Rosswog Running Blog

Following work, I hit the elliptical machine for 4.2 miles at an easy pace before calling it day. My right shin is feeling a little better, but it's still a little bit swollen and sore.

My non-running workout just consisted of 300 sit-ups.

5-minute Plank Challenge: did not want to put any more pressure on my right shin than needed

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: serving of mixed fruit

Not wanting to let my colleagues, friends, and fellow stair steppers down, I hit the stairs minus my 12lbs weight vest. Hey, it's Wednesday night, which translates into stair training night, at least until our Fight for Air Climb race on the 26th of this month. I was able to knockout 68 stair repeats for a distance of 3.4 miles at an easy pace. I then did a mile cool down on the elliptical machine before heading home for the night. Finally, I found out tonight that I was officially accepted into the 2011 NYC Marathon (i.e., they officially verified my qualifying time)!!!

In regards to my non-running workout, it was just another day of just 300 sit-ups.

5-minute Plank Challenge: planning to start up again on the weekend if my shin is strong enough

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: serving of mixed fruit and a veggie chili

I was feeling last night's workout in my shin, but it was not too bad (i.e., not as bad as Sunday). Following work, it was back to the elliptical machine and I completed 4.1 miles.

For my non-running workout, it was another recovery (code for lazy) day of 300 sit-ups.

5-minute Plank Challenge: planning to start up again on the weekend if my shin is strong enough

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: serving of mixed fruit

After twelve straight days at work, I was just sluggish and had to really dig down deep to grind out 16.1 mile on the Elliptical. I was just happy to complete this workout. Thank goodness it's Friday!

My non-running workout consisted of another recovery day of 300 sit-ups and I short 30-second wall sit.

5-minute Plank Challenge: planning to start up again on the weekend if my shin is strong enough

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: serving of mixed fruit and whole wheat pancakes

This morning, I jogged 3.3 miles down to the Salt Lake Running Company for a Group run.  However, my right shin/ankle was so sore that it caused me to go at a much slower pace than normal, as a result, I missed the group by almost 5 minutes and of course I was never able to catch up.  So I just followed behind the main group up to Sugar House Park and completed one lap around the outer trail of the park before heading back to the store.  The total distance of this run was 5.0 miles at an easy pace.  I then ran 3.4 miles back to home before heading off to an American Lung Association meeting with our Fight for Air Climb volunteers.

I went for another run later in the evening with the objective getting in some mileage without too much pain by running around the trail at Big Cottonwood Park.  However, I only made two laps around the park before my right shin was throbbing.  Consequently, I hobbled back home and called it day after just 2.7 miles for this evening run. 

Happy Super Bowl Sunday!  My busy work scheduled continued today in that I flew out to Charlotte in the mid-afternoon; however, I was able to catch the second half of The Big Game from my hotel’s gym.  Having not run all day, when checking into the Marriot I asked the receptionist where the gym was located; therefore, from this question and from all the running gear that I was wearing, he directed me to the stairs instead of the elevator so I could get in an extra workout while checking into my room.  Now that is service!  Needless to say, I dropped my bags in my room and headed back down the stairs to the gym.  I stuck to the elliptical machine for this workout and was able to get in 25.1 miles while watching the Packers triumph over the Steelers and the numerous post-game shows (in total, the workout lasted 3:53.08).

Before leaving for Charlotte, I was able to get in my non-running workout of 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (working my way back into plank shape)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  serving of mixed fruit, a fruit smoothie, and a bowl of whole-wheat rice

Following a busy workday at the Charlotte office, I jogged 2.4 miles around UNCC campus then hit the Marriot’s elliptical machine for a 3.8-mile run.  My right shin and calf were pretty swollen from yesterday’s workout; therefore, I packed it in ice for twenty minutes then soaked it in the Jacuzzi for twenty minutes then returned to the ice packs.  This hot-cold treatment seemed to bring down the swelling.

My daily non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  lean turkey whole-wheat sandwich and a big salad

After another busy day at work in Charlotte, I headed to the gym and knocked out 3.2 miles on the treadmill.  This was not a fast 3.2, but my right ankle and shin seemed to hold up all right (i.e., started to get a little tired and sore near the end, but not too bad.  I then switched to the treadmill and completed another 3.2 miles before calling it a day.

