Rosswog Running Blog

My right knee was pretty sore today from yesterday’s 5k.  So for the second week in a row, I decided to cut back on my weekly mileage.  As a result, I only went out for a 10.1-mile run today.  This workout consisted of a run up to the Brickyard and back then I put on my New NB minimalist shoes and jogged around Big Cottonwood Park’s dirt path five times before calling it a day.

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

Five-Minute Plank Challenge: 2:00

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

Today was a recovery day in that my right knee did not feel up to the pounding.  So I completed an even 2.0 miles on the elliptical machine at work before heading home and out for a short 0.6-mile test run around the neighborhood.

My non-running workout consisted of 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 serving of oatmeal and mixed fruit

After a 0.6-mile warm-up, I met up with Jasper this morning and we ran over the airport bike paths where we ran to North Temple and 2400 West before returning.  The total distance of this run was 7.6 miles at an 8:02 pace.  I cooled down with a fifth of a mile on the elliptical before heading off to work. 

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

Five-Minute Plank Challenge: 2:00

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

Following work, I headed home and out for a late evening run up to Olympus High School to hit the track.  However, they are completely tearing up the track and the tennis courts, so after a lap around the parking lot I headed back home.  The total distance of this run was 6.3 miles at an easy pace.

In regards to my daily non-running workout, I just completed 300 sit-ups and two 100-second wall-sits.

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 vegetables

During lunch, I met up with one of my Wasatch Back Teammates and ran a 4.5-mile lap around the International Center. It was perfect running weather. Then I did a 2.6-mile cool down on the elliptical machine in order to not strain my right knee too much before calling it a day running wise.

My daily non-running workout consisted of 300 sit-ups, two 100-second wall-sits, and 30 (50 lbs) curls.

Five-Minute Plank Challenge: 2:00

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

This morning I flew up to Detroit then took a cab to Windsor, Ontario for what is known as Windsor Week. In short, this is a week-long review for the CFA exam, thus I will be north of the border all week putting in mad study hours. I'm hoping to also get my running groove back. I started this afternoon by running through the University of Windsor campus down to the River Front where I ran the bike trail which offers a great view of the Detroit skyline (the GM buildings are pretty awesome and the GM sign is now a giant screen that was flashing the GM logo along with the Red Wings logo) and back. The total distance of this run was 5.7 miles.

After picking up some groceries from my dorm room (yes, it's back to college life this week) I jogged down to the University's gym and hit the elliptical machine and treadmill for over an hour and a half before calling it a day and jogging back to the dorms. The total distance of this second run was 10.1 miles at an easy pace. The good news is that I actually felt I could push off with my right leg today. My theory now is that it's more of a right shin issue and the ability to not push off with my right leg has been pounding my knee. We'll see how I feel tomorrow (fingers crossed).

In regards to 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: a serving of oatmeal and a fruit smoothie

Before my actual CFA classes (i.e., Quantitative Methods and Economics today) commenced this afternoon, I jogged over to the cafeteria to get a quick breakfast before jogging over to the University of Windsor's gym where I spent two-and-a-half-hours on the elliptical machine and the treadmill. I then finished up my running for the day by jogging back to my dorm room. In total, I was able to get in 20.1 miles. Most importantly, my right leg held up (i.e., not too sore)! I think the serious stretching and work with my running stick on my leg last night along with the icing helped.

For my non-running workout I was able to complete in 300 sit-ups and 40 (45 lbs) curls.

Five-Minute Plank Challenge: 2:00 (just continuing to maintain)

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

This morning I headed out bright and early (i.e., 5:30 am) in order to get in my run before my CFA classes (i.e., Economics, Corporate Finance, and Equity). Heading down Sunset Avenue, I hit the riverfront bike path and took it to the Ceaser's Casino (seems like the main tourist haven in town) where the bike path ends. I then ran along the road that follows the river past a few breweries and a couple of parks where I reached the six-mile mark at Saint Louis Street just past the Goventry Gardens. I then turned around and head back for a total distance of 12.25 miles at an easy pace. My right leg felt stiff and sore at times and it felt like I was pounding it a little bit. However, it's slowly getting stronger!

