Rosswog Running Blog

May 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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.1010.000.250.0042.35
Night Sleep Time: 29.00Nap Time: 1.00Total Sleep Time: 30.00
Wed, May 01, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.950.000.250.007.20

This morning I was able to get in 7.2 miles. I warmed up with 1.6-miles on the eliptical machine, then did a 1.2-mile jog outsited, before finishing off with a 4.4-mile tempo run on the treadmill. Actually I bumed the pace up to 5:00 on the treadmill and it died at 4.35 miles; that is, they motor just went out. Bummer and I jumped on another machine for the final 0.05 of a mile.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Thu, May 02, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.504.000.000.008.50

Had a great run this morning with Dave Jasper from the International Center out to 2200 West and back. Made it a temo run; that is, first mile at 10:17 and finished the second half off at a 6:40 pace. Not feeling to bad and I'm excited to do 22 miles up in Ogden on Saturday.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Fri, May 03, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

I saved my run for after work today where I took it easy with a 5.3-mile run on the treadmill. In short, I'm saving my legs for a 20-plus mile run with Jasper and Melisa up in the Ogden tomorrow morning. It should be a fun trial run on the Ogden Marathon course two weeks before the race.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Sat, May 04, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.356.000.000.0021.35

Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.1010.000.250.0042.35
Night Sleep Time: 29.00Nap Time: 1.00Total Sleep Time: 30.00
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