In regards to my daily non-running workout, I completed 300 sit-ups and 50 (20 lbs) curls.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  an apple

I woke up early this morning and headed right to my hotel's gym where I was able to get in a nice 2.0-mile jog on the treadmill before heading off to the airport to return home to Salt Lake City.  Once I got back into town, I headed off to work to get caught up on a few things and to meet up with my colleagues, friends, and Fight for Air Climb teammates for an hour-long training session on the stairs (i.e., Wednesday Night means stair racing).  For this workout, we altered it by adding on flat stretch a base and top of our three floors.  In one hour, I was able to complete 53 repeats while wearing my 12 lbs weight vest, which equals 3.5 miles (i.e., 2.65 in stair miles multiplied by 1.33 to account for the extra distance).

For my daily non-running workout, I completed 300 sit-ups and 50 (20 lbs) curls.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  two Blue Machine fruit smoothies and a veggie wrap

I’m an enormous Coach Jerry Sloan fan, so today was a very sad day for my Jazz, the game of basketball, and team sports in general.  Hopefully my Jazz can acquire some players that have more respect for the coaching staff and the sport.  While watching news clips from resignation press conference, I jogged 1.1 miles on the treadmill before switching to the elliptical machine for an easy pace 5k.

My daily non-running workout consisted of just 300 sit-ups.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a fruit and two lean turkey sandwiches.

Following a busy work week, I hit the elliptical machine for 5.1 miles at an easy pace.  I did not want to go too hard on my recovering right shin before tomorrow’s 10k race.

In regards to my daily non-running workout, I completed just 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (felt really exhausted after this one)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a fruit and vegetable soup

Today was my second race of 2011, the Salt Lake City Track Club Winter Series 10k.  This race went much better than my first time out.  Even though I woke up with a swollen and sore right shin and ankle, it was absolutely not as bad as two weeks ago where I ran the 5k in this series in an official time of 21:00 and a watch time of 20:46.  As a result, I was aiming for a sub-40:00 10k today.  I thought if everything really went smoothly, I could maybe just get under 38:00.  Considering  my slightly swollen right ankle and the since my once trusted Garmin 405 just went out on me the other day (i.e., the bezel does not work at all--permanently locked--so I can only tell the time and date on it), any finishing time under 40 minutes I would be happy with. 

After meeting up with a few of my friends and Wasatch Back teammates from the office, the race started shortly after 10:00 am.  For the first mile, I was a little stiff from not having warmed up, but after the first mile I kind of went into cruise control.  Not having a way to judge my pace, I just tried to keep the lead pack in view.  Near the 5k-turnaround marker the lead pack went flying past me on their way back to Saltair.  Needless to say, these guys are fast and there was no way I was going to come close to keeping up with them; therefore, I just wished them luck as the flew by making the course look way too easy.  I just kept my focus on my form on the way back and the last mile-and-a-half seemed to go particularly slow.  Thinking I was going to finish in the high 37s or low 38s, it was a pleasant surprise to see 0:36:48 on the clock as I passed the finish line.  In summary, two weeks after running a twenty-one minute 5k, I’m making progress and hope to continue it so I’ll be ready for the stairs in two weeks.

Following the race, I went to the office in order to get caught up then to get some time in on the elliptical machine.  I was able to complete 19.2 miles on the elliptical before calling it a day.

For my non-running workout, I completed just 300 sit-ups.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a fruit and lean turkey sandwich on whole wheat bread

Today was by far the most beautiful day in the Salt Lake Valley for 2011; that is, sunny and upper 50s.  However, I was really stiff and sore from yesterday’s 10k (especially my dreaded hamstrings).  It’s funny, if you are continuously doing recovery workouts on the treadmill and the elliptical machine then bust out a sub-6:00 pace 10k, your body sure feels it the next day.  With the Salt Lake Marathon almost two months away, I have my work cutout for me. 

Anyway, I headed out into the perfect weather and jogged 3.6 miles over to the Lions Recreation Center they back to home just to test out my leg.  I had to dig down deep (i.e., I was seriously thinking about calling it day due to the soreness), but I could not resist the nice weather (i.e., it was the first day that I was wearing shorts for an outdoor run this year) I headed out for a run up to the REI, down to Kinko’s, back to home, then to Harmons to pick up some groceries before returning to home and calling it a day.  My total mileage from this run was 15.7 miles at an easy pace.

My non-running workout consisted of another 300 sit-up day.

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a fruit and big serving of veggie chili

I love sleep!  Taking a half day of PTO today to attend a later morning meeting at the American Lung Association, I just slept in and I will call it recovery from a nice weekend of running.  However, I did make it out for a morning 6.5-mile run up to the Holladay Library and back (total time 59:25; an average pace of 9:09 per mile).  For this run I tested out my new Garmin 310 (i.e., I’m in the process of mailing the 405 in to be replaced) which is bigger and a little bit different than the 405 I’m use to, but it performed really well.

