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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Sun, Feb 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.30	0.00	0.00	0.00	10.30

Happy Super Bowl Sunday! This morning I woke up and bundled up in order to bike over to Highland High School to meet up with Jake, Andrea, Allie, and Nate for a group run. I was able to get in 10.3 miles at a comfortable pace. A solid finish to my 5th straight week of 75 miles or more. I've been trying to build a foundation to be able to get in 75 miles per week, but have not put in five weeks in a row until now. As a result, a little progress.

Non-running workout: 9.2 miles biking and 100 sit-ups

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Comments

From Bonnie on Sun, Feb 03, 2013 at 14:39:39 from 196.3.39.209

Congratulations on your progress!! outstanding!

And, you then went on the bike and did 100 sit-ups? COOL!!

Have you ever seen "dead-bug" it is a great alternative to sit-ups: http://www.youtube.com/watch?v=PsqCDbiflsg

As the video intimates, you really have to concentrate on keeping your lower back to the floor, and for me, I do them slower rather that faster ... they have really helped my upper and lower back issues (from sitting in a chair glued to a computer all day).

Happy Sunday Rossy!

From allie on Sun, Feb 03, 2013 at 15:02:42 from 97.117.83.221

always great to see you and your plastic bag feet. you are brave riding through that cooold air on the bike.

you have a GREAT base. nice work.

From Rossy on Mon, Feb 04, 2013 at 06:25:14 from 70.196.192.157

Good morning Bonnie and Allie!

Bonnie, thanks and I'm off to the gym, thus I'll give the Dead Bug a try. I do the bicycle core exercise sometimes, but like you and the video said, I bet keeping your back on the floor is the really tough part. Probably one of those exercises that looks easy, but I bet after 4-5 reps I'll be straining. Anyway, I'm alway looking for different core exercises, so thanks!

Allie, it was great to see you as well! Talk about brave, wearing shorts when it's 20 degrees out there. :-) I'll be back in shorts when the plastic bags come off of my feet. So probably when it's in the 50's. :-) Anyway, nice run yesterday!

Happy Running!

From Rossy on Mon, Feb 04, 2013 at 10:11:53 from 70.196.192.157

Bonnie, I love the Dead-Bug. Just did 20 left-right reps. Kept it slow and tried to keep my back flat. It actually felt pretty good and seemed to stretch me out. I'll be doing the Dead-Bug on a regular basis. Thanks Bonnie!

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