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

Five-Minute Plank Challenge: 2:00

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

I just completed my 12-hour study session on Financial Statement Analysis, yeah! Fun times and I have a lot of studying ahead of me. In regards to my running, I headed out early this morning from the Windsor dorms and ran the riverfront bike path. The total distance of this run was 6.3 at an easy pace on a perfect morning for running (i.e., sunrise and cool temperatures). My leg felt pretty stiff and a little sore to start with, but after three miles it began to feel better (i.e., good enough to get in a few sub-8:00 miles which is pretty good for me these days).

It was just another 300 sit-up day for me in regards to my non-running workout.

Five-Minute Plank Challenge: 2:00

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

This morning, I woke up for an early morning run before starting my CFA review classes (i.e., Equity Analysis today).  When I headed out of the dorms, it was just a downpour; therefore, after going back to grab my windbreaker, I ran for 7.2 miles through the rain to downtown Windsor and the through the neighborhoods surrounding campus.  The fun of running through puddles and just getting drenched, took my mind off my rickety right knee.

This morning before another 12 hours of CFA Review classes (alternative investment, fixed income, and derivative analysis), I headed out for an early morning run. It was another day of 7.2 miles at an easy pace, but under much nicer conditions (i.e., no pouring rain today). For this run, I headed down to the river front and ran the bike path before taking the long way back through the Windsor neighborhoods to my dorm. Right Knee Update: the first two-three miles were really jarring, but for the final four my leg seemed to relax a little bit, thus they were not too bad.

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

Five-Minute Plank Challenge: 2:00

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

Before a 6-hour CFA Review class (portfolio management today) and a 3-hour practice exam, I headed out this morning other 10k along the Detroit River bike trail.  It was at an easy pace, but I was able to keep most of miles below eight minutes, which means that my right knee is getting stronger (much better than last Thursday)!!! 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 fruit smoothie

Following a final 4-hour review of our practice exam, I headed out for a run to the Windsor Raceway and back. This was a 11.3-mile run through mostly industrial areas of South Windsor. Not the best part of town, but it was sort of neat to see all the car manufacturing facilities.

After taking a few hours to eat lunch and to review my study materials, I jogged 0.4 of a mile down to the field house at the University of Windsor where the indoor track just happened to be open. I guess the Windsor is the Oregon of Canada because there are a number of signs referring to Windsor as "Track Town Canada." Anyway, some Canadian -type of AAU basketball games were going on in the middle to keep me entertained while I completed 48 laps (8 miles) around the track before calling it a day and jogging back to my dorm. For my non-running workout, I was able to get in 300 sit-ups and 40 (35 lbs) curls.

Five-Minute Plank Challenge: 2:00

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

I woke up early this morning and just enjoyed a 6.6-mile run along the Detroit River bike path.  It was neat to see all the people out fishing this Saturday morning along the pier.  Now it's time to pack up and head back to Salt Lake City!!!

It’s great to be back in Salt Lake City!!! Today, I had a lot to get caught up on, so I did not head out until late in the evening.  So I cut my planned long run short and will make it up tomorrow.  However, for this run I got in 8.45 miles by running over to the grocery store and back with over to the Cottonwood Country Club and back.

While watch the morning news I was able to get 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 fruit smoothie

Today it was back to work after taking just over a week off to study for the CFA.  After I completed my shift, I changed into my running gear and ran 15.6 miles from the International Center to home.  I have biked this route a number of times, but never have run the entire route.  While I was running I was thinking that when I first started getting back into running just over six year ago and started working at my current job, I would never imagine myself running home from work.   This workout was a good accomplishment and made up for my off-day (i.e., relative to other weekends) on Sunday.

