Rosswog Running Blog

Week starting Jan 20, 2013

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.1012.000.200.0061.30
Night Sleep Time: 48.30Nap Time: 4.00Total Sleep Time: 52.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

Today started with me bundling up for a bike ride over to Highland High School where I met up with Fritz, Kevin, Collin, and Nate for an 11-mile run around Millcreek and Holladay. I've never have done a training run in a group where everyone was just so much faster than me. I was good through four miles, but the last seven miles was a really good workout for me. Overall we averaged a sub-7:00 pace with the following splits: 7:37, 7:03, 6:57, 6:42, 6:42, 6:38, 6:54, 6:42, 6:36, 6:45, and 6:52. This training run was really a great run for me because I have been getting in the miles (77.4 miles this week), but not the tempo or speed workouts. I look forward to training with Fritz and the gang again even if I only hang with them for part of the run.

Non-running workout: 100 sit-ups and 9.2 miles on the bike

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Happy Martin Luther King Jr. Day! For this holiday, I spent the morning volunteering at the Utah Food Bank before heading off to work for a half day. After work, I hit the treadmill for 3.8 miles then headed off to the IMC in Murray to run stairs. I was able to complete 6 climbs to the top of the IMC along with some jogging to and from the Trax stations and bus stops. I was able to get in another 3.6 miles for a total of 7.2 miles.

Non-running workout: 100 sit-ups

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

I had an American Lung Association meeting today, thus another half day at work. As a result, in the morning I ran up to OfficeMax at the Brickyard and back for a total of 3.8 miles at an easy pace. Then after work I hit the treadmill before jogging over to the airport for a total distance of 4.9 miles which was also at an easy pace.

Non-running workout: 100 sit-ups

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.207.000.200.0014.40

Today mainly a tempo run day on the treadmill. I started out by doing a 3.8-mile warm-up. Then I stretched out before hopping back on the treadmill and really pushing it for an hour. I just kept increasing the pace and finished off the last 30 seconds at a 5:00 minute-per-mile pace. I was able to get in 9.06 miles in an hour which is not too bad and I want to get this up to 10 miles in an hour. I'll get there. I finished off my running for the day with 1.54 miles at an easy pace.

Non-running workout: 100 sit-ups

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Night Sleep Time: 6.30Nap Time: 0.00Total Sleep Time: 6.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Ran 6.2 miles today at an easy pace which was mostly on the treadmill but also one mile on the stairs at work with a 12lbs vest. I did 24 stair repeats in 19:06, not too bad. I'm ready for a long run with the Hometown Heroes tomorrow.

Non-Running Workout: 100 sit-ups

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Due to the very icy conditions and the smog, our Hometown Heroes run was canceled in Draper this morning. As a result, I took advantage of the opportunity and slept in. :-) I made it a shorter run day than originally planned in order to catch up on my sleep. I ran a total of 6.4 miles at an easy pace which included jogging up to the Brickyard and back and several laps around the softball complex at Big Cottonwood Park.

Non-running Workout: 100 sit-ups

Night Sleep Time: 5.00Nap Time: 3.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.1012.000.200.0061.30
Night Sleep Time: 48.30Nap Time: 4.00Total Sleep Time: 52.30
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