Chris Rogers Training Log

May 10, 2024

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Location:

Columbus,OH,

Member Since:

Apr 29, 2007

Gender:

Unknown

Goal Type:

Unknown

Running Accomplishments:

PR's Include:

5K - 15:26 (Northfield, MN 1998)

10K(CC) - 33:07 (Minneapolis, MN 1997)

10K Roads - 33:21 (SLC, UT 2006)

1/2 Marathon - 1:13:09 (Ogden, UT 2006)

Marathon - 2:41:30 (St. George, UT 2007)

Short-Term Running Goals:

Get in shape to run under 1:14 at the Columbus Distance Classic1/2 marathon on April 12.

Long-Term Running Goals:

Run sub-2:35 on a legit marathon course.

Personal:

I am an Assistant Athletics Director at The Ohio State University. Married to Nicolle. We have a son Lucas, who was born last summer and steals all of the attention from our black lab, Copa.

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Sat, Jun 09, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
9.75	0.00	0.00	0.00	0.00	0.00	0.00	9.75

AM... [E] 9.75 mile run (68:08, 6:59 pace). Woods Cross/Mill Park/800W loop plus another .25. HR monitor worked its magic again and kept the pace easy--HR avg 147 for the entire run. Amazingly enough I've actually felt good on my runs the past two days (imagine that). It actually felt like I was holding back today and was working my rear off to keep the HR monitor under 150. Some of the run back toward Bountiful is uphill, which was part of why my HR started creeping up. For those of you who regularly use a HR monitor--how do you factor hills into your HR avg on easy days? For instance, if I do an easy run with lots of hills, your HR will obviously be higher. So... do you just back off the pace to keep your HR low even though it becomes incredibly easy--or do you keep the pace roughly the same and let your HR go higher and just realize that the increased effort is because of the hills on that portion of the run? I'm still figuring out how best to utilize the HR monitor on easy days, so any insight is appreciated!

Comments

From Jon on Sat, Jun 09, 2007 at 19:41:59

Perhaps COdy can tell you what he has found with his, and I'm sure Sasha and others have good ideas. In my opinion, if you are really doing an easy day, don't take your HR monitor. Just run easy based on how your body feels. I know for me some of my easy days are still pretty quick (but I feel great and know my body is still recovering) while others are very, very slow. I don't worry about HR target numbers, etc. Don't run so slow that you are walking, but easy days are recovery days and help your other days be better. I have found the best indication of overworking is when your easy days become too hard.

From Sasha Pachev on Sat, Jun 09, 2007 at 19:54:32

I always take HR with a grain of salt. Sometimes the numbers are wrong. When HRM is working right, I see HR increasing by 5 bpm on hills of up to 2%. I do try to avoid them on recovery runs as much as possible, though. At any aerobic pace your neural drive is more rhythm based than HR/muscle pain based. So you hit a hill and you start working harder to keep the same rhythm. You cannot help it. I do not know if it is healthy to try to consciously ease off on hills, this might become a bad habit when racing. Better run hills when you mean to run hard, and avoid them when recovering.

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