Rosswog Running Blog

Okay, when I woke up this morning my right foot felt sore. However, I still wanted to give my morning run a try; therefore, I ran over to Big Cottonwood Park and met up with one of my friends from the Salt Lake Running Company. We proceeded to run the 5.25 miles up to the Mount Olympus trailhead. After a few miles, my right foot stopped hurting, but I could not get full push off with it and it felt a little bit tender and sore. I made the climb in 48:23 (i.e., a 9:11 pace), which is not too bad. Following my run back to home, I gave my right foot an ice bath that felt great. The total distance of this run was 11.8 miles at a relatively easy pace.

In order to finish up my Sunday workout and to give my sore foot a break, I biked over to the Lions Rec Center in Holladay where I hit the elliptical machine for 7.1 miles. Then I hit the treadmill for an easy pace 4.0-mile run (it took a good 1.5 miles for my foot to adjust to running). Since the weight room is next to the pool, it’s extremely humid. Consequently, my gym clothes were completely waterlogged in sweat. In other words, it was a great workout!

Besides the 3.8-mile bike ride to the Rec Center and back, I completed 300 sit-ups and 30 push-ups for my non-running workout.

With a sore right foot (i.e., probably a little bit of PF--last fall it was my left foot), I played it safe and stuck to the elliptical machine.  However, safe does not mean that it was not a challenging workout; that is, I knocked out 4.6 miles in a total time of 38:02.  With the temperatures over 100 degrees outside, the gym was a little stuffy, so it was a solid workout. 

For my non-running workout, I accomplished 300 sit-ups, 30 push-ups, 70 (50 lbs) curls, and 60 (50 lbs) reverse curls.

My right foot is still feeling sore and stiff today; however, better than previous days.  Consequently, I took it easy again today by doing my running workout on the elliptical machine.  I was able to get in 4.1 miles at an easy pace (everything on the elliptical for me seems like an easy pace; that is, I miss the pounding of the treadmill).

The positive thing about PF is that I get to focus more on my non-running workout which consisted of 300 sit-ups, 30 push-ups, 60 (50 lbs) pull-downs, 60 (50 lbs) curls, and 40 (50 lbs) reverse curls.

My right foot is slowly getting back to normal; however, I once again stuck to the elliptical machine today by knocking out 8.1 miles at an easy pace.  Depending on how my foot feels, I’m aiming to split up my workout between the elliptical and treadmill tomorrow.

Besides my 32.2-mile round trip on my bike to and from work, I was able to accomplish 300 sit-ups, 30 push-ups, 60 (50 lbs) curls, and 20 (50 lbs) reverse curls for my non-running workout.

With my right foot slowly improving, I decided to mix in a little bit of running on the treadmill into my workout. Following work, I warmed-up for 2.1 miles on the elliptical machine then ran on the treadmill for an even 2.0 miles. Starting out at 6.0 mph, I slowly increased the speed to 8.0 mph during this treadmill run. By the end of it, my right foot was feeling a little bit sorer, but it was mainly just tired. I then jumped back on the elliptical for 2.1 more miles in an effort to cool down.

For my non-running, I was able to complete 300 sit-ups, 30 push-ups, 130 (60, 50, and 40 lbs) curls, and 20 (50 lbs) reverse curls.

Following another busy week at work, I hit the elliptical for a 1.0-mile warm-up before transitioning over to treadmill for 2.6 miles at a relatively easy pace.  I transitioned back to the elliptical for a 1.0-mile cool-down before heading back to home.  After I arrived at home, I headed out for a 4.0-mile, easy-pace evening run up to the Smith-Kiln Chimney and back.

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

Before I started to develop PF in my right foot, I had signed up for the annual Half Road/Half Trail 8k (i.e., a Sports-AM race) in order to get some trail racing experience before the Xterra Trail Nationals next month in Bend, Oregon.  Plus, since last year was a complete downpour, we were unable to do the trail part due to safety concerns.  I have never run this trail up City Creek, so I was really looking forward to good weather and the trail-running opportunity.

I woke up before 6:00 am and stretched out my foot, which still felt a little sore, but not bad.  After putting on my racing gear and completing my non-running routine (i.e., 300 sit-ups and 30 push-ups), I headed out by jogging a half of a mile over to the UTA stop to take the bus downtown.  I got off at the Cathedral of the Madeline and ran up B Street to the road that loops around to the front of City Creek Canyon. Compared to last year’s wind and rainstorm, the weather was perfect as I ascended through the Avenues up to the mouth of the Canyon.  At the starting line, I picked up my bib number and timing chip before making final preparations. 

Just before the 8:00 start, James--the race director--announced there was a change in the race.  However, this year it was not about closing down the trail part, but we were going to run up the trail and down the road.  From a safety and race perspective, this made total sense.

