Rosswog Running Blog

Started the New Year with a 6.6-mile run up to Olympus High School and back. I would have gone longer, but we're still experiencing an inversion in The Valley. Smog, yuck!

I ran the St. Mark's and Big Cottonwood Park loop in the smog before jogging over to the Lion's Recreation Center to knock out 11 miles on the treadmill while watching the Ravens and Colts game. In total, 17.2 miles today which is a PR in distance for 2013.

I hit the treadmill before work for 10.2 most mostly at an easy pace but I did a threshold pace for the last 0.2 of a mile. The week is off to a great start!

Non-Running Workout: 500 sit-ups

Ran a 5k before work on the treadmill at an easy pace with Jasper. Then I had to jump on a conference call. As a result, after work I ran from my house to 3300 South and back for a distance of 3.2 miles at an easy pace.

Non-Running Workout: 200 sit-ups

My day was a little bit off because I was not able to get my run on in the morning since I had to report to work for and early morning meeting. However, I was able to get 4.0 in on the treadmill after work. The to get some training in for the Fight For Air Climb, I headed over to the IMC where I ran 6 laps to the top and back down (78 flights). With the jogging to and from the Trax Station, this worked out to be and extra 2.2 miles.

Non-Running Workout: 100 sit-ups

My legs felt totally dead this morning after this 40 minutes of stair training last night. Ugh! However, two and a half miles into my run on the treadmill, they started to get a little bit a life in them. I was able to get in 13.6 miles at an easy pace before heading off to work. Feels great and looking forward to a 5k snowshoe race this weekend!

Non-running workout: 100 sit-ups

Before work, I was able to get in 10.2 miles on the tread mille mostly at an easy pace; however, 2.0 miles were at a marathon pace and 0.2 miles were at threshold pace.

Non-running workout: 100 sit-ups

First race of 2013 in the books!!! This morning I woke up and spent nearly an hour bundling up to get ready to jog 3.3 miles into Sugar House to meet up with my friends to go up Park City for the Sports AM Snowshoe Stomp 5k. In short, I have never been so cold in my life. I barely made it to the starting line on time because I was trying to thaw out my fingers that froze while trying to put on my snowshoes. With the windchill, the temperature was -2. Burrrrr!!! The freezing wind just cut through all of my layers and I was just really happy to finish the 3.3-mile out and back course in 26:45. Even though it was super cold, it was a heck of a workout and a fun experience to have with my friends Joe, Amy, Jenny, Liz, and Emily. After we got back into Salt Lake, the temperatures had really warmed up into the high 30's. I was able to get in 7.8 more miles before calling it a day to go my Broncos lose an absolute playoff heartbreaker to the Raves in double overtime.

Non-running workout: 100 sit-ups

Headed to work early this morning and was able to get in 4.0 miles on the treadmill before having to hop on a meeting. After work I headed over to the IMC to do some stairs. I missed the bus on the way out, but I was still able to up and down in 39 floors before heading home. This after work running added up to 2.2 miles.

Non-running workout: 100 sit-ups

Got to work very early this morning to hi the treadmill. Made it a tempo run and my legs felt a lot better than yesterday. In total, 7.7 miles at an easy pace, 2.5 miles at a marathon pace, and 0.2 of a mile at threshold pace. Felt great and planning to run some stairs afterwork.

After work, I took the bus and Trax over to the IMC and ran stairs. Jogging between the bus stop, Trax station, and IMC equaled 0.8 of a mile, I ended up climbing stairs for just over 2 hours and completed 20 times up and down the IMC. 260 flights of climbing! Not too bad. However, during those last 2 times to the top my legs were feeling like Jello. I'm going to sure feel this workout for the next few days.

Non-Running Workout: 500 sit-ups

This morning I got to work really early and knocked out a tempo run on the treadmill. It started out really slow due to running 2 hours of stairs yesteday. However, my legs started to become alive so I pushed it through the ten mile mark to 10.6 miles.

Non-Running Workout: 500 sit-ups

Before I reported to the office, I visited the treadmill and knocked out 7.2 miles at an easy pace. My legs were sure feeling tired today and I held back on my miles a little bit today in order to save myself for my boxing class tonight.

Non-Running Workout: 300 sit-ups and a one-hour BIFG class

I woke up early this Saturday morning and ran 3.6 miles over to Sugar House Park to meet up with my Huntsman Hometown Heroes team for a group run. I was able to get in a nice 6.0 miler through the freezing-cold neighborhoods of Sugar House. Then I jogged 0.4 of a mile down to Whole Foods where I met up with Beth. We headed up to Midway and knocked out an even 4.0 miles in our snowshoes. It was a really good really good workout workout because the trail we snowshoed on contained some nice inclines.

