Rosswog Running Blog

This Sunday morning, I woke up early and jogged 0.65 of a mile over to Big Cottonwood Park to run with my buddy Soren.  It was just drizzling and when we started out, but it progressively came down harder throughout the run.  Since it was un-seasonally warm, the rain never turned to snow.  For this run, we ran up and over to The Blue Plate Diner on 2100 South then ran miles 3.5 to 10.5 on the Salt Marathon Course.  When we got past Murray-Holladay Road on Holladay Boulevard, we cut down the street that the Post Office is on and ran the scenic Walker Lane rout to Highland Drive before heading back to the park.  The total distance of this run was an even 16.0 miles at a relatively easy pace (i.e., 7:45 minutes per mile).  However, we were completely soaked and it was a tough and challenging workout, but much needed.  I then cooled down by jogging the 0.65 of a mile back to home.

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

5-minute Plank Challenge:  2:05 (another PR, but brutally harsh)

After a busy Monday at work, I hit the treadmill for 2.0 miles at an easy pace before deciding to head home and out for an evening run over up to Crest View Elementary and back by way of Big Cottonwood Park and completing five laps around the softball complex. The total distance of this evening run was 4.4 miles at any easy pace.

My non-running workout, I completed 300 sit-ups, 30 push-ups, and a 90-second wall sit.

5-minute Plank Challenge: 1:30 (a setback today, but after my evening run, I just could not last that long)

Following work I hit the treadmill for 1.6 miles at a relatively easy pace before deciding to head home and out for an evening run.  For this 4.6-mile run, I ran up to the Smith-Kiln Chimney then around the Brickyard Shopping Plaza before heading back to home.

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

5-minute Plank Challenge:  2:10 (a PR and a good bounce back from yesterday’s 90-second plank)

After a busier than even normally busy day at work, I met up with a few of my colleagues to prep for the Fight for Air Climb by running the stairs in our office building.  For this stair training run, I tried out my weight vest on it (I set it for only 12 pounds, but for some reason it feels very heavy to carry around; that is, I’m not use to clothing weighting that much).  In 25 minutes, I made it up the three stories of our building 40 times (by my calculations, 2 miles) which was better than my previous record of 32!  By the way, I was so happy to remove my weight vest after this workout.  My longer term plan is to use this vest for the last few miles of my long runs. 

Following our stair workout, I hit the treadmill for a 4.2 mile run at a very relaxed pace.  It just felt great just to run on level ground!

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

5-minute Plank Challenge:  2:15 (another PR and this was followed by a plank I could hold for only 90-seconds because my colleague from work kept my laughing the entire time while he tried to hold his plank)

I hit the treadmill after work for a quick one mile run before heading home and out for a 5.2-mile evening run up the Smith-Kiln Chimney and around the Brickyard Shopping Plaza and back.   Do to the dark, fog, and from just being tall and clumsy; I almost knocked myself out on the way back home from this run when I ducked under some low hanging twigs but ended up ramming the top of my head straight into a big branch.  A big time stinger to say the least!

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

5-minute Plank Challenge:  2:20 (another PR)

Following another 60-plus hour work week (one month down of this schedule and probably two more to go until things settle down and I can at least cut back to around fifty), I was so done.  In short, it was a very tough 14.2-mile workout on the treadmill (average pace of an even 7:00 minutes per mile).  I tried to fight through heavy legs from my stair workout on Wednesday, a sore core from my week of planks, and a still throbbing head from running into that tree yesterday.  By the way, I still cannot believe the latter happened and it still feels like someone knocked me over the head with a baseball bat.  However, this is what you get when you are tall and run like a freaking out-of-control ninny around town late at night.  When I feel better, I’ll laugh about it. 

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

5-minute Plank Challenge:  2:25 (another PR and my core is absolutely feeling sore today)

Have a great Christmas weekend!

Merry Christmas!  Okay, after a short night of sleep I headed out for a 6:00 am Saturday-morning run by jogging 0.65 of a mile over to Big Cottonwood Park.  I met up with with my running buddy Soren and we knocked out our infamous 5.25-mile hill workout up to the Mt. Olympus trailhead.  My legs were especially heavy on the way up and we touched the gate in a respectable time of 47:46 (splits: 8:49, 8:30, 8:16, 9:44, 10:03, and 9:53).  By the way, for the last mile of this ascent, I felt that the work I have been doing on the stairs was paying off in that my legs were not wearing down as fast.  The cold morning air seemed to clear my head especially on the 5.25-mile decent.  Following workout, I jogged the 0.65 of mile back to home to fill up my water bottled and grabbed my breakfast (i.e., two slices of delicious banana-nut bread) before heading back out.  Since I needed to get in some practice on the stairs, I ran down to Granite High School and accomplished ten quick bleacher repeats before returning to home and calling it a day.  The total distance of this run was 4.9 miles at a relaxed pace.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, and a 90-second wall-sit.

5-minute Plank Challenge:  2:00 (knocked out two two-minute planks; that is, building up for a run at a 2:30 plank)