Rosswog Running Blog

Happy New Year running friends!  If there is not an inversion and I’m healthy, I always try to get in a long slow distance run to start the year off.  Everything worked out this morning in that the air was clear (but pretty cold when I headed out at 7:30 am) and I was feeling great after a good night of sleep; therefore, I was up to hitting the streets for some serious millage today.  My aim was to take it an easy-rider pace (sub 9:00 minute mile pace) run for at least 26.2 miles.

To begin with, I ran to the Salt Lake Running Company and met up with the gang (as expected, a much smaller group--four total) and we ran down to Liberty Park and completed four laps before heading back to the store.  After slipping into a dry pair of mittens (i.e., my ski gloves were not doing it), I ran the last five miles of the Salt Lake Marathon Course to Liberty Park, over to State Street, up to South Temple, then over to the finish line at The Gateway Mall.  I then headed up to West High School and climbed the absolutely brutal 300-North hill up to the State Capital Building.  In my book, this is the most difficult hill in Salt Lake City to climb and today was not exception.  I proceeded by circling around to the mouth of City Creek Canyon before taking 11th Avenue and the rollercoaster bike path to the University of Utah Hospital.  I reached the Olympic Legacy Bridge at exactly 25.2-miles into my run and my legs were feeling tired.  Cutting out the Sugar House Park loop, I ran the first 8 miles of the Salt Lake Marathon Course before returning to home. 

Overall, I was able to achieve a distance PR (by an even two miles) of 34.4 miles in a time of 5:05:38 (i.e., an average pace of 8:53).  For the most part, I was able to keep the miles between 8:00 and 9:30.  However, my last two full miles were 7:38 and 7:40, my only sub-8:00 miles for this run; therefore, I had a little bit of a kick left in my legs.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, and a 100-second wall-sit (I’m going to have to work up to three of these per day).

5-minute Plank Challenge:  2:00 (building up to another run at 2:40)

Okay, running at an 8:53 pace is certainly not going to help me PR in a marathon; however, I like to go on one of these runs once every so often because it allows me to clear my head and think about where I want to go with my running.  During this run I came to the conclusion that for the first time in the five years that I have been running marathons, it’s going to be really difficult to PR in 2011 or in any year hereafter (i.e., my 2010 D-News Marathon was really an outlier from my normal running capabilities--in other words, a fluke).  Not that I will not try to PR (i.e., I love the challenge), but I’m just trying to be a realist.  Runners that run sub-2:40s are extremely talented and I absolutely admire (i.e., running at a sub-6:00 pace for 26.2 miles is just ridiculously fast).  I also remembered that I got into running to have fun and to get into shape.  Then I began to think about the Theory Of Constraints (TOC, a popular operations management concept) when trying to determine my 2011 running goals.  My initial thoughts were that I need more hills and more intervals--more quality workouts while maintaining my weekly millage.  Then I asked myself, why have I not been doing more hills and intervals?  This personal inquiry led me to establish the following three goals for 2011:

• To improve my balance/agility (this has always been a weakness… I score terrible on these tests)
• To take constructive steps to eat healthier (I have been slowly improving my eating habits, but never really challenged myself to eat healthier)
• To get more quality sleep (sounds easy, but might be the most difficult of the three)

These are sort of sound like general goals, but I believe address my real constraints.  If I improve in the areas of balance/agility and eating and sleeping habits, more hill and more interval workouts will be the result (at least this is my hypothesis).  Will these goals ultimately result in a faster marathon, who knows… but I’m certain that it’s going to be fun to find out and I’m really looking forward to continuing to improve my conditioning in 2011.

After a really long run yesterday, my plan was to keep this run short compared to my other Sunday morning workouts.  As a result, I headed out into the cold morning air and tried running off the soreness in my legs by going up to Olympus High School.  I then ran miles 10-16 on the Salt Lake Marathon Course before retuning to home.  In total, I was able to get in 10.9 miles at a 7:55 pace (the good news is that my last three full miles were the fastest with the following splits: 6:58, 6:53, and 7:17).  By the way, I run this route all the time and today every incline seem brutally steep. 

With this shorter run, I was able to watch the Sunday-morning news shows while getting in my non-running routine of 300 sit-ups, 30 push-ups, 10 metronomes, and a 100-second wall sit.  In addition, I was able to get in a short 3.5-mile bike ride in the afternoon to the store and back.

