Rosswog Running Blog

I hit the treadmill after work for a 2.2-mile easy pace run before catching the bus home.  After I got home, I ran over to Mill Creek Elementary and back for a distance of an even 3.0 miles.  I’m still feeling really slow and sluggish today.

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

Five-Minute Plank Challenge:  will start this back up at the end of the week

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  fruit smoothie (always seem to do the trick when I’m under the weather)

After a busy day at the office, I hit the treadmill for an even 3.0 miles before heading off to return some books to the library.  I jogged 1.4 miles from the center of downtown to the Library then to 900 East to catch the bus home.  In summary, it was just another recovery day from my bout with dehydration.

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

Five-Minute Plank Challenge:  will start this back up at the end of the week

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

Following work, I hit the treadmill for 1.7 miles at an easy pace before heading out to enjoy the perfect running weather with a run 4.5-mile jog from the International Center to the airport and back.  Overall, I’m starting to regain my strength.

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

Five-Minute Plank Challenge:  will start up this challenge again tomorrow

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

After a completing a busy week at work, I hit the treadmill for 13.3 miles at a relatively easy pace, but I continued to increase the pace throughout the workout.  My joints were a little bit sore, so I'm thinking I probably had a minor case of the flu which assisted on bringing about my dehydration.  However, I’m starting to get back my stride and I’m feeling much better.  I really just need to concentrate on eating more and more then I'll gain back my energy. 

My non-running workout consisted of 300 sit-ups and 20 (50 lbs) curls.

Five-Minute Plank Challenge: two 1:00 (working my way back)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: a serving a green beans and whole-wheat tuna fish sandwiches

Early this Saturday morning, I jogged 3.35 miles down to the Salt Lake Running Company for a group run.  Since I was a little bit behind schedule this morning, the gang had already left and it took me a little over a mile to catch up with them.  We completed three laps around Liberty Park before returning to the store.  The total distance of this run was an even 8.0 miles at a relatively easy pace (7:26 minutes per mile).  I then jogged the 3.35 miles back to home before commencing my CFA studies.

After study for the CFA in the morning, I headed out to clear my mind in the afternoon with a nice long run in the drizzling rain.  I started this run by jogging by the grocery store to make a return before I headed down to 4500 South and 700 East and followed the Salt Lake Marathon course from mile 17.7 all the way to the finish line at The Gateway.  Then I ran by West High School and took the brutal 400-North hill up to the Capital Building. After circling around Memory Grove to the mouth of City Creek Canyon, I headed over to the University of Utah then back to home by way of 1300 South.  The total distance of this run was 25.3 miles at a comfortable 8.25 pace (total time: 3:33:16).  I’m still eating everything in sight to recover from last weekend’s bout with dehydration, but the last three days proved I’m back in regards to my mileage!!!

For my 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 mixed fruit, low fat yogurt, and a serving of green beans

Today was absolutely a recovery Monday for me in that I just went for a 5.3 mile easy-pace run on the treadmill before heading how from work.  I was just glad I got in my workout at the gym, because the wet snow really started to come down on my commute home.

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

Five-Minute Plank Challenge:  2:00

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

For the first time in quite some time, I was able to get in an interval workout on the treadmill. I was actually looking forward to this workout even though I knew it was going to be brutal. After some stretching and a mile warm-up jog on the treadmill, 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 23:56. Then I did a 0.5-mile cool down at marathon pace followed by a mile at an easy pace. I then switched to my Vibram Five Fingers and ran another 1.7 miles at an easy pace before heading for home. Unable to resist the fresh snow, I went out for a late evening jog around my neighborhood for a distance of 1.1 miles. Overall, the interval workout felt good, but I know I’ll be a little sore tomorrow.

In regards to my non-running workout, I was able to complete 300 sit-ups, a100-second wall sit, and 30 (50 lbs) curls.

Five-Minute Plank Challenge: 2:00

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

Following work, I hit the treadmill for a slow tempo run; that is, I started out at a jogging pace and very slowly increased it up to a marathon pace. I’m still getting us to running on the old rickety treadmills at my work’s gym since the two new ones are still out of order. However, I was able to get in a total of 7.2 miles with 1.2 miles at marathon pace and 1.8 miles in my Vibram Five Fingers of this distance.

Another good non-running workout in that I was able to complete 300 sit-ups, a 100-second wall sit, and 60 (50 lbs) curls.

