Rosswog Running Blog

Okay, after reading about Fiddy’s amazing Wasatch Back run up Guardsman in the Des News and actually seeing the video, all I can say is that 1:07 is completely sick for 7.2 miles and over 3100 feet of elevation gain.  Needless to say, very impressed!!!  Since I have not run the Ragnar leg for a few years, I was motivated to run both what my team refers to as Ragnar’s Little Sister and The Ragnar legs (both completely vindictive and merciless). 

So, I started my journey out with a morning bike ride from Rocky Mountain Middle School in Heber, to Charleston, though Midway, to the Wasatch Mountain State Park Visitor’s Center (thus, leg’s 31-32 of the Wasatch Back).  Only at two places did I have to jump off my bike and hop over a few sandbags to wade through a river that had jumped its banks on to the road.  When I got to the Visitor’s Center, I could see why the Little Sister Ragnar was 0.4 miles shorter this year; that is, due to flooding there is a detour around the Visitor’s Center so the first 0.4-mile relatively flat stretch (more like 0.25-0.3 of a mile, so there must be a little backtrack on SR 224) up Warm Spring Drive was taken off.  Not wanting to take the time to find the 3.2-mile starting line, I just timed myself from the normal 3.6 starting line.  Overall, it turned out to be a nice climb that I was able to complete the 7.6 miles in 1:21:45 (10:45 pace).  I was able to keep a solid pace all the way up with only a short stop due to a wolf wandering on to the road to look at me then thankfully taking off.  I think I could get this under 1:20, but 1:07 is just beyond my understanding.  In my book, this run is comparable to a half-marathon (in other words, 7.2 miles + 3000 vertical feet = 13.1 miles)

After taking a short break to down some liquids, I descended to Deer Valley then on to the Park City Trail system where I got completely lost.  I was trying to run the final two legs of the Wasatch Back (i.e., legs 35 and 36) to the Park City High School finish line.  However, I got off on the wrong trail and what was supposed to be 14.2 miles end up being 15.8 miles of running then a few miles of walking.  Thankfully a very nice runner was able to give me excellent directions and let me have some of her water because I was completely out and it was getting really warm.  Seriously, I cannot thank that kind runner enough!  I was finally able to find PCHS where my awesome dad was waiting to give me a ride home.  In summary, one heck of a workout!!!

In addition to the 10.1-mile bike ride from Heber through Midway, I was able to get in 300 sit-ups for my non-running workout.

Five-Minute Plank Challenge: 2:00

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

Since I did a few long runs this weekend, I decided to just stick to the treadmill and a short evening jog. Following work, I hit the treadmill for 2.2 miles then after I got home I jogged over to Big Cottonwood Park and completed three laps around the softball complex before heading back for a total of 2.3 miles.

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

Five-Minute Plank Challenge: two 1:20 consecutive planks

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

This morning, I got to work early and meant up with my friend Dave to run our standard route from the International Center, around the Airport Bike Path, to 2400 West and back.  The total distance of this run was 7.6 miles at just an 8:04 pace.  I then cooled down with a half mile jog on the treadmill before heading to the office.

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

Five-Minute Plank Challenge: two sets of 30-second regular and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a big salad for breakfast and two fruit smoothies

Finally, I was able to get in a bike ride to work this morning.  Riding into work at sunrise is always an exceptional ride.  Comparable to what I did last year in preparation for the Des-News Marathon, to get my body use to running on tired legs, I did an interval workout on the treadmill right after I locked up my bike.  In short, I completed 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 36:05.  Then I did a 0.2-mile cool down at marathon pace.

Besides my 31.4-mile bike ride to and from work, my daily non-running workout consisted of 300 sit-ups and 100 (30 lbs) curls.

Five-Minute Plank Challenge: two sets of 30-second regular and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: oatmeal for breakfast

It was another day of getting to work early in order to get my run on.  Meeting up with my friend Dave, we knocked out 7.6 miles at 7:34 pace (total time: 57:41).  It was a perfect June morning for running; that is, relatively cool for this time of year.  I also hit the treadmill for a 0.5-mile cool down before heading off to work.

My daily non-running workout consisted of 300 sit-ups and 100 (30 lbs) curls.

Five-Minute Plank Challenge: two sets of 30-second regular and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: oatmeal for breakfast

Heading into the long Fourth of July holiday weekend with plans of some serious Des News training, I kept my running workout short and sweet for this Friday. In summary, following work I hit the treadmill for 4.2 miles at a relatively easy pace before calling it a day.

For my daily non-running workout, I completed 300 sit-ups and 70 (30 lbs) curls.

Five-Minute Plank Challenge: 2:00

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

This morning, I woke up and rode my bike down the Salt Lake Running Company to reunite with the gang for a group run.  Due to the number of races and vacations, they actually canceled our Saturday morning group run through the summer; however, they decided to host one this weekend so it was great to be back.  For this run, we ran up to Sugar House Park and completed one lap around the outer path and one lap around the inner lap before returning to the store.  The total distance was 6.4 miles at a good pace considering it was close to hundred degrees.  In short, it was great to catch up with Katie (our group leader) and the rest of the runners.

I followed this run up by biking up to the Hogle Zoo where I ditched my bike and ran nearly five miles up Emigration Canyon to a Greenhouse at 6181 East then I headed back down and followed the Des News Course all the way to around Wasatch Drive and Foothill Boulevard to Sunny Side Avenue where I cut back up to the Zoo.  The total distance of this run was 15.4 miles at an 8:11 pace in the heat (well over a hundred degrees).

In addition to my 16.0-mile bike ride up to the zoo and back, I was able to complete 300 sit-ups for my daily non-running workout. 

Five-Minute Plank Challenge: 2:00

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