Rosswog Running Blog

Week starting Feb 03, 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

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.800.000.000.0075.80
Night Sleep Time: 34.00Nap Time: 13.00Total Sleep Time: 47.00
Sun, Feb 03, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Happy Super Bowl Sunday! This morning I woke up and bundled up in order to bike over to Highland High School to meet up with Jake, Andrea, Allie, and Nate for a group run. I was able to get in 10.3 miles at a comfortable pace. A solid finish to my 5th straight week of 75 miles or more. I've been trying to build a foundation to be able to get in 75 miles per week, but have not put in five weeks in a row until now. As a result, a little progress.

Non-running workout: 9.2 miles biking and 100 sit-ups

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(4)
Mon, Feb 04, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

I jogged around (0.4 of a mile) outside on the way into the office and my lefty is sure tight and sore today. As a result, I played it safe today with my workout by doing 10.0 miles on the elliptical machine.

Non-running workout: 100 sit-ups and 20 dead-bugs

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments(4)
Tue, Feb 05, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Night Sleep Time: 0.00Nap Time: 7.00Total Sleep Time: 7.00
Add Comment
Wed, Feb 06, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Night Sleep Time: 0.00Nap Time: 6.00Total Sleep Time: 6.00
Add Comment
Thu, Feb 07, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Add Comment
Fri, Feb 08, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Sat, Feb 09, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.700.000.000.0015.70

I woke up this morning and jogged 3.75 miles over to Sugar House Park to run 8.0 mlles with the Hometown Heroes. My legs were just heavy from all the stairs during the week and the box steps in boxing class last night. As a result, I kept it all at a slow pace especially the 3.95-mile jog back home. Calling it a day and going to rest up and work on planning out the Fight for Air Climb which is only two weeks away.

Non-Running Workout: 100 sit-ups

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.800.000.000.0075.80
Night Sleep Time: 34.00Nap Time: 13.00Total Sleep Time: 47.00
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