5-minute Plank Challenge:  2:00 (building up to another run at 2:40)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge:  banana, oatmeal mush (terrible), and a salad

It was short 1.35-mile morning run over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back. For this run, I brought my metronome along for entertainment purposes. I was able to get in synch with an 83-strides-per-minute pace. For me, this is a pretty fast turnover; that is, I still have to concentrate to get 83, so my natural turnover must be around 82 (maybe this year I can get up to 84).

After work I decided that I needed a recovery day, so I jogged 2.75 miles to and from the library before calling it day. 

My daily non-running routine consisted of 300 sit-ups, 30 push-ups, and a 100-second wall sit.

5-minute Plank Challenge:  2:20

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge:  banana, salad, and tuna sandwiches

I completely wimped out and did not go on my morning run today (too cold and too tired).  However, I did get in some nice speed play on the treadmill after work.  Following a 0.3 of a mile warm-up, I completed four 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 23:38.  I then cooled down with a 0.7 of a mile at marathon pace.  Overall a 6:10 pace and I felt pretty good.

In regards to my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall sit.

5-minute Plank Challenge:  2:20 and 1:00 side planks both left and right

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge:  apple, 2 salads, a bowl of mixed veggies, and a lean chicken sandwich

After jogging 1.2 miles between several breaks from work, I did a stair workout with some of my colleagues following our shift.  While wearing a twelve-pound weight vest, I knocked out 60 stair repeats for a total of 3.0 miles.  By the way, I have found that wearing my Nike Frees goes well with stair racing.  Also, this is just a brutal workout that I’m sure I’ll be feeling for the next several days.

In regards to my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, and a 100-second wall sit.

5-minute Plank Challenge:  2:00 and 1:00 side planks both left and right

Ttying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge:  banana, oatmeal mush (the gruel tasted better this time around), a salad, and whole-wheat pancakes.

Another day with no morning run (i.e., the air is just too smoggy); therefore, I hit the treadmill after work and for a relaxing 7.2-mile run.   The average pace for this run was 7:23 minutes per mile.

For my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, two 100-second wall sits, and 20 (50 lbs) curls.

5-minute Plank Challenge:  2:00 and 1:00 side planks both left and right

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge:  a salad, tomato juice, and two whole-wheat tuna fish sandwiches

Following a busy and long workweek, I tried to knock out some mileage on the treadmill. However, after 4.3 miles, I was just done. I figured that it was more beneficial to call it a day, have a decent dinner, and get some sleep.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, and a 100-second wall sit.

5-minute Plank Challenge: 2:00 and 1:00 side planks both left and right (the typical routine for the week)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: salad, banana, and two bowls of whole-wheat rice.

Following a short night of sleep, soon after I got up, I headed out the door with the aim of catching up on my weekly mileage. The air quality was terrible (in fact, before I left I read in the Tribune that Logan, Salt Lake, Provo, and Ogden were ranked yesterday as 4 of the top 5 locations for worst air quality in the nation); therefore, I wore my Techno mask. These masks are a little expensive, it takes awhile to get use to running with it, and you look sort of like Hannibal Lecter. However, now that I’m learning about all the awful lung diseases (scaring of the lungs does not sound good) through my volunteer work with the American Lung Association, I purchased one and have been trying to get use to wearing it anytime I run outside on a red-burn day. Anyway, I jogged 2.3 miles over to catch the bus out to the west end of the Valley, then I jogged another 2 miles to the Utah Olympic Oval where I met up with a few members our SLRC group.

With the clean, indoor air of the Oval, I was able to get in a total of 73 laps (a PR topping my last record of 66). With just over 36 laps being 10 miles, this was a solid 20 miles by my Garmin at a 7:25 pace. I’m not in the same league as Burt, but I was able to almost double the amount of FRBers that I have met in person with this run. It was great to meet and talk with Allie and RAD who were both putting in a long run on the track. Consequently, they join the short, but prestigious FRB-runners-that-Rossy-has-met-in-person, which includes Cheryl, Mogli, and Bonnie.  Okay, I’m counting the latter even though it was just a friendly head nod and waive in Sugar House Park this past summer. For the record, my defense for my shyness on this occasion is that having disappointed a handful of random people who have stopped me during a run to ask me if I was Jazz forward Andrei Kirilenko, I did not want to stop this potential Bonnie lookalike to ask her if she was in fact The All-Star FRB Bonnie from Arizona. Just my luck, it was actually The Bonnie.