From the start, I set the pace; that is, unlike last year, there was no 2:27 marathoner leading the way.  So I just tried to use my Garmin to push myself.  Due to the trail aspect of this year’s race, I knew my 27:07 time from last year was not going to be broken.  In addition, even though my right foot seemed to loosen up as I pushed myself forward, I was playing it a little conservative in order to not aggravate it anymore than necessary.  Consequently, my splits were as follows: 7:41, 7:54, 6:42, 5:32, and 2:42 (this last one was basically a half-mile split; that is, according to my watch this course is basically four tenth of a mile shorter than an 8k).  All of my splits were slower than last year, but it was a heck of a workout (i.e., a good mile of the trail was overgrown, which made for some fun running/bushwhacking) and I survived without further irritating my foot!  Also, it was fun to cheer on my fellow Saturday-morning runners at they crossed the finish line and posted some impressive times.

Following the post-race festivities, I ran at an easy pace back to home by way of the State Capital Building and stopping by Liberty Park to run two laps on the woodchip trail.  Consequently, I was able to run an extra 11.4 miles; however, my right suffered from a few muscle cramps over the last few miles forcing me to stop and stretch it out.

This morning I got out for my Sunday run at 6:00 am, which began with a 0.65-mile jog over to Big Cottonwood Park where I met up with one of my friends from the Salt Lake Running Company Group to knock out a 11.2-mile run.  For this workout, we ran up to Olympus High School then followed the Salt Lake Marathon course down 2300 East to Holladay Boulevard to 6200 South then down to Van Winkle Express Way to 4500 South and 700 East before returning to Big Cottonwood Park.  I then jogged 0.65 of a mile back to home.

After stretching and icing my right foot throughout the day, I laced up my Brooks Cascadia 4trail running shoes and head out to Big Cottonwood Park for an evening run.  On the dirt path that outlines the park, I was able to circle the park four times before heading back home.  The total distance of this run was 5.# miles at an easy pace.

In regards to my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.

Following work, in order to alleviate some of the pounding on my right foot, I warmed up for 2.2 miles on the elliptical machine.  Then I switched over and to the treadmill and ran for 2.0 mile at an easy pace.

For my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and 20 (50 lbs) curls.

After a great night of sleep, I woke up and went on a sub-6:00-am run over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back to home.  The total distance of this run was 1.3 miles at an easy pace.

Following work, I hit the elliptical machine for a mile warm-up before switching over to the treadmill where I knocked out 2.2 miles at an easy pace. I then did six-tenths of a mile cool down on the elliptical before calling it day.

Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, and 60 (60, 50, and 40 lbs) curls.

After riding my bike to work this morning, I hopped on the elliptical machine and turned out an even 2.0 miles. Following work, I split me running up between the elliptical and treadmill, 2.0 miles on the former and 4.1 miles on the latter at an easy pace. My right foot is feeling better and better; however, I kept it to a pretty slow pace today due to a head cold that I came down with at work.

Besides my 31.6-mile bike ride to and from work, my non-running workout consisted of 300 sit-ups, 30 push-ups, and 60 (60, 50, and 40 lbs) curls.

Still feeling under the weather, I hit the treadmill after work for 4.4 miles at a relatively easy pace.  The first few miles made me feel better, but the last mile or so was a little bit of a drag; however, it felt great to get in a workout!

For my non-running workout, I kept it to my standard 300 sit-up and 30 push-ups.

Following a busy day at work, I hit the elliptical machine for a 2.1 mile warm-up before transitioning over to the treadmill.  I ran at a relatively easy pace (slowly increasing the speed as I progressed) for 6.2 miles then I cooled down on the elliptical for another 2.1 miles.  Overall, I’m pretty much recovered from my cold and I only have a little discomfort in my right foot.  Consequently, I’m looking forward to a great weekend of running (and we’ll see how my right foot feels Sunday evening)!

Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, and 30 (50 lbs) curls.

I woke up early this Saturday morning and ran 3.4 miles down to the Salt Lake Running Company for a group run. For this run, we ran to Liberty Park and completed two laps around the woodchip trail before heading back. Our average pace was 6:51 minutes per mile for 6.5 miles (I would classify 1.5 miles of this distance as being at marathon pace). Also, the last quarter of our 6:18 sixth mile seemed to aggravate my right foot. However, mentally it felt good to pickup the pace a little bit. Due to the recommendation of one of my Salt Lake Running Company friends, I purchased a sock called the Strasburg Sock that is supposed to help alleviate PF. I learned that this knee-high sock keeps your foot stretched while you sleep with a Velcro strap from your toes to your shin that is adjustable. I cannot wait to try it out tonight.