Non-running workout: 100 sit-ups

Today started with me bundling up for a bike ride over to Highland High School where I met up with Fritz, Kevin, Collin, and Nate for an 11-mile run around Millcreek and Holladay. I've never have done a training run in a group where everyone was just so much faster than me. I was good through four miles, but the last seven miles was a really good workout for me. Overall we averaged a sub-7:00 pace with the following splits: 7:37, 7:03, 6:57, 6:42, 6:42, 6:38, 6:54, 6:42, 6:36, 6:45, and 6:52. This training run was really a great run for me because I have been getting in the miles (77.4 miles this week), but not the tempo or speed workouts. I look forward to training with Fritz and the gang again even if I only hang with them for part of the run.

Non-running workout: 100 sit-ups and 9.2 miles on the bike

Happy Martin Luther King Jr. Day! For this holiday, I spent the morning volunteering at the Utah Food Bank before heading off to work for a half day. After work, I hit the treadmill for 3.8 miles then headed off to the IMC in Murray to run stairs. I was able to complete 6 climbs to the top of the IMC along with some jogging to and from the Trax stations and bus stops. I was able to get in another 3.6 miles for a total of 7.2 miles.

Non-running workout: 100 sit-ups

I had an American Lung Association meeting today, thus another half day at work. As a result, in the morning I ran up to OfficeMax at the Brickyard and back for a total of 3.8 miles at an easy pace. Then after work I hit the treadmill before jogging over to the airport for a total distance of 4.9 miles which was also at an easy pace.

Non-running workout: 100 sit-ups

Today mainly a tempo run day on the treadmill. I started out by doing a 3.8-mile warm-up. Then I stretched out before hopping back on the treadmill and really pushing it for an hour. I just kept increasing the pace and finished off the last 30 seconds at a 5:00 minute-per-mile pace. I was able to get in 9.06 miles in an hour which is not too bad and I want to get this up to 10 miles in an hour. I'll get there. I finished off my running for the day with 1.54 miles at an easy pace.

Non-running workout: 100 sit-ups

Ran 6.2 miles today at an easy pace which was mostly on the treadmill but also one mile on the stairs at work with a 12lbs vest. I did 24 stair repeats in 19:06, not too bad. I'm ready for a long run with the Hometown Heroes tomorrow.

Non-Running Workout: 100 sit-ups

Due to the very icy conditions and the smog, our Hometown Heroes run was canceled in Draper this morning. As a result, I took advantage of the opportunity and slept in. :-) I made it a shorter run day than originally planned in order to catch up on my sleep. I ran a total of 6.4 miles at an easy pace which included jogging up to the Brickyard and back and several laps around the softball complex at Big Cottonwood Park.

Non-running Workout: 100 sit-ups

This morning I got to work super early, but this time I did 3 hours of work before heading down to the gym. My legs were really heavy and I just ground out 7.2 mile at an easy pace. I hope to get in a few miles tonight before my boxing class.

Non-running workout: 200 sit-ups

Happy Super Bowl Sunday! This morning I woke up and bundled up in order to bike over to Highland High School to meet up with Jake, Andrea, Allie, and Nate for a group run. I was able to get in 10.3 miles at a comfortable pace. A solid finish to my 5th straight week of 75 miles or more. I've been trying to build a foundation to be able to get in 75 miles per week, but have not put in five weeks in a row until now. As a result, a little progress.

Non-running workout: 9.2 miles biking and 100 sit-ups

I jogged around (0.4 of a mile) outside on the way into the office and my lefty is sure tight and sore today. As a result, I played it safe today with my workout by doing 10.0 miles on the elliptical machine.

Non-running workout: 100 sit-ups and 20 dead-bugs

I woke up this morning and jogged 3.75 miles over to Sugar House Park to run 8.0 mlles with the Hometown Heroes. My legs were just heavy from all the stairs during the week and the box steps in boxing class last night. As a result, I kept it all at a slow pace especially the 3.95-mile jog back home. Calling it a day and going to rest up and work on planning out the Fight for Air Climb which is only two weeks away.