Back to my workout, after eating a quick breakfast to refuel while pedaling a slow mile on the stationary bike, I jogged the 4.3 miles back to the bus stop then to home. Overall, it was a nice running workout on a day where the outside air was filthy.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100 second wall-sit.

5-minute Plank Challenge: 2:00 and 1:00 side planks both left and right (the typical routine for the week)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: banana, bowl of whole-wheat rice, and a serving of peas.

After a much need night of catching up on me sleep debt (I needed this to keep on track with my 2011 goal of getting more quality sleep), I jogged 1.5 miles over to Big Cottonwood Park and back in the morning snow. I just decided to defer the bulk of my running until later in the day when the streets would be plowed. As a result, I went on an easy-pace, mid-afternoon, 17.3-mile run to the downtown Library and back in order to pick up some books that I had on hold.

While watching news covering the terrible shooting incident involving Arizona congresswoman, Gabrielle Giffords (way too many of these random senseless acts of violence; my prayers are with the families of the victims), I completed my non-running workout of 300 sit-ups, 30 push-ups, and a 100 second wall-sit.

5-minute Plank Challenge: 2:10 and 1:00 side planks both left and right

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: banana, bowl of whole-wheat rice, and a serving of peas.

Today was recovery-Monday in that I just hit the treadmill for 4.1 miles after work at an easy pace (i.e., 8:20 minutes per mile) before calling it a day. The highlight of today was that it was the first day for guarantee-entry runners to register for the NYC Marathon; therefore, I made sure to sign-up shortly after registration opened. Now I’m just waiting for the confirmation that they will send me after they verify my qualifying time. As a result, “Start Spreading the News…” I’m so excited!

For my non-running workout, I was able to get in 300 sit-ups, 30 push-ups, and a 100 second wall-sit.

5-minute Plank Challenge: 2:00 and 1:00 side planks both left and right

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: one serving of mixed vegetables (I slacked off today).

Today was the longest treadmill interval workout since mid-July!!!  I was able to complete 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 35:36.  I continued on at 11.2 for another tenth of a mile and another tenth at marathon pace to record a 10k time of 36:44 (i.e., 5:56 overall average pace).

In regards to my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:10 and 1:00 side planks both left and right (did these planks right after my interval workout; therefore, they were especially grueling)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: vegetarian sandwich, whole-wheat pasta with a tuna white sauce, and a salad

Wednesday evenings are starting to become stair-interval nights at the office. Consequently, I met up with a few of my colleagues to run some stairs in order to train for the Fight for Air Climb. I commenced with the aim of running one-hundred stair repeats in my 12lbs weight vest from the first floor to the third floor of our building (i.e., to best my previous high of sixty). In summary, repeats 40-90 were really tough; however, I seemed to get my second wind after 90 and was able to fight through the tired legs to achieve 110 stair repeats. This workout took me 1:32:46 to complete and covered a 5.5-mile distance (i.e., a 16:52 pace). Plus, I went through approximately 50 oz of water and Gatorade. Needless to say, running stairs is a grind!

For my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge: 2:00 and 1:00 side planks both left and right

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: an apple and three baked potatoes with frozen peas and carrots on top (i.e., no more butter and gravy for Rossy in 2011)

Following work, I hit the treadmill for a distance of 6.3 miles at an easy pace (i.e., 7:44 minutes-per-mile) before calling it a day.   It’s going to be a long weekend at work, so I tried to get home and get to sleep.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (just made it to two-minutes and these do not seem to be getting any easier)

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

Concluding a busy week and heading into a weekend at the office, I stuck to the treadmill for me running routine.  After a 10k at an easy pace (i.e., 8:18 minutes-per-mile), I headed home and called it a day.  

