Rosswog Running Blog

This Sunday morning I completed my once-a-year run to the historic Fort McHenry.  For this workout I start at my sister’s house on Yolando Road and run over to Saint Paul Street then following the Baltimore Marathon Course down to the Inner Harbor and out to and around Fort McHenry before heading back.  It’s really a neat experience to see the sunrise over harbor.  Also, I saw a number of early-morning runners getting in some miles around the Inner Harbor and quite a few Miami Dolphin fans already starting their tailgate parities in preparation for today’s game against the Ravens.  The total distance of this run was 14.7 miles at an easy pace (i.e., 8:36 minutes-per-mile).

In regards to my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and a 60-second plank.

Inspired by Bonnie’s run to Fells Point and since I have not run through this famous location since the 2008 Baltimore Marathon, I headed out for a morning run down to the Inner Harbor running around the cobblestone street of Mount Vernon Place on the way down.  Once at the Inner Harbor, I ran along the waterfront through East Harbor (which has really been developed over the past couple of years and contains the new Legg Mason skyscraper) and past Little Italy to Fells Point.  While I circled Fells Point taking in all the little markets and shops, I thought to myself that I’m pretty lucky to have run Fishermans Warf and Fells Point within the last three weeks.  Needless to say, running absolutely makes traveling so much fun!!!  Then I headed back around the Harbor and climbed the Battery Avenue stairs to the top of Federal Hill.  After running around the Samuel Smith statue, I headed over to Camden Yards and ran Eutaw Street (since they are replacing all the seats in Orioles Park, the ballpark looked kind of barren) before heading back to my sister’s house.  The total distance of this run was 14.1 mile at a relaxed pace.

Back in snowy Salt Lake City, it was absolutely a recovery day for me.  I completed 0.6-of-a-mile jog on the treadmill during a break from work.  Then following work, I went for a 4.2-mile, easy pace run up to the Smith-Kiln Chimney at the Brickyard Shopping Plaza and back while listening to the amazing overtime win by my Jazz over the Heat (by the way, Paul Millsap had one of the best performances that I have ever seen by a basketball player).

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

Since it was a busy, busy, busy day at work, I was only able to get in two short runs.  After work, I completed an even 2.0 miles on the treadmill before heading home.  Then I went out for a late night 2.2-mile jog up to Saint Mark’s Hospital and back by way of Big Cottonwood Park.

My daily non-running workout consisted of 300 sit-ups and 30 push-ups while I caught the very end of nice win by my Jazz over the Magic.

Happy Veterans Day!  For the first time since July 14th (i.e., before the Deseret News Marathon), I completed an interval workout on the treadmill!  After some stretching and a half-mile run at warm-up pace, I completed three 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 17:50.  After the first half-mile at 5:21 pace, I was really feeling it me left hamstring and was unsure if I could continue.  However, I made it through and my hamstring seemed to adjust to the speed.  This workout was a great reminder that I have a long way to go until I get to where I want to be with my running.  I finished up my treadmill workout by doing a half-mile cool-down at marathon pace and a 0.4-mile easy pace jog.

After I got home from work, in order to stretch out my legs from that interval workout, I jogged an even 2.0 miles around my neighborhood before calling it a day.

Taking a break from work, I hit the treadmill to watch the second half of the Jazz-Hawks game in which my Jazz got their fourth consecutive comeback win (third straight on the road)!  For this workout I ran 11.6 miles at a relatively easy pace (i.e., 7:47 minutes per miles).

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

If you have not checked out today’s WSJ, there is a great book review on Unbroken.  I found it to be an inspirational article on the story of Louis Zamperini who was a record-setting Olympic miler before heading off to WWII.  In short, his plane was shot down and he was stranded on a life raft in the Pacific for 47 days before being captured and surviving a POW camp.  Laura Hillenbrand is the author of Unbroken and through researching for her renowned Seabiscuit book, she noticed that Louis was always on the 1930’s sports pages for his running and wondered whatever happened to him (i.e., not knowing anything about his WWII experiences).  In addition, Laura is suffering from a debilitating disease which makes writing about Louis inspiring.  I’m a big fan of running and history books, so I cannot wait until Unbroken hits the shelves.  If anyone has interest in reading this WSJ book review, here’s the link:

http://online.wsj.com/article/SB10001424052748703514904575602540345409292.html

This Saturday morning I ran 3.4 miles down to the Salt Lake Running Company to meet up with the gang for a Sugar House Park run.  Once at the park, I completed a single lap around the parameter loop of the park then four laps around the inner loop of the park before returning to the store.  The total distance of this run was 10.4 miles at relatively easy pace (i.e., 7:10 minutes per mile).  After picking up my Cold Turkey City Creek Canyon 6k race packet, I jogged the 3.4 miles back to home.

While listening to my Jazz make their fifth consecutive comeback win, I completed my non-running workout of 300 sit-ups and 30 push-ups.