Non-Running Workout: 100 sit-ups

After a great night of sleep (it always pays to go to bed early), I woke up to a good 5 inches of snow in the driveway. I quickly shoveled out the driveway then hopped on my very old ten-speed and peddled over to Highland to meet up with Fritz, Jake, Nate, Kevin, and Rob for a group run. We ended up doing a 10.7-mile loop trough Mill Creek, Holladay, and back at a comfortable pace. Even though would had to slush through the snow at times, it was nice run and a great start to the day.

Non running workout: 100 sit-ups and 9.4 miles on the bike

After a weekend of stair racing and a run with Fritz, Jake, and the gang, I took it was today and just jogged 2.2 miles on the treadmill before heading off to work.

Non-running workout: 100 sit-ups

Just an easy 10k this morning on the treadmill with Dave and Rob. Legs and body still recovering from the stair climb.

Did a tempo run on the treadmill this morning before heading off to work. 6.6 miles an fished the last 0.2 at treshold pace.

Non-Running Workout: 170 sit-ups

This morning I got going early in order to bike over to Sugar House Park to meet up with my Huntsman Hometown Hero team. It was our team's long run for the Ogden Marathon, which is now only 3-weeks away! In short, Coach Elfi did the same course challenging but fun course that we did for our Salt Lake City run; that is, a Liberty Park loop, a 2700 South loop, and a University loop. To begin with, my legs still felt heavy from the marathon last weekend. However, after I got going, my legs felt much better for the first 13 miles; that is, reaching the Half Marathon point in 1:28 and a few seconds. However, the last 7 miles turned into a grind. My minutes per mile jumped to over 7:00 and it was really tough to go sub-7:00 even on the downhill. I was just really glad to finish in 2:17:13 (which was just over a 6:50 pace). Not too bad, but my legs totally felt dead. Seriously, it took me well over an hour of stretching just to get my leg strength back.

My legs were feeling very heavy today from yesterday's 20-miler. Consequently, I just took it easy today with a 2.2-mile run which was the Saint Mark's hospital loop. I'll aim for my regular 75-mile week next week.

Started the week off strong by running 10.2 miles, which included a 2.2-mile warm-up on the treadmill and elliptical machine followed by an out-and-back run with Jasper from the International Center over to 2200 West and North Temple.

This morning I just went on an out-and-back run by myself at an easy pace on the frontage road that goes out to Saltaire. It was the perfect morning for running; that is, nice and cool after a little bit rain in the early morning hours.

This morning I was able to get in 7.2 miles. I warmed up with 1.6-miles on the eliptical machine, then did a 1.2-mile jog outsited, before finishing off with a 4.4-mile tempo run on the treadmill. Actually I bumed the pace up to 5:00 on the treadmill and it died at 4.35 miles; that is, they motor just went out. Bummer and I jumped on another machine for the final 0.05 of a mile.

Had a great run this morning with Dave Jasper from the International Center out to 2200 West and back. Made it a temo run; that is, first mile at 10:17 and finished the second half off at a 6:40 pace. Not feeling to bad and I'm excited to do 22 miles up in Ogden on Saturday.

I saved my run for after work today where I took it easy with a 5.3-mile run on the treadmill. In short, I'm saving my legs for a 20-plus mile run with Jasper and Melisa up in the Ogden tomorrow morning. It should be a fun trial run on the Ogden Marathon course two weeks before the race.

Great start to the week with a 10k on the treadmill before work!

Nice tempo run on the treadmill this morning. Felt pretty good afterwards and I feel that I am starting to get over the little be of the burnout cold that I have been suffering since the heat stroke bout on the Fourth.

I had to jump on an early morning meeting for week, thus only 2.2 miles at an easy pace on the treadmill today.

I warmed up on the treadmill this morning before heading out with my friend Dave Jasper for a nice tempo run to the airport and back. For the first time since Ogden, I felt like I had a good kick going with my left leg. Left hamstring seems like it's 100%, now to get my conditioning back. Des News is less than two weeks away, yikes!

On Labor Day I went out for an afternoon 13.1-miler to replicate the late-in-the-day run that Iron Man competitors like Lyle race. Actually, having the day off work, I slept in then ate a big brunch. :-) However, the late start meant that I was running in 90-degree heat in an abnormally muggy day in the Salt Lake Lake Valley, thus Kona-style weather. I ran a 13.1-mile loop from South Salt Lake to Liberty Park up to 1300 East and back through Sugar House. It was a tough run, but inspired by Lyle, I fought hard to keep a good pace the entire way. I finished my half marathon in 1:36:54 and it sure felt great to finish. Thanks for the inspiration Lyle and good luck in Kona!

Hit the elliptical machine for 3.1 miles after work today.