Rosswog Running Blog

Week starting Jan 11, 2009

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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
35.9015.902.000.0053.80
Night Sleep Time: 52.42Nap Time: 1.33Total Sleep Time: 53.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

Today, I did an errand run to the Fashion Place Mall to pick up some clothes.  Of course, I took the scenic route through neighborhoods and Murray Park not only to avoid the traffic as much as possible, but also to tack on a few extra miles to the run.  On the way back, I stopped by the Murray High School track (with the exception of 60 meters, it was completely covered with snow) and did 12 laps.  After the track workout, I ran to Smith’s to pick up some groceries before heading home.  In total, I got in 13.7 miles at a relatively easy pace.

In addition, while watching the Sunday morning news, I did 400 sit-ups, a 60-second plank on elbows and toes, 12 bridges (held each for approximately 10 seconds), and 10 metronomes.

Night Sleep Time: 8.25Nap Time: 0.00Total Sleep Time: 8.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.302.202.000.007.50

After running a pair of half-marathon training runs at an easy pace over the weekend, it was time for some speed play.  On the treadmill, I did my routine interval workout consisting of 4 miles of half-mile intervals (i.e., the slow halves at 8.5 miles per hour, while the fast halves at 10.5).  In addition, I did a fifth of a mile cool down run.  At my work’s gym, I also got in 100 (30, 40lbs) curls and 40 (50, 60lbs) reverse curls before heading home.

While listening to Memo light the Pacers up for a career high 43 points (Utah Jazz 120, Indiana Pacers 113), I ran 3.3 miles at an easy pace (mostly around Big Cottonwood Park) then did 400 sit-ups, a 60-second plank on elbows and toes, and 10 bridges with one leg extended (held each for approximately ten seconds).

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.500.000.004.50

As far as running, I was absolutely in need of  a recovery day.  Consequently, I ran 3.5 miles at marathon pace on the treadmill after work.  I followed this up with an easy-pace mile run after I got home. 

However,  I did increase my non-running workout a little bit today by doing 400 sit-ups, 12 metronomes, 12 bridges with one leg extended (held each for approximately ten seconds), 24 side planks (elbow-floor touches) a 60-second plank on elbows and toes, and a 90-second wall sit.  At my work’s gym, I also got in 170 (16, 30, 40lbs) curls, 60 (50, 60lbs) reverse curls, and 10 bench presses (100lbs).

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.305.100.000.005.40

Due to a few stomach cramps, my run was shorter than normal.  After work, I ran 5.4 miles on the treadmill (5.1 at marathon pace and 0.3 at an easy pace in my Nike Frees). This workout absolutely served as a good reminder that I still have a long way to go with increasing my pain threshold.  In addition, after some stretching, I did 200 sit-ups and 20 curls (30lbs).

Night Sleep Time: 6.33Nap Time: 0.00Total Sleep Time: 6.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.605.100.000.006.70

Back to doing my normal weekday running workout today.  After work, I ran 5.1 miles at marathon pace on the treadmill.  I followed this up with a 0.6 mile cool down run and a one miler at an easy pace in my Vibram Five Fingers. 

My non-running workout consisted of 230 sit-ups (hopefully, tomorrow I can get back to my routine core workout), 140 (16, 30lbs) curls, and 30 (50lbs) reverse curls. 

Night Sleep Time: 7.33Nap Time: 0.00Total Sleep Time: 7.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

After a long day at work, I did a 0.4-mile run on the treadmill in my Nike Frees before heading home.  When I got home I ran for 3.8 miles around Big Cottonwood Park.  Due to it being a moderate air quality day, I cut this run short and ran it at an easy pace.

In addition, I did 120 sit-ups (still having some stomach tightness; therefore, I am planning to go easy on the core workout for the next few days) and 50 (30lbs) curls.

Night Sleep Time: 7.33Nap Time: 0.00Total Sleep Time: 7.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

Today, the air quality went from moderate to hazardous with thick smog filling the valley.  I still went for an easy-pace 11.8-mile run outside and tried unsuccessfully to climb out of the smog by running up to Skyline High School to do a little track workout.  However, the air was not much better along the bench and at Skyline there was a good 5 inches of frozen snow encompassing the football field.  As a result, it was a laborious one-mile track workout that would have been much easier with snowshoes.  After I got back home, I did 200 sit-ups.

Night Sleep Time: 8.17Nap Time: 1.33Total Sleep Time: 9.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
35.9015.902.000.0053.80
Night Sleep Time: 52.42Nap Time: 1.33Total Sleep Time: 53.75
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