Rosswog Running Blog

Ground hog day; that is the same recovery-day workout as yesterday:  after I got home from work, I jogged 4.1 miles up to the Smith-Kiln Chimney and back before calling it day.  These slow, low mileage days are great; that is, they really satisfy my lazy side and are a necessity of my training regiment.

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

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: another serving of oatmeal for breakfast

I’m hoping to get in this type of early morning workout in on Tuesdays and Thursdays (i.e., except on weekends, I’m not a morning runner).  Consequently, I arrived at work early this morning and after a 0.3 warm-up jog, I headed out from the International Center along the airport bike path to North Temple and 2400 West and back.  For this 7.6-mile run, best splits yet since I started my long right-knee-and-shin recovery!  That is, total time of 52:26 (6:54 pace) with the splits of: 7:08, 6:54, 6:25, 6:45, 6:50, 7:01, 7:12, and 4:11.  The wind really pushed me all the way out to 2400 West and it was a fight all the way back to the International Center, thus solid splits on the way out and slower splits on the way back.  I finished up this workout with a 0.2-mile jog before reporting to the office.

For my non-running workout, I was able to complete 300 sit-ups and 60 (50 lbs) curls.

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: small oatmeal for breakfast (i.e., slept in a little bit)

I took the day off work to make final preparations for my CFA exam (i.e., all day tomorrow). As a result, I went for a mid-afternoon 12.2 run up to the Mt. Olympus Trailhead & back. Not only a great uphill run, but I really needed the practice running downhill with the Wasatch Back and Des Marathon coming up this month and next, respectively.

My 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: a serving of oatmeal and pears

During my lunch break from the CFA exam, I was able to get in a 2.2-mile jog around the University of Utah campus which was nice (beautiful day).  After I got home from what is always a brutally tough six-hour test, I lazily plopped down on the couch and watched the rebroadcast of the Prefontaine Classic on Universal Sports which got me motivated and out for any evening run.  For this run, I went up to Skyline High School, completed on lap around the track before heading over to REI then back to home.  The total distance of this run was 12.55 miles at a relatively easy pace.  Also, the best part was that it was another great downhill workout where I'm slowly building back up some speed (i.e., essentially learning to run downhill again because with all the injuries that I have gone through with my right leg, my natural reaction is to put on the breaks when descending).

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

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a big serving of oatmeal and apples before the exam

This Sunday early afternoon, I jogged down to my old stomping grounds, Granite High School and attempted a Yasso 400 speed workout. I was able to complete this workout, but my splits took a beating (worst Yasso 400 ever): I’m contributing this wall I hit on split #4 to the afternoon heat and my sore right knee acting up (it just seemed to lose its range of motion). Not even posting my splits on this one, but the after of the 400s was just north of 1:30.

After this brutal track workout, I jogged up to OfficeMax to pick up a few binders before jogging back to home. The total distance of this work out was 10.1 miles.

I was able to get in a second workout in the evening by heading over to Big Cottonwood park in my NB minimalist shoes and completing 7 laps before returning to home. In total, I was able to get in 8.7 miles at a 7:52 pace.

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: another serving of oatmeal for breakfast

Following a busy day at work, I headed home and out for an evening run.  For this workout, I ran 4.2 miles up the Smith-Kiln Chimney and back at an easy pace.

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

Five-Minute Plank Challenge: 2:00

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

This Tuesday, I was able to get in a nice 6.3 mile run into Sugar House and back.  My right knee still feeling a little stiff and sore from Sunday’s attempt at an interval workout, I kept it an easy pace (8:55 minutes per mile).

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

Five-Minute Plank Challenge: 2:00

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

Following a busy Wednesday at work, I was able to get in 3.2 miles on the treadmill before heading home.  In order to get in a little extra mileage, I went out for a 0.9 mile easy pace run around the neighborhood before calling it a day.

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

Five-Minute Plank Challenge: 2:00

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

Due to a long day at work and me right knee still being sore from Sunday, it was definitely a recovery day as I just hit the treadmill after work for 2.1 miles at a very slow pace before calling it a day. 

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

Five-Minute Plank Challenge: 2:00

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

Another recovery and taper day (at least that is what I’m calling it) for the Steeple Chase, so I just got in 2.1 miles by running over to Big Cottonwood Park and completing three laps around the softball complex before heading back.   By the way, my right knee is feeling better.

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

Five-Minute Plank Challenge: 2:00

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

Completely outside my comfort zone, I ran the Wahsatch Steeple Chase today.  I really had no idea how brutal this race was going to be beforehand (i.e., I knew it was going to be challenging, but no idea).  Thankfully, due to our enormous snowpack, they altered the course cutting it from sixteen miles to what was supposed to be thirteen miles, but ended up being fourteen miles.  This alteration was called the “Dude Peak Route” which eliminated the extremely difficult terrain that caused runners to be airlifted to safety two out of the last three years.  Arriving at the Memory Grove starting line (after a 0.9 mile jog down from the mouth of City Creek Canyon) five minutes the 6:00 am start (I know, cutting it close as always), I’m glad I did not have that much time to think about the race ahead of time.

