Rosswog Running Blog

Week starting Nov 06, 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
34.400.000.000.0034.40
Night Sleep Time: 22.33Nap Time: 0.00Total Sleep Time: 22.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Late in the rainy evening, I made my way out for a run from my sister's house on Yolando Drive to Johns Hopkins university where the discovery that construction had closed the track.  I really began to rain as I made two loops of the campus before heading back.  The total distance of this run as a 10k at an easy/recovery pace.

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

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

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  grilled salmon burgers (thanks to my big sister of cooking up a great dinner) 

Night Sleep Time: 6.67Nap Time: 0.00Total Sleep Time: 6.67
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Happy Veterans Day!  So late in the morning I headed out for a run from my sister's house to Mount Vernon Square were I made a circle around the cobblestone road surrounding Baltimore's Washington Monument before heading back.  This historically scenic run was 7.1 miles at an easy pace.

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

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

Trying-To-Go-Out-Of-My-Way-To-Eat-Healthy Challenge:  four servings of no-fat yogurt

Night Sleep Time: 7.33Nap Time: 0.00Total Sleep Time: 7.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.100.000.000.0021.10

I needed to get in some milage today, but did not have that much time in the morning because I had plans to visit the Library of Congress with my sister and brother-in-law (it turned out to be a really neat experience, thanks big sister!).  As a result, I headed out for a mid-morning run down to the Inner Harbor then to the top of Federal Hill and back.  When we go back from Washington DC, I headed out for a late evening repeating the same course as this morning.  The Inner Harbor was really neat in that the lights of the city reflected off the surface of the water.  These two runs combined together equaled 21.1 miles at an easy pace.  Also, for both runs I jogged past the Occupy Protest/Movement that had their campsite right outside of the Inner Harbor.

Lastly, my daily 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:  six servings of non-fat yogurt

Night Sleep Time: 8.33Nap Time: 0.00Total Sleep Time: 8.33
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.400.000.000.0034.40
Night Sleep Time: 22.33Nap Time: 0.00Total Sleep Time: 22.33
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