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (this is becoming my norm)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: leftover whole wheat pancakes and a dish of fruit

I woke early Saturday morning and jogged 3.4 miles down to the Salt Lake Running Company to meet up with the gang for a run.  BJ--the King of Kona--showed up and I was able to run with him for the first time in almost a year.  We ran a ten-mile course through Liberty Park and up to South Temple then up the University of Utah and back.  We completed this run in 1:04:09 (average pace of 6:25 minutes per mile) with the following splits: 6:28, 6:45, 6:45, 6:34, 7:05, 6:04, 6:10, 6:09, 6:04, and 6:05.  It was great to hear BJ’s stories from the 2010 Iron Man World Championships in Kona and he absolutely ran me into the ground, especially over our last mile.

I then jogged 4.7 miles to the store to pick up some groceries before heading home.  Then after a busy Saturday at work, I hit the treadmill and knocked out another 4.7 miles before heading home.

Finally my non-running workout consisted of 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (shaking at 90 second, luck I held on as long as I did)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: oatmeal cereal and a salad

At 4:45 am, I was awoken from my sleep by a phone call requesting that I get to work; therefore, so much for the short Sunday morning run I was hoping to get in before heading off to the office.  However, after a busy day, I dug down deep and ground out 21.4 miles on the treadmill in a time of 2:41:46 (i.e., a pace of 7:34).  This was a PR and it took me a good ten miles to get into a groove.

For my non-running workout, I completed my typical routine of 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (barley made it my minimum hold time)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: two servings of fruit and a salad

Happy MLK Day!  My ultra marathon at work continued today.  Due to a couple of long weekend runs and a lack of sleep, today was absolutely a recovery day.  Consequently, to get away from the office and to get some fresh error, I went on a late-evening, 4.1-mile jog up to the Smith-Kiln Chimney and back before turning in.

My non-running workout consisted of the typical of 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (just trying to achieve my minimum until I get caught up at work)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: a big salad and an apple

It’s starting to become a little bit like Groundhog Day; that is, another early-to-arrive-late-to-leave day at the office followed by an evening run up to the Smith-Kiln Chimney and back.  For this run, I was able to get in 4.4 miles at an easy pace (i.e., 9:30 minutes-per-mile). Then I went straight to bed in order to get as much sleep as possible.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (was able to hold this one pretty good, but cut it off when I reached my minimum time)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: two servings of fruit (need to step-it up on this challenge)

Wednesday nights means stair-intervals at the office!   After a day in which we all worked shifts between 14 to 16 hours long, I met up with my colleagues to train for the Fight for Air Climb.  The aim for this workout was to run as may stair repeats (from the first floor to the third floor of our office building) as possible in 50 minutes.  While wearing my 12lbs weight vest, I was able to achieve 66 repeats which equates to 3.3 miles in a time of 49:40 (i.e., a 15:03 pace).  Then I cooled down with a 5k on the treadmill before heading home.

My daily non-running workout consisted of 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (brutal and barely able to complete)

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

Following another busy day at work, I hit the treadmill for 4.1 miles at an easy pace.  I would have gone for a longer distance, but I did not want to sacrifice much needed sleep just to get in a couple of extra miles.

In regards to my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (keeping it at two until next week)

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

Thank goodness it’s Friday! After work, I completed another 4.1 miles at an easy pace. Just another sluggish run, thus I figured it best to get some sleep and hit the streets for a couple of long runs this weekend.

For my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge: 2:00 (trying to keep it at two until next week)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: a salad, but nothing else

This morning I woke up and jogged 3.4 miles down to the Salt Lake Running Company for a group run.  Unlike last week’s really tough 10-mile stress-test with BJ, I just did not have the speed today.  As a result, I ran to Liberty Park and completed four-and-a-half laps before returning to the store.  I completed this 10 miler in a time of 1:09:50; that is an average pace of 6:59.  My splits were as follows: 7:07, 7:01, 7:05, 7:18, 7:03, 6:47, 7:05, 7:07, 6:51, and 6:23.

In short, my effort level felt like a 6:30 pace, but I was running close to a 7:00 pace.  However, it was awesome to see all of the SLC-half-marathon-in-training runners that made it out for the workout!  There seemed like there was 200 of them and when running back to the store down 600 East, I felt like I was running in a race since there were so many of them.  It’s really neat and motivating to see so many people pushing themselves on a Saturday morning!  Also, the SLRC informed me of the great news in that they will be able to supply the bags for our Fight for Air Climb race, which totally made my day!!!

After, jogging 3.4 miles back to home I ran 1.5 miles over to the store and back to pick up some groceries before calling it day.  Really, besides my non-running workout, I just read the latest edition of Running Times and slept all day.  I needed a day like today.

