast quarter of a mile at a 5:00 pace.  I complete 8 of these sets and for the last one I doubled the distance, so a half of a mile at a 5:00 pace.  Then I did a 4.7-mile cool down to finish off the workout.

My non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  two zero-fat blueberry yogurts

Dentist appointment this morning, thus I was unable to get in my running workout before work.  As a result of a really busy day in the office, I was only able to get in 2.2 miles after work at an easy pace.  I’m just counting this as a recovery day.

In regards to my non-running, I completed 300 sit-ups.

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  one zero-fat peach yogurt and a serving of oatmeal

Okay, Tuesday and Thursday are becoming my interval days.  We’ll see how long I keep this up.  Much like Tuesday’s workout, after a 2.2 mile warm-up on the treadmill, I completed the 911 interval 400s; that is a slow tenth of a mile at a 10:00 pace then a fast quarter of a mile at a 5:00 pace.  I did eight of these sets and for the last one I doubled the distance, so a half of a mile at a 5:00 pace.  Then I did a 4.9-mile cool down to finish off the workout.

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

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of oatmeal

TGIF!  I was able to meet up with Rob, a buddy from work, this morning for a treadmill workout.  I kept it pretty easy knowing that I am planning to meet up with Tobias on Saturday afternoon for a 20-25 mile run.  Consequently, I completed 7.8 miles at an easy pace and 2.5 miles at marathon pace before calling it a day.

To finish off this work week, my non-running workout consisted of 200 curls (10 lbs) and 300 sit-ups.

Five-Minute Plank Challenge: a five-minute Insanity abb workout

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  one zero-fat peach yogurt and a serving of oatmeal

A great long but not so slow run with Tobias for 25.5 miles today.  More later…

First of all, thanks to my running friend Dave and his family for letting me stay over at his house in Ogden.  The very friendly accommodations helped get the day off to a great start; I cannot express my thanks enough.

As expected, I was freezing at the start line and really could not wait for the race director and team to set the starting matts and get this Half on it's way.  By the way, the starting line was at mile 1 of the Ogden Marathon course and with the exception of turning off into Eden, followed the course.  Shortly after 8:00 am the race started and I fell behind James (Fiddy) and gang and tried to establish some rhythm.  I knew my PR pace for a Half was 5:47 miles.  The scenic course consisted of rolling hills to and around Pineview Reservoir and the first half of it through mile 8 was a net downhill.  Consequently, I tried my best to bank some time with the following splits: 5:29, 5:25, 5:26, 5:28, 5:20, 5:26, 5:36, and 5:35,

For miles 9-11, I tried not to lose too much time off of my goal place by registering the splits of 5:45, 5:53, and 5:51.  Then what a running watch loving guy like myself totally fears happened, after short notice that the battery life in my watch was running low, my Garmin just completely died and blanked out.  Luckily, Albert was within reach.  Albert was out with the leaders for most of the race, but they had sped ahead.  I'm sure he had relaxed a little bit, thus allowing me to catch up with him after mile marker 11.  It was on!  Side by side we matched each others little surges over the closing miles right up to the finish line.  My pre-watch dying worries of keeping the pace under 6:00 were long gone as I was caught up in the fun of just racing.  My finish time was 1:13:02.6 and Albert finished at 1:13:02.1.  Yes it was this much fun, a half a second!

In summary, Albert totally deserved it (i.e., a great closing kick) and I was happy that we both really pushed each other.  Also, my friends and Ragnar teammates, Dave and Melisa both ran PRs; congratulations to them.  It was great to talk to some of the FRB legends afterwards.  James (Fiddy) used this race as a training run and is building the miles back up; he's way fast and will be making some serious noise at the D-News News.  Speaking of, Allie ran a really solid Half finishing with a strong second place finish.  And I was able to meet and talk with Steve who totally ran away from me at the Running with the Leopards 5k several weeks ago.  Steve also ran in the 1:13s and is prime for a strong run in Boston.  Plus, just speaking with Steve, he gave me a lot of confidence that I can eventually achieve my sub-6:00 pace marathon goals (i.e., we are running similar paces  for the Half and he has accomplished this objective).  Maybe even this year?  However, I'll have to have stay healthy and have another great running day like this one.  Thanks everyone!

