Rosswog Running Blog

It felt great to get caught up on my sleep and recover a little bit from yesterday’s brutal Steeple Chase.  With that said, I was still able to get in a nice mid-morning, 5.4-mile run up 3330 to meet up with my Ragnar friends for a the Bonneville Shoreline Trail for a group run.  We knocked out a 10k without and back which entailed a brutal climb up Lakeline Drive (just off of Thunderbird Drive).  Then I finished up my daily non-running routine with a 5.5-mile descent back to home. 

For my daily non-running workout, I just completed 300 sit-ups.

Five-Minute Plank Challenge: 2:00

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

After a few though run this weekend, I took it relatively easy today and made it a recovery day.  However, I was still able to get out for an evening, 4.2 mile run up to the Smith-Kiln Chimney and back.

This morning after a 0.4 warm-up jog to the bus stop, I meant up with my friend Dave and we ran our typical route from the International Center taking the airport Bike Path to North Temple and 2400 West and back.  The total distance of this run was 7.6 miles at a relatively easy pace. 

For my daily non-running workout, I was able to complete 300 sit-ups and 60 (50 lbs) curls.

Five-Minute Plank Challenge: 2:00

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

Following work, I knocked out 2.2 miles on the tread mill before heading home.  After I got home, I went out for an evening run up to 3300 South and 1100 East and back.  The total distance of this run was an even 2.0 miles at an easy pace.

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

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: another serving of oatmeal

This evening before the Wasatch Back, I went for a short run up to the Smith-Kiln Chimney at the Brickyard shopping Plaza and back.  The total distance of this run was 4.1 miles at an easy pace.

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

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of oatmeal of breakfast

Getting a bright and early start this morning, I meant up with my Wasatch Back team at 4:30 am for the drive up to Logan for our 7:00 am start for what is my team’s fourth time running this relay (my third time in Van #1). In typical fashion we arrived at the Utah State track around 6:25 am and still had to get checked in and through the safety meeting. As a result, we just barely made it to the start line for the announcement of team #155 Shoulda Bought Puts: Team of Sams (if you don’t understand the name, don’t worry, inside jokes). Our first runner, Greg, got us off to an excellent start. Being the last running in van #1, I just had to patiently wait and support my teammates. Thirty minutes into the afternoon, I finally received the slap bracelet and fished the final climb over Avon Pass and descended down the windy dirt road into Liberty. I wore my racing flats and almost sprained my foot on the descent. However, this was the best downhill running that I have been able to do in a long, long time and they degree of difficulty was much less than last week’s Steeple Chase. Overall, I completed the 6.9 miles into Liberty in a time of 39:41 (i.e., a 5:45 pace) and I was really happy with it since it beat my goal pace of six-minute miles. After spending the day in my bright green recovery socks, eating some pasta, and cheering on my teammates, I was psyched for my second run which was an 8.1-mile jaunt up East Canyon. I started this run at 8:42 which was the perfect time in the evening. This leg started out relatively flat and did some serious climbing over the last two miles with decline at the end toward the exchange. The way the evening turned to the darkness of night by the end of the leg and since I was able to run so well on the flats to gain some serious momentum going into the climbs at the end, leg #18 turned out to be my best ever run at the Wasatch Back. I was able to run it in 52:07 (i.e., a 6:26 pace) with the following splits: 5:57, 6:18, 6:19, 6:27, 6:29, 6:20, 7:09, 6:41, and 0:27. Ask my teammates, I was beyond psyched (beating my goal pace of 6:30) at the end of this run and wanted to get right back on the course; however, I had to wait until the morning for my final run.

Following a stay over at Lynne’s (my mentor and friend from work) house which resulted in my best night of sleep ever during the Ragnar--it was only three hours, but I was completely out.  In addition, it was great to get some real food in the form of  a delicious pasta dinner prepared by friend and annual team supporter, Dan.  By 8:10 am I was ready to rock my last leg, a flat 5k through Heber to the Rocky Mountain Middle School.  My legs were sure felt heavy for the first mile with a 6:09.  I thought that I would fall short of my six minute goal pace.  So, I just started to focus on the turnover and the breathing knowing that it was going to take a patience to increase me speed (in other words, my legs had not burst in them at all).  My second mile was 5:56 and I knew I had a chance to run a sub-six minute-pace 5k if I kept everything together.  Fortunately, I was able to perfectly time the one stop light on the course which help up a number of runners then it turned into an all out sprint to the finish with my third mile being 5:48 followed by a 0:34 tenth.  A total time of 18:27, which is a 5:57 pace!!!

Through all three legs (18.1 miles), I was able to achieve a 6:05 pace which is my fastest Wasatch Back ever and my best race since last year’s Deseret New Marathon!  After four years, I was finally able to put together three strong legs (i.e., no lateness to an exchange or stomach problems to slow me down this year)!

Most importantly, I was able to build stronger friendships among my colleagues from work as we motivated and pushed each other to succeed over a very challenging course.  As a team, we finished our 4th Wasatch Back in a solid time of 31:08:54 (i.e., 9:44 team pace) and I could not be more proud of my teammates the gritty performances that they delivered.