Rosswog Running Blog

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

5-minute Plank Challenge:  2:20

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

I completely wimped out and did not go on my morning run today (too cold and too tired).  However, I did get in some nice speed play on the treadmill after work.  Following a 0.3 of a mile warm-up, I completed four miles of half-mile intervals (i.e., the slow halves at 9.2 miles per hour, while the fast halves at 11.2) in a time of 23:38.  I then cooled down with a 0.7 of a mile at marathon pace.  Overall a 6:10 pace and I felt pretty good.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Today was the longest treadmill interval workout since mid-July!!!  I was able to complete six miles of half-mile intervals (i.e., the slow halves at 9.2 miles per hour, while the fast halves at 11.2) in a time of 35:36.  I continued on at 11.2 for another tenth of a mile and another tenth at marathon pace to record a 10k time of 36:44 (i.e., 5:56 overall average pace).

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

5-minute Plank Challenge: 2:10

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

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

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

5-minute Plank Challenge:  2:10

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Following work, I hit the elliptical machine for 4.2 miles at an easy pace before calling it day. My right shin is feeling a little better, but it's still a little bit swollen and sore.

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

5-minute Plank Challenge: did not want to put any more pressure on my right shin than needed

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

Not wanting to let my colleagues, friends, and fellow stair steppers down, I hit the stairs minus my 12lbs weight vest. Hey, it's Wednesday night, which translates into stair training night, at least until our Fight for Air Climb race on the 26th of this month. I was able to knockout 68 stair repeats for a distance of 3.4 miles at an easy pace. I then did a mile cool down on the elliptical machine before heading home for the night. Finally, I found out tonight that I was officially accepted into the 2011 NYC Marathon (i.e., they officially verified my qualifying time)!!!

In regards to my non-running workout, it was just another day of just 300 sit-ups.

5-minute Plank Challenge: planning to start up again on the weekend if my shin is strong enough

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

I was feeling last night's workout in my shin, but it was not too bad (i.e., not as bad as Sunday). Following work, it was back to the elliptical machine and I completed 4.1 miles.

For my non-running workout, it was another recovery (code for lazy) day of 300 sit-ups.

5-minute Plank Challenge: planning to start up again on the weekend if my shin is strong enough

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

After twelve straight days at work, I was just sluggish and had to really dig down deep to grind out 16.1 mile on the Elliptical. I was just happy to complete this workout. Thank goodness it's Friday!

My non-running workout consisted of another recovery day of 300 sit-ups and I short 30-second wall sit.

5-minute Plank Challenge: planning to start up again on the weekend if my shin is strong enough

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

This morning, I jogged 3.3 miles down to the Salt Lake Running Company for a Group run.  However, my right shin/ankle was so sore that it caused me to go at a much slower pace than normal, as a result, I missed the group by almost 5 minutes and of course I was never able to catch up.  So I just followed behind the main group up to Sugar House Park and completed one lap around the outer trail of the park before heading back to the store.  The total distance of this run was 5.0 miles at an easy pace.  I then ran 3.4 miles back to home before heading off to an American Lung Association meeting with our Fight for Air Climb volunteers.

I went for another run later in the evening with the objective getting in some mileage without too much pain by running around the trail at Big Cottonwood Park.  However, I only made two laps around the park before my right shin was throbbing.  Consequently, I hobbled back home and called it day after just 2.7 miles for this evening run. 

Happy Super Bowl Sunday!  My busy work scheduled continued today in that I flew out to Charlotte in the mid-afternoon; however, I was able to catch the second half of The Big Game from my hotel’s gym.  Having not run all day, when checking into the Marriot I asked the receptionist where the gym was located; therefore, from this question and from all the running gear that I was wearing, he directed me to the stairs instead of the elevator so I could get in an extra workout while checking into my room.  Now that is service!  Needless to say, I dropped my bags in my room and headed back down the stairs to the gym.  I stuck to the elliptical machine for this workout and was able to get in 25.1 miles while watching the Packers triumph over the Steelers and the numerous post-game shows (in total, the workout lasted 3:53.08).

Before leaving for Charlotte, I was able to get in my non-running workout of 300 sit-ups.

Five-Minute Plank Challenge:  2:00 (working my way back into plank shape)

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

Following a busy workday at the Charlotte office, I jogged 2.4 miles around UNCC campus then hit the Marriot’s elliptical machine for a 3.8-mile run.  My right shin and calf were pretty swollen from yesterday’s workout; therefore, I packed it in ice for twenty minutes then soaked it in the Jacuzzi for twenty minutes then returned to the ice packs.  This hot-cold treatment seemed to bring down the swelling.

