Rosswog Running Blog

Salt Lake City Track Club Winter Series 5k

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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:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Race: Salt Lake City Track Club Winter Series 5k (3.1 Miles) 00:17:33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.103.100.000.0015.20

Today was my first race of 2012!  I woke up this morning and it was so frigid that I had to turn back on my jog down to the Salt Lake Running Company to get an extra layer.  Yeah, a four-layer morning; burrr!   So prior to heading out to Saltair, I jogged down to the store, the joined up with the group and ran down to Liberty Park and completed two laps around the wood-chip path and back.  The total distance of this run was 9.85 miles at an easy pace.

I then meant up with my friend from work Lance who I is on my Wasatch Back and Hood To Coast teams.  Consequently, we figured it would be a good idea to get in a little race training and what better place than The Great Salt Lake (i.e., a few miles past work) to accomplish this!  Like always, Saltair felt like a meat locker and I needed to thaw out in my friend’s car after picking up my race packet.  I removed a layer before the race, but felt a little overdressed compared to my FRB buddies that I saw at the starting line; Fritz, Allie, and James.  It was great to see them and to talk to them after the race (a great reminder that I needed to get back on my FRB game).  Wearing my Altra running shoes for the first time off of the treadmill (love the zero drop and large toe box), I sort of relaxed into a solid pace.  At mile 1, my Garmin read 5:27, which I cannot complain about.  However, I was not able to contain it in that I completed a 5:42 split for both the 2nd and 3rd miles; therefore, finishing in a time of 17:33.  Running against the chilly wind on the way back was particular fun; that is, I was so cold afterward, I immediately put on my windbreaker, gator, and ski-cap to keep warm.  Fun times and it was great to see my friend Lance beat his time from last year by over two minutes!

Later in the day, I literally ran some errands around my neighborhood and completed 2.25 miles at an easy pace in the process.

In regards to my non-running workout, I completed another day of 300 sit-ups.

Five-Minute Plank Challenge: 30 second plank and side planks

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

Night Sleep Time: 8.00Nap Time: 0.33Total Sleep Time: 8.33
Comments
From I Just Run on Mon, Jan 30, 2012 at 10:16:56 from 67.79.11.242

Hi Rossey,

Good to see you back on the blog... I hope you don't think I'm stalking but I added you as a favorite so I know your every move on FRB :-)

Good run, in the cold, I can't handle the cold weather. I think I would have had to stay in the car!

From Rossy on Mon, Jan 30, 2012 at 11:01:50 from 159.45.71.12

Thanks Preston and it’s great to be back and hopefully for good this time. Happy Running and great job on the Half Marathon PR!!!

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