Rosswog Running Blog

Another day of sleeping in!  Actually, I really need 8-hours of sleep to go at full strength.  The good thing is that I’m almost over my sleep deprivation from the Hood to Coast Relay.  Anyway, while my father paced me on his bike, I ran 4.2 miles at an easy pace across town to visit my dear Aunt Iris who is in a physical rehabilitation recovering from a stroke.  It was great to see her in good spirits and she is absolutely a fighter and making tremendous progress over the past few days.  My prayers are with her and it was neat to hear the physical therapist tell us that she has had such a positive attitude that it’s picking up the spirits of the other patients.  I have always and will always look up to my Aunt Iris.  Running back around Pilot Butte, I stopped off to visit with my Uncle George before heading back to my Great Uncle George’s for the day. 

In regards to my daily non-running workout, I was able to get in 300 sit-ups and 20 metronomes.

Five-Minute Plank Challenge: 30 second plank and side planks

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

This morning I headed out for a really long run.  My aim was to run from Bend to Mt. Bachelor to the summit and back thinking this would be around 36 miles.  However, I did not map out the actual mileage, so this was just an estimate that I soon realized was way off way off when I started seeing road signed indicating that Mt. Bachelor was 20 miles away.  Consequently, I figured I would not be running to summit, but set my sights on making it up to the Sunrise Lodge. 

With the exception of a few short downhills, it was all up hill.  After 20.6 miles of almost a continuous uphill run, I arrived at the Sunrise Lodge to find it was all closed up.  Since I needed to refill on water, a jogged another mile around the mountain to The West Village Lodge which thankfully was open for business.  I made sure to get a couple of waters and a Gatorade before starting my long descent back in to Bend.  Prior to starting out, I looked up at the top of Mt. Bachelor which is roughly a 5k straight up and thought to myself, "maybe next year."  The first 12 miles of my downhill run went well I was able to get both of the short uphill sections out of the way.  Then the things started to unravel.  First it was my left knee locking up a bit, then my back was twitching out a little bit, then I started to feel extremely empty and my stomach could not even bear the thought of downing a GU.  I was in trouble.  I staggered to the 7th Mountain Resort before being done.  I was just a downhill 10k from Bend, that is, I ran the Big Foot 10k last year which starts at the the 7th Mountain Resort and ends in Bend,  so I knew it was all downhill.  However, I was depleted (my Garmin said I burned over 5,000 calories in 5:32:17 and this was on no breakfast) and I could not go any further; 37.15 miles (second longest run for me ever) was as far as I would make it.  The forty-mile run will have to wait.  Luckily, my father came and picked me up and I spent the rest of the day refueling, trying to regain my body heat, and resting.  It was one heck of a workout and I want to finish it one of these days.

Before taking off in the morning on my adventurous run, I was able to get in 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

This morning I jogged across town while my father paced my on his bike to the south side of Pilot Butte where we visited my Aunt Iris in the rehab she is staying in.  After helping my Aunt check her e-mail on my new iPad, I jogged over to the library and spent  the day studying before jogging back to the rehab center for an evening visit with my Aunt Iris.  Then I went on a late evening jog back across town before calling it a day.  In total I was I able to get in 9.2 miles at an easy pace and my legs did not feel that tired after yesterday's long run.

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

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a cup of orange juice

Following a fun drive with my father up to the Portland Airport to catch a flight back home to Salt Lake City, I went out for a late evening run.  I kept this run short since I was feeling the need to get some sleep.  As a result, I jogged up to Saint Mark's and circled around the block to 4500 South and back.  The total distance of this run was just 2.7 miles.

For my daily non-running workout, I completed another day of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

Happy Labor Day!  Getting ready to go back to work after seven days entailed that it was going to be an extremely busy day.  As a result, I kept my run short for the second day on a row.  For this run, I jogged up to OfficeMax to run an errand and back for a total distance of 4.2 miles at an easy pace.

Beside a 5.2-mile bike ride to Kinko's and back to run another errand, my daily non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

It was back to work today after a very short night of sleep.  As a result, I was only able to get in a 4.1-mile easy pace run on the treadmill before heading to home and to bed.

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

Five-Minute Plank Challenge: 30 second plank and side planks

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

Still feeling sluggish from a little sleep deprivation, but I was able to get in some relatively (compared to the last few days) solid mileage today.  In short, after work, I jumped on treadmill and knocked out a 10k.

Starting to get back into my running groove, I hit the streets early this morning and ran 2.9 to the 3900 South Trax Station to catch the train then the bus to work.  It was a great workout with my 15 lbs backpack.  Once I got to the office, since I was already in my running cloths, I hit the treadmill for 8.2 miles before cleaning up then heading off to work.

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

Five-Minute Plank Challenge: 30 second plank and side planks

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

Following a really busy week at work especially for a four-day workweek, I hit the treadmill.  I kept a pretty easy pace and was able to complete 7.2 miles before heading home and calling it a day.

For daily non-running workout, it was another 300 sit-ups.

Five-Minute Plank Challenge: full Pedestal Routine with 10 reps facing down and on each side

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

This morning down 4500 South to the Jordan River Parkway trail where I took advantage of a teaser run hosted by the Salt Lake Running Company.  I ran to trail's south end about a mile or so after Gardner's Village before heading back.  In total, I was able to get in an even 20.0 miles at an easy pace.

While listening to the Utes lose a close game to UCS, I completed my non-running workout consisted of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

Late in the afternoon, I ran over to Big Cottonwood Park and completed seven laps around the softball complex before running up to Skyline High School.  On the school's track I completed ten laps before running down to Sugar House Park then back to home.  The total distance of this Sunday-afternoon run was 22.1 miles.

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

Five-Minute Plank Challenge: 30 second plank and side planks

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

Starting another busy workweek and after two long runs this weekend, I hit the treadmill for recovery run.  I was able to get in 4.1 miles at an easy pace.

My non-running workout, I completed 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

This morning I woke up early and ran 2.9 miles over to the 3900-South Trax Station and took the train to downtown then transferred to a bus to get to work.  Once at work, I met up with my friend Dave who is running the TOU marathon this weekend (his first marathon) for a taper run.  We were planning to just run four miles, but we ended up running 5.1 miles at a relatively relaxed 7:22 pace.  I then did a 0.3-mile cool down before heading off to work.

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

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a giant blueberry smoothie and a protein bar

Early this morning, I jogged 2.6 miles to Trax on my commute to the office.  Before reporting to work, I knocked out 3.6 miles on the treadmill which felt great.

My non-running workout consisted of 60 (50 lbs) curls and 300 sit-ups.

Five-Minute Plank Challenge:  full Pedestal Routine with 10 reps facing down and on each side

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a giant blueberry smoothie, a protein bar, and a very health sandwich at Whole Foods

I woke up with a nice head cold this morning (i.e., it has been going around at work).  As a result, I kept the running short and easy today by just completing 4.1 on the treadmill after work.

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

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a servicing of mixed fruit and a protein bar

My head cold was not any better today (i.e., a killer sore throat) so it was basically a repeat of yesterday in regards to my running; that is, 4.1 miles after work on the treadmill at an easy pace.

For my non-running workout, it just consisted of just 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  an enormous veggie sandwich, a protein bar, and a giant blueberry smoothie

Good Luck to Everyone Running the TOU Marathon Today!

I went out for an early morning run this Saturday which involved running over to Big Cottonwood Park and completing four laps around the park's outer trail. Then I jogged over to the Holladay Library then Kinko's to get in a few errands before returning to home. The total distance of this workout was a relatively short 10.1 miles. I say “relatively short” because I usually run well over 15 miles on Saturday's; however, my cold seems to be turning into the dreaded flu. So I figured to keep it short and spend more time catching up on my sleep.

During Utah's route of BYU, I completed my non-running workout which consisted of just 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

So I have the flu and I need to take a business trip to San Francisco tomorrow, ugh! However, it's never a good time to have the flu. Consequently, I decided to keep my workout out relatively short and at an easy pace this morning by jogging up past Westminster College to East High School and back. The total distance of this run was 10.65 miles and I consumed the entire 32 oz of water that I was packing. Plus my joint were sure sore. After I returned home, I had a good breakfast then it was off to sleep for the remainder of the day.

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

Five-Minute Plank Challenge: 30 second plank and side planks

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

Flying in to Oakland then taking the BART to the other side of the Bay, I arrived in San Francisco in the middle of the afternoon.  Still feeling under the weather, I took a short nap before taking a nice 6.6-mile evening jog over to Ghirardelli Square then to Pier 39 before returning to my hotel.  Beside the running, the giant sourdough bowl of clam chowder seemed to make me feel better.

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

Five-Minute Plank Challenge: 30 second plank and side planks

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