Rosswog Running Blog

With the Fight for Air Climb less than a week away, I skipped my typical morning run to put in some last minute preparation from the race organization perspective.  As a result, I ended up going out for a Sunday evening run and, of course (i.e., with my luck), it turned out to be a three-hour-plus easy pace run through a snowstorm.  For this workout, I started out with no predetermined course, but knowing I needed to get in around nineteen miles.  As a result, I ended up combining parts of a bunch of my running routes together by heading over to the Cottonwood Country Club, up to Olympus Hills Park, over to Skyline High School, then to REI, down to Sugar House Park, and back to home.   The total distance of this run was 19.65 miles and I only almost biffed it really bad once on some black parking lot ice.

In regards to my non-running workout, I was able to complete 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

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

This evening I went out for an easy-pace errand run down to FedEx Office (i.e., to get some material printed in regards to this weekend’s Fight for Air Climb) and to the grocery store on the way back.  The total distance of this run was 5.2 miles.

For my non-running workout, I was able to get in 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

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

Today, I hit the treadmill after work and ground out 4.5 miles at a relatively pace.  It was a grind because the two nice treadmills at my work’s gym are out of order; therefore, I had to use one of the old rickety ones (the belt is anything but smooth).

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

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

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

For the first time in a couple of months, Wednesday Night did not equal Stair Night.  In short, I found out that they wanted to do a spot on my team as a part of the Fight for Air Climb feature on Good Morning Utah (live at 5:45 am tomorrow).  Consequently, figured it was better to get some sleep then to stay late and run stairs at work.  We’ll just say I commenced my tapering for Saturday’s big race.  So instead of running stairs, I ran 4.2 miles at an easy pace up to the Smith-Kiln Chimney and back. 

In regards to my non-running workout, I was able to sneak in 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

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

Early this morning, before work, I made a brief appearance with my extremely supporting and outgoing Fight for Air Climb team on Good Morning Utah from the Wells Fargo Center.  Check out the footage at the following link:

http://www.youtube.com/watch?v=tC7VrGf8oUU

Between the live news tapings, I ran up and down the 23 floors of the Wells Fargo Center with a few of my friends twice.  Each time up the building equals a quarter of a mile, so we got in a good mile going up and down the stairwell.

After I got off of work, I headed home then out for an evening run over to the Cottonwood Country Club and back by way of Wal-Mart for a total distance of 7.4 miles at an easy pace.

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

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of mixed fruit and a serving of green beans

Following a busy week at work, I headed home and out for an evening errand run down to FedEx Office and back.  The total distance of this run was 5.2 miles at an easy pace.  Fight for Air Climb tomorrow!!!

For my non-running workout, I was able to complete 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

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

In short, one of the toughest workouts that I have ever put my body through!

Okay, for the details….  This was my second year competing in the Fight for Air Climb and this year I also volunteered to help organize the race and a team for the race.  Overall we raised a good sum of funds for the American Lung Association of Utah especially my team of extremely outgoing colleagues and friends who raised a total $6,244.  Very awesome!  Also, as a team we ran up the 23-floors of the Wells Fargo Center just over 260 times.  Another impressive feat!  Thanks to everyone for truly going above and beyond for this race, our team, and the cause!!!

In regards to my race, starting with some of my friends just after 6:30 am, I was able to complete a 3:54 run to the top on my first try; therefore, besting my fastest time from last year by 34 seconds.  It sure felt great to run without my 12 lbs weight vest that I have been wearing during my stair workouts!  However, as the five-and-a-half hours of stair intervals went on (quarter of a mile for each interval), I just got slower and slower.  My legs were not sore or stiff, but my energy level just seemed to be getting lower and lower; that is, much lower than what has happen on my thirty-plus mile training runs.  Near the end of the race, all that I truly knew was that I was not in a good place, but I just kept picking up my legs until they shutdown the stairwell and unplugged the timing mats. I ended up with 31 climbs which was double and one of what I did last year.  However, this year I was in no condition to run home.  My splits were as follows:  3:54, 4:28;4:40; 4:51; 4:43; 4:53, 4:45, 4:49, 4:58, 4:50; 4:51; 5:14; 5:15; 5:12; 5:29: 5:32, 5:27; 5:26; 5:31; 5:24; 5:32; 5:44; 5:53; 6:08; 6:14; 6:12; 6:31; 6:34; 6:32; 6:18; and 6:08 (average lap of 5:25).  I ran my last lap with my friend (and former FBRer, mogli) who ended up in a first place tie with an incredible 34 climbs!

Actually, I did not feel too bad after the stair race, but while trying to recover, it was apparent that I did not intake enough liquids in that I could not keep anything down.  Before the race, I had toast and a Clif Bar and during the race drank 48 ounces of water and two GUs.  However, I usually drink 24 ounces during a marathon and consume three GUs; therefore, considering the humidity in the stairwell, I undershot and paid the price for it.

My non-running workout consisted of the 300 sit-ups I did before heading to downtown for the stair race.

Five-Minute Plank Challenge:  unable to get in

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  too dehydrated