Rosswog Running Blog

November 04, 2024

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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
Fri, Jan 09, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.602.102.000.006.70

Finally, I am back to doing intervals on the treadmill! After I got off work, I completed 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5). In addition, I did a tenth of a mile cool down.

When I got home, I ran 1.8 miles at an easy pace around Big Cottonwood Park.  The temperatures were bitterly cold; however, after I was warmed up (i.e., after running a mile) the weather was bearable.

Also, I did a light non-running workout today consisting of 330 sit-ups, 90 (16, 30lbs) curls, and 20 (50, 60lbs) reverse curls.

Night Sleep Time: 6.17Nap Time: 0.00Total Sleep Time: 6.17
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