Rosswog Running Blog

Salt Lake Running Company 5k

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRossy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
20092010201120122013
15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,USA

Member Since:

Jan 01, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Hood to Coast 2011 (31:32:39)

Wasatch Back 2011 (31:08:54)http://www.youtube.com/watch?v=3RZeUjUmr-o

Wasatch Back 2010 (30:21:29)http://www.youtube.com/watch?v=BaoleQmhjoA

Wasatch Back 2009 (31:01:17)http://www.youtube.com/watch?v=_DBm5Bz2sp8

Wasatch Back 2008 (29:14:47)http://www.youtube.com/watch?v=yErvZKrPxGQ

Boston Marthon 2008 (3:07:55)

Deseret News Marathon 2011 (2:39:50)

Deseret News Marathon 2010 (2:40:14)

Salt Lake City Marathon 2010 (2:49:28)

Philadelphia Marathon 2009 (2:50:58)

Fight for Air Climb 2011: 31 climbs

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

Short-Term Running Goals:

To run as a member of Shoulda Bought Puts: Team of Sams for the 2011 Wasatch Back!

 

To have fun running three marathons (Salt Lake, D-News, and NYC Marathon) and a trail race (probably the XTERRA Trail Running National Championship) in 2011

 

To improve my agility/balance

 

To take constructive steps to eat healthier

 

To get more quality sleep

Long-Term Running Goals:

To increase my overall strength and conditioning

To return to Hopkinton for the Boston Marathon

To freshen up on my French to run the Paris Marathon

Personal:

Hobbies are studying for the CFA exam and recycling

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Race: Salt Lake Running Company 5k (3.1 Miles) 00:18:44
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.103.100.000.0020.20

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

Night Sleep Time: 7.17Nap Time: 0.33Total Sleep Time: 7.50
Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: