Rosswog Running Blog

Happy April Fools Day!  Following a busy work week, I hit the elliptical machine for 11.8 miles.  My right knee/hamstring is feeling much better today (i.e., pretty good flexibility), so I think I’ll try to jog down to the Salt Lake Running Company for a group run tomorrow morning.

In regards to my daily non-running workout, I completed 300 sit-ups and 40 (30 lbs) curls.   

Five-Minute Plank Challenge:  2:00

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

Okay, this morning I jogged 3.35 miles down to the Salt Lake Running Company where I joined up with the gang for a group run.  My friend Soren, recovering from some really annoying and frustrating injuries, joined the group for the first time in awhile which was great.  For our run, we kept it at an easy pace (i.e., high sevens to mid-eights with the pace) while running up to Sugar House Park and completing an outer and inner lap of the park before heading back.  During this run, I found out that Rob had what sounded as the exact same injury as myself but in his left leg; therefore, my conclusion is that we are just an unlucky group when it comes to injuries.  The total distance of this run was 6.35 miles.

While jogging the 3.4 miles back to home, I noticed that my right shin was become sore and along with my knee stiffening up.  However, I did go out for a second easy pace 5-mile errand run up to the Holladay (i.e., to pick up some books) and back before calling it day.

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:  tuna fish whole-wheat sandwich and a chocolate protein shake (I had never consumed one of these shakes, but I figure I need to concrete on eating  more protein; that is, maybe a lack of protein is causing all my muscle related injuries?)

The good news, after yesterday's run and icing, my right knee and lower hamstring felt much better today!  A little stiffness and soreness, but nothing like last weekend; however, I did not race a 5k straight downhill this Saturday.  The bad news, my right shin is pretty sensitive and sore.  Not as bad as early February, but similar aches.  With that said, I felt good enough to run, plus I did not want to really do seventeen miles on the elliptical.  Consequently, I ran down to 4500 South and 700 East and then completed miles 17.7-25.5 of the Salt Lake Marathon course (less than two weeks away, yikes!).  At the Eagle Gate on South Temple, I ran over to 300 East then ran last 2.2 or so miles of the Des-Marathon Course.   This downhill portion of my workout seemed to really aggravate my right shin.  As are result, from Liberty Park to home, it was slow going.  In total, I completed 17.1 miles at an easy pace.  Overall, it just felt good to get in a couple of longer runs this weekend without having to resort to the elliptical machine, but I'm sure this week I will have to rely on the elliptical to let my shin heal up for the marathon. 

While watching the Sunday morning news shows, I did my non-running workout of 300 sit-ups.   

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a chocolate protein shake and two servings of whole-wheat rice with tons of vegetables

Since my right shin was feeling pretty sore today and the SLC Marathon is less than two weeks away, I stuck to the treadmill.  I was able to get in 4.1 miles before calling it a day.

While watching the NCAA Championship (UCON over Butler), I completed my non-running workout 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, bowl of peaches, whole-wheat rice dish with vegetables, and a protein bar

Following work, it was another day on the elliptical machine; that is, I’m fine with completing my mileage on the elliptical in order to give my right shin a chance to heal enough for the SLC Marathon on the 16th. I was able to get in 8.4 miles before calling it a day.

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: a serving of pears, fruit smoothie, and a protein bar

Off to San Francisco for an “Intensive Accounting Review” weekend.  Hope your weekend is as fun as mine and Happy Running bloggers!

Following work, I jumped on the elliptical machine for 6.4 miles before heading home to pack for my weekend Accounting Workshop in San Francisco.  By the way, my right shin is still sore, but improving.  I might just have to try it out tomorrow with a run down the Embarcadero.

For my non-running workout, it was just standard routine of 300 sit-ups.