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 oatmeal

This morning I arrived at work early and went for a 8.1-mile morning run over to the airport bike path, through Wing Point golf course to North Temple and 2400 West and back to work.  It was pouring rain the entire way and I was just completely soaked.  In short, this is what running is all about!!!

Today was a recovery day for me in order to give myself some time to catch up from my week away from the office and to get some studying in for the CFA.  In total, I was able to get in 4.1 miles which consisted of a jog from Westminster College to the 900 East bus stop and a late evening job around the neighborhood.  Also, only one month before the Wasatch Back!

Okay, I almost feel like I should just cut and paste Tuesday's run into this blog posting; that is, another early morning airport bike path run through the pouring rain and I ended up completely drenched.  However, I only ran 7.6 mile this time and did not finish off that last half of a mile because I had to get on a conference call.  Also, I was much faster today; that is, clocking a 7:30 pace which is my fastest pace without really feeling it in my right knee for quite some time.  I’m getting back to 100%!!!

My non-running workout consisted of 300 sit-ups and 3 two-minute wall-sits.

Five-Minute Plank Challenge: 2:00

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

Following a busy week at work, I hit the streets and ran from the International Center, through the Airport Bike paths to North Temple. Before I reaching the State Fair Grounds, I turned up on the Jordan River Parkway Trail and took it over to Redwood Road then ran back to the International Center. The total distance of this run was 10.1 miles at an easy pace. My knee is gradually improving and I should be ready to test it on a long run tomorrow.

For my non-running workout, I completed 300 sit-ups and 3 two-minute wall-sits.

Five-Minute Plank Challenge: 2:00

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

My right knee was a little stiff when I woke up this morning; however, I felt like I needed to give it a stress test with a long run.  Consequently, I ran 8.3 miles up to the amphitheater parking lot near the mouth of City Creek Canyon where I met up with one of my Wasatch Back teammates.  We began to run up the Canyon and near the top one of my other Wasatch Back buddies (and former FRBer, Mogli, who started running from Sugar House) caught up with us and we ran up to the gate just beyond campground #30 (i.e., 6.2 miles up) before turning around and beginning our descent.  I kept a really conservative pace on the way down the Canyon hoping not to jar my knee too much.  After returning to amphitheater parking lot, I began the long run home.  The good part is that Mogli was able to pull me along to Liberty Park then I just proceeded to grind out the final miles in the early afternoon heat.  I did stop at a 7-11 to refill my water bottle with refreshing cold water that really helped me survive those last two miles.  In total, I was able to get in 29.3 miles at an easy pace.

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

Five-Minute Plank Challenge: 2:00

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

Following a nice 14.95-mile bike ride to the University of Utah and back, I put on my new minimalist NB shoes and hit the trail at Big Cottonwood Park.  I completed a total of five-and-a-half miles and I was able to keep a nice pace despite yesterday’s long run and my sore right knee.  The best part was that I did not feeling any discomfort in my right shin, thus I’m hoping my right knee will be back to full strength shortly since it my right foot feels normal when hitting the ground.

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

Five-Minute Plank Challenge: 2:00

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

Another stormy day in the Salt Lake Valley; however, running and raining days always make me want to run.  As a result, after work I went out for a three-quarters loop (4.2 miles) around the International Center.  My right knee was pretty achy today, so just to be safe than sorry, I finished up my workout by completing 2.0 miles on the elliptical machine. 

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

Five-Minute Plank Challenge: 2:00

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

Just another raining morning in Salt Lake City!  However, I arrived at work early and did what is becoming my standard run on the Airport Bike Path to North Temple and 2400 West and back.  I was able to keep a relatively solid pace throughout this 7.6-mile run with the following splits: 7:44, 6:54, 7:07, 7:10, 7:02, 7:14, 7:15, and 3:58 (total time: 54:23; average pace: 7:09).  This is basically a minute per mile faster than three weeks ago!  If finished this run with a 0.2-mile cool-down jog.

