Rosswog Running Blog

After getting caught up on my sleep debt, I went out for an early afternoon run over to Granite High School by way of running miles 17.8-19.6 of the Salt Lake Marathon Course.  Once at the school’s football field, I accomplish running 10 flights of bleachers and one lap around the track before heading back home.  The total distance of this workout was 6.6 easy pace miles.  Also, this was my first workout wearing the heart rate monitor; therefore, coming off of yesterday’s workout, I tried to keep my workout in zone 2; that is, the recovery-pace zone. 

While watching the Winter Olympic Games, I completed my non-running workout that consisted of the standard 300 sit-ups and 30 push-ups.

Happy President’s Day!  Since I took this holiday off of work, I went for a mid-afternoon run up to Olympus High School.  At the school’s track, I ran ten flights of stairs on the bleachers before running up to Skyline High School then over to REI where I picked up some GUs, Clif Bars, and Clif Blocks before heading back home.  The total distance of this run was an even 12.0 miles at a relatively easy pace; however, I did get up into a 4.4 heart rate zone for moment while climbing a up a steep hill off of 2700 East.

As I watched Bode Miller take third in the Men’s Downhill (an exciting race) I completed my daily non-running workout of 300 sit-ups and 30 push-ups.

Since it was a long and busy day at work, I headed home after my shift then grabbed my walkman before heading out for a late-evening run.  While listening to my Jazz defeat the Rockets, I ran over to Big Cottonwood Park and completed six-and-a-half laps of the softball complex before calling it a day.  The total distance of this run was 4.5 miles at an easy pace.

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

Following I got off work, I jogged a half of a mile on the treadmill before heading home.  After I got home, I ventured out for a 5.7 easy-pace run up to the Smith-Kiln Chimney, around the Brickyard Shopping Plaza, and up to the old Villa Theater before heading back to home.

For my non-running workout I accomplished 300 sit-ups, 30 push-ups, 10 (50 lbs) curls, and 60 (50 lbs) reverse curls.

Since it was another busy day at work, I was only able to sneak in 1.1 miles on the treadmill at an easy-pace.  However, after I got home from work, I headed out for a late evening run up to the Smith-Kiln Chimney and around the Brickyard Shopping Plaza before heading back to home.  The total distance of this run was an even 5.0 miles at an easy pace.

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

Trying out my Adidas Zero Racing Flats, I hit the treadmill after work for some speed play.  I completed 4.0 miles of half-mile intervals (i.e., the slow halves at 8.8 miles per hour and the fast halves at 10.8) in a time of 24:46.  Then I took a tenth of a mile cool down at marathon pace before heading home.

After I got home, I went out for a short run.  Taking the long route, I ran over to Big Cottonwood Park where I completed a single lap of the softball complex then headed back home.  In regards to this evening run. I completed 2.2 miles at an easy pace.

For my non-running workout, I completed 30 push-ups, 40 (50 lbs) curls, and 40 (50 lbs) reverse curls.

This morning started out as another typical Saturday morning in that I jogged 2.1 miles up to the Salt Lake Running Company for my group run. I was only thinking that the group run was going to be 6.5 miles because we were pushing back our long run until the teaser run on the Jordan River Parkway next week (which I will miss due to my stair race); consequently, I wore my Adidas Zero Racing Flats for the first time outside in order to break them in. I was wrong about the distance of this run. Shortly after arriving at the store, I discovered that we were not holding off on our long run; therefore, I had a choice to make in regards to running part or the entire course for our group run. I’ve been extremely worried about my legs holding up to the pounding of a long run in racing flats. With that said, I figured this was the perfect opportunity to go for broke (i.e., if I sustained an injury, I hopefully would still have time to recover for the Salt Lake Marathon). As a result, I knocked out (along with many other runners--we have a very dedicated and impressive group) the entire 16.7 miles (mostly at an easy pace, but two miles at marathon pace) on a course that encompassed a lap around Sugar House Park, running down 1500 East to 1300 South, then zigzagging your way up to 2700 South, then down to 4510 South and back the store. My legs started to feel it around mile eight, but I just focused on my form and got into a nice rhythm. Including the 2.2-mile jog back home, I ran an even 21.0 miles while wearing flats! Also after the group run, one of the elite runners told me that since I completed this distance in flats without serious problems, I should be able to wear them in a marathon. Wow, what a big confidence boost! I was starting to doubt if my legs and feet would be strong enough to wear them not only in the upcoming Salt Lake Marathon, but also not even in a marathon this year.

Following breakfast and a power nap, I headed back out and up to the University in order to study for the CFA. For my jogging to and from the bus stop, I wore my good old stability running shoes and completed a total of 2.6 miles.

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