Chris Rogers Training Log

AM... Headed out the door with every intention of doing a long run, and wound up only doing 9. For whatever reason, my body just feels completely beat up. Aerobically I don't feel bad at all, my legs just feel beat up. Not quite sure what thats about since this has been a terrible training week without much mileage (although one solid workout). I decided to listen to my body and sacrifice the mileage for the week to an even greater degree--its worked for me so far and I've had some pretty successful workouts and runs--so I'll keep listening to what my legs are telling me. The short term plan from here on out will be to do two runs on Sunday, Monday, with an easy day Tuesday and workout on Wednesday next week. Should equal a higher mileage week, with a quality long/tempo type run on Saturday when I run the Spanish Fork 1/2.

AM... [E-Med.] 11.8 mile run (1:17:55. 6:36 pace).  Didn't feel overly good today.  Still feeling generally tired--hopefully catching up on sleep this weekend will help.

AM... [E] 10.6 mile run (68:46, 6:29 pace).  WBtfl Lake/Farmington Bay Loop.  This was a new route that I tried based on Andy's recommendation to jump on a gravel road by W. Bountiful Lake.  It was actually a really cool run--out on the lake with nothing else around you--lots of birds and no other people.  Its the first day since probably the Park City 1/2 Marathon that I've actually felt good.  Could have something to do with the fact that I've actually got some sleep the last two days.

No running... no good excuse.

No running... no good excuse.  I don't know how some of you juggle your schedules--between work and the baby, I'm finding running to be more of a project than an activity I enjoy at the moment.  I may just worry about getting in some runs between now and St. George so I can actually run the thing, and not worry about running a blazing fast time.  If it happens it happens, but I feel pulled in a million directions right now.

AM... [E] 9.2 mile run (61:34, 6:41 pace).  Jessie's Meadow/400N/Orchard loop plus W. Btfl lake.  Felt great and fresh--but I suppose that should be the case after three days off.  I'm planning on running the Spanish Fork 1/2 Marathon tomorrow--likely the same plan as the Park City 1/2--go out on marathon pace for 4-6 miles, then crank it down to tempo pace and make it into a bit of a workout.

AM... Spanish Fork 1/2 Marathon. The plan for Spanish Fork was much the same as it was for the Park City 1/2... I wanted to go out around marathon pace (5:55-6:00) and then drop the pace as the race went on. I didn't want to be overly competitive, but at the same time figured that once we hit the middle of the race, could drop time if I was feeling good. I met up with James at the start and we warmed up 2 miles together. Then at the starting line we saw Chad as well. Among the three of us, we decided to go out on around marathon pace for at least the first 4-6 miles, and then drop pace if we felt good. The three of us went out together for about the first three miles or so, and when I didn't grab any water a small gap opened between myself, Chad and James. I really didn't speed up--just wanted to stay on pace and didn't feel I needed water so early on. Chad surged to join me, but James hung back a little bit. Chad tracked off my shoulder until somewhere around the 5 mile mark, and I started to slip away from him--I didn't really make any strong moves, just kind of wound up that I sped up a small amount and Chad stayed about even. However, we hit a pretty good uphill around 6 1/2 miles, and I worked the hill pretty hard to stay on 6:00 pace, and when we hit the downhill I opened up and popped a 5:29. I figured that would give me a pretty good cushion, so dropped back to around 5:40 pace, and stayed at that pace for the remainder of the race. I think if I was really "racing" this 1/2 that I could have probably held about 5:40 pace--so somewhere around 1:14. That being said, I was hoping I could have closed a little bit faster the last 3 miles--more like 5:35 pace, but all in all I can't complain. It was mission accomplished for the run/workout--and good day for Wasatch Running Center as Chad and I went 1-2. After, James and I ran the 5K route for cool down and Chad hooked up with us for about 1/2 of it after running in with his wife (who was running the 5K)--total of 18.2 for the day (although James says he's going to refuse to be so exact on his mileage, even though he has a Garmin now!). Here's the race breakdown...