For my non-running workout, it was another day of 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a fruit

Today was a recovery day for me in that following a busy day at work I headed straight to the gym and knocked out 4.2 miles on treadmill at an easy pace.  My hamstrings are still a little bit tight from Saturday’s 10k, but improving.

My non-running workout consisted of 300 sit-ups and 30 reverse curls (50 lbs).

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a fruit and a big salad

Following work, I went for a run outside to test out my new Garmin 310.  A snowstorm was moving into the Valley and the wind was just beyond blustery; therefore, I was not able to complete a full lap around the International Center before ducking back into the office for relief.  The total distance of this run was an even 4.0 miles at an easy pace.

Since it was Wednesday, I hung out at work and meant up with my colleagues and friends for a stair workout in order to prepare for the Fight for Air Climb.  In total, I was able to get in 105 repeats while wearing a 12 lbs weight vest.  By my calculations, the total distance of this workout was 5.25 miles.

In regards to my non-running workout, I was able to complete 300 sit-ups.

Five-Minute Plank Challenge:  2:10 (made my back just a little bit sore)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a fruit and whole-wheat pancakes

Once I got home from work, I headed out for an evening run over to Kinko’s to get a few colored copies made for our Fight for Air Climb and back.  The total distance of this run was 4.6 miles at an easy pace (i.e., 9:43 minutes per mile).

For my non-running workout, it was another 300 sit-up day.

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  an apple

After a busy workweek, I hit the treadmill for 8.2 miles at a relatively easy pace.  I broke this run up in that I completed the last mile in my Vibram Five Fingers, which gave my feet a good workout.

My daily non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  an apple and oatmeal

Since it was Saturday, I woke up early and jogged 3.3 miles down to the Salt Lake Running Company to meet up with the gang for a group run.  In total, we knocked out 6.5 miles at a relatively easy pace by running down to the store and completing two laps around Liberty Park before heading back.

I followed this workout up by jogging back to Liberty Park and completing another lap around the park (4.1 miles) before meeting up with one of my Fight for Air Climb teammates to head down to the IHC Hospital in Murray to run some stairs.  At the hospital, I completed three repeats of the 14 flights of the tower.  My hamstrings began to tighten up, so I took it pretty easy during this half of a mile climbing stairs. 

After I got home, I went out for one more run, this one was a 6.4 mile jaunt up to the Holladay Library and back.  This extra was not only to get in some extra miles, but also to renew some books

In regards to my non-running workout, I was just able to get in 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving a green peas

With the Fight for Air Climb less than a week away, I skipped my typical morning run to put in some last minute preparation from the race organization perspective.  As a result, I ended up going out for a Sunday evening run and, of course (i.e., with my luck), it turned out to be a three-hour-plus easy pace run through a snowstorm.  For this workout, I started out with no predetermined course, but knowing I needed to get in around nineteen miles.  As a result, I ended up combining parts of a bunch of my running routes together by heading over to the Cottonwood Country Club, up to Olympus Hills Park, over to Skyline High School, then to REI, down to Sugar House Park, and back to home.   The total distance of this run was 19.65 miles and I only almost biffed it really bad once on some black parking lot ice.

In regards to my non-running workout, I was able to complete 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of mixed fruit

This evening I went out for an easy-pace errand run down to FedEx Office (i.e., to get some material printed in regards to this weekend’s Fight for Air Climb) and to the grocery store on the way back.  The total distance of this run was 5.2 miles.

For my non-running workout, I was able to get in 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

 Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a fruit smoothie

Today, I hit the treadmill after work and ground out 4.5 miles at a relatively pace.  It was a grind because the two nice treadmills at my work’s gym are out of order; therefore, I had to use one of the old rickety ones (the belt is anything but smooth).

My daily non-running workout consisted of the typical 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a fruit smoothie

For the first time in a couple of months, Wednesday Night did not equal Stair Night.  In short, I found out that they wanted to do a spot on my team as a part of the Fight for Air Climb feature on Good Morning Utah (live at 5:45 am tomorrow).  Consequently, figured it was better to get some sleep then to stay late and run stairs at work.  We’ll just say I commenced my tapering for Saturday’s big race.  So instead of running stairs, I ran 4.2 miles at an easy pace up to the Smith-Kiln Chimney and back. 