I then concluded my morning workout by jogging the 3.4 miles back to home After icing my foot on and off again throughout the day, I slipped on my Brooks Cascadia 4 trail running shoes and headed out for a late evening run over to Big Cottonwood Park where I completed 3 laps around the park's dirt trail then--since it was getting too dark to see the trail--I ran one and a half laps around the softball complex before heading back to home.

The total distance of this run was 5.0 miles at an easy pace. For my non-running workout, I completed my standard routine of 300 sit-ups and 30 push-ups.

This morning, my right foot felt a little bit better after spending the night in the Strasburg Sock.  I woke up at 5:20 am and after doing some stretching I headed out at 6:00 am and jogged 0.65 of a mile over to Big Cottonwood Park to meet up with my friend from the Salt Lake Running Company.  We ran up to Canyon Rim Park and completed one lap around the park before heading up to Skyline High School and the back to Big Cottonwood Park.  The total distance was 11.25 miles at an average pace of 7:26 minutes per mile (one mile of this distance was at marathon pace).  I then jogged seven-tenths of a mile back to home.  My foot held up during the uphill climbing, but during the descents it really started to cramp up (a little painful at times). 

After soaking my foot in ice, it did not feel that bad (i.e., I could walk around on it).  Consequently, in the early evening I laced up my Brooks Cascadia 4s and headed out for a trail run over to Big Cottonwood Park where I completed 3 laps around the park's dirt trail before heading back to home.  The total distance of this run was an even 4.0 miles. 

While watching the Sunday morning news shows, I completed 300 sit-ups and 30 push-ups.

This morning, before reporting to my volunteer committee lunch in with the American Lung Association to help organize their annual Fight for Air Stair Climb, I hit the streets for a morning run.  For this run, I ran up to the University of Utah’s Kingsbury Hall to pick up some tickets for the Spike Lee presentation that is taking place next month.  I took the bus back home to help save the pounding of running downhill on my right foot (however, the little downhill running that I did do, my right foot did not feel that bad), so the total distance of this run was 8.1 miles at an easy pace.

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

Maybe the Strasburg Sock is paying off because I was finally able to get up to marathon pace on the treadmill.  Following work, I ran a total of 4.1 miles on the treadmill with 2.8 miles of this distance at marathon pace.  My right foot did feel a little bit stiff and sore for the first third of a mile, but then it started to feel like normal.  Slow but nevertheless, progress! 

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

Following a morning bike ride to work, I hit the treadmill for 2.2 miles at a relatively easy pace (it took about a half of a mile to work the soreness out of my right foot, but it felt good for the last 1.7 miles) before heading off to work.  After work, I returned to the treadmill for a 2.4-mile run at an easy pace before biking home.

In addition to my 31.3-mile bike ride to and from work, I accomplished 300 sit-ups, 30 push-ups, 100 (60, 50, and 40 lbs) curls, and 20 (50 lbs) reverse curls.

For the second consecutive day, I rode to work this morning.  However, I saved my running workout on the treadmill until after work.  With my right foot continuing to feel more and more normal, I was able to knockout 8.2 miles in under an hour (i.e., 59:38--one mile of this distance is at marathon pace).

Besides my 31.2-mile bike ride to and from work, my daily non-running workout consisted of 300 sit-ups, 30 push-ups, 60 (60, 50, and 40 lbs) curls, and 20 (50 lbs) reverse curls.

Following work, I hit the treadmill again.  I just realized it was Monday-Friday treadmill workout for me, which is actually good progress in that I never ran on the Elliptical Machine and my right foot is improving.  With that said, I tweaked my left hamstring, so now I’m facing the possibility of working through another injury.  Anyways, for this workout, I ran 6.3 miles at a relatively easy pace.

In regards to my non-running workout, I completed my typical 300 sit-ups and 30 push-ups before calling it a day.

This Saturday morning, I woke up with a very tight hamstring.  It’s clear that it’s going to take some fight to work my way through this injury in that the motion with my left leg is pretty limited.  As a result, I jogged 3.35 miles down to the Salt Lake Running Company then ran with the group up to Sugar House Park where we completed one outer loop and two inter loops before heading back to the store.  The total distance of this run was 7.7 miles at an easy pace.  After picking up a new pair of Adidas Sequence running shoes (i.e., I believe logging long runs on worn down shoes is part of the reason behind my recent injuries), I jogged the 3.35 miles back to home at an extremely slow pace due to my left hamstring continually locking up.

Lastly, my daily non-running workout consisted of 300 sit-ups and 30 push-ups.

Today my left hamstring was really tight and sore (e.g., I covered a single mile to Smith’s and back and could barley maintain a very slow jog); therefore, it’s going to take some time to recover from this one.  Consequently, I biked over to the Lion’s Recreation Center and hit the elliptical machine for a total of 20.6 miles (total time--including the mile jog to the grocery store and back--of 3:38:36).   This was a tough workout and my hamstring did not feel that much better afterwards (i.e., a considerable limp when I walk around).

