Chris Rogers Training Log

AM... [E] 11 mile run (1:11:16). Steady state run--pace was definitely quicker than I had planned, but I felt great! Hills up to Davis Blvd by St. Olaf Church were tough, but still pushed through them because I was feeling good. Need to go very easy tomorrow to be ready for workout on Tues or Weds. Need to be sure to only do one easy run or I'm going to start down the injury path again.

Since I run my calendar Mon-Sun, I'll just list my weekly mileage every Sunday...

Week of April 30 to May 6 = 50 miles (5 days)  Not bad for my second week back after Boston

AM... [E] 6.2 mile run (43:05).  Ran easy through Centerville to Viewmont Track.  Did 800m on track w/2x200m (34-34) just to loosen up a little bit.  Good job of keeping run easy and under control.  I'm not going to bring my shoes to work or I'll be tempted to do a second run w/Kyle.

PM... [Q] 7.8 miles (52:38).  Had planned on workout of 3-2-1 miles w/2:00 rest and decreasing pace.  Had absolutely NOTHING in my legs and couldn't hold a pace that should have been fairly easy.  Ended up only doing 2 miles (11:33) and 1.5 miles (8:36) and felt completely spent.  Looking back at my log, I'm an idiot b/c it was an attempt at my 4th more up-tempo/workout type run in 7 days--not a good plan.  I think the combo of the tough hill day last Thursday with the workout on Saturday definitely took something out of my legs.  I'll plan to take tomorrow off and do easy miles until Saturday--use Race for the Cure 5K as a workout.  After that we'll see if I do one more workout before the Ogden 1/2 Marathon or not.

Off--I wasn't planning on taking today off until yesterday's debacle of a workout.  Aerobically I was fine, but my legs absolutely would not go.  Maybe it was moving to the woodchip trail at Liberty Park from the track, or maybe the effort over the past 6 days.  Either way, I'm playing it safe so I'm not completely worthless at Ogden.

Lunch... [E] 8.1 mile run (54:05).  Even after day off, felt absolutely miserable.  It was warm, but not terrible.  My legs just feel absolutely toasted.  I need to get in a better habit of throwing the HR monitor on to avoid pushing to fast which I have a tendency to do when running alone.  On top of that, I've lost some weight in the last week or two and I'm down to 128-129--way too low for me.  Still planning on Race for the Cure 5K on Saturday, but may not race it--need to be careful so I can get my legs bounce back by Ogden.  I don't want another disaster like Moab this year.  Went to training room after and learned some lower leg strengthening exercises.

AM... [E] 5 mile run (37:25).  Wore HR monitor to keep things easy.  Tried to stay below 140 for most of the run, averaged 138.  I'm a little concerned that my HR was that high for such an easy run--maybe I'm trying to fight off illness and that is why my last 3-4 days of training have been so poor.  Still planning on Race for the Cure tomorrow, then a sort of "mini-taper" for Ogden.

AM... [R] Race for the Cure 5K 17:02 (5:29 pace). Was 4th overall, 3rd in Division. I knew that I didn't have much anaerobic capacity, but that didn't stop me from going out in 5:08--a bad idea. I basically trailed Steve, Nate and Darrell by about 10m and tried to maintain that contact for the first mile to not completely be out of the mix. I would have been smarter to stick to my original plan and just try to run 5:20 pace straight through. Based on my workouts if I would have tried to run even I probably could have held pace. Instead, by going out to fast I started going anaerobic fairly early on and just had to hold things together for the last 1 1/2 miles. Last two miles were 5:35 and 5:46--nothing special at all. I caught Darrell around 1 1/4 and we pushed together for another 1/4 or so until I surged ahead. Darrell caught me with about 1/2 mile to go and I just didn't have anything to push any harder. Was a good workout, but need to run smarter when I don't have any anaerobic conditioning. Ran 3 miles warm-up and another 3 3/4 cool down for a total of 9.85 on the day.