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
Mon, Mar 28, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Following work, I hit the elliptical machine for a 5k just to work out all the stiffness in my lower right hamstring.  It felt good, but I wanted to keep the mileage low today.  My plan is to run 5, 7, 9, and 11 miles on elliptical machine and maybe some on treadmill for the renaming park of the work week.  Hopefully odd numbers are lucky!

In regards to my non-running workout, I completed 300 sit-ups, a 100 second wall-sit, and 50 (30 lbs) curls.   

Five-Minute Plank Challenge:  2:00

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  servings of mixed fruit and oatmeal

Night Sleep Time: 6.33Nap Time: 0.00Total Sleep Time: 6.33
Comments
From allie on Mon, Mar 28, 2011 at 22:13:41 from 174.23.241.50

odd numbers are definitely lucky. sounds like you have a good plan this week.

are you interested in a desnews preview this coming saturday?

SLC 10-miler. up little mountain, down emigration, finish at this is the place park.

From I Just Run on Tue, Mar 29, 2011 at 11:14:13 from 67.79.11.242

Things must be better...no mention of the knee :)

From Rossy on Wed, Mar 30, 2011 at 14:29:49 from 167.138.234.16

Allie, this is a great race! Actually, people say I think every race is great, but this one is especially great. I ran it back in 2008 (cannot forget it because it was before Boston) and it really helped in my preparation for the Des News that year. Consequently, this is going to hurt my need to run while saving my right leg, but I'm going to have to pass on this one.

In short, when I could barely bend my right leg on Sunday and Monday, I made a promise to myself that I would not set myself back again with another tough run on Saturday (i.e., I'm seriously worrying about just being able to finish the SLC Marathon--I do not care if I go over five or six hours because a DNF would be beyond terrible). Two Saturdays ago I ran with the SLRC group and Chris (a speed demon) really pushed me and my sore knee became a little sorer the next day. Then there was last Saturday with that 5k then I could not control myself and just decided to run around everywhere. Of course, my lower right hamstring/upper knee did not like this at all. So I made a pledge to myself and even though I just want to break it and run this 10-miler, but I cannot. For Saturday, I may just stick to the elliptical and treadmill or go for an easy run with the main part of the SLRC group.

However, this is the perfect race for you (just what you need in your life) and it will get you back on track for a successful Des News! Please send my best to Little Mountain and let her know that I'll be visiting soon. I so need to run that 11 miles once (of course, adding in that up-and-back loop on Burr's Lane; by the way, I have really grown to love this once annoying loop). I also would like to run the 16 miles from Big Mountain to the top of Crestview Drive before the 25th. Anyway, best of luck!!!

Preston, needless to say, still working on that right knee.... Nice 9:00 pace today and no decision, just run tomorrow (there is nothing wrong with a couple of easy days before your 16 miler). :-)

From allie on Wed, Mar 30, 2011 at 14:46:30 from 161.38.218.168

rossy - i definitely understand -- you should take it easy now rather than suffer through a major setback later on. i really hope everything heals up for you quickly and that you can have a good experience at the slc marathon in a few weeks.

i will definitely let little mountain know that you are on your way for some serious business in july. i love how much you love this race and all the little aspects of the course that make it so special -- little mountain, burr's lane loop, crestview, foothill, south temple -- and it's all a death march in the heat! isn't it great? the 24th of july is one of my favorite days of the year (even though this year it's the 25th...)

anyway, i am getting off track here -- i am glad to hear that you think this is a good race. i have never done it before but when i saw the course i knew i had to sign up.

also, if you ever want to meet up for a training run up and down emigration, i would be happy to join you. last summer i was doing an up-and-back weekly -- you can never have too much practice for des news.

please take care of your knee. i hope to see you at the slc marathon start line healthy and ready to roll! (i'm running the 1/2).

From I Just Run on Wed, Mar 30, 2011 at 18:22:58 from 67.79.11.242

Hey Rossy,

This week has been a little strange for me since I have upped my milage quite a bit and ran the 21 miles on Sunday at full marathon pace. I was thinking about running 5 or 6 tomorrow easy and then 16 on Friday at about 30 sec. slower than marathon pace (that would be about 8:20)... What do you think about that plan?

IJR

From Rossy on Thu, Mar 31, 2011 at 10:46:57 from 167.138.234.16

Allie, I'll absolutely let you know when I start running up and down Emigration. You know, we have to train for this one like cyclists train for the Tour de France (i.e., lots of prerace course work) which always happens to conclude around the 24th. Just a special day all around! :-)

Preston, if you have not run already (I missed your tremendous Sunday run; great pace and mileage!) 5-6 miles at an easy pace sounds good. A 5k-4 miler would even be okay considering you are planning a 16 miler for tomorrow. Run on!

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