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:  lean turkey whole-wheat sandwich and a big salad

After another busy day at work in Charlotte, I headed to the gym and knocked out 3.2 miles on the treadmill.  This was not a fast 3.2, but my right ankle and shin seemed to hold up all right (i.e., started to get a little tired and sore near the end, but not too bad.  I then switched to the treadmill and completed another 3.2 miles before calling it a day.

In regards to my daily non-running workout, I completed 300 sit-ups and 50 (20 lbs) curls.

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  an apple

I woke up early this morning and headed right to my hotel's gym where I was able to get in a nice 2.0-mile jog on the treadmill before heading off to the airport to return home to Salt Lake City.  Once I got back into town, I headed off to work to get caught up on a few things and to meet up with my colleagues, friends, and Fight for Air Climb teammates for an hour-long training session on the stairs (i.e., Wednesday Night means stair racing).  For this workout, we altered it by adding on flat stretch a base and top of our three floors.  In one hour, I was able to complete 53 repeats while wearing my 12 lbs weight vest, which equals 3.5 miles (i.e., 2.65 in stair miles multiplied by 1.33 to account for the extra distance).

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

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  two Blue Machine fruit smoothies and a veggie wrap

I’m an enormous Coach Jerry Sloan fan, so today was a very sad day for my Jazz, the game of basketball, and team sports in general.  Hopefully my Jazz can acquire some players that have more respect for the coaching staff and the sport.  While watching news clips from resignation press conference, I jogged 1.1 miles on the treadmill before switching to the elliptical machine for an easy pace 5k.

My daily 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:  a serving a fruit and two lean turkey sandwiches.

Following a busy work week, I hit the elliptical machine for 5.1 miles at an easy pace.  I did not want to go too hard on my recovering right shin before tomorrow’s 10k race.

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

Five-Minute Plank Challenge:  2:00 (felt really exhausted after this one)

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

Today was my second race of 2011, the Salt Lake City Track Club Winter Series 10k.  This race went much better than my first time out.  Even though I woke up with a swollen and sore right shin and ankle, it was absolutely not as bad as two weeks ago where I ran the 5k in this series in an official time of 21:00 and a watch time of 20:46.  As a result, I was aiming for a sub-40:00 10k today.  I thought if everything really went smoothly, I could maybe just get under 38:00.  Considering  my slightly swollen right ankle and the since my once trusted Garmin 405 just went out on me the other day (i.e., the bezel does not work at all--permanently locked--so I can only tell the time and date on it), any finishing time under 40 minutes I would be happy with. 

After meeting up with a few of my friends and Wasatch Back teammates from the office, the race started shortly after 10:00 am.  For the first mile, I was a little stiff from not having warmed up, but after the first mile I kind of went into cruise control.  Not having a way to judge my pace, I just tried to keep the lead pack in view.  Near the 5k-turnaround marker the lead pack went flying past me on their way back to Saltair.  Needless to say, these guys are fast and there was no way I was going to come close to keeping up with them; therefore, I just wished them luck as the flew by making the course look way too easy.  I just kept my focus on my form on the way back and the last mile-and-a-half seemed to go particularly slow.  Thinking I was going to finish in the high 37s or low 38s, it was a pleasant surprise to see 0:36:48 on the clock as I passed the finish line.  In summary, two weeks after running a twenty-one minute 5k, I’m making progress and hope to continue it so I’ll be ready for the stairs in two weeks.

Following the race, I went to the office in order to get caught up then to get some time in on the elliptical machine.  I was able to complete 19.2 miles on the elliptical before calling it a day.

For my non-running workout, I completed just 300 sit-ups.

Five-Minute Plank Challenge:  2:00

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

Today was by far the most beautiful day in the Salt Lake Valley for 2011; that is, sunny and upper 50s.  However, I was really stiff and sore from yesterday’s 10k (especially my dreaded hamstrings).  It’s funny, if you are continuously doing recovery workouts on the treadmill and the elliptical machine then bust out a sub-6:00 pace 10k, your body sure feels it the next day.  With the Salt Lake Marathon almost two months away, I have my work cutout for me. 

Anyway, I headed out into the perfect weather and jogged 3.6 miles over to the Lions Recreation Center they back to home just to test out my leg.  I had to dig down deep (i.e., I was seriously thinking about calling it day due to the soreness), but I could not resist the nice weather (i.e., it was the first day that I was wearing shorts for an outdoor run this year) I headed out for a run up to the REI, down to Kinko’s, back to home, then to Harmons to pick up some groceries before returning to home and calling it a day.  My total mileage from this run was 15.7 miles at an easy pace.

