Rosswog Running Blog

After a much need night of catching up on me sleep debt (I needed this to keep on track with my 2011 goal of getting more quality sleep), I jogged 1.5 miles over to Big Cottonwood Park and back in the morning snow. I just decided to defer the bulk of my running until later in the day when the streets would be plowed. As a result, I went on an easy-pace, mid-afternoon, 17.3-mile run to the downtown Library and back in order to pick up some books that I had on hold.

While watching news covering the terrible shooting incident involving Arizona congresswoman, Gabrielle Giffords (way too many of these random senseless acts of violence; my prayers are with the families of the victims), I completed my non-running workout of 300 sit-ups, 30 push-ups, and a 100 second wall-sit.

5-minute Plank Challenge: 2:10 and 1:00 side planks both left and right

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: banana, bowl of whole-wheat rice, and a serving of peas.

Today was recovery-Monday in that I just hit the treadmill for 4.1 miles after work at an easy pace (i.e., 8:20 minutes per mile) before calling it a day. The highlight of today was that it was the first day for guarantee-entry runners to register for the NYC Marathon; therefore, I made sure to sign-up shortly after registration opened. Now I’m just waiting for the confirmation that they will send me after they verify my qualifying time. As a result, “Start Spreading the News…” I’m so excited!

For my non-running workout, I was able to get in 300 sit-ups, 30 push-ups, and a 100 second wall-sit.

5-minute Plank Challenge: 2:00 and 1:00 side planks both left and right

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: one serving of mixed vegetables (I slacked off today).

Today was the longest treadmill interval workout since mid-July!!!  I was able to complete 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 time of 35:36.  I continued on at 11.2 for another tenth of a mile and another tenth at marathon pace to record a 10k time of 36:44 (i.e., 5:56 overall average pace).

In regards to my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:10 and 1:00 side planks both left and right (did these planks right after my interval workout; therefore, they were especially grueling)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: vegetarian sandwich, whole-wheat pasta with a tuna white sauce, and a salad

Wednesday evenings are starting to become stair-interval nights at the office. Consequently, I met up with a few of my colleagues to run some stairs in order to train for the Fight for Air Climb. I commenced with the aim of running one-hundred stair repeats in my 12lbs weight vest from the first floor to the third floor of our building (i.e., to best my previous high of sixty). In summary, repeats 40-90 were really tough; however, I seemed to get my second wind after 90 and was able to fight through the tired legs to achieve 110 stair repeats. This workout took me 1:32:46 to complete and covered a 5.5-mile distance (i.e., a 16:52 pace). Plus, I went through approximately 50 oz of water and Gatorade. Needless to say, running stairs is a grind!

For my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge: 2:00 and 1:00 side planks both left and right

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: an apple and three baked potatoes with frozen peas and carrots on top (i.e., no more butter and gravy for Rossy in 2011)

Following work, I hit the treadmill for a distance of 6.3 miles at an easy pace (i.e., 7:44 minutes-per-mile) before calling it a day.   It’s going to be a long weekend at work, so I tried to get home and get to sleep.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (just made it to two-minutes and these do not seem to be getting any easier)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: whole wheat pancakes and a salad

Concluding a busy week and heading into a weekend at the office, I stuck to the treadmill for me running routine.  After a 10k at an easy pace (i.e., 8:18 minutes-per-mile), I headed home and called it a day.  

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (this is becoming my norm)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: leftover whole wheat pancakes and a dish of fruit

I woke early Saturday morning and jogged 3.4 miles down to the Salt Lake Running Company to meet up with the gang for a run.  BJ--the King of Kona--showed up and I was able to run with him for the first time in almost a year.  We ran a ten-mile course through Liberty Park and up to South Temple then up the University of Utah and back.  We completed this run in 1:04:09 (average pace of 6:25 minutes per mile) with the following splits: 6:28, 6:45, 6:45, 6:34, 7:05, 6:04, 6:10, 6:09, 6:04, and 6:05.  It was great to hear BJ’s stories from the 2010 Iron Man World Championships in Kona and he absolutely ran me into the ground, especially over our last mile.

I then jogged 4.7 miles to the store to pick up some groceries before heading home.  Then after a busy Saturday at work, I hit the treadmill and knocked out another 4.7 miles before heading home.

Finally my non-running workout consisted of 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (shaking at 90 second, luck I held on as long as I did)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: oatmeal cereal and a salad