Five-Minute Plank Challenge: 2:00

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

After work I knocked out 4.5 miles on the treadmill before heading home and out for an evening run.  Having left me Vibram Five Fingers in my locker, I slipped on my Nike Frees for this second run which took me up to Saint Mark’s Hospital and back by way of Big Cottonwood Park for a distance of 2.2 miles at an easy pace.

It was a condensed non-running in that I completed just 300 sit-ups and a 100-second wall sit.

Five-Minute Plank Challenge:  2:10

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

Following work I hit the treadmill for an even four miles before heading home.  On the commute home, I jogged 2.2 miles across town to get in some extra mileage before calling it a day.

My daily non-running workout consisted of 300 sit-ups, a 100-second wall sit, 110 (50, 16lbs) curls, and 20 (50 lbs) reverse curls

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving oatmeal, a fruit smoothie, and a lean chick whole-wheat sandwich

This morning, I completed my typical Saturday routine of running 3.35 miles down to the Salt Lake Running Company where I met up with the gang for a group run.  We put together a new route for this run, which included a section of the city that I have never run before.  As a group of four, we ran through Sugar House Park then took 2700 South up to Tanner Park where I discovered the “new” bike path.  Actually, its a few years old, but the last time I had been to Tanner Park was 3-4 years ago, so it was new to me.  Just like the Foothill Drive/Wasatch Boulevard bike path, this one was a roller coaster, thus making for a great workout.  We then took the Foothill Drive/Wasatch Boulevard bike path to 2100 South and dropped back down to the Sugar House Park then returned to the Salt Lake Running Company.  The total distance of this run was 11.15 miles a 7:22 pace (i.e., 8.0 miles at an easy pace and the last 3.15 miles at marathon pace).

After picking up a new pair of CEP compression socks (green!) along with a new pair of Vibram Five Fingers, I ran over of Liberty Park to try out my new minimalist shoes with a lap around the park.  I then decided to do a hill workout with a run up to the Anderson Library on Foothill Drive before jogging back to home.  The total distance of this run was 10.5 a very relaxed pace.

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

Five-Minute Plank Challenge:  2:00

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

I saved my non-running workout for the afternoon; that is, my goal was just to go out and enjoy the perfect weather.  I accomplished this by running up to Olympus High School then I completed miles 9.5-14.5 of the Salt Marathon Course before jogging back to home from Highland Drive and 6200 South.  The total distance of this run was 12.6 miles at an easy pace.

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

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  whole-wheat tuna fish sandwich

Following a busy Monday at work, I headed to the gym only to find that the treadmills were all in use.  Then I looked outside to remind myself that of our beautiful weather, so I ran over to the Airport Bike Path and took it all the way to the east-side of the airport near North Temple before heading back.  In total, I got in 6.4 miles at an easy pace (i.e., 8:03 minutes per mile).

After my run, I was able to get in a quality non-running workout of 300 sit-ups, a 100-second wall sit and 120 (50, 30, 20 lbs) curls.

Five-Minute Plank Challenge:  2:20 (building it back up)

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

I mainly stuck to the treadmill following work today and knocked out 4.8 miles with 1.4 miles at an easy pace and 3.4 miles at a marathon pace.  After I got home I slipped on my Vibram Five Fingers and headed out to Big Cottonwood Park and completed a lap around the park’s dirt path.  I completed this 1.6-mile jaunt through the park at an easy pace, but it was a great workout and tons of fun.  In short, feeling like you are running barefoot on a dirt trail is what running is all about.

In regards to my non-running workout, I was able to get in 300 sit-ups, a 100-second wall sit, and 20 (50) curls.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  another serving of whole-wheat pancakes

Today I was able to get in a condensed interval workout on the treadmill.  After some stretching and a mile warm-up jog on the treadmill, I completed three 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 17:56.  Then I did a 0.3-mile cool down at marathon pace followed by a tenth of a mile at an easy pace.  On the way home from work, in order to get in some extra miles, I ran across town and to catch the bus home then jogged from the bus stop to home for a distance of 2.5 miles.

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

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  another serving of whole-wheat pancakes along with three whole-wheat fish sandwiches

Happy St. Patty's Day!  While watching the NCAA Tournament, I ran 4.0 miles on the treadmill at an easy pace.  With my right knee bother me the last few days, I decided to head home and out for a late evening run in my Vibram Five Fingers over to the Big Cottonwood Park where I completed two laps around the park’s outer trail before heading back.  The total distance of this run was 2.6 miles at a comfortable pace.

