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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.103.000.006.10

I sucked it up today and completed another speed workout.  Following work, I accomplished 6 miles of half-mile intervals on the treadmill (i.e., the slow halves at 8.7 miles per hour, while the fast halves at 10.7).  I completed this six miles of speed training in a time of 37:32.  In addition, I ran a 0.1-mile cool-down run at marathon pace.

For my non-running workout, I accomplished 200 sit-ups, 25, push-ups, a 90-second plank on elbows and toes, a 90-second wall sit, and 10 metronomes.

Night Sleep Time: 6.17Nap Time: 0.00Total Sleep Time: 6.17
Comments
From Kelli on Thu, Jul 09, 2009 at 18:09:09 from 71.219.89.21

Your slow pace is a little intimidating there!

From Rossy on Fri, Jul 10, 2009 at 16:18:14 from 151.151.98.235

I guess I probably should say the “slower halves;” that is, 8.7 is a very solid pace. Last week, I was looking back at my Excel training log that I have been keeping since I started running four years ago and just two years ago my faster halves were at 8.5 miles per hour and the slower halves were at 6.5 miles per hour. However, I remember the 8.5-6.5 workouts being completely brutal. As a result, it’s all relative.

Anyways, I hope your heel is feeling better and you had a good time at Scout Camp. Have a great weekend!

From Kelli on Sat, Jul 11, 2009 at 00:33:37 from 71.219.89.21

It is all relative and it is cool that you have gotten so much faster. I bet you feel great looking back at those times!

Scout camp was brutal, all day with 7 10 year olds (especially the hour in a canoe) is mot my idea of fun! Tomorrow will be better because I will not be there and my kids will! I can relax after the run.

Hope you have a great Saturday.

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