Rosswog Running Blog

For the second Sunday in a row, I woke up to run in a snowstorm.  After a 0.65-mile jog over to Big Cottonwood Park, I met up with Soren and we ran south on 1300 East to the Van Winkle Expressway.  Then we proceeded to knock out miles 16.0 to 23.2 of the Salt Lake Marathon course, which entailed running over to 4500 South and 700 East up to 500 East then north to Liberty Park.  Following a lap around Liberty Park, I proceed through the continuous snowfall back to Big Cottonwood Park.  The total distance of this run was 14.7 miles at a slow but not really an easy pace (total time of exactly 1:55:00, which equals a 7:50 pace); that is, not only was the snow slowing me down, but my legs were just plain tired.  I finished up my daily run by jogging 0.75 miles back to home.  Overall, it was a great work and provide an excellent experience with running the second half of the Salt Lake Marathon course.

Besides shoveling my driveway and sidewalks twice today, my non-running workout consisted of 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank.

Lastly, I just realized for my Monday-Sunday weekly miles that I have been keeping track of since I started running in April of 2005, this week’s 76.7 total miles is a personal record (thanks in large part to my long run on Thanksgiving)!  However, even though my legs feel relatively good, I do not plan on breaking this record any time soon because I rather put in five fewer miles in exchange for more speed play.

It was absolutely a recovery day for me; that is, I went out for a run after work but kept the pace really slow (i.e., considering the snowpack, this was easy to do).  For this late evening run, while listening to my Jazz win their sixth consecutive game (this one over the Bucks), I jogged around the neighborhood before heading over to Big Cottonwood Park.  There were wide pools of standing water at the park (i.e., it must have been pretty warm during the day) that were filling the air with a cool steam (the same steam you get when placing an unfrozen ice-cube tray into the freezer) due to the 12-dergree temperature.   It was a pain to run around these pools, but made for a surreal feel.  I eventually made my way over to the snow-packed track circling the softball complex.  As I completed five laps around the softball complex, I was glad I wore my Brooks Cascadia trail running shoes.  I then called it a day and jogged back home completing a total distance of 6.2 miles.

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

Following a really busy week at work, I decide to make today a recovery day.  Consequently, late in the evening, I visited the treadmill and was able to run for 4.2 miles at a relatively easy pace before calling it a day.

For my daily non-running workout, I was able to get in 300 sit-ups, 30 push-ups, a 90-second wall sit, a 60-second plank on elbows and toes, and 60 (50 lbs) reverse curls.

Tonight, I was able to finally get in stair running training for my Fight for Air Climb that is less than three months away.  I started out with a one-mile warm-up run on the treadmill before meeting up with one of my friends from work to hit the stairs.  Our building is consists of only three stories, but it’s a lot better than running up ice-covered bleachers at the local high school.  In just over 25 minutes, I completed the climb of our stairs 32 times.  Since I decided to run with two 8-lbs dumbbells, this workout was pretty brutal.  I’m relieved that I still have almost three more months to get into stair climbing shape.  To conclude my daily running workout, I did a 3.6-mile cool-down run on the flat treadmill.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, a 90-second wall sit, a 60-second plank on elbows and toes, and 40 (50 lbs) curls.

Following work, I hit the treadmill for a quick 1.7 mile run at an easy pace before heading home.  I then bundled up and went out for a 5k easy-pace, evening run around the neighborhood and up to Saint Mark’s Hospital before heading back by way of Big Cottonwood Park.

In regards to my non-running workout, I completed my new typical routine of 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank on elbows and toes.

Following a busy week at work, I hit the treadmill for a tempo run.  From Wednesday night stair workout, my quads were pretty sore.  However, once I got into a rhythm on the treadmill, the soreness started to dissipate.  Gradually increasing the speed from 7.0 to 10.2 throughout this workout, I completed 4.1 miles at an easy pace and 9.0 miles at marathon pace (I finished this treadmill half-marathon in a time of 1:29:54).

For my daily non-running workout, I was able to complete 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank on elbows and toes.

Since it was a red-burn day along the Wasatch Front, the Salt Lake Running Company Group was meeting up at the Utah Olympic Oval in order to avoid the Inversion.  Needing to catch up on my millage after a long workweek, I completed a total of 66 laps, which equates to just over 18.3 miles (average pace of 7:28 minutes per mile).  Fortunately, running with the SLRC group and the USA speed skating practice that was taking place made the laps go by quickly.

Besides a 7.8-mile bike ride in the afternoon to run some errands, I completed 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank on elbows and toes.