Chris Rogers Training Log

Off from running.  This day was scheduled as either an easy 5 or off--depending on how I felt.  I actually felt OK, but I've been erring on the side of rest if needed and I've stayed relatively healthy as a result.

AM... 8.3 mile run (58:34, 7:03 pace). Jessie's Meadow/400N/Orchard loop. Just went out easy and tried not to worry about pace. Started out closer to 7:20-:30 pace, but gradually came down. Stopped at the Viewmont track on the way home and did 1 mile of speed builds. Felt pretty sluggish at the beginning, but very good by the time I did the last 400m. Light stretch after.

PM... Had planned on a second run, but the same achilles/lower calf thing I was feeling two weeks ago sprung up again.  Seems to keep happening 2 days after long run. 

Off from running.  Partially as a result of too many meetings and busy work schedule, partially because I didn't want to have my achilles flare up (it worked taking a day off two weeks ago).  Healthy = continued training.

AM... 11 miles total.  Warm-up 1.8 miles plus 800m of of speed builds (2.3 mile total w/u).  Then tackled the same workout as last week... 3x2 miles w/2:00 recovery.  A couple of goals for the workout... a) stay around 5:35 pace--probably the best pace I could expect for a 1/2 marathon currently, b) try to stay even or negative split each mile in each interval, and c) come down on each interval total time. Workout went as follows...

2 Mile #1 - 11:10 (5:36, 5:34), 2:00 recovery

2 Mile #2 -  11:12 (5:36, 5:36), 2:00 recovery

2 Mile #3 - 11:06 (5:34, 5:32), 2:00 recovery

 I was dragging a little bit on 2 mile #2, but came back better on 2 mile #3.  I was pretty pleased with the workout, as I pretty much felt as though I was sleepwalking through the whole thing.  When you're feeling like that and can get through it, all is well.  2 mile cool down after.

PM... [E] 5 mile run (34:05, 6:49 pace).  Just easy second shake-out run.  It was later than I had hoped for, but at least I got it in.  Legs were a little sore from earlier today. Rope stretch after.

Yet another day off.  Running has not been fun this week.  It has basically been a project just to find time to get it in--plus, Lucas has decided that he has no interest in sleeping at night.  Not a good combo for training.

AM... [E] 8.1 mile run (54:37, 6:44 pace).  Huntsman/Sugarhouse full loop.  Felt absolutely miserable this morning.  Slept about 3 hours or so and was completely dragging.  Glad to get the run in, but I need to catch up on sleep this weekend.  Hopefully the long weekend will help out in that department.

PM... [E] 5 mile run (no watch).  W Btfl/400N/200W loop.  Just ran easy and didn't worry about time.  It sure felt slow, but not too concerned about it--just needed to get miles in. 

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.