Five-Minute Plank Challenge:  2:00

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

This morning, I woke up and jogged 1.3 miles over to the grocery store and back before catching my flight to Oakland.  After taking the BART to the west side of the bay and checking into my hotel in San Bruno, I put on my running gear and jumped back on the BART and took it back to the Embarcadero where I ran down to Fisherman’s Warf.  It was a nice day (i.e., sunny and in the 50s), but the wind was sure strong.  I headed around Marina Green where I saw some brave swimmers in the water; that is, you have to be a strong swimmer to handle the waves on such a windy day (by the way, if you jog to the end of Municipal Pier, you get a great view of Alcatraz).  I then headed through Fort Mason and then over to Crissy Field.  I did not want to put in too much mileage on my sore right shin (especially with the Salt Lake City Marathon a little over a week away); however, with the view of the Golden Gate Bridge a mile up the road, who can resist?  Consequently, I climbed the dirt trail to the bike path and took it up to the Bridge.  Once I arrived at the Visitor’s Center, I could not help but run across the Bridge; that is, I figured that I needed a bridge workout for the NYC Marathon.  The high winds and rush-hour traffic made the crossing really fun; for example, I soon removed my visor or it would have ended up in the Bay.  It was also neat to see the road crew making the bridge into a four-lane road leading out of the city and two lanes into the city by placing metal pipes/stakes in the road.  When I reached the Marin side, the sun was just setting so the view of San Francisco was especially amazing.  In short, it looked like huge skyscrapers jutting up from a bunch of wooden toy houses that seemed like they were stacked on top of each other due to all the hills.  Even though my right shin started to flair up, I just enjoyed the run back to the Embarcadero station by running through the Palace of Fine Arts (reminds me of what Athens must be like), stopped by Ghirardelli Square to pick up some chocolate for everyone at work, then with a final stop at Gott’s Roadside to complete my 16.3-mile run.  Okay, Gott’s is an awesome hamburger joint that does go with my goal of achieving a healthy diet.  With that said, I did get a turkey burger and chicken sandwich with no fries or milkshake (i.e., just water).

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 fruit, oatmeal, and a protein bar

Today, since my right shin was a little bit aggravated from yesterday’s workout, I figured it was best to keep the running indoors (I’ll probably do this for the rest of the weekend).  As a result, before and after my CFA Accounting Review class, I paid a visit to my hotel’s gym, which just consisted of a treadmill, a stationary bike, and a stair stepper.  In all, I divided my workout up evenly between the treadmill and stair stepper by completing a 10k on each.

While watching the never-ending news coverage of the government budget shutdown that never happened, I completed my non-running workout of 300 sit-ups.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a banana, blueberry fruit smoothie, a big salad, and a protein bar

It was another day of mixing it up between my hotel’s treadmill and stair stepper before and after my CFA Accounting Review class.  Today, I completed a half-marathon with 7.1 miles on the treadmill and 5.0 miles on the stair stepper

It was another day of 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 cartoon of orange juice, half of a cartoon of strawberries, a blueberry fruit smoothie, and a protein bar

I woke up early this morning to pack for my return trip home to Salt Lake City!  However, time flew by and after I was finally packed, I realized I only gave myself 70 minutes to get in my 10-mile workout to satisfy my weekly mileage goal.  First, I really did not want to go on a second run when I got home.  Second, I have not come close to running a 7:00 minute-per-mile pace for this type of distance for well over a month.  With this said and my right shine being a little tender, I took to my hotel’s treadmill with the goal to see how fast I could get myself going.  In other words, my final real test before Saturday’s marathon.  My right shin seemed to relax a little bit and the soreness subsided the faster I pushed and the further I went.  I slowly increased the tempo to marathon pace then just let it ride.  I was able to get in 10.1 miles in 1:09:58 (five miles at an easy pace and the rest at marathon pace) before catching my flight back to Salt Lake City.  That extra 0.1 was very rewarding (i.e., progress is being made on the injury front)!

First thing in the morning, I got in my non-running workout of 300 sit-ups.

Five-Minute Plank Challenge:  2:00

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

Light workout out today of splitting my time between the elliptical machine and the treadmill; 1.8 miles on the former and 2.3 miles on the latter.

For my 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 oatmeal and two whole-wheat tuna sandwiches

My legs are feeling better (i.e., just heavy) and I’m really hoping to be done with the elliptical machine for the near future. As a result, I kept my workout to the treadmill and a jog around the neighborhood. In total, I was able to get in a 10k at an easy pace.

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

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: serving of oatmeal and two whole-wheat tuna sandwiches

It was just another light day of running; that is, overall a 10k with 3.5 miles of this distance on the treadmill and the remaining 2.7 miles consisting of an evening jog around the neighborhood.

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

Five-Minute Plank Challenge:  2:00

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

I’m getting tired of the treadmill--which seems to be beating up my legs more these days than lessening the pounding on them--I hit the streets after work. My right knee was a little bit sore, but I was able to get in 8.1 miles (i.e., one-and-a-half laps) around the International Center at an easy pace.

For my 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 oatmeal

My right knew was a little bit stiff today; therefore, I headed out and biked 9.2 miles while accomplishing a few errands.  Then in the late afternoon, I jogged over the Big Cottonwood Park and completed four-and-a-half laps around the park’s dirt trail for a total of 5.7 miles.  My right knee started to loosen up a little bit and I’m just hoping it will hold up for the entire 26.2 miles tomorrow.  Regardless, it will be a fun experience!

