Rosswog Running Blog

Heading out in the morning snow (a good six inches) and sleet, I jogged 0.65 of a mile over to Big Cottonwood Park to meet up with Soren, my SLRC buddy, for a run.  In order to get some practice in on the Salt Lake Marathon Course, we ran up to Olympus High School the followed the course on Holladay Boulevard to 6200 South down to Van Winkle over to 4500 South and 700 East before returning to the park.  Considering that we were hit with flying snow from passing snowplows and ran on the snowy and slick roads, our 7:36 pace for this 11.3-mile run was pretty good.  For my cool down, I jogged the 0.65 of a mile back to home.

In the afternoon, I ran a few errands by jogging up to the Brick Yards Shopping Plaza and back.  The total distance of this run was 5.10 miles.

Finally, for my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank.

Following a great night of sleep, I headed out for a morning run before attending my monthly volunteer committee meeting with the American Lung Association.  For this chilly morning run, I headed down to Granite High School to run the bleachers (i.e., to practice for the Fight for Air Climb); however, they were covered with ice, so I headed back home.  The total distance of this run was 4.5 miles at an easy pace.

On my commute home from work, I jogged across town to get the bus and to get in an extra 1.8 miles before calling it a day.

In regards to my non-running workout, I was able to accomplish 300 sit-up, 30 push-ups, a 90-second wall sit, and a 60-second plank.

Following work and to avoid the blizzard of the decade, I stayed indoors and knocked out 10.1 miles on the treadmill at a relatively relaxed pace (i.e., 7:37 minutes per mile).  It was a pretty boring workout since the gym’s television was down due to the storm.  It’s going to be a fun/interesting Turkey Trot 6k this Thursday!

My non-running workout consisted of 300 sit-ups, 30 push-ups, a 90-second wall sit, a 60-second plank, and 60 (50 lbs) curls.

Following a busy day at work, I hit the treadmill for a short recovery run.  I was able to get in 2.9 miles at an easy before heading home.  After I got home, I took a short 1.2-mile jog around the neighborhood before calling it a day.  I figured to keep the workout short and slow today in order to be ready for a twenty-plus mile workout tomorrow.

For my daily non-running workout, I completed 300 sit-ups, 30 push-ups, a 90-second wall sit, a 60-second plank, and 60 (50 lbs) curls.

Happy Thanksgiving!  First of all, I do not do well in cold weather (running wise or anything else) and for me it was beyond cold this morning in Salt Lake City.  Secondly, I had never signed up for a Turkey Trot before due to the cold.  However, three weeks ago a few of my running friends from work motivated me to sign up for City Creek Cold Turkey Run (i.e., a 6k race).  At the time, thinking that it would be a nice autumn day, I figured that it would be a great opportunity to get in a twenty-plus-mile run by running to and from the race.  Still wanting to accomplish a long run, I decided to wake-up early, suck it up and head out into the cold.  It was 12 degrees and the wind chill made it even colder.  I’ll have to post a pic, but I wore five layers (i.e., the one time I had hyperthermia from running was due to not having enough layers, so I always wear plenty of layers), my Under Armor tights, grocery sacks between my shoes and socks (i.e., in order to run through the snow), mittens, a neck gator, an extra thick stocking cap, and safety glasses to keep my eyes from freezing up.   Packing a thermos full of hot water, I headed out for the 8.7-mile jog up to the starting line at the State Capital Building.  Two miles into this run, I knew keeping my hands warm was going to be my big challenge as I clinched them within my mittens and just continuously rubbed my fingers together.  I would be lying if I said I did not think about calling it a day at this point by turning around and going back to my warm home.

After running up windy State Street (i.e., I figured to get in some extra practice for my next marathon, I would follow the Salt Lake Marathon course to downtown), I was glad to reach the starting in order to spend fifteen minutes next to the campfire to warm up my hands.  Not surprisingly, my friends from work were there and ready to go.  Four minutes after 9:00 am (which seemed like an eternity while standing in the cold) they finally started the race.  While running up City Creek Canyon, my left hand went completely numb because I had my mitten rolled slightly down my hand from when I started my Garmin watch.  Consequently, on the way back down the Canyon to the finish line at the Capital Building, I was pretty much focusing on getting movement and feeling back into my left hand.  In short, it just felt great to finish the 3.85 miles in a time of 23:56 (i.e., 6:13 minutes-per-mile).  After the race I headed straight back to the camp fire to warm-up, enjoy some delicious post-race muffins, and talk to my friends from work that both ran terrific races considering the brutally-cold weather.  As the sun started to heat up the Salt Lake Valley into the high 20s, I jogged 8.55 miles back to home.  Overall, I’m glad I competed in and finished this race, plus I have a feeling this will not be my last Turkey Trot (it now has to be one of my running traditions).

In regards to my daily non-running workout, I completed 300 sit-ups, 30 sit-ups, a 90-second wall sit, and a 60-second plank.

Following a busy week at work, I headed home and out for a late evening run.  While listening to my Jazz win an awesome game over the Lakers, I jogged over to Big Cottonwood Park and completed eight laps around the softball complex before heading back.  The total distance of this run was 4.3 miles at an easy pace.

My non-running workout consisted of 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank.

Early this Saturday morning, I jogged 3.4 miles up to the Salt Lake Running Company to join up with the gang for a group run.  For this run, we headed up to Liberty Park and completed three laps around the park before heading back to the store.  The total distance of this run was 7.9 miles (2.9 miles at marathon pace and 5.0 miles at an easy pace).  After picking up a new pair of Adidas Sequence running shoes, I jogged the 3.4 miles back to home.

While watching another epic Utah-BYU game (17-16 win by my Utes), I completed my non-running workout of 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank.