Rosswog Running Blog

This Sunday morning, I woke up early and jogged three-fourths of a mile over to Big Cottonwood Park where I met up with my friend Soren and we proceeded to knock out 11.1 miles at a relatively easy pace (i.e., two mile at marathon pace and a 7:08 minutes per mile average pace). For this workout, we ran up to 2000 East and over to Sugar House Park then took a lap around the inner loop of the park before heading back.  It was great practice on miles 4.5 to 8.5 of the Salt Lake Marathon course.  Also, we did complete ten miles in a time of 1:11:38. 

In order to get in a stair workout, I followed this run up by jogging over to Granite High School and completed 55 repeats on the slushy-snow covered bleachers.  Hopefully by next weekend the snow will be cleared from the bleachers.  On the way back home, my legs just felt like, to use a coach Sloan term, mash potatoes.  Running stairs really exemplifies how weak my legs truly are.  I believe there is a stair climbing machine in the corner of my work’s gym; therefore, I’m going to dust it off and give it a try because as of right now, I’m in no shape to complete very many climbs for the Fight for Air Climb, my upcoming stair race at the end of February.

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

After putting in some solid miles this past weekend and a long day at work, it was definitely a recovery Monday for me. Consequently, after I got home from work, I went out for a late evening run around my neighborhood and up to Millcreek Elementary. On the way back, I ran through the parking garage at Saint Mark’s Hospital and noticed the stairwell next the elevator. As a result, I took the opportunity to run do two stair repeats (12 floors) before heading back home. In total, I was able to get in 4.2 miles at a slow pace and I discovered a new place to get in a stair workout.

In regards to my non-running workout, I was able to get in 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank on elbows and toes.

Following work, I ran on the treadmill for an even 2.0 miles at an easy pace before heading home.   When I got home, I put on the new weight vest (set to 12lbs) I just purchased then headed out for an evening run.  In order to get in some more practice on the stairs, I ran up to Saint Mark’s Hospital and ran the stairs at both the west and east parking garages (19 flights) then ran around the block between 3900 South and 4500 East and 1300 South & 1100 East.  I repeated this loop around the block and stair routine twice before calling it day.  In total, I was able to get in 5.1 miles at a relatively easy pace.

Lastly, for my non-running workout, I completed 300 sit-ups, 30 push-ups, a 90-second wall sit, and a 60-second plank on elbows and toes.

At the end of my work shift, I hopped on the treadmill and jogged 1.2 miles before heading home.  While listening to my Jazz lose a tough game to the Miami Heat on my walkman, I completed my daily running workout.  For this run, I headed up the Smith-Kiln Chimney at the Brickyard and back by way of Big Cottonwood Park where I completed two laps around the soft ball complex.  The total distance of this run was 6.1 miles at an easy pace.

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

Getting a little tired of the all the easy pace miles this week, I was psyched to get in an interval workout today.  However, after I got off work and headed down to the gym and I felt like I had very little energy while I was stretching.  So, I warmed up with a one-mile-tempo run on the treadmill by just increasing the speed up to 9.2 before commencing the interval part of my workout.  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 17:53.  In short, I was just relieved to finish my third 11.2-speed-half-mile because the workout was really tough (i.e., my lungs were heavy and my body was just sore).  I cooled down with 0.7 of a mile at marathon pace followed a 1.5-mile jog.  This workout was just another reminder that I have a long ways to go to get into the shape that I want to be in.

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

Following another busy workweek, I hit the treadmill for a 11.2 miles. I steadily increased the speed throughout this workout and ended up completing 2.5 miles of this distance at marathon pace while the rest of the mileage was at a relatively easy pace (my overall average pace of 7:13 minutes per mile). In addition, after I arrived at home I went out for a 1.1-mile jog around the neighborhood before calling it a day.

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

This Saturday morning, I woke up after a great night of sleep and jogged 3.4 miles down to the Salt Lake Running Company to meet up with the gang for a group run. For this workout, we ran up to Sugar House Park completed one lap around the outer trail of the park--by the way, most of the snow has ready melted along this trail--then four laps around the inner road of the park before heading back to the store. I was able to average a pace of 6:48 minutes per mile and my splits for this run were: 6:57, 7:53, 7:18, 6:31, 6:25, 6:40, 6:37, 6:45, 6:44, 6:14, and 3:22 (total time of 1:11:26 and we hit the ten-mile mark at 1:08:06). After recovering in the store from this really exhausting run (i.e., my running buddy Soren really outpaced me for second half of this run), I jogged the 3.4 miles back to home.

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