Rosswog Running Blog

Week starting Oct 30, 2011

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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
45.802.802.000.0050.60
Night Sleep Time: 40.58Nap Time: 0.67Total Sleep Time: 41.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.200.000.000.0020.20

Only one more week until the NYC Marathon!!!  This Sunday afternoon, I ran downtown to do a few errands including--finally--getting caught up on my blog.  Overall I was able to get in another day of 20.2 miles at an easy pace.  My right Achilles heel is starting to act up a little bit, but I should be ready to go next Sunday morning at the starting line on Staten Island.

My non-running workout consisted of 300 sit-ups.

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

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  a serving of mixed fruit

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.502.002.000.004.50

Happy Halloween!!!  It was my final interval workout before the big marathon on Sunday and I'm really disappointed it did not go as planned.  I got to work early and was planning to get in 6.0 miles of half-mile intervals (the fast halves being at 11.2 mph while the slow halves being at a speed of 9.2 mph) on the treadmill.  However, after 4 miles (in a time of 23:56), I became ill and just could not push through it.  I decided to cool down for a half mile and call it a day.  Not good, but hopefully I'll have a better workout tomorrow.

For my non-running workout, I was able to complete just 300 sit-ups.

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

Night Sleep Time: 6.83Nap Time: 0.00Total Sleep Time: 6.83
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

I rebounded a little bit today from yesterday's run; however, my legs were still heavy.  In short, before work I was able to get in a 10k on the treadmill mostly at an easy pace..

My non-running workout consisted of 300 sit-ups.

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

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:   a serving of oatmeal

Night Sleep Time: 7.17Nap Time: 0.00Total Sleep Time: 7.17
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Continuing to taper for the big race on Sunday, I just knocked out 7.2 miles at an easy pace on the treadmill before reporting to work.

In regards to my non-running workout, I was able to complete of 300 sit-ups.

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

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:   a serving of oatmeal

Night Sleep Time: 6.17Nap Time: 0.00Total Sleep Time: 6.17
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.000.000.002.20

Still tapering for Sunday's NYC Marathon; however, I really did not want to only run 2.2 miles at an easy pace today.  In short, I was at work until late, late at night.  As a result, I was only able to get in a few miles before completing my packing for tomorrow's flight. 

For my non-running workout, I was able to complete of 300 sit-ups.

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

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:   a serving of oatmeal

Night Sleep Time: 6.58Nap Time: 0.00Total Sleep Time: 6.58
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.800.000.0010.30

I caught a morning flight out of Salt Lake City to New York to get to the Big Apple for Sunday's marathon.  Arriving at JFK in the mid afternoon, it took me a few hours to take the subway into Manhattan and find my hotel.  After I checked in and got situated, I went out for an evening 1.5-mile jogged around Times Square before jumping on my hotel's treadmill for 8.8 miles.  Most of this was at an easy pace, but I was able to get 0.8 of a mile in at marathon pace.  Off to the NYC Marathon Expo tomorrow!

My non-running workout consisted of 300 sit-ups.

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

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:   two blueberry smoothies

Night Sleep Time: 3.83Nap Time: 0.67Total Sleep Time: 4.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.802.802.000.0050.60
Night Sleep Time: 40.58Nap Time: 0.67Total Sleep Time: 41.25
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