Mile #1 - 5:52 (Packed up w/Chad, James, and one other guy)

Mile #2 - 6:02 (Still pack running)

Mile #3 - 6:01 (Still pack running, but some slight gaps)

Mile #4 - 5:53 (James dropped off a little, Chad is running off my shoulder)

Mile #5 - 5:52 (Chad and I still together, but it seems like I'm pulling away)

Mile #6 - 5:55 (I have a gap on Chad at this point, although I don't really know how--I haven't really made any sort of move)

Mile #7 - 5:59 (Steepest uphill section--maybe 1/2 mile long or a little longer. I feel like I'm a pretty decent uphill runner, so I pushed here a little bit hoping to create a bigger gap)

Mile #8 - 5:29 (Turned the corner of the uphill and saw a fair downhill ahead. Since it came after a turn, I surged pretty hard knowing I could put a pretty good amount of time on the field.

Mile #9 - 5:42 (Wanted to settle back to 5:40ish pace for 2-3 miles)

Mile #10 - 5:41 (Still just hanging on pace, feel OK, not great)

Mile #11 - 5:43 (Still just hanging on pace, feel OK, not great)

Mile #12 - 5:42 (Was hoping to drop pace here down to about 5:35, but just didn't have it. With such a big lead, I just figured I would finish out the run--the purpose of the workout was accomplished either way).

Mile #13 - 5:40 (Staying on pace--had to come to a 3/4 stop crossing a road that wasn't traffic controlled)

.1 - 31 (Finish in 1:16:08 - Not a bad time--especially going out slow and working the second half of the run).

Afterward I went to the CC meet hosted by BYU at East Bay Golf Course--it was a great race, and Minnesota beat BYU... all is right in the world!

AM... [E] 6 mile run (42:06, 7:01 pace).  Normal DT Bountiful loop.  Stopped by Viewmont track on the way home and did one mile with 200m moderately hard, 200m easy (37, 36, 35, 34 on hard strides).  I was actually a little sore from yesterday, which I wasn't really anticipating, so started very slowly for the first 2-3 miles.  I loosened up after that and felt better, and the 200's definitely helped my legs feel better by the end.  Light stretch after.

PM... [E-Med.] 9.8 Mile run (64:10, 6:32 pace). Ran W Btfl Lake/Farmington Bay/Parrish Lane loop. Running out at Farmington Bay is rapidly becoming one of my favorite runs--there is nothing out there, there is wildlife everywhere, and its close to my house so I can't complain. The only bad thing tonight is that there was quite a few bugs, but not too bad overall. My right hamstring was feeling a little bit tight, but I other than that I felt pretty comfortable, even with a pace that was fairly quick for a normal training run.

PM... [E] 7 mile run (46:26, 6:38 pace).  Normal Bountiful HS/Davis Blvd loop.  I was planning on adding in some faster surges at the Bountiful and Viewmont tracks in the middle, but my legs felt absolutely dead today.  I felt out of sorts overall, and probably should have run quite a bit slower than I did.  I also think I may not be getting enough calories the last few days.  Figured I would go a little easier today since I'm planning on a workout tomorrow.  Stretch after.

PM... Short on time again, so just got out for 5 and called it good.  Better than nothing.

AM... 8 miles total.  [E] 2 miles for warm-up, then 3 miles on tempo pace around Liberty Park (5:50, 5:53, 5:54).  [E] 3 miles cooling down for 8 total.  Had planned on a second run in the evening, but getting ready for company coming in to town took priority.

 

PM... [E] 8.3 mile run (54:12, 6:31 pace).  Huntsman/City Creek/2d Ave loop.  Way too fast for an easy run.  Granted, there is a pretty fair amount of downhill on this run, but there is a fair amount of uphill as well.  I'm sliding back into the habit of running too fast on easy days.  I felt like I was sleep walking again.  Sleep this week hasn't been going too well for the little one, and while my wife is probably paying more of a price than I am--I'm feeling pretty drained as well.  As long as I keep getting miles in at this point, I should be OK.  Good stretch after.

Off

Off

AM... [E] 9.9 mile run (66:15, 6:41 pace).  Davis Blvd/1800S/800W Btfl.  Felt very good, although I should after a couple of days off.  Picked this route because there is quite a bit of downhill the second half.  Better pace for an easy day.

