Chris Rogers Training Log

AM... [E] 9.6 mile run (67:06, 6:59 pace).  Ran the Woods Cross/Mills Park/800W loop, plus a little.  I started out today planning only to go in the 5-7 range, but my legs didn't feel all that bad after yesterday's run, so decided to go a bit further.  This week I will start ramping up the mileage a bit as I think I finally have enough miles and  workouts under my belt to handle the increased volume--looking to be in the 63 to 70 mile range and then for sure 70 miles the week after (as always, pending on how my body responds--NO INJURIES!).  Good start to the week, and I was happy that I really didn't feel very beat up after yesterday's long run [M] pace run.  Regular and rope stretch after.

AM... [E] 7.2 mile run (49:38, 6:53 pace).  200W/Centerville/Orchard loop backwards.  Apparently Saturday's run caught up with me today.  For as good as I felt yesterday, I felt equally bad today.  My legs felt generally dead, hills felt difficult, and my L achilles starting bugging me at the end of the run.  I have a second run planned for this afternoon, but I can feel my achilles when I'm walking, so that is likely out.  The important thing is to keep on the workouts and long runs, so if I have to take a crosstrain today tomorrow, I'll do it.  Regular stretch after.

Off from running.  Probably could have gone, but my achilles is still bugging me a little, and at this point I'd rather play it safe and not run.  I'll try again on Wednesday evening, which will give me about 60 hours between runs.

PM... [E] 8.7 mile run (58:34, 6:43 pace).  I took off Tuesday and waited until tonight to run in an effort to alleviate problems with my achilles/lower calf that flared up on Monday.  I felt pretty good for most of the run, with no sharp pains, with a little bit of dull pain from time to time (though not much).  Didn't worry about the watch and ran a new route (WBtfl Lake/400N/Orchard) which helped to go off of feel.  Rope stretch after.  My lower calf/achilles actually bugged me more after the fact that during the run, so I stuck my lower leg in a bucket of ice again.  Will try a workout on the woodchip trail at Liberty tomorrow.  My mileage goal for the week will need to be readjusted--but not a big deal--I'd rather be healthy than hurt.

PM... 10.25 miles total. Unfortunately on the way to Liberty Park I got pulled over... along with 5 other people. If you're in the area of 9th and 9th--BE CAREFUL!!! The cops were standing behind signs, trees and cars along the side of the road to get speed readings coming down the hill by East HS. Yes--you read correctly--they were STANDING and then would step into the road and wave people over. I was pulled over with about 5 people, and as soon as I left, I saw them pull over another five cars.  Can't say as I've ever seen anything like it. Not a good start to the workout, but what can you do!?

Once at Liberty, [E] 2 mile warm-up, then 2x3 miles on woodchip trail around the park. Workout went as follows...

3 Mile #1 - 17:18 (5:45, 5:48, 5:45)

2:00 recovery jog

3 Mile #2 - 17:20 (5:52, 5:49, 5:39)

I was pretty much spent after this workout--but more in my legs than aerobically. I was a little disappointed to feel so dead at the end of it considering it was only 6 miles and the pace really wasn't all that fast. But I was happy to at least get this sort of workout in and it definitely shows how much work I have to do. My lower calf/achilles didn't really bug me very much, so hopefully staying on the soft surface will prove helpful. After did [E] 2 mile cool down.

AM... [E] 5 mile run (35:31, 7:06 pace).  Normal DT Bountiful loop.  Basically ran as my body felt and tried not to pay much attention to my watch.  Felt tired after yesterday's workout.  I stopped by Viewmont HS on the way home hoping to do about a mile's worth of speed builds (stride straights/jog turns), but got yelled at to get off the track after 800m.  Viewmont is putting in a new fieldturf field and they were putting the final touches on painting the field.  Apparently a 135 pound runner looping the track is an extreme threat to the welfare of the football field... I suppose I could have argued the merits of the football field construction being a waste of a good track for a summer, but elected to head home instead.  Light stretch after as I had to get to work.

AM... 18.75 Mile long run (2:02:35, 6:32 pace).  Drove up to Park City and basically did the PC marathon course--starting and finishing at the Kimball Junction Rec Center (minus the 3 mile loop over Hwy 40 and the section up to Deer Valley).  I chose the route mostly because I wanted to run the 1/2 marathon course (the last 6 miles of the run) which I'm running next weekend.  I borrowed Kyle's Garmin so knew exactly where I was on pace and mileage.  The weather was absolutely perfect--mid 60's to low 70's, overcast and light rain.  It came down a little harder up by Park City, but I couldn't have been happier for the rain and cooler temps.  The first 3-4 miles I felt a little sluggish, but started feeling better as I crossed Highway 40 and approached the Rail Trail.  Felt good from the rail trail up to Park City, and GREAT as I ran back down to Kimball Junction (but its downhill--you're supposed to feel good).  The average pace was pretty quick, but the last 5-6 miles or so are also downhill and I got rolling pretty good at some points.  Tried to just go off of feel, and had a couple miles dip into the mid 5:50's, but just wanted to do whatever my body felt like.  I was very happy with this run, especially after how tired I felt during my Thursday workout.  Was happy to get my mileage up to 60 this week without falling apart (there was only one minor concern early in the week), with all of the mileage coming in single runs with one day off.  Will try to stay in the 60-65 range for one more week before jumping up to 70.