Rosswog Running Blog

Week starting May 16, 2010

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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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.7021.204.000.0066.90
Night Sleep Time: 47.50Nap Time: 1.00Total Sleep Time: 48.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.600.000.0010.60

With the Wasatch Back being almost one month away (to be exact, one month and two days), I decided to get in some hill work.  As a result, a beautiful and warm Sunday afternoon, I headed out through Big Cottonwood Park and up to the neighbors to Oakridge Elementary.  It was a tough climb and my legs were feeling a little bit heavy.  I glided back down (knocking out one mile at marathon pace) for a total distance of 10.6 miles at an average pace of 8:23 minutes per mile.

Finally, for my non-running workout, I was able to complete 300 sit-ups, 30 push-ups, and 10 metronomes.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.103.100.000.006.20

Following a busy Monday at work, I did a tempo run on the treadmill. Increasing the pace throughout the workout, I completed a 5k at any easy pace and a 5k at marathon pace (total time 44:49, pace 7:14 miles per minute). It felt good to pick up the speed a little bit!

In regards to my daily non-running workout, I completed 300 sit-ups and 30 push-ups.

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.503.802.000.006.30

I’m getting back to consistently completing interval workouts on the treadmill to prepare for the Wasatch Back! This one consisted of a half-mile warm-up before 4 miles of half-mile intervals (the slow halves at 9.2 and the fast ones at 11.2 miles per hour). I followed my intervals up with a 1.8-mile cool-down run.

For my daily non-running workout, I completed 300 sit-ups and 30 push-ups.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

After work, I hit the treadmill for 1.3 miles then headed home and out for another run that of running around the neighborhood then up to St. Mark’s Hospital and back to home by way of Big Cottonwood Park (2.9 miles). Legs were a little bit tired today; therefore, I’m writing it off as a much needed recovery day.

My daily non-running workout consisted of 300 sit-ups and 30 push-ups.

Night Sleep Time: 5.67Nap Time: 0.00Total Sleep Time: 5.67
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

I jumped on the treadmill for an easy pace 1.6 mile run following work then headed home and out for another workout which entailed running up the Smith-Kiln Chimney at the Brickyard Shopping Plaza then back to home for a distance of 4.5 miles.

In regards to my non-running workout, I completed 300 sit-ups and 30 push-ups.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.504.702.000.007.20

For the first time in a number of weeks, I completed two interval workouts within the week. Similar to Tuesday’s workout, this one consisted of a half-mile warm-up before 4 miles of half-mile intervals (the slow halves at 9.2 and the fast ones at 11.2 miles per hour). I followed my intervals up with a 2.7-mile cool-down run. Thanks goodness it’s Friday!

For my non-running workout, I completed 300 sit-ups and 30 push-ups.

Night Sleep Time: 6.33Nap Time: 0.00Total Sleep Time: 6.33
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.300.000.000.0026.30

I woke up this morning and ran 5.1 miles up to Skyline High School for a group run my Wasatch Back relay team.  While waiting to see if anyone would show (i.e., the sky was looking pretty dark and cloudy; also, it rained pretty hard the night before).  As a result, I circled the school’s parking lot four times which equaled a mile in distance.  One of my teammates showed, therefore we headed up to the Rattle Snake Gulch trailhead (1.8 miles) where we just went to work; that is, running the Gulch then the Pipeline Trail to the Grandeur Peak trailhead then to the top of the  peak.  It took some time to summit because the final two miles were running through the snow (i.e., fresh powder from the storm that rolled through the Valley the night before).  However, when we got to the top of Grandeur Peak, the view of the valley was amazing.  Due to the snow and the muddy conditions (I sled down in the mud on one part of the descent), the decline was slow.  However, we eventually made it to the Rattle Snake Gulch trailhead for a round trip of 11.3 miles.  I then ran the 7.1 miles back to home (taking a lap around the softball complex at Big Cottonwood Park in order to add on some extra mileage) before calling it a day.

Finally, for my non-running workout I accomplished 300 sit-ups and 30 push-ups.

Night Sleep Time: 7.50Nap Time: 1.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.7021.204.000.0066.90
Night Sleep Time: 47.50Nap Time: 1.00Total Sleep Time: 48.50
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