Rosswog Running Blog

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

Lastly, it was another day of 300 sit-ups for my non-running workout

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of oatmeal, a serving of mixed fruit, and a whole-wheat tuna fish sandwich

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

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

Five-Minute Plank Challenge: 2:00

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

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

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

Five-Minute Plank Challenge: 2:00

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

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

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

Five-Minute Plank Challenge: 2:00

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

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

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

Five-Minute Plank Challenge: 2:00 

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

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

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

Five-Minute Plank Challenge: 2:00

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

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

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

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

Besides my 4.2 mile bike ride, I was able to complete 300 sit-ups.

Five-Minute Plank Challenge: 2:00

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