PM... [Q] 11.2 miles total.  [E] 2.6 mile warm-up from Huntsman to Liberty Park.  Once at Liberty, did 5 mile progressive tempo run w/Todd on the wood chips.  Splits were...

Mile 1 - 5:44

Mile 2 -5:48

Mile 3 - 5:46

Mile 4 - 5:37

Mile 5 - 5:34

After, [E] 3.6 mile cool down looping part of Liberty Park plus, back up the hill to Huntsman.  The cool down is always a bit of challenge because its a pretty good climb on the hill by East HS.  Felt pretty comfortable, and could have held the pace for a couple more miles.  Regular stretch after. 

AM... [E] 6 mile run (43:08, 7:11 pace).  Easy run today after yesterday's tempo.  I could tell I didn't really do any tough workouts last week, as my legs felt a little bit weary.  Could have something to do with the entire tempo being on woodchips as well, which I don't do a ton.  OK with being a little tired as today was easy.  Beautiful running weather this AM.  

PM... [E-Med.] 10 mile run (67:14, 6:43 pace).  Huntsman/City Creek/2d Ave Loop, plus added on distance up City Creek Canyon to get to 10 miles.  Ran w/Todd again.  We didn't really want to worry about pace too, much, but still keep it somewhat honest.  Cruised pretty easy on the downhill parts and worked the 2d Avenue uphill to campus--that hill is always longer than one remembers by the time you get up to the U golf course.  Stretch after.

AM... Ended up being sort of a mixed bag this morning.  Started out running easy at Liberty Park, and then ran into the U women's CC team.  They were doing a 4-mile progressive tempo run, so I jumped in with them for 4 miles (6:55, 6:30,. 6:15, 5:55).  After the 4 miles I did another to miles on my own to hit 7 miles for the AM.  It wasn't overly hard, but it was kind of nice to change up the pace a little bit in the middle instead of just doing a regular run.

AM... 15.7 mile run (1:43:10, 6:34 pace).  Farmington/Davis Fairgrounds loop.  Didn't feel very good on this run.  Pace started slow and built to average close to 6:30 pace, but wasn't comfortable and my legs felt generally dead.

Off.. travel and meeting day in Colorado Springs

PM... [E] 6 mile run (40:20, 6:43 pace).  Easy run in Colorado Springs.  Nice cool temps, but again, felt kind of out of sorts.  Maybe it was the elevation, or just the crazy schedule with traveling and meetings.

Off... travel home.  Thought I might have a chance to get a run in once back in SLC.  I was wrong.

PM... [E] 2.1 mile warm-up then 4 mile progressive tempo starting at marathon-ish pace.  Plan for the tempo was to run marathon pace for the first two miles, then drop to tempo-type pace--faster on each of the last two miles.  Tempo went (5:56, 6:00, 5:38, 5:25).  Felt absolutely great and didn't feel like I was pushing very hard at all.  Maybe despite the fact that my training hasn't been all that great I'm doing OK afterall. [E] 2.1 miles home.  Total run was 8.2 miles (52:13, 6:22 pace).  Felt good about this overall.

PM... [E] 8.2 mile run (54:05, 6:35 pace). [E] up to Bountiful High School then jumped on the track and did 1 mile of 200m hard/200m easy. 200 hard was 33-33-33-33 and felt comfortable, not like I was overly pressing. Then up to Davis Blvd and back the normal route downhill. Second consecutive day of a pretty decent run (even though the distance isn't very long).  The pace over the last two days also hasn't been overly fast, but still quick for regular training runs.  I'll back off it tomorrow a little before Saturday to do a "long run" before winding down next week.

Off... not feeling very good... hoping that its nothing big.

Off... cold, rainy and I'm sick sick sick.  I can't eat anything or seem to keep anything down without my stomach rejecting it.  Not good timing.

AM... [E-Med] 9.3 mile run (59:36, 6:24 pace).  Still didn't feel overly great, but wanted to get a little zip on the run since the last two days killed me.  I felt out of sorts, but ironically, the two miles of marathon pace felt the best.  Ran the BHS/Davis Blvd loop, but stopped off at the BHS track for two miles on [M] pace (5:52, 5:54).  Tried to keep some pace on the second half and work the downhill as well for one of my last sort of "quality" type runs before SGM.