Also, the best and almost the worst part was that on the way back I was cutting the tangents on the bike path and saw something ahead that looked like the size of big black bird scurrying to the other side of the path just as I turned the corner.  The creature stopped within arms-length to my left, which I thought was rather strange in that I was figuring as I ran toward it, it would take off.  Wrong!  As I ran by I noticed it was not a bird, but a skunk up on his front legs with is tail in the air.  Needless to say, a sub-5 pace for the next quarter of a mile!  Thankfully, the smell did not stick or I do not know what I would have done in that I needed to report to work after this run.

In regards to my non-running workout, I was able to complete 300 sit-ups, a 2-minute 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 of oatmeal for breakfast

Today was very much a recovery day for me since I had to work late. After I got home, I headed out for a late evening run up to the Smith-Klin Chimney and back. The total distance of this run was 4.1 miles at an easy pace.

For my daily non-running workout, I was able to complete 300 sit-ups, 60 (50 lbs) curls, and 40 (30 lbs) reverse curls.

Five-Minute Plank Challenge: 2:00

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

I arrived at work early this morning and headed out for my typical run from the International Center along the airport bike path.  For the first time in a while it was not raining this morning, so no windbreaker!  Also, for this run I met up with Dave, my stair climbing friend who is training for the TOU (his first marathon).  I extended the route a little bit by running all the way to 2200 West on North Temple in order to test out my leg by getting in a fast fourth mile; therefore, I ended up running and even 8.0 miles while Dave ran the typical 7.6 mile course (by the way, nearly 30 seconds per mile faster that he ran it three weeks ago).  It took us 59:28 to complete this run and my splits were as follows:  7:11, 7:25, 7:33, 5:55,7:38, 8:10, 8:02, and 7:31 (average pace: 7:25).  The 5:55 mile felt great (not too winded) and my right knee was not too sore afterwards.

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

Five-Minute Plank Challenge: 2:00

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

It was just a sluggish Friday for me.  In short, I went for a short 1.70-mile quarter lap around the International Center following work.  After I got home, I fought off the need to eat dinner and go to bed, by getting in an even 3.0-mile run at an easy pace over to the Murray-Holladay Road and back.

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

Five-Minute Plank Challenge: 2:00

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

Training for the Wasatch Back, which is just three weeks away, I decided to do a two-a-day this Saturday.  To start with I road my bike over to Sugar House Park and met up with my friends from another Wasatch Back team from work for a mid-morning run.  I wore my Vibram Five Fingers in order to give my calves and shins a good work out.  In total, the group knocked out 4 laps around the inter loop of the park (5.5 miles) while I did an extra lap for 6.9 miles.  Then I biked back home and spent the afternoon studying for the CFA.

I kept holding off on my evening run because due to another storm that had moved into the Valley.  I was so hoping the pouring rain would let up at least for a little bit.  No luck!  At 8:30 pm, I just gave up hope and threw on my windbreaker and headed out.  It was bad.  A nice a cool east-to-west wind hit me in the face as I started my journey back to Sugar House Park.  I was so cold and wet that for the first 3-4 miles I kept trying to make up a good excuse to turn back early and call it a day.  In addition, my legs were just heavy from the nearly seven-mile run earlier in the day in my Five Finger.  However, I just continued to slosh along (and I mean slosh, lots of standing water) until I neared the halfway point when it was better to make the extra effort to complete the workout instead of living with the disappointment of turning back just a little bit early.  Also, I figured that could not get any more soaked than I already was.  At the Park, I just sloshed around the inner loop twice.  I was planning another lap, but the river that flows through the Park jumped its banks as the rain continued to pleat down.  First, it jumped on the East side of the Park (north of the basketball courts) in a surreal scene of white caps from the river splashing on to road while two orange-vested, construction-hat-wearing city workers sped away in their truck after trying to increase the ability of the river to flow through underneath the road.  Debris was flowing across the street, so I took the long way around (i.e., up and around Highland High School).  On my second lap around the Park--it was very dark at this time--I realized that the Park’s pond had jumped not only its banks, but also the sandbag wall that was trying to contain it.  I was all of a sudden sloshing through ankle-high water that was rushing back to the river on the west side of the Park.  This is when I realized it was better to get out of the Park’s basin, so I dashed uphill for higher grounds on the Park’s trail where I completed the second loop before trudging home through overflowing gutters, along sidewalks with sizable puddles, and around the crazy Saturday night traffic that was even more reckless than normal due to the adverse weather.  I was in my glory.  In total, I was able to get in 13.5 miles at a slow pace, but I really worked for it.

