Chris Rogers Training Log

AM... [E] 10.1 mile run (65:02, 6:26 pace).  "Long run," or at least starting to build back toward log runs after  Boston and Ogden 1/2.  Pace was even quicker than the last two days, but the route is board flat for the first 5 1/2 miles.  Went along gravel road by Salt Lake, then up through Farmington looping back through Centerville.  My legs are starting to feel the mid-6:00 pace I've been pushing the last three days, so I need to make tomorrow nice, easy and slow(er).  Rope stretch after.

AM... [E] 6 mile run (40:17, 6:42 pace).  Easy run w/normal Bountiful/Main loop and tacked on distance to Porter Lane.  Pace definitely felt easier, though still a bit sluggish.  Hopefully the slow pace will help me bounce back a little tomorrow.  GREAT stretch after.

AM... [E] 8.3 mile run (54:42, 6:35 pace). Dropped my parents off at the airport, headed in to work early and ran the Huntsman/Sugarhouse loop plus a little extra. Felt great, and the weather this morning was absolutely perfect. Cool enough for a long sleeve t-shirt, but who can complain--I wish the 10-miler would have been this morning! Pace felt comfortable and didn't have any real soreness that I was feeling on Sunday. Hopefully I've finally got all of Ogden out of my legs. Good stretch after again.

PM... [E] 4.8 mile run (32:39, 6:48 pace).  Nice easy run around Sunnyside Park and FB Complex with Kyle--stayed on grass as much as possible since Kyle's calf has been bugging him.  Easily within conversational pace and a good second run for the day.  Can't beat the weather!

PM... [E] 5.6 mile run (37:45, 6:44 pace).  Another crazy busy day.  Had to get to work early and had baby class at night.  As a result, had to squeeze a run in between the end of work and class.  Wanted to go a little longer, but time didn't allow for it.  Run was similar to yesterday, tried to stay on grass and soft surfaces as much as possible.  Legs felt a little sluggish again.  Short stretch after.

Off... I only wanted to get in around 50-55 this week, and realized that with Friday and the race on Saturday I'd be creeping up to 60+ with a run today.

AM... [E] 5 mile run (33:38, 6:43 pace).  Easy run on the normal Bountiful main street loop.  Stopped at Viewmont on the way home and did 5x100m strides.  Felt very sluggish for the first 15-20 minutes, and then started feeling good.  Maybe I'm actually becoming a marathoner if it actually takes me 20 minutes to start feeling good!

 Planning on the Salt Lake 10-miler tomorrow.  I got an e-mail from Sports-Am saying the race is down in numbers but "distinguished."  Not quite sure what that means, but hope to see some of you out there!
 

AM... [R] Salt Lake 10-miler (56:45, 5:40 pace).  This one could be classified as a lack-luster performance on my part.  Just as with Ogden, I didn't feel comfortable starting around 5 miles, and basically starting tracking on 5:40ish pace (give or take).  It seems like most everyone else did the same--the time between each of the first four runners and their final finish was essentially the same at mile 6 as it was at the finish (or pretty close anyway).  The first two miles are uphill before turning into Emigration Canyon and going down for the last 8.  The first mile wasn't too bad as far as inclines in Utah go, but the second mile was definitely a challenge.  Mike Kirk and I were hanging around each other for the first two miles and both of us ran around 6:40 for the second mile.  Once we turned toward the downhill Mike bolted past me and was hoping I would come along--after the race he said it was a lot faster than he had wanted and didn't realize it until the mile marker... I came through in 5:26 for that mile.  The 4th mile was my fastest, and sounded like that was the consensus among others as well.  It was also about the point that Chad came tearing by me.  He was rolling--I ran a 5:03 and he still went by me like it was nothing.  After passing me, Chad put some distance on me, and I essentially ran alone, trying to hold 5:40's for the rest of the race.  Although I didn't race that well, Wasatch Running Center was stellar as always... going 1-3-4-5-6 in the race.  Just missed the sweep!

Considering I've done absolutely no workouts since Ogden I can't be overly disappointed with my performance.  I do think I was in better shape last year at this point, and for some reason just haven't felt very comfortable with faster runs since Boston (both races and workouts)--I need to figure that out.  I may need a more extended break--but not until after Wasatch Back Relay.  Here's the splits for those interested... 

Mile #1 - 5:40

Mile #2 - 6:40

Mile #3 - 5:26

Mile #4 - 5:03

Mile #5 - 5:18

Mile #6 - Missed the Marker

Mile #7 - 11:30 (for 6 and 7, 5:45avg)

Mile #8 - 5:42

Mile #9 - 5:48

Mile #10 - 5:35

Warmed up about 2 miles with Mike and then cooled down with the WRC runners VERY SLOWLY--1 mile max.