Rosswog Running Blog

I woke up this Sunday morning and went on a run with one of my buddies from the Salt Lake Running Company Group.  After running 0.65 of a mile over to Big Cottonwood Park, we ran up to Olympus High School down 2300 East then zigzagged through several Holladay neighborhoods back to Big Cottonwood Park.  Overall, we covered an even 8.0 miles at an average pace of 6:55 pace.  I finished up my daily running workout by jogging the 0.65 miles back to home.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, and 10 metronomes.

With the Wasatch Back less than a week away, I kept the pace slow and easy today.  After work, I jogged an half of a mile on the treadmill before heading home and out for an evening around the neighborhood and up to the Smith-Kiln Chimney and back.  In total, the distance of this run was an even 6.2 miles at an easy pace (i.e., 8:49 minutes per mile).

Lastly, for my non-running workout, I completed 300 sit-ups and 30 push-ups.

It was my second day of tapering for the 2011 Wasatch Back Relay and I kept the mileage up, but at a relatively easy pace.  Heading out for an evening run, I jogged around my neighborhood before heading up to the Smith-Kiln Chimney and back by way of Big Cottonwood Park.  The total distance of this run was an even 7.0 miles at an easy pace (i.e., 8:46 minutes per mile).

For my non-running workout, I completed 300 sit-ups, 30 push-ups, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls.

It was my third and second to last day of tapering before the 2011 Wasatch Back Relay.  For my non-running workout, I ran over to the Murray-Holladay Road and over to the Cottonwood Club before heading back home by way of Big Cottonwood Park.  The total distance of this run was 6.5 miles at an easy pace (i.e., exactly 8:00 minutes per mile).

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

It was my final day a tapering before the 2011 Wasatch Back Relay; therefore, I went out for an easy pace 4.2 mile evening up the Brickyard Shopping Center and Harmon’s.  After picking up a few last minute supplies, I headed home and finished packing before calling it a day.

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

Happy Wasatch Back Relay morning!  This is always the biggest and most enjoyable race of the year for me since it’s a team competition and an extremely challenging and scenic course.  Riding in Van #1 this year, I woke up early and completed my non-running workout of 300 sit-ups and 30 push-ups.   I met up with my teammates shortly after 6:30 am and we headed up to the starting line in Logan.  This year I was runner #3 and of course late for first handoff.  Extremely embarrassing, I took too long in the Honey Bucket and by the time I finally arrived at the exchange #3, a crowd had gathered around my teammate shouting our team number and cheering my arrival.  Consequently, without the bathroom break I ran leg #3 (5.6 miles) in a time of 0:33:09 (6:02 minutes per mile pace), but officially, it took me around five extra minutes when factoring in the bathroom break.  Consequently, I ran leg #3 in a time of 0:38:09 (6:56 minutes per mile pace).  However, these are the moments that make the Wasatch Back a fun and memorable event.

After getting a few hours of something sort of resembling sleep in Van #1, our team got ready for their final legs.  However, I cannot complain because it was absolutely freezing outside and my teammates woke up in frost-covered sleeping bags.  Early this Saturday morning, I completed my final leg and the most challenging leg for Runner #3 of the Wasatch Back Relay.  The 7.9 miles of descents and ascents to and around the Jordanelle Reservoir absolutely tested my conditioning.  My mile splits were as follows: 5:25, 5:52, 5:48 (these first three miles felt great), 7:16, 7:23 (felt the burn on these middle two miles), 6:46, 6:37, and 5:07 (just kicked it into gear to finish off of these last 2.9 miles).  It felt great to finish this leg with an average pace of 6:25 (total time: 50:41)!  What felt even better was crossing the finish line in Park City at The Canyons with all of my teammates (I could not be more proud of them).  This was the third year we finished the Wasatch Back and we achieved a team best pace of 9:36 minutes per mile (total time of 30:21:29)!

Finally, I completed a short non-running workout after the race, which consisted of 300 sit-ups and 30 push-ups.