After the starting gun sounded, the first three miles I cursed; that is, one mile up the Memory Grove road then two miles up a solid, but pretty steep trail on the west side of City Creek Canyon.  I actually held back knowing that it was going to get much more difficult and I would be no match for the experienced trail runners.  Looking back on it, I should have held back even more because it seemed like over the next ten miles everyone passed me until we returned to the City Creek Canyon road for the final mile in which I was able to cruse back down to Memory Grove.

I have never walked during a race until now because the steepness was way too steep at times.  These extremely steep inclines were like a roller coaster, straight up, straight down, then up again, and so on.  The worst part is that after I got all the way to the top, I did not have the opportunity to enjoy all the hard work that I put into climbing on the way down.  I was breaking it all way down in order not to spill out like some of the very brave runners that flew by me.  Due to the technical terrain, it really seemed like I was going at the same speed down course as I did going up.  The chopping sound of the life flight helicopter above served as a good reminder that I just needed to be in survival mode.  However, it was different having so many runners pass me on a downhill run.  To sum it up, it was like a solid road cyclist entering an extremely difficult mountain bike race with very little experience off of the road.

With all of this said, trail runners are a neat crowd and it was really cool to hang out with them for a few hours at the post-race festivities and just enjoy the beautiful Saturday afternoon.

Before catch the Trax back home, I did recover from this beyond challenging trail race with a 2.20-mile jog to the Gateway Mall to pick up a Rag Mag for the Wasatch Back.

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

Five-Minute Plank Challenge: 2:00

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

It felt great to get caught up on my sleep and recover a little bit from yesterday’s brutal Steeple Chase.  With that said, I was still able to get in a nice mid-morning, 5.4-mile run up 3330 to meet up with my Ragnar friends for a the Bonneville Shoreline Trail for a group run.  We knocked out a 10k without and back which entailed a brutal climb up Lakeline Drive (just off of Thunderbird Drive).  Then I finished up my daily non-running routine with a 5.5-mile descent back to home. 

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

Five-Minute Plank Challenge: 2:00

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

After a few though run this weekend, I took it relatively easy today and made it a recovery day.  However, I was still able to get out for an evening, 4.2 mile run up to the Smith-Kiln Chimney and back.

This morning after a 0.4 warm-up jog to the bus stop, I meant up with my friend Dave and we ran our typical route from the International Center taking the airport Bike Path to North Temple and 2400 West and back.  The total distance of this run was 7.6 miles at a relatively easy pace. 

For my daily non-running workout, I was able to complete 300 sit-ups and 60 (50 lbs) curls.

Five-Minute Plank Challenge: 2:00

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

Following work, I knocked out 2.2 miles on the tread mill before heading home.  After I got home, I went out for an evening run up to 3300 South and 1100 East and back.  The total distance of this run was an even 2.0 miles at an easy pace.

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: another serving of oatmeal

This evening before the Wasatch Back, I went for a short run up to the Smith-Kiln Chimney at the Brickyard shopping Plaza and back.  The total distance of this run was 4.1 miles at an easy pace.

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

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of oatmeal of breakfast

Getting a bright and early start this morning, I meant up with my Wasatch Back team at 4:30 am for the drive up to Logan for our 7:00 am start for what is my team’s fourth time running this relay (my third time in Van #1). In typical fashion we arrived at the Utah State track around 6:25 am and still had to get checked in and through the safety meeting. As a result, we just barely made it to the start line for the announcement of team #155 Shoulda Bought Puts: Team of Sams (if you don’t understand the name, don’t worry, inside jokes). Our first runner, Greg, got us off to an excellent start. Being the last running in van #1, I just had to patiently wait and support my teammates. Thirty minutes into the afternoon, I finally received the slap bracelet and fished the final climb over Avon Pass and descended down the windy dirt road into Liberty. I wore my racing flats and almost sprained my foot on the descent. However, this was the best downhill running that I have been able to do in a long, long time and they degree of difficulty was much less than last week’s Steeple Chase. Overall, I completed the 6.9 miles into Liberty in a time of 39:41 (i.e., a 5:45 pace) and I was really happy with it since it beat my goal pace of six-minute miles. After spending the day in my bright green recovery socks, eating some pasta, and cheering on my teammates, I was psyched for my second run which was an 8.1-mile jaunt up East Canyon. I started this run at 8:42 which was the perfect time in the evening. This leg started out relatively flat and did some serious climbing over the last two miles with decline at the end toward the exchange. The way the evening turned to the darkness of night by the end of the leg and since I was able to run so well on the flats to gain some serious momentum going into the climbs at the end, leg #18 turned out to be my best ever run at the Wasatch Back. I was able to run it in 52:07 (i.e., a 6:26 pace) with the following splits: 5:57, 6:18, 6:19, 6:27, 6:29, 6:20, 7:09, 6:41, and 0:27. Ask my teammates, I was beyond psyched (beating my goal pace of 6:30) at the end of this run and wanted to get right back on the course; however, I had to wait until the morning for my final run.

Following a stay over at Lynne’s (my mentor and friend from work) house which resulted in my best night of sleep ever during the Ragnar--it was only three hours, but I was completely out.  In addition, it was great to get some real food in the form of  a delicious pasta dinner prepared by friend and annual team supporter, Dan.  By 8:10 am I was ready to rock my last leg, a flat 5k through Heber to the Rocky Mountain Middle School.  My legs were sure felt heavy for the first mile with a 6:09.  I thought that I would fall short of my six minute goal pace.  So, I just started to focus on the turnover and the breathing knowing that it was going to take a patience to increase me speed (in other words, my legs had not burst in them at all).  My second mile was 5:56 and I knew I had a chance to run a sub-six minute-pace 5k if I kept everything together.  Fortunately, I was able to perfectly time the one stop light on the course which help up a number of runners then it turned into an all out sprint to the finish with my third mile being 5:48 followed by a 0:34 tenth.  A total time of 18:27, which is a 5:57 pace!!!

Through all three legs (18.1 miles), I was able to achieve a 6:05 pace which is my fastest Wasatch Back ever and my best race since last year’s Deseret New Marathon!  After four years, I was finally able to put together three strong legs (i.e., no lateness to an exchange or stomach problems to slow me down this year)!

Most importantly, I was able to build stronger friendships among my colleagues from work as we motivated and pushed each other to succeed over a very challenging course.  As a team, we finished our 4th Wasatch Back in a solid time of 31:08:54 (i.e., 9:44 team pace) and I could not be more proud of my teammates the gritty performances that they delivered.

After getting a great night of sleep at the Westgate Resort in Park City (I needed this so bad after being sleep deprived from the Wasatch-Back), I headed out a little after 5:00 am for a run around town.  When I started, the rain was pouring.  However, as the sun came up the rain let up and the mountains were just covered in a cool looking mist.  As I ran along the bike paths and through various Park City neighborhoods to the high school and back, I just kept it at a recovery pace and enjoyed the peacefulness.  It was a great 12.1 mile run.

I followed up this workout when I got back home with an evening run over to Big Cottonwood Park where I completed three laps around the softball complex before heading back.  The total distance of this run was an even 2.0 miles at an easy pace.

In the weight room of the Westgate, to was able to get in my daily non-running workout consisted of 300 sit-ups, 200 (20, 24 lbs) curls, 20 (50 lbs) bench-presses.

Five-Minute Plank Challenge: 2:00

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

It was an extremely busy day at work, thus I did not get my run on until early in the evening.  For this run, I hit the treadmill and was able to get in 3.2 miles at a really slow pace.

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

Five-Minute Plank Challenge: 2:00

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

Before work this beautiful Tuesday morning, I went out for a run from the International Center to and around the airport bike paths to North Temple and 2400 West and back.  The total distance of this run was 8.1 miles at a relatively easy pace (i.e., 7:59 minutes per mile).

In regards to my daily non-running workout, I completed 300 sit-ups and 60 (50 lbs) curls..

Five-Minute Plank Challenge: 2:00

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

Following work I hit the treadmill for 2.2 miles at an easy pace before catch the bus home. After I got home, I went out for an evening run up to the Smith-Klin Chimney and back for a total distance of an even 4.0 miles at an easy pace.

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 of peaches

This morning I got to work early and went out for my typical International Center morning run; that is, to and around the airport bike paths to North Temple and 2400 West and back.  The total distance of this run was 8.1 miles at a relatively easy pace (i.e., 7:59 minutes per mile).

For my daily non-running workout, I was just able to get in 300 sit-ups and 60 (50 lbs) curls.

Five-Minute Plank Challenge: 2:00

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

Following a busy week at work, I hit the treadmill for a 10k at a relatively easy pace before calling it a day.  I’m looking forward to getting out on the Des-News course and getting in some serious hill workouts this weekend.

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of oatmeal and peaches

This morning I biked up to the Hogle Zoo to finally begin my Des-News Marathon training.  Now that the Wasatch Back is over (what a great race), I can finally start to really focus on my favorite marathon.  Starting at the 15.6 mile mark on the course (i.e., just above the Zoo), I ran the course to Liberty Park (i.e., Crest View, Wasatch, University, South Temple, 300 East, and 800 South).  I accomplished this 10.6 miles run at a 7:12 pace which is not too bad (felt pretty relaxed the entire way).  I then did the tough part of running the 3.4 miles back up to the Zoo to get me bike. 