Besides my bike ride, 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:  serving of oatmeal, two fruit smoothies, and three servings of whole-wheat pasta

I woke up this morning and my right knee just felt all achy and stiff; therefore, I spent some time trying to stretch it out.  I just kept telling myself that it was more mental than anything and I needed to get over with being injured.  Then I looked at my watch and realized I was way behind schedule.  Consequently, I threw on my gear and grabbed my trusted water bottle and a few GUs before heading out to the starting line a little after 6:20 pm.  So instead of worrying about my leg, I was just worried about getting to the starting line in time (i.e., I’m always cutting it close and I did not want to repeat my late showing at the Marines Corps Marathon). 

Thankfully, the race started five minutes late and one-twentieth of a mile shorter than last year by starting in front of the bridge (i.e., I’m not going for a world record, so I’m not bothered if the mileage is a little off in a marathon, but my Garmin read 26.17 at the end when on a normal course it should read 26.3ish; not having us go all the way to 2100 south on Foothill and now moving the starting line up a little bit has shorten the course over the past few years--the turnaround at The Gateway has not netted out the decrease in distance).  This morning, I was really open to any help I could get!

At 7:05 am, the race started and I tried to play it a little bit conservative on the downhill.  However, I saw Chris--my SLRC training buddy--and since he is leaving Utah to go to ranger/jump school with the army in a few weeks, I increased the pace a little in order to touch base with him.  After talking with Chris for a minute, I let him go ahead even though he told me he was just on an easy half (i.e., I’m just intimidated by his speed). 

Shortly after passing mile marker three, it was pretty cool when a woman cheering on runners from the sidewalk hurriedly flipped on the big megaphone she was holding (side note: when I retire and live along a marathon course, I’m totally investing in an enormous megaphone) and excitedly announced something like “Go lady in purple!  You are the first girl!”  And I immediately thought, so this is what it’s like to roll with the future president.  Allie Scott was cruising along in our group of runners to a first place finish in the half marathon!

Around mile ten, while running through Holladay--my part of town--I noticed a familiar face cheering on the runners.  I have never met Jun, but about 20 meters after passing him and his family, I then realized it was our legendary ultra marathoner cheering us on.  Thanks Jun for your support!

On the Van Winkle Expressway, my right leg was acting up a little bit; that is, really not hindering my pace, but I stubbed my right foot pretty hard twice on the flat road from simply not picking up my leg (my toenails look nasty because of it).  I must have looked pretty pathetic.  Also, while running up 500 East, I was just slapping my right foot on the ground which was a strange contrast to the light footwork its counterpart was doing.  More than anything, the loud slap of my right foot against the ground was just annoying.

Around 2500 South and 500 East, I ran by the infamous “Temptation Station.”   It’s so mean and wrong (i.e., a full on barbecue with plenty of beverages), but so funny and what is great about this race.  Every year they just seem to take their game to the next level; for example, this year they had a professionally looking “Temptation Station” sign hanging from the telephone pole and a Nike sign that read, “Just Screw It.”  Needless to say, they always make me crackup and one year I might just have to take a 45 minute split on mile 21 for brat or two. 

I was very happy to cross the finish line in front of an awesome crowd at The Gateway.  Overall it was a fun experience and I was happy to finally get in my first marathon for 2011.  Des-News and NYC are next up!  Oh yeah, I ended running a 2:50:39.  Regardless of my troublesome right leg, it really did not impact my pace (i.e., the adrenaline and the distance really balanced out the aches and stiffness), so this race accurately reflects where I’m at.  My splits for the race were as follows:  5:55, 6:12, 5:58, 5:55, 6:12, 6:32, 6:38, 6:37, 6:39, 6:20, 6:17, 6:36, 6:37, 6:14, 6:22, 6:36, 6:36, 6:33, 6:41, 6:51, 6:50, 6:48, 6:58, 6:51, 6:59 (the incline up to the Eagle Gate was still brutal), 6:48, and 1:04.

Finally, my daily non-running workout consisted of a 4.2-mile afternoon bike ride and 300 sit-ups.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  protein shake

I could barely walk down stairs this morning to get the paper.  The SLC Marathon really trashed my legs.  With that said, since I’m really eager to get back into the training routine, I headed out for a very slow pace jog/shuffle.  For this workout, I shuffled over to the Lions Rec Center where I completed two hours on the elliptical machine then on the way home I completed six laps around the softball complex at Big Cottonwood Park before calling it a day.  In total I was able to get in an even 16.0 miles.

While watch the Sunday morning news shows, I completed my non-running workout 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 a protein shake

Happy Patriots Day!

Today, I took some time to recover; that is, my legs were sure feeling it after sitting all day at work.  In short, a 5k on the elliptical machine and an even one mile jog around the neighborhood.