Thinking about my non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:00 (again, keeping it at two until next week)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: two Naked fruit smoothies, whole-wheat pancakes, whole-wheat pasta with a tuna white sauce

A little strange, but as a life-long resident of Salt Lake, I have always wanted to try runing from the City to the Great Salt Lake and back.  With needing a big mileage day to achieve my weekly minimum and having a running colleague from work that is visiting from Arizona and staying out at the International Center, today presented a great opportunity to make my daydream goal a reality.  Consequently, I took the mid-morning Trax to downtown then I commenced my run out to the International Center.  Then Julie joined me for the next twenty miles where we ran out to Saltair Beach, dipping our running shoes (I know, total dorkiness) in the Great Salt Lake before heading back.  I then tried to push myself as hard as possible on my run back into the City.  Overall, it turned out to be 36.3 mile run (PR in distance) at a 9:02 minutes-per-mile pace (total time: 5:28:08).  Thanks Julie for the company!  It was a beautiful day and it was entertaining to hear about all of your running stories (e.g., growing up along the course of the Comrades Marathon, now this race is on my lengthy Need-To-Run List) and I hope to be in comparable shape twenty years from now (i.e., Julie really pushed me through the long parts of this run).

Following work, I was just beyond tired and a little bit under the weather; that is, absolutely feeling yesterday’s run.  As a result, I jumped on the treadmill and jogged for 1.5 miles before heading to home.  On the bus commute home, I stopped by the library to drop off some material before jogging 2.6 mile across town to catch anther bus to get home.  In total, I was able to get in 4.1 miles at a slow pace.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2 x 1:00 (my aim on this one was just to get in two minutes no matter how many reps this required)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: serving of oatmeal, serving of fruit, vegetable/tomato soup, and a whole-wheat lean turkey and chicken sandwich

Feeling more rested today, I received happy news in regards to the NYC Marathon in that the New York Road Runners sent me an e-mail informing me that I was now an official member!  They are even mailing me an official membership card so I can totally be a geek.  Anyway, I headed home after work then after becoming disgusted with the Jazz-Laker game, I grabbed my iPod instead of my handheld radio and went out for a late-evening run.  For this workout, I ran over to Big Cottonwood Park and completed nine laps around the softball complex before heading back.  The total distance of this run was 4.4 miles at an easy pace.

While listening to President Obama’s State of the Union Address, I completed my non-running workout of 300 sit-ups, 30 push-ups, and a 100-second wall-sit.

5-minute Plank Challenge:  2:50 (a PR and after over a week with being sluggish at my planks, this really felt great! Over the last few months, I have almost doubled my plank time!)

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

Another Wednesday night, another fun night of stair training with the gang!  This time the aim was to run as many three-story stair repeats in an hour as possible.  This was the best that I have ever felt running the stairs in my office building.  I was able to complete a total of 83 repeats (4.15 miles) in a time of 59:55 (average repeat was 0:43).  Also, I was completely drenched in sweat (that is, vertical climbing and the 12lbs weight vest completely drains me) and for the last 15 minutes, my sight was impaired big time due to the sweat stinging my eyes.   Consequently, I'll need to bring along a towel along for the Fight for Air Climb.  Also, my fellow stair climbers did a tremendous job of really pushing me during the last twenty minutes of this workout.  Only one month to go until it’s Stair Time!  Hopefully I can continue to make improvements and stay healthy.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, a 1:40 wall-sit, 60 (50 lbs) curls, and 20 reverse curls.

Following work and a nice dinner with colleagues, I headed outside into the evening smog in order to get some miles in. Wearing my running mask that filters the air, I ran 10.6 miles over to Sugar House and back. This run was at an easy pace and my right shin became particularly sore over the last four miles. I believe this soreness is from probably running on the balls of my feet during yesterday’s stair workout.

In regards to my non-running workout, I completed 300 sit-ups, 30 push-ups, a 1:40 wall-sit, and 30 (50 lbs) curls.

5-minute Plank Challenge: 2:10

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: a serving of fruit, half of an apple, and a salad

After limping around work all day due to some right shin soreness leftover from last night’s run, I hit the treadmill and knocked out a 10k at an easy pace.  It seemed like my shin would be good for a mile or so then there would be some pain for a little bit then it would be good again.  I was hoping to get in some more miles today, but did not want to push it too much before tomorrow’s race.