After running a few errands during the day, I got out for a nice evening run in my NB Ninimus trail shoes where I completed four and a half laps (6.2 miles) around the park’s dirt trail at an easy pace (8:08 minutes per mile) before calling it day.   

Besides a 16-mile bike ride, I was also able to get in 300 sit-ups.

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of peaches and a bowl of whole-wheat pasta

Okay, after reading about Fiddy’s amazing Wasatch Back run up Guardsman in the Des News and actually seeing the video, all I can say is that 1:07 is completely sick for 7.2 miles and over 3100 feet of elevation gain.  Needless to say, very impressed!!!  Since I have not run the Ragnar leg for a few years, I was motivated to run both what my team refers to as Ragnar’s Little Sister and The Ragnar legs (both completely vindictive and merciless). 

So, I started my journey out with a morning bike ride from Rocky Mountain Middle School in Heber, to Charleston, though Midway, to the Wasatch Mountain State Park Visitor’s Center (thus, leg’s 31-32 of the Wasatch Back).  Only at two places did I have to jump off my bike and hop over a few sandbags to wade through a river that had jumped its banks on to the road.  When I got to the Visitor’s Center, I could see why the Little Sister Ragnar was 0.4 miles shorter this year; that is, due to flooding there is a detour around the Visitor’s Center so the first 0.4-mile relatively flat stretch (more like 0.25-0.3 of a mile, so there must be a little backtrack on SR 224) up Warm Spring Drive was taken off.  Not wanting to take the time to find the 3.2-mile starting line, I just timed myself from the normal 3.6 starting line.  Overall, it turned out to be a nice climb that I was able to complete the 7.6 miles in 1:21:45 (10:45 pace).  I was able to keep a solid pace all the way up with only a short stop due to a wolf wandering on to the road to look at me then thankfully taking off.  I think I could get this under 1:20, but 1:07 is just beyond my understanding.  In my book, this run is comparable to a half-marathon (in other words, 7.2 miles + 3000 vertical feet = 13.1 miles)

After taking a short break to down some liquids, I descended to Deer Valley then on to the Park City Trail system where I got completely lost.  I was trying to run the final two legs of the Wasatch Back (i.e., legs 35 and 36) to the Park City High School finish line.  However, I got off on the wrong trail and what was supposed to be 14.2 miles end up being 15.8 miles of running then a few miles of walking.  Thankfully a very nice runner was able to give me excellent directions and let me have some of her water because I was completely out and it was getting really warm.  Seriously, I cannot thank that kind runner enough!  I was finally able to find PCHS where my awesome dad was waiting to give me a ride home.  In summary, one heck of a workout!!!

In addition to the 10.1-mile bike ride from Heber through Midway, I was able to get in 300 sit-ups for my non-running workout.

Five-Minute Plank Challenge: 2:00

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

Since I did a few long runs this weekend, I decided to just stick to the treadmill and a short evening jog. Following work, I hit the treadmill for 2.2 miles then after I got home I jogged over to Big Cottonwood Park and completed three laps around the softball complex before heading back for a total of 2.3 miles.

For my non-running workout, I was able to achieve 300 sit-ups and 60 (50 lbs) curls.

Five-Minute Plank Challenge: two 1:20 consecutive planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving of peaches for breakfast

This morning, I got to work early and meant up with my friend Dave to run our standard route from the International Center, around the Airport Bike Path, to 2400 West and back.  The total distance of this run was 7.6 miles at just an 8:04 pace.  I then cooled down with a half mile jog on the treadmill before heading to the office.

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

Five-Minute Plank Challenge: two sets of 30-second regular and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a big salad for breakfast and two fruit smoothies

Finally, I was able to get in a bike ride to work this morning.  Riding into work at sunrise is always an exceptional ride.  Comparable to what I did last year in preparation for the Des-News Marathon, to get my body use to running on tired legs, I did an interval workout on the treadmill right after I locked up my bike.  In short, I completed six 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 36:05.  Then I did a 0.2-mile cool down at marathon pace.

Besides my 31.4-mile bike ride to and from work, my daily non-running workout consisted of 300 sit-ups and 100 (30 lbs) curls.

Five-Minute Plank Challenge: two sets of 30-second regular and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: oatmeal for breakfast

It was another day of getting to work early in order to get my run on.  Meeting up with my friend Dave, we knocked out 7.6 miles at 7:34 pace (total time: 57:41).  It was a perfect June morning for running; that is, relatively cool for this time of year.  I also hit the treadmill for a 0.5-mile cool down before heading off to work.

My daily non-running workout consisted of 300 sit-ups and 100 (30 lbs) curls.

Five-Minute Plank Challenge: two sets of 30-second regular and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: oatmeal for breakfast