For 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:  a serving of oatmeal and a protein bar

I got to work extra early today; therefore, I decided to hit the gym to get in my daily run.  For this workout, I divided it up between a 5k on the treadmill and a 5k on the elliptical machine.

In regards to my non-running workout, it was another day 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

For the second day in a row, I arrived at work an hour early in order to get in my run on the treadmill.  I accomplished another 10k today with a much faster pace than yesterday (i.e., 8:02; fastest pace since Saturday).

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

Five-Minute Plank Challenge: 2:00 

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

I arrived at work an hour early for the third day in a row to get in my daily run.  I ran the first 2.2 miles on the old rickety treadmill (all the new ones are still out of order), which seemed to really beat up my right leg.  As a result, I went outside and ran a 4.5-mile loop around the International Center before reporting to work. 

My daily non-running workout consisted of 300 sit-ups and 70 (50 lbs) curls.

Five-Minute Plank Challenge: 2:00

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

My busy three-day weekend started today; that is, I was so busy studying for the CFA and finishing up on a project that I was only able to get in 2.7 miles at an easy pace around Big Cottonwood Park.  Hopefully this will help my right leg heal.

For my daily 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:  a serving of oatmeal and a serving a mixed fruit

The beyond busy weekend continued today and I was only able to take a short break to get in a 2.3-mile jog around Big Cottonwood Park.  I’m not going to get my 72 miles in this week, but hopefully getting caught up on my work will help my body recover a little bit from last week’s marathon.

In regards to 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 oatmeal and a serving a mixed fruit

Happy Easter Sunday!  Okay, I got out of the door just before 6:30 am this morning hoping to get in a nice long run at a good pace (i.e., I needed this after two days of low mileage).   The plan was to run up to Emigration Canyon, complete a few miles up the Canyon, then head back by way of Des-News Marathon Course and the Bonneville Shoreline Trail.  However, around four miles into the run (i.e., just before Westminster College) my right leg started trobing.  In short, same old tender shin and knee.  With that said, it was a really nice day, so I gutted out this 21.35-mile run at a really slow pace.  For the week ahead, the plan is ice and send lots of time with my good old friend, the elliptical machine.

Lastly, it was another day of 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 oatmeal, a serving of mixed fruit, and a whole-wheat tuna fish sandwich

My right knee was especially sore today.  So I made it a recovery day by running 2.5 miles on the elliptical machine after work then doing a 0.2-mile jog to test my leg out.

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

This morning, I got to work early and completed 8.1 miles on the elliptical machine before reporting to the office.  My right knee felt a little better once I got moving.

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:  servings of oatmeal and mixed fruit

It was a really busy day at work plus my right knee was not feeling any better, so I just completed 2.3 miles on the elliptical machine before calling it a day. 

In regards to my non-running workout, I completed 300 sit-ups and 40 (50 lbs) curls.

Five-Minute Plank Challenge: 2:00

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

Sticking to the elliptical machine to easy the pound on my sore right knee, I completed 7.5 miles today.  Overall, my right leg is feeling a little better; that is, I can sort of push off with it.

My 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:  servings of oatmeal and mixed fruit

Finishing off a work week dominated by the elliptical machine, I completed 5.5 miles on the elliptical and a one mile jog around the neighborhood.  The status on the right knee, it is feeling better but still a long ways to go.

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

Five-Minute Plank Challenge: 2:00

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

I woke up this morning to a good four inches of snow; that is, just crazy and typical Utah weather.  Anyway, today was the day of the free Salt Lake Running Company 5k.  Works well with my schedule since I run with the SLRC every Saturday anyway.  Consequently, I jogged 3.4 miles down to the store where about 700 runners had shown up for the race.  After picking up a neat looking gray SLRC Nike running shirt, I met up with one of my friend’s from work right before the national anthem.  Yes, this was a free race (i.e., no entry fee) limited to a thousand runners, but one of the best organized 5ks that have participated in.  After the anthem, I headed down to the starting line where it was a nice 40 degrees and the streets were completely clear of snow in that it only stuck to the lawns and the trees.  I did a tenth of a mile to warm-up before the race started. 

I do not run many 5ks, but this was one of the toughest ones that I have ever completed in.  My right knee limited my stride, but I was able to run an 18;44 with the following splits of 5:47, 6:13, 6:05, and 0:39.  Overall, it was a nice and flat course (i.e., and up and back down 600 East to Liberty Park) and it was just fun to get out and compete. 

My right leg really stiffened up after the race, so it was a slow 3.5-mile hobble back to home.  In order to get in some extra miles, in the afternoon I biked over to the Lions Recreation Center and completed 10.1 miles on the elliptical machine.

Besides my 4.2 mile bike ride, 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 and a serving of mixed fruit