For my non-running workout, I completed 300 sit-ups, 30 push-ups, a 1:40 wall-sit, and 60 (50 lbs) curls.

5-minute Plank Challenge:  2:10

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

My first race of 2011 was an eventful one for sure.  First of all, even though they always give out sweet t-shirts, I have never participated in the Salt Lake City Track Club Winter Series because I did not want to run in the smog for one or two of the races.  However, in past years, my friends would always run it and every weekend when they raced it was just blue skies.  Of course, since I signed up, it was beyond smoggy this morning; that is, just plain gross (in other words, Beijing air quality).  With that said, the long-sleeve, burnt-orange race t-shirts for this year’s Series are pretty styling.

When I got out of bed this morning, my right shin was sorer than sore.  Before heading out, I taped it up and jogged a total of 8.3 miles down to Liberty Park, took one lap around the park, and then to the Salt Lake Running Company to meet up with one of my friends who was nice enough to give me a ride out to Saltair.  During this warm-up run, my lower right shin just became sorer and sorer.  In fact, over the last mile I was hobbling and started thinking that maybe I broke a bone or blew out a tendon.  My threshold for pain is not that great, but I have never felt much pain while running.  In fact, my friend asked me several times if I was up to running and I felt like saying no; that it, I felt like packing my right ankle in ice, felling sorry for myself, and calling it a day.  However, it was thirty minutes before the start of the race and I did not want to ruin my friend’s race.  Consequently, I said I would un-tape my leg (it was feeling like it was going to explode and I could hardly put any weight on it) and give it a try.

Once at The-Great-Salt-Lake starting line, I was able to gingerly walk on it and started thinking that I could at least run a sub-30 5k on it (my shin wanted to swell up, so removing the tape alleviated the pressure).  At 10:00 am the race started and from the back of the pack, I kept it nice and slow.  After a half of a mile, I started to feel better and just continued to pick up the pace all the way to the finish line.  I ended up running a 0:20:47 (official time was probably closer twenty-one because I did not start my watch until crossing the starting line) with the following splits: 7:33, 6:35, 6:00, and 0:39.  Before the smog (I raced wearing my running mask) and my right-shin injury, I was hoping to run a sub-17:40 for this race.  With that said, I was able to see many of my friends and I’m happy with my time.  Consequently, I’m really glad I ran this race.

My friend then dropped me off at work then I noticed that the lower part of my right shin was really swollen.  As a result, before reporting to work, I completed 5.6 miles on the elliptical.  I dislike the elliptical, but it was better than running in the smog or putting any more pressure on my right shin.

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

5-minute Plank Challenge:  even this is too much pressure on my right shin

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

I woke up with a very swollen and painful-to-walk-on right shin.   As a result, I ran on the elliptical machine before and after work for an even 25.65 miles which took me a long 3:58:12 to complete.  I always get back together with Elliptical (i.e., totally as a rebound) when my true love of running hurts me.  My mentality for this go around is that injuries just make for a great comeback stories! 

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

5-minute Plank Challenge:  even this is too much pressure on my right shin

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: another serving of mixed fruit (need to focus more on this challenge)

By the way, after seeing the picture below from the Salt Lake Track Club Winter Series 5k, I’m even more impressed with the style of my neon-green running gloves/mittens.  The first time I ran with this combination of a gloves and mittens in one, I waved at an elderly lady waiting for a bus which seemed to make her day.  Then I realized that my courtesy running waves were now super emphasized with these bright oven mittens.  The joys of running!

Today I was able to walk around with only a slight limp, so my right shin is slowly healing even though it's still swollen.  Following a busy Monday at work, I was able to complete 4.1 miles on the elliptical.  I so want to run, but I’ll keep to the elliptical for now.  By the way, this injury reminds me “to never, ever, run too, too fast because if you run too fast, push yourself too hard, you’re going to break something!” See the video at the following link for this and other advice on running:

http://www.youtube.com/watch?v=dWBmRf6g-yg&feature=player_detailpage#t=2s

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

5-minute Plank Challenge:  even this is too much pressure on my right shin

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Daily Challenge: another serving of mixed fruit (need to focus more on this challenge)