Rosswog Running Blog

I set my alarm for this morning to go off at 5:30 am in order to have plenty of time to meet up with a couple of friends for a 6:30 am run.  However, there was an alarm-clock malfunction and when I woke up and looked at my watch, it was 6:31.  Consequently, I quickly got dressed and filled up my water bottle then ran a half a mile over to Big Cottonwood Park where thankfully my friends were patiently waiting for me.  After apologizing (i.e., the one setting up the group run should not be late), we ran up to Olympus High School then down to 6200 and over to the Van Winkle Expressway taking the Salt Lake Marathon course over to 700 East and 4500 South before heading back to the park.  The total distance of this run was 11.15 miles at a 7:10 average pace (of this distance, one mile as at marathon pace).  I felt great for the first four miles then my bothersome hamstring started to slowly tighten up; therefore, it is very frustrating since I have a marathon in exactly two weeks.  With that said, I’m trying to keep focused on how far I have progressed over the last month with my hamstring.

After a 0.65-mile jog back home, eating some breakfast, and icing my hamstring, I headed back out for a run over to the Lion’s Recreation Center then over to Smith’s and back to home.  The total distance of this run was an even 6.0 miles at an easy pace.

While watching my Broncos lose another tough game (this time to the Jets), I completed my non-running workout of 300 sit-ups and 30 push-ups.

It was a late night of packing; therefore, a short night of sleep before catching an early morning flight to San Francisco. Following a busy day in the office, I headed out for an evening run down The Embarcadero to Fisherman’s Warf, then up to Ghirardelli Square before heading back to my hotel on California. The total distance of this run was 4.7 miles at any pace. I pretty much decided to have a recovery day today in order to go on an early morning run tomorrow to the Golden Gate Bridge.

For my non-running workout, I was able to complete 300 sit-ups and 30 push-ups.

This morning, I woke up just before 6:00 am and headed out to Pier 1 and down The Embarcadero, past Fisherman’s Warf, through Fort Mason, to Crissy Field, then to Fort Point at the base of the Golden Gate Bridge before heading back.  It was so foggy this morning that I could only begin to see that I was next to the Golden Gate Bridge when I was about a half-mile away and when at the Fort, I could only make out the base of bridge and the road above.  It was truly engulfed in the infamous San Fran fog.  Also, the waves crashing against the rocky shore (showering the running path) and the constant fog horn made for an unreal experience.  On the way back, I saw a group of tri-athletes (a dozen or so) swimming in the Bay at the Marina Green and as the fog started to let up a little bit as the sun came out it made for a scenic view of the Bay Bridge.  In total, I was able to get in 12.15 miles at a relatively easy pace (i.e., 8:04 minutes per mile).

Finally, for my non-running workout, I completed my typical routine of 300 sit-ups and 30 push-ups.

With the underdog, hometown, Giant’s defeating the Phillies yesterday afternoon; the city has a major case of baseball fever.  As a result, I needed and went out for a morning run down to AT&T Ballpark where I checked out the venue as I jogged around it.  What a neat ballpark (looks as cool in real life as on television) and the ability to see the field (at field level) through Triples Alley was unique to any ballpark that I have been to.  The excitement must be contagious because I knocked out a 6:35 mile while running back up The Embarcadero to Pier 23.  There are so many morning runners on The Embarcadero, thus it’s hard not to pick up the pace.  I then finished my run by pacing a Trolley car up California to Stockton (a really steep hill, but at sea level ascending it does not feel that bad).  The total distance of this run was 6/2 miles and with the exception of that one mile on The Embarcadero, it was at an easy pace.

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

After getting back from San Fran and discovering before I left that my team for the Ragnar Las Vegas Relay had become defunct due to a lack of runners, I just needed a recovery day. Consequently, after work I headed home and out for an evening run up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza before heading back to home. The total distance of this run was 4.2 miles at a relatively easy pace. In regards to the Ragnar Las Vegas Relay, I was really looking forward to this race (i.e., it was the perfect opportunity to test out my left hamstring before next week’s marathon) and to spending time with my running friends on the team. Needless to say, I’m disappointed that we will not be running the Ragnar this weekend. With that said, it’s great to be back home in Salt Lake City.

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

Following a busy day a work where I did notice that our noon PST came and went that my Ragnar team was officially a DNP.  I have never been classified as a DNP (or DNF); however, my team was not built to make up for the five runners that had dropped out.  So I’m going to have to live with it and learn from it.  Anyways, after a busy day at work, I jogged from my office building down to the airport bike path gate before catch the bus home.  Once at home, I went out for an evening run over to Big Cottonwood Park where I completed eight laps around the softball complex before heading back and calling it a day.  The total distance of these two runs was 5.1 miles at an easy pace.

In regards to my non-running, I was my typical day of 300 sit-ups and 30 push-ups.  Hopefully next week I can take some time out of my day to hit the weights.    

This Saturday morning, I ran 3.4 miles down to the Salt Lake Running Company for a group run. With the exception of our group leader (who was surprised to see me since she had no heard the unfortunate news about our Ragnar team disbanding), I met up with a whole new group of runners, which is neat and should be a good sign that we’ll have a large Saturday-morning group throughout the winter.  For this run, we ran up to Sugar House Park and completed one lap around the outer loop one lap around inter-road before heading back to the store.  The total distance of this run was 6.2 miles and I kept it at a relatively easy pace.  Unlike the past few group runs, I did not feel like pushing the pace during this on, but I felt content in helping out our leader in making sure all of our new runners knew the way.  I then jogged the 3.4 miles back to home as a little bit of rain began to come down (in other words, perfectly cool running weather).

After working on some of the logistics for the Fight for Air Climb that I am volunteering with the American Lung Association to help organize, I went out for an evening jog in my Vibram Five Fingers.  For this run, I ran up to Saint Mark’s Hospital and back home by way of Big Cottonwood Park, which included a lap around the softball complex.  The total distance of this run was 2.8 miles.

Lastly, my non-running workout consisted of 300 sit-ups and 30 push-ups.