Rosswog Running Blog

After a solid night of sleep, I went out for a middle distance-run at an easy pace.  Since I’m exactly one week away from running my first trail race, I do not want to push it and wear out my legs, but I still want to accomplish my minimum 60-miles-per-week of running. Consequently, my aim is to put some miles in at the start of the week in order to taper at the end of the week.  Also, my legs felt pretty good after yesterday’s long, but slow paced run; therefore, hopefully my plan is working.

Anyways, for this workout I ran up to Oakridge Elementary and completed one lap around the school’s trail before heading back home by way of Olympus Hills Park and the vacant lot which use to house the Cottonwood Mall then over to Big Cottonwood Park where I completed a single lap around the softball complex.  The total distance of this run was 11.2 miles.

My non-running workout for this Sunday consisted of a 60-second plank on elbows and toes, 200 sit-ups, 25 push-ups, and 15 metronomes.

Happy Labor Day!  Ironically, I rolled out of bed this morning and ran to work.  Since I’m taking some time off of work before and after my upcoming trail race, I just want to get all the lose ends tied up before I take off to Oregon.  However, today did not feel anything like a workday because I was able to get in a pleasant 9.9-mile morning run to work and after a short stint in the office, an enjoyable 9.5-mile run back for a total distance of 19.6 miles at an easy pace.

While at the office, I managed to stop by the gym and complete 200 sit-ups, 25 push-ups, 20 (50 lbs) butterflies, 150 (50, 40, 30, 16 lbs) curls, and 20 (50 lbs) reverse curls.

For my pre-work sub-6:00-am workout, I ran up the Brickyard Plaza chimney (from the historical-record plaque at the base of the chimney, I found out it’s officially called the Smith-Kiln Chimney) and back for a total distance of 4.2 miles.  Since I was wearing my regular running shoes (i.e., not my Vibram Five Fingers--I'm suspending the use of these shoes until after my trail race this Sunday) I was able to complete a longer than normal wakeup run.  As far as my running workout goes, this was it; that is, today was absolutely a recovery/tapering day for me.

In regards to my non-running workout, I completed 200 sit-ups, 25 push-ups, 40 (30 lbs) curls, and 20 (50 lbs) reverse curls.

Since I had a busy and long workday ahead of me in terms of meetings,  I made it a point to get my entire workout in before 6:00 am.  As a result, I got out of the house just after 5:00 am and ran down to the Calvin Smith Library and returned a few videos before heading back. The total distance of this run was 4.5 miles and it was all at an easy pace since I'm tapering for this weekend’s race.  Also, the nice and cool morning air really woke me up for the busy day ahead.

In addition, I was able to get in 200 sit-ups and 25 push-ups before heading off to work.

Following a long night of practicing my presentation for work, I only had time to get in a short 0.3-mile jog before heading back to the office.  Luckily, I’m tapering for my big trail run (however, I do need to get in some more sleep).  In addition, I did not leave the office until late in the evening due to having to tie up a number of loose ends before heading off to Oregon.  However, after I got home I did manage to run over to Big Cottonwood Park and complete eight-and-a-half laps around the softball complex before heading back home.  The total distance of this run was 4.2 miles at an easy pace.

Lastly, my non-running workout consisted of 200 sit-ups and 25 push-ups.

Following a busy and long day of work, I took the opportunity to catch up on my sleep today.  Consequently, I went on a late morning run to wakeup by legs before catching my flight to Portland, Oregon.  This run involved running up the Smith-Kiln Chimney at the Brickyard then up to Harmon’s to pick-up a few groceries before heading back home.  The total distance of this run was 4.1 miles and since I’m tapering for Sunday’s race I kept it at an easy.

After arriving in Portland, I met up with my Aunt and Dad to drive down to Bend which is located in Central Oregon.  On the way, we stopped for a break at the base of Mount Hood and I had an opportunity to run a trail up from the west-end of Government Camp to Glade Trail which leads to the Timberline Lodge (the outside of this lodge was used in the movie The Shining).  It was nice to breath the cool and clean air of the Great Northwest while running through a picturesque pine tree forest.  The up-and-back distance of this relaxing run was 1.8 miles.

I was also able to get in a short non-running workout that consisted of 200 sit-ups and 25 push-ups.

My first full day in Bend (the day before the big trail race) was a busy day.  To start off my day, I went on a mid-morning run up to the West River part of town to get some breakfast with my Aunt, Uncle, and Dad.  Following breakfast, I ran through Drake Park then up to the FootZone running store on Wall Street to pickup my race packet.  Needless to say, it’s always an exciting experience to check out all the goodies in the race packet and the free t-shirt (for this race, we received red shirts with a cool Xterra design on the front).  In additional, at the packet pick-up, you have the great opportunity to meet runners from all over the place and this race was no exception in that I met a couple from Los Angeles and a group from Philadelphia.  Following the packet pickup, I headed over the Old Mill District part of town to check out where the race was going to start and finish. 

After talking to a couple of Xterra employees who were helping setup some tents about the layout of the course, I jogged back to the FootZone to attend the Xterra University with last year’s defending National and World Champion, Max King.  It was an educational experience not only to get Max’s insights on the course, but also to learn about how he trains; that is, he’ll be logging 110 per week in preparation for the NYC marathon (his first real marathon), at times he has logged 130-140 miles per week (while working full-time as a chemical engineer), he stressed it’s import to give the same effort--not speed--when running up hills (so you do not slow down after you have competed the hill), and he’s also a big believer in minimalist shoes. 

Following the Xterra University session with Max, I ran over to my Aunt and Uncle’s place on Hawthorne for some pre-race carb-loading before biking back to my Great Uncle’s house on Cumberland.  The total distance of all of this running around was 5.1 miles and with the exception a single mile that I ran at marathon pace just to test out my legs, I kept the speed to an easy pace.

In regards to my non-running workout, besides the 2.1-mile bike ride back to Cumberland, I was able to get in 200 sit-ups and 25 push-ups.