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

Mon, Aug 02, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.60	0.00	0.00	0.00	4.60

With a sore right foot (i.e., probably a little bit of PF--last fall it was my left foot), I played it safe and stuck to the elliptical machine. However, safe does not mean that it was not a challenging workout; that is, I knocked out 4.6 miles in a total time of 38:02. With the temperatures over 100 degrees outside, the gym was a little stuffy, so it was a solid workout.

For my non-running workout, I accomplished 300 sit-ups, 30 push-ups, 70 (50 lbs) curls, and 60 (50 lbs) reverse curls.

Night Sleep Time: 7.17	Nap Time: 0.17	Total Sleep Time: 7.33

Comments

From Kelli on Tue, Aug 03, 2010 at 17:52:23 from 71.219.99.30

You gotta put a fan right i front of your machine so you can have some pretend cool air!

Take care of the foot, that PF can get so nasty!!!! I hate it.

From Rossy on Wed, Aug 04, 2010 at 10:45:17 from 151.151.16.7

Kelli, right when the middle of my right foot started hurting, I immediately thought of the PF struggles that you went through last year. Consequently, I hate the elliptical machine (i.e., the miles go by so much slower and it never feel like I get as good as of a workout as running), but I figure I should play it safe so this does not take away from my fall races. My right foot actually feels much better today, but it still does not feel normal when jogging on it (i.e., still a little stiff and sore when I push off of it). Keep up the running and I hope you get some well deserved sleep!

From Kelli on Wed, Aug 04, 2010 at 12:54:08 from 71.219.102.155

Do lots of calf exercises, they stretch the arch really well!!! If it gets real bad, ice it with a coke bottle!

From Rossy on Thu, Aug 05, 2010 at 11:55:48 from 151.151.16.9

Thanks for the advice Kelli! I have been doing the bottle of ice, but really have not concentrated on calf exercises until reading your post yesterday. As a result, last night I tried out some calf exercises which really seemed to help; therefore, thanks again!

From Kelli on Thu, Aug 05, 2010 at 14:25:40 from 71.219.102.155

Well, if you want to try one more thing, down-dog (a yoga pose) is super great, too! You know to make sure to stretch it out a tone before you get out of bed, right? And NO FLIP FLOPS!

From Rossy on Fri, Aug 06, 2010 at 13:12:05 from 151.151.16.22

Kelli, I tried the down-dog yoga pose last night which was fun and absolutely stretched out my right calf. I tried running on the treadmill a little bit yesterday and the first mile felt great, but at the end of the second mile it started to feel like I was running on the bones in my right foot. So, it's going to take a few weeks to shake this one off. On the positive side in regards to this PF injury, it's a great opportunity to finally mix some yoga into my regular workout routine. Also, I never stretch before getting out of bed, so I'll have to do this. Thanks again for all of your advice!

From Kelli on Fri, Aug 06, 2010 at 23:52:59 from 71.219.102.155

That getting out of bed thing is apparently the most important! Just keep a towel by your bed and then wrap it around your foot and stretch the heck out of your arch before you get up!

GOOD LUCK! It is a pain in the butt injury so take care of it before it gets too bad!! And enjoy your Yoga, it is very good for runners.

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