In regards to my non-running workout, I was able to sneak in 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of mixed fruit

Early this morning, before work, I made a brief appearance with my extremely supporting and outgoing Fight for Air Climb team on Good Morning Utah from the Wells Fargo Center.  Check out the footage at the following link:

http://www.youtube.com/watch?v=tC7VrGf8oUU

Between the live news tapings, I ran up and down the 23 floors of the Wells Fargo Center with a few of my friends twice.  Each time up the building equals a quarter of a mile, so we got in a good mile going up and down the stairwell.

After I got off of work, I headed home then out for an evening run over to the Cottonwood Country Club and back by way of Wal-Mart for a total distance of 7.4 miles at an easy pace.

My non-running workout just consisted of 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of mixed fruit and a serving of green beans

Following a busy week at work, I headed home and out for an evening errand run down to FedEx Office and back.  The total distance of this run was 5.2 miles at an easy pace.  Fight for Air Climb tomorrow!!!

For my non-running workout, I was able to complete 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of mixed fruit

In short, one of the toughest workouts that I have ever put my body through!

Okay, for the details….  This was my second year competing in the Fight for Air Climb and this year I also volunteered to help organize the race and a team for the race.  Overall we raised a good sum of funds for the American Lung Association of Utah especially my team of extremely outgoing colleagues and friends who raised a total $6,244.  Very awesome!  Also, as a team we ran up the 23-floors of the Wells Fargo Center just over 260 times.  Another impressive feat!  Thanks to everyone for truly going above and beyond for this race, our team, and the cause!!!

In regards to my race, starting with some of my friends just after 6:30 am, I was able to complete a 3:54 run to the top on my first try; therefore, besting my fastest time from last year by 34 seconds.  It sure felt great to run without my 12 lbs weight vest that I have been wearing during my stair workouts!  However, as the five-and-a-half hours of stair intervals went on (quarter of a mile for each interval), I just got slower and slower.  My legs were not sore or stiff, but my energy level just seemed to be getting lower and lower; that is, much lower than what has happen on my thirty-plus mile training runs.  Near the end of the race, all that I truly knew was that I was not in a good place, but I just kept picking up my legs until they shutdown the stairwell and unplugged the timing mats. I ended up with 31 climbs which was double and one of what I did last year.  However, this year I was in no condition to run home.  My splits were as follows:  3:54, 4:28;4:40; 4:51; 4:43; 4:53, 4:45, 4:49, 4:58, 4:50; 4:51; 5:14; 5:15; 5:12; 5:29: 5:32, 5:27; 5:26; 5:31; 5:24; 5:32; 5:44; 5:53; 6:08; 6:14; 6:12; 6:31; 6:34; 6:32; 6:18; and 6:08 (average lap of 5:25).  I ran my last lap with my friend (and former FBRer, mogli) who ended up in a first place tie with an incredible 34 climbs!

Actually, I did not feel too bad after the stair race, but while trying to recover, it was apparent that I did not intake enough liquids in that I could not keep anything down.  Before the race, I had toast and a Clif Bar and during the race drank 48 ounces of water and two GUs.  However, I usually drink 24 ounces during a marathon and consume three GUs; therefore, considering the humidity in the stairwell, I undershot and paid the price for it.

My non-running workout consisted of the 300 sit-ups I did before heading to downtown for the stair race.

Five-Minute Plank Challenge:  unable to get in

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  too dehydrated

I woke up this early this morning not being able to keep down an ounce of liquid.  Knowing how much energy I spent yesterday running the stairwell, I knew it was going to be an exceptionally long recovery process unless I was able to get some IVs in me.  As a result, I head to the hospital where they informed me I was suffering from server dehydration.  After three liters of IV, I was much better!  I spent most of day in bed resting, but I was able to get out for a 2.2 mile jog over to Big Cottonwood Park, three laps around the softball complex, and back. 

For my non-running workout, after recovering most of the day, I did get in 300 sit-ups.

Five-Minute Plank Challenge:  needless to say, temporarily on pause

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  again nothing

Made to work today to keep my Cal-Ripken streak alive for at least another day!  Actually, really not sick, but just need food, but I know I have to be patient with working myself back on solid food.  Following work headed home and out for an evening run up to Saint Marks Hospital and back by way of Big Cottonwood park for a total distance of only 2.2 miles; that is, even though I’m feeling much better, I’m just lacking energy.

I was able to achieve 300 sit-ups for my non-running workout.

Five-Minute Plank Challenge:  will start this back up when I have more energy

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  nothing again