Rosswog Running Blog

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

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

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

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

Five-Minute Plank Challenge: 2:00

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

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

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

Five-Minute Plank Challenge: 2:00

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

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

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

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

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

Ground hog day; that is the same recovery-day workout as yesterday:  after I got home from work, I jogged 4.1 miles up to the Smith-Kiln Chimney and back before calling it day.  These slow, low mileage days are great; that is, they really satisfy my lazy side and are a necessity of my training regiment.

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

Five-Minute Plank Challenge: 2:00

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

I’m hoping to get in this type of early morning workout in on Tuesdays and Thursdays (i.e., except on weekends, I’m not a morning runner).  Consequently, I arrived at work early this morning and after a 0.3 warm-up jog, I headed out from the International Center along the airport bike path to North Temple and 2400 West and back.  For this 7.6-mile run, best splits yet since I started my long right-knee-and-shin recovery!  That is, total time of 52:26 (6:54 pace) with the splits of: 7:08, 6:54, 6:25, 6:45, 6:50, 7:01, 7:12, and 4:11.  The wind really pushed me all the way out to 2400 West and it was a fight all the way back to the International Center, thus solid splits on the way out and slower splits on the way back.  I finished up this workout with a 0.2-mile jog before reporting to the office.

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

Five-Minute Plank Challenge: 2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: small oatmeal for breakfast (i.e., slept in a little bit)

I took the day off work to make final preparations for my CFA exam (i.e., all day tomorrow). As a result, I went for a mid-afternoon 12.2 run up to the Mt. Olympus Trailhead & back. Not only a great uphill run, but I really needed the practice running downhill with the Wasatch Back and Des Marathon coming up this month and next, respectively.

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 and pears

During my lunch break from the CFA exam, I was able to get in a 2.2-mile jog around the University of Utah campus which was nice (beautiful day).  After I got home from what is always a brutally tough six-hour test, I lazily plopped down on the couch and watched the rebroadcast of the Prefontaine Classic on Universal Sports which got me motivated and out for any evening run.  For this run, I went up to Skyline High School, completed on lap around the track before heading over to REI then back to home.  The total distance of this run was 12.55 miles at a relatively easy pace.  Also, the best part was that it was another great downhill workout where I'm slowly building back up some speed (i.e., essentially learning to run downhill again because with all the injuries that I have gone through with my right leg, my natural reaction is to put on the breaks when descending).

For my daily 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 big serving of oatmeal and apples before the exam