Marking my official Fast Running Blog comeback, I headed out the door this morning to Sugar House Park and the Highland High School track for the Wedding Bells 5k (Relay Style).  This race kicked off the day for the wedding of FRB legends Allie and Fiddy!  For a weekend 5k in June, there was tons of talent in this field.  This included, but was not limited to Jake who had assembled a Dream 5k relay team of local elites and Sasha had a team with this family.  Running wise, for me it was the perfect opportunity to test out my right hamstring which was sure sore and tender this morning after yesterday’s hill workout (strange in that I do not even know how I pulled/tweaked it).  Consequently, my goal was to keep it smooth pace just under 6:00 for the 12.5 laps.  The last mile was a little tough in that my right leg was sore and my left leg was feeling heavy.  However, I finished the 5k in 18:31 and I still felt good afterwards.  My hammy was certainly no worse, so it’s good to know that I can still run decently on it.

Anyway, it was great to officially meet Kelli (long time FRB friend who also finished in 6th place in the Ogden Marathon; congrats on the 3:05 Kelli!), to touch base with RAD who set a half marathon PR earlier in the morning, and have my Sugarhouse Park reunion with Bonnie (over a year ago I ran by Bonnie in the park before we knew each other).  Fun and fast times!  I’m just not saying this, but the race was very well organized and the RDs did a remarkable job.  I was amazed at the attention to detail; just to name a few things, my Garmin time matched the official results to the second, they had actual relay batons, there were bib numbers, even prize money for the winning team (class act by Jake and team giving it to Sasha), and even a raffle was held.  Seriously, not too many races can claim all of this; exceptionally well put together!!!  I’m not the fastest guy, but I’m suspecting that the RDs might have a little experience with races and they really should think about forming a partnership of some sorts because they are sure a good team. :-)  Congrats Allie and James!!!

Oh, then I got all excited and jogged up to the U and ran the last part of the Des News course then jogged home.  20.3 miles in total on the day!

Following up on the solid mileage I got in yesterday, I headed out early this morning with my buddy Soren.  In order to get some Des News Marathon course work in, we ran up to Foothill Drive and completed the last 8 miles of the route.  My right hamstring was feeling really tight, so I struggled to keep up with Soren and he led the way all the way to Liberty Park.  On the way back from the park, it was a grind for the both of us.  Soren started to cramp up a little bit so he was suffering more than me from the heat.  We finished our 20.3-mile run before 9:00 am, but the temperatures must have been in the mid-80s.  I felt pretty exhausted afterwards, but it was a great workout.  Thanks Soren! 

Non-running workout:  300 sit-ups

This morning I jogged 3.0 miles over to Sugar House where a met up with Coach Elfi and Huntsman Hometown Heroes gang for our first run of the season. It was a great turnout and I'm really looking forward to running with the team through the entire season. I did 2.4 miles with the team (nearly two loops of the park) before meeting up with Beth for the Halloween Hustle 5k. It was my first race with Beth and we had a really fun experience; that is, she was Dorothy and I was the Scarecrow. We ran just for the fun of it and stopped to talk with our Hometown Heroes. Plus, it was really fun to see the costumes of the other runners were sporting. Dorothy and the Scarecrow finished this yellow-brick road 5k in 39:52. Beth and I are calling it a PR since it was the first time we ran together. After our 5k, I jogged back home then head out to volunteer with Beth.

This sunny and warm Sunday afternoon, ran over to IHC where I completed 2 trips up the tower before jogging back. In total 7.2 miles at an easy pace. Looking forward to a high milage week this upcoming week. Now to watch my Broncos play the Saints tonight!

My upper left hammy is still really bugging me, thus I just did 3.2 miles today. Most of this was on the elliptical machine with just a half mile on the treadmill. I'll try to do more the the treadmill tomorrow.

My daily non-running workout consisted of just 500 sit-ups.

Met up with the Hometown Heroes in Sugar House Park this morning and did an even 6.0 miles in 42:24, so a 703 pace. A nice improvement over last week's 7:52 pace for 5.0 miles. Looks like we are going to start to get some snow with a few storms moving in, so my pace will most likely get slower depending on the road conditions.

Non-Running Workout: An even 10.0 miles on the bike and some BIFG cross-trainning.

Got my day off to a great start by running 6.2 miles on the treadmill before work!

Finish off 2012 and the Munster Megathon with 15.2 miles on the treadmill before work. Did 262.2 for the month of December and Sunshine's Munster Megathon.