Rosswog Running Blog

November 02, 2024

15% off for Fast Running Blog members at St. George Running Center!

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

Wed, Aug 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.20	2.70	3.30	0.00	6.20

My first interval workout since the Des-News Marathon started out as a struggle, but ended up going extremely well. In short, I completed six miles of half-mile intervals (i.e., the slow halves at 9.2 miles per hour, while the fast halves at 11.2) in a PR time of 34:54!!! In order to achieve this PR in such a standardized treadmill workout, I extended all of my threshold pace half miles to 0.55 then gradually slowed down to an my 9.2 mph speed. Then I did a 0.2-mile cool down jog before calling it a day.

My non-running workout consisted of 300 sit-ups and 100 (20 lbs) curls.

Five-Minute Plank Challenge: 30 second plank and side planks

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge: another serving of oatmeal for breakfast

Night Sleep Time: 6.83	Nap Time: 0.17	Total Sleep Time: 7.00

Comments

From I Just Run on Fri, Aug 19, 2011 at 10:03:58 from 67.79.11.242

I like the treadmill for this type workout but the bad thing is my local gym put in new treadmills and they don't go nearly fast enough :-(

From allie on Mon, Aug 22, 2011 at 19:48:32 from 161.38.218.168

excellent workout, rossy. nice job!

From Rossy on Thu, Sep 01, 2011 at 20:49:53 from 67.59.92.51

Thanks Preston and Allie and this reminds me that I need to get in another interval workout. :-)

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