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

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

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

I love sleep!  Taking a half day of PTO today to attend a later morning meeting at the American Lung Association, I just slept in and I will call it recovery from a nice weekend of running.  However, I did make it out for a morning 6.5-mile run up to the Holladay Library and back (total time 59:25; an average pace of 9:09 per mile).  For this run I tested out my new Garmin 310 (i.e., I’m in the process of mailing the 405 in to be replaced) which is bigger and a little bit different than the 405 I’m use to, but it performed really well.

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

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

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

Today was a recovery day for me in that following a busy day at work I headed straight to the gym and knocked out 4.2 miles on treadmill at an easy pace.  My hamstrings are still a little bit tight from Saturday’s 10k, but improving.

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

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

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

Following work, I went for a run outside to test out my new Garmin 310.  A snowstorm was moving into the Valley and the wind was just beyond blustery; therefore, I was not able to complete a full lap around the International Center before ducking back into the office for relief.  The total distance of this run was an even 4.0 miles at an easy pace.

Since it was Wednesday, I hung out at work and meant up with my colleagues and friends for a stair workout in order to prepare for the Fight for Air Climb.  In total, I was able to get in 105 repeats while wearing a 12 lbs weight vest.  By my calculations, the total distance of this workout was 5.25 miles.

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

Five-Minute Plank Challenge:  2:10 (made my back just a little bit sore)

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

Once I got home from work, I headed out for an evening run over to Kinko’s to get a few colored copies made for our Fight for Air Climb and back.  The total distance of this run was 4.6 miles at an easy pace (i.e., 9:43 minutes per mile).

For my non-running workout, it was another 300 sit-up day.

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  an apple

After a busy workweek, I hit the treadmill for 8.2 miles at a relatively easy pace.  I broke this run up in that I completed the last mile in my Vibram Five Fingers, which gave my feet a good workout.

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

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  an apple and oatmeal

Since it was Saturday, I woke up early and jogged 3.3 miles down to the Salt Lake Running Company to meet up with the gang for a group run.  In total, we knocked out 6.5 miles at a relatively easy pace by running down to the store and completing two laps around Liberty Park before heading back.

I followed this workout up by jogging back to Liberty Park and completing another lap around the park (4.1 miles) before meeting up with one of my Fight for Air Climb teammates to head down to the IHC Hospital in Murray to run some stairs.  At the hospital, I completed three repeats of the 14 flights of the tower.  My hamstrings began to tighten up, so I took it pretty easy during this half of a mile climbing stairs. 

After I got home, I went out for one more run, this one was a 6.4 mile jaunt up to the Holladay Library and back.  This extra was not only to get in some extra miles, but also to renew some books

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

Five-Minute Plank Challenge:  2:00 (just maintaining for right now)

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

With the Fight for Air Climb less than a week away, I skipped my typical morning run to put in some last minute preparation from the race organization perspective.  As a result, I ended up going out for a Sunday evening run and, of course (i.e., with my luck), it turned out to be a three-hour-plus easy pace run through a snowstorm.  For this workout, I started out with no predetermined course, but knowing I needed to get in around nineteen miles.  As a result, I ended up combining parts of a bunch of my running routes together by heading over to the Cottonwood Country Club, up to Olympus Hills Park, over to Skyline High School, then to REI, down to Sugar House Park, and back to home.   The total distance of this run was 19.65 miles and I only almost biffed it really bad once on some black parking lot ice.

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

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

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

This evening I went out for an easy-pace errand run down to FedEx Office (i.e., to get some material printed in regards to this weekend’s Fight for Air Climb) and to the grocery store on the way back.  The total distance of this run was 5.2 miles.

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

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

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

Today, I hit the treadmill after work and ground out 4.5 miles at a relatively pace.  It was a grind because the two nice treadmills at my work’s gym are out of order; therefore, I had to use one of the old rickety ones (the belt is anything but smooth).

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

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

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

For the first time in a couple of months, Wednesday Night did not equal Stair Night.  In short, I found out that they wanted to do a spot on my team as a part of the Fight for Air Climb feature on Good Morning Utah (live at 5:45 am tomorrow).  Consequently, figured it was better to get some sleep then to stay late and run stairs at work.  We’ll just say I commenced my tapering for Saturday’s big race.  So instead of running stairs, I ran 4.2 miles at an easy pace up to the Smith-Kiln Chimney and back. 