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

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  just another serving of whole-wheat pancakes (have a lot of leftovers)

Following a busy week at work, I hit the treadmill and was able to complete a 9.2-mile run at a relatively easy pace while watching the NCCA tournament.  The upper back of my right knee (almost lower hamstring area) was pretty tender.  As a result, when I got home, I jogged 1.2-miles around the neighborhood in an effort to loosen it up before calling it a day.

It was a day of 300 sit-ups, a 100-second wall sit, and 20 (50 lbs) curls 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 green beans

This Saturday morning, I woke up to a sore lower-hamstring/back-of-right-knee.  However, as I jogged 3.4 miles down to the Salt Lake Running Company to meet up with the gang for a group run, the soreness did not get worst and even subsided.  Chris, who is faster than fast, was back with the group and we knocked out a 9.1-mile tempo run down to Liberty Park where we completed one lap then headed up to Sugar House Park where he completed another lap before heading back to the store.  We completed this run at 6:57 pace (Chris was absolutely holding back) with the following splits: 7:08, 7:02, 6:51, 7:01, 7:19, 7:27, 7:07, 6:38, 6:14, and 0:35.

After picking up a pair of the NB Minimus trail running shoes (I cannot wait until my knee feels good enough to try these out) and a new pair of Adidas Sequence shoes, I jogged 3.4 miles back to home where I spent the afternoon studying for the CFA.  After catching the second half of the BYU-Gonzaga game, I jogged up to Saint Mark’s Hospital and returned by way of Big Cottonwood Park.  The total distance of this run was 2.2 miles at an easy pace.

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

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  just my normal, not-too-good-for-you food (need to work on this).

Today was just a tough day for me running wise.  First, I slept in and could not resist eating a good breakfast, so I had to wait until the mid-afternoon to get in my run.  Second, my lower-hamstring-back-of-right-knee area was stiff and sore. However, I knew after a few miles I could get the soreness out of my knee, but I did not really want to go out for a long run today.  So I kept putting it off until I got tired of being lazy.  In the end, I was able to get in another day of 18.1 miles at an easy pace by running down to Fitts Park, then back to Big Cottonwood Park where I completed nine laps around the softball complex, then a loop around St. Mark’s Hospital before finishing up with an out and back to the Smith-Klin Chimney.  Almost my entire run was a grind, but the last few miles were enjoyable (even though I was running straight into the wind) in that I overcame all of my negative mental thoughts of why not to run and why I should cut my run short.

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:  serving of fruit, plenty of low-fat cottage cheese, and serving of whole-wheat pancakes (a whole new batch)

After work, I went for a quick 0.2-mile jog to test out the right knee and it was noticeably sore and stiff from sitting around all day.  Not wanting to risk anything, I jumped on the Elliptical Machine and ran for an even 5.0 miles.  This considerably improved the range of motion for my right leg, it still feels week.

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

Five-Minute Plank Challenge:  2:15

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

I tested my right knee out this morning with another 0.2-mile jog and it felt stronger, but still sore.  If I jogged for a few miles, I’m confident I would be able to run 8:30 miles on it.  However, I really need to get this knee soreness over with sooner than later.  As a result, hit the elliptical for the second day in a row and knocked out 7.3 miles at an easy pace. 

In regards to my daily non-running workout, I completed 300 sit-ups, a 100-second wall sit, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls

Five-Minute Plank Challenge:  2:00

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

On my 0.2-mile jog this morning, my right knee felt stronger and less sore, thus progress is being made.  After work I was able to get in 5.3 miles on the elliptical machine before calling it a day. 

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

Five-Minute Plank Challenge:  2:00

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

My right knee is a little bit sorer today, but maybe a little stronger?  Progress is going to be slow on this one.  Anyway, I did complete a 5k on the elliptical after work before heading home.  After catching the end of the BYU-Florida game, I did test my knee out with a one-mile jog around the neighborhood.  It felt a little bit better this evening and we’ll see how it holds up during Saturday’s 5k.

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

Five-Minute Plank Challenge:  2:00

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

My right knee felt a little bit better, but after working all day at my cubicle (same way for the last week) it’s always sore and stiff when I go to workout.  However, today I kept a frozen water bottle on had to massage my knee.  With the EHS 5k tomorrow, I just decided to keep to the elliptical machine with a little jog afterwards.  In total, I was able to get in an even 14.0 miles at an easy pace.

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

Five-Minute Plank Challenge:  2:00

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

This morning I woke up nice and early to test my knee out.  It was a little stiff and sore, but nothing bad.  So to get to the Running of the Leopards 5k, I jogged up to East High School then up to the Hogle Zoo.  Arriving a good twenty minutes ahead of the 8:30 am start, I decided--for old times sake--to run up Crestview Drive and a little ways down Wasatch Drive.  It seemed like my right knee and stride became more normal with each mile.  However, on the way to the This-Is-The-Place-State-Park starting line, I realized that my right knee was not too fond of running downhill (i.e., my stride just became choppy and short).  After my 8.5-mile warm-up run, considering the Running of the Leopards is a downhill race, I was a little bit nervous.  However, this 5k is for a good cause and just for fun, so before the starting gun went off, I began to relax. 

I started off a little bit conservative, but after the first half of a mile I started to gain my range of motion with my right leg, which started to feel a lot more comfortable with running downhill.  At the one-mile mark, the best part of the race, at least for me, happened.  A runner that was on my six yelled out “LOUDER!” at the volunteer reading off the split times.  I have no idea why, but these types of remarks (even just a single word) from passionate, vocal, and slightly stressed out runners just crack me up.  For some reason, I just find them way too funny.  So my mind began to race about why doesn’t this runner wear a watch and this is just the front half of the main pack of a Saturday morning 5k.  As a result, while leaving Research Park I was just trying to keep my composure.  Seriously, these runners and their level of passion just make running fun and entertaining.  The good news was that my mind was not continuously thinking about my sore right knee and I eventually refocused on picking up the pace the rest of the way.  I finished with an official time of 16:47 with the following splits: 5:28, 5:23, 5:16, and 0:40.  Also, the first place woman just dusted me on the track; it was a pretty awesome closing kick!

By the way, Fast Running Blog was well represented with Allie, James, Rob, and Steve who all ran solid races.  It was great to finally meet and talk to Steve and I just have a feeling that the D-News Marathon is going to be extra fast this year with so many strong runners participating.  I cannot wait!

Finally, it was totally my day because I won a raffle prize at the race (this never happens).  The prizes seemed to be all Utah Jazz related (needless to say, my favorite team) and of course, I did not win the Jazz t-shirt, but a huge Jazz blanket that was folded up and compacted into a plastic package that was the size of a kid’s backpack.  Hugging the blanket with my right arm and with the red tote backpack of race goodies slung over my left shoulder, I jogged down to the City Library to pick up a few books before jogging back to home for a total of 9.1 miles.  I dropped off everything then went out for a 6.0 mile errand run up to the Holladay Library to pick up a few more books then I stopped by Great Harvest to cash in my free bread punch card before returning home and calling it day running wise.

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

Five-Minute Plank Challenge:  2:00

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

Predictably, my lower-right hamstring/knee was pretty stiff and sore this morning.  So I biked over to the Lions Recreation Center and knocked out an even 2.0 miles on the treadmill 7.1 miles on the elliptical machine.

Besides my 3.2-mile bike ride, for my non-running workout, I just completed 300 sit-ups (my knee was too sore to even attempt a wall-sit). 

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  servings of mixed fruit, vegetables, and low-fat cottage cheese

Following work, I hit the elliptical machine for a 5k just to work out all the stiffness in my lower right hamstring.  It felt good, but I wanted to keep the mileage low today.  My plan is to run 5, 7, 9, and 11 miles on elliptical machine and maybe some on treadmill for the renaming park of the work week.  Hopefully odd numbers are lucky!

In regards to my non-running workout, I completed 300 sit-ups, a 100 second wall-sit, and 50 (30 lbs) curls.   

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  servings of mixed fruit and oatmeal

After work I went straight to the elliptical machine and turned out 5.1 miles.  In short, it absolutely helped my right leg out after sitting around all day

My non-running workout consisted of 300 sit-ups, a 100 second wall-sit, and 20 (50 lbs) curls.   

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  servings of carrots

Sticking to my recovery plan that I set on Monday, I was able to complete 7.3 miles on the elliptical machine at work.  I have more flexibility in my right leg today; that is, I can walk around without a noticeable limp!

For My non-running workout, I completed 300 sit-ups, a 100 second wall-sit, and 200 (16 lbs) curls.   

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  servings of carrots

Before heading home from work, I hit the treadmill for 6.3 miles at an easy pace. My right leg felt good enough that I was able to head outside for a 3.5 mile jog (10:30-ish pace) around the Big Cottonwood Park trail. Slowly but surely, I’m recovering! .

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

Five-Minute Plank Challenge: 2:00

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