Besides my 3.9-mile bike ride to and from the Lion’s Recreation Center, my non-running workout consisted of 300 sit-ups and 30 push-ups.

After a long day of limping around, I hit the elliptical machine following wok for 4.2 miles in a total time 0:39:54.  Then I tried to jog on the treadmill, but was only able to hobble for a tenth of a mile before crying uncle; therefore, I’m starting to come to the realization that this injury is going to take some time to recover from.  With the Xterra Nationals in Oregon less than four weeks away, I’m a little bit nervous; however, I’m going to do everything I can to get ready for this race.

Finally, for my non-running workout, I completed my typical 300 sit-ups and 30 push-ups.

Visiting the elliptical machine after work, I ran 4.1 miles. My left hamstring was feeling pretty tight today, so I’ll try to ride my bike to work tomorrow in an effort to stretch it out. Also, I discovered that when raising my left leg there is a little soreness, but when raising my right leg there is some sharp pain in my opposite leg. In short, I’m not really able to put any weight on my left leg, thus when I try to jog, I just end up hobbling.

Finally, in regards to my non-running workout, I knocked out 300 sit-ups and 30 push-ups.

After a busy day at work, I hit the elliptical machine and knocked out 6.6 miles at an easy pace. My early morning bike ride to work seemed to tire out my legs but it did not hurt my hamstring (i.e., it probably improved it by stretching it out some).

Besides riding my bike 31.2 miles to and from the office, I was able to complete 300 sit-ups and 30 push-ups for my non-running workout.

Following work, it was another day on the elliptical machine.  Today’s workout seemed to go by especially slow; however I was able to knock out 8.3 miles in a total time of 1:19:34.  From yesterday’s bike ride, my left hamstring is feeling a little bit better in that I am not limping as much when I walk around.

My non-running workout consisted of 300 sit-ups and 30 push-ups.

Following a busy week at work, I hit the elliptical machine and ground out 10.2 miles I a total time: 1:36:42.  Actually, my left hamstring is feeling noticeably better today in that I’m walking with less of a limp and I can put more weight on it.  I’m hoping by the end of next week I’ll be able to lightly jog on it because the elliptical is getting old.

Lastly, for my non-running workout, I completed 300 sit-ups, 30 push-ups, 60 (60, 50, and 40 lbs) curls, and 20 (50 lbs) reverse curls.

With my left hamstring being very tight (i.e., more tight than sore these days which is a good improvement really sore and tight), I skipped my morning run with the Salt Lake Running Company in order to play it safe on the elliptical.  However, I did stop by the store to pick up a new pair of Brooks Cascadia 5s that I hope to use for my Xterra trail race in 3 weeks.  Late in the afternoon, I biked over to the Lions Recreation Center and completed 14.5 miles on the elliptical in a total time of 2:16:36.  I ran until they closed up the place.

Besides my 3.9-mile bike ride to the Lions Recreation Center and back, my non-running workout consisted of 300 sit-ups along with 30 push-ups.

For the second day in a row, I closed up the Lions Recreation Center by running 19.2 miles on the elliptical machine before mixing in some weights.  I did a few sets of ankle band sides across the weight room which seemed to hit the tight part of my left hamstring.  Crossing my fingers, but after my workout and taking a fifteen-minute ice bath, I sort of felt I could go for a light jog without hobbling.  Depending on how I feel tomorrow, I might try a short and easy pace jog on the treadmill to test how well I can push off of my left leg.

In addition to my 3.9-mile bike ride to the Lions Recreation Center and back, my non-running workout consisted of 300 sit-ups, 30 push-ups, 100 (30 lbs) curls, and 20 (50 lbs) reverse curls.

After a busy Monday at work, I ran for an even 4.0 miles on the elliptical machine.  In order to test out my sore and stiff hamstring, I ran on the treadmill but was only able to get in a tenth of a mile at a speed of 4.2 miles per hour.  I could have gone a little bit longer, but did not want to push it too much.  Through dealing with the two injuries that I have suffered recently, I have learned to judge progress on a weekly basis because at different times and days, my injury may feel like it’s getting better or worse.  In short, patience (which can be tough for me to practice) is essential when dealing with injuries.

Lastly, for my non-running workout, I accomplished my standard routine of 300 sit-ups and 30 push-ups.

Following work, I knocked out 3.6 miles on the elliptical machine to get my left hamstring warmed up before switching over to the treadmill.  Today, I was able to jog a half of a mile on treadmill at speeds between 4 and 5 miles per hour.  Needless to say, my left hamstring is still really tight; however, some progress.  Finally, I completed my running workout with another mile on the elliptical before heading home.

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