Besides my 8.5-mile bike ride, I was able to complete 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 stack of whole-wheat pancakes

I have been dreading this day for some time, but I needed to get in a speed workout.  Due to injuries, I have only been able to complete a few light speed workouts this year and it’s almost June.  My right knee is a little sore and I probably have 80% range of motion in my right leg, but this is much better than I have been for a long time (probably since late February, still not as good as early January).  As a result, I jogged 7.8 mile up to the Skyline High School track to get in a Yasso 400s workout.

Of course, when I arrived at the track, it started to drizzle and the lazy part of me thought about calling the speed workout off (i.e., there will be better days).  However, the self-motivated part of me vetoed that temptation, so I tossed off my windbreaker and got to work before it really began to pour.  After a warm-up lap, I completed my slowest Yasso 400s workout that I have recorded to date.  In short, the ten fast 400s I completed in an average time of 1:24 (splits were as follows: 1:26, 1:26, 1:26, 1:26, 1:24, 1:24, 1:24, 1:23, 1:23, and 1:22).  However, half lap recovery jogs were the fastest to date with an average of 1:07.  I felt like I could have kept going and my 400 time decreased as I went along.  I never felt like this after a Yasso workout (whether it’s the 800s or 400s, it usually ends with me lying on the side of the track, nibbling on a GU, wondering about how I’m going to gain enough energy to make it home).  For the record, my best 400-split average in a Yasso workout was almost a year ago at 1:17 (1:10 recoveries; how I miss this relatively fast guy).  So I’m probably around 7 minutes off my best half-marathon pace, which sounds about right.  I’m just going to enjoy the process of healing up and getting back to a hundred percent.  After a short cool down jog to make it a total of 4.2 miles on the track, I put back on my windbreaker and headed off to Sugar House Park.

Yes, lots of trips to Sugar House this weekend, but I had to check out the Park in the daylight after last night’s storm.  Of course, the rain really began to fall on my way to the Park, but I just concentrated on my breathing and running downhill (it seems like I’m relearning the latter since my shin and knee injury) in order for the feeling of being constantly wet not to get me down.  The Park was pretty much back to normal after last night and a wall of sandbags has now been established where the river enters the Park on the east side.  I then returned to home completing 8.8 miles at an easy pace on the third leg of my run.

Finally, for my non-running workout, I was able to complete just 300 sit-ups.

Five-Minute Plank Challenge: 2:00

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

On this beautiful Memorial Day, besides studying for the CFA, I went for a nice 10.1-mile run around the outer dirt trail of Big Cottonwood Park.  I completed this run in my NB minimalist trail running shoes; therefore, it was a great workout for my lower legs.  Overall, me right knee started out a little bit stiff and sore, but soon lessened up.

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

Five-Minute Plank Challenge: 2:00

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

With over fifty miles this past three-day weekend, I am making the next two days recovery days.  I actually do not feel that bad, but do want to overdue it and set myself back a few weeks.  As a result, after I got home from work, I just jogged 4.1 miles up to the Smith-Kiln Chimney and back before calling it day.

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

Five-Minute Plank Challenge: 2:00 and a 1:00 side planks both left and right

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