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

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

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

Early this morning, before work, I made a brief appearance with my extremely supporting and outgoing Fight for Air Climb team on Good Morning Utah from the Wells Fargo Center.  Check out the footage at the following link:

http://www.youtube.com/watch?v=tC7VrGf8oUU

Between the live news tapings, I ran up and down the 23 floors of the Wells Fargo Center with a few of my friends twice.  Each time up the building equals a quarter of a mile, so we got in a good mile going up and down the stairwell.

After I got off of work, I headed home then out for an evening run over to the Cottonwood Country Club and back by way of Wal-Mart for a total distance of 7.4 miles at an easy pace.

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

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

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

Following a busy week at work, I headed home and out for an evening errand run down to FedEx Office and back.  The total distance of this run was 5.2 miles at an easy pace.  Fight for Air Climb tomorrow!!!

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

Five-Minute Plank Challenge:  2:00 (just trying to maintain for now)

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

In short, one of the toughest workouts that I have ever put my body through!

Okay, for the details….  This was my second year competing in the Fight for Air Climb and this year I also volunteered to help organize the race and a team for the race.  Overall we raised a good sum of funds for the American Lung Association of Utah especially my team of extremely outgoing colleagues and friends who raised a total $6,244.  Very awesome!  Also, as a team we ran up the 23-floors of the Wells Fargo Center just over 260 times.  Another impressive feat!  Thanks to everyone for truly going above and beyond for this race, our team, and the cause!!!

In regards to my race, starting with some of my friends just after 6:30 am, I was able to complete a 3:54 run to the top on my first try; therefore, besting my fastest time from last year by 34 seconds.  It sure felt great to run without my 12 lbs weight vest that I have been wearing during my stair workouts!  However, as the five-and-a-half hours of stair intervals went on (quarter of a mile for each interval), I just got slower and slower.  My legs were not sore or stiff, but my energy level just seemed to be getting lower and lower; that is, much lower than what has happen on my thirty-plus mile training runs.  Near the end of the race, all that I truly knew was that I was not in a good place, but I just kept picking up my legs until they shutdown the stairwell and unplugged the timing mats. I ended up with 31 climbs which was double and one of what I did last year.  However, this year I was in no condition to run home.  My splits were as follows:  3:54, 4:28;4:40; 4:51; 4:43; 4:53, 4:45, 4:49, 4:58, 4:50; 4:51; 5:14; 5:15; 5:12; 5:29: 5:32, 5:27; 5:26; 5:31; 5:24; 5:32; 5:44; 5:53; 6:08; 6:14; 6:12; 6:31; 6:34; 6:32; 6:18; and 6:08 (average lap of 5:25).  I ran my last lap with my friend (and former FBRer, mogli) who ended up in a first place tie with an incredible 34 climbs!

Actually, I did not feel too bad after the stair race, but while trying to recover, it was apparent that I did not intake enough liquids in that I could not keep anything down.  Before the race, I had toast and a Clif Bar and during the race drank 48 ounces of water and two GUs.  However, I usually drink 24 ounces during a marathon and consume three GUs; therefore, considering the humidity in the stairwell, I undershot and paid the price for it.

My non-running workout consisted of the 300 sit-ups I did before heading to downtown for the stair race.

Five-Minute Plank Challenge:  unable to get in

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  too dehydrated

I woke up this early this morning not being able to keep down an ounce of liquid.  Knowing how much energy I spent yesterday running the stairwell, I knew it was going to be an exceptionally long recovery process unless I was able to get some IVs in me.  As a result, I head to the hospital where they informed me I was suffering from server dehydration.  After three liters of IV, I was much better!  I spent most of day in bed resting, but I was able to get out for a 2.2 mile jog over to Big Cottonwood Park, three laps around the softball complex, and back. 

For my non-running workout, after recovering most of the day, I did get in 300 sit-ups.

Five-Minute Plank Challenge:  needless to say, temporarily on pause

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  again nothing

Made to work today to keep my Cal-Ripken streak alive for at least another day!  Actually, really not sick, but just need food, but I know I have to be patient with working myself back on solid food.  Following work headed home and out for an evening run up to Saint Marks Hospital and back by way of Big Cottonwood park for a total distance of only 2.2 miles; that is, even though I’m feeling much better, I’m just lacking energy.

I was able to achieve 300 sit-ups for my non-running workout.

Five-Minute Plank Challenge:  will start this back up when I have more energy

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  nothing again

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

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.