Hurt so good.

November 16, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

North Ogden,UT,U.S.

Member Since:

May 23, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K- 14:58, 10K- 31:05, 1/2- 1:06:47 Marathon- 2:23:29

3rd- Park City Marathon 2008

3rd and 4th Ogden Marathon 2010; 12'

5th, 3rd, and 7th- Utah Valley Marathon 2011;14'; 16'

9th, 3rd,11th, 8th, 5th, 8th St. George Marathon 2010, 11',13',14',15'16'

2nd- Deseret News Marathon 2015

1st- SandHollow Marathon- 2016 (CR***)

Short-Term Running Goals:

2024 POTENTIAL RACES

Long-Term Running Goals:

Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.

-Helen Keller

Personal:

Married to Nikki we have 4 children. Jaerdan, Korver, Grady and Lyla McKell

Head XC/Track Coach at Weber High

Graduated from Weber State with a Bachelor's of Science Degree in Athletic Therapy.

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Miles:	This week:	0.00	Month:	0.00	Year:	257.46

Fri, Jan 06, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.25	0.00	3.11	0.00	6.36

TEMPO RUN

Met up with Jon and Bret @ lee's Market in North Ogden. Warmed up to for a couple of miles before started our tempo. Goal for the day was to hit 3 miles @ or better than 5:20 pace. I want to start building my tempo to 5-6 miles at the same pace. Figure start out small and work my way to it.

Splits for the tempo 5:13; 5:14; 5:06 during the 2nd mile Jon said man I could hit a PR for 5K if we keep this pace. So we shot for it. Hit the last .11 in 34 sec. total time for run was 16:08. Jon hit a PR by 8 seconds in a training running. Thought that was pretty cool.

1.10 mile for cool down. Cut it short so my wife could get to work. Planning a double later this afternoon to shake the legs out. Good run for the morning.

NewBalance Minimus Miles: 6.36

Weight: 0.00

Comments

From Jake K on Fri, Jan 06, 2012 at 22:03:32 from 67.177.21.60

Nice workout Ben. I've been watching your progression of workouts since StG... it seems like you were really smart about recovery (after the Japan race as well) and then have jumped to a really good level in your training. This is going to be a great year for you. Are you planning a spring marathon?

From Ben VanBeekum on Sat, Jan 07, 2012 at 15:27:58 from 67.169.246.116

Hey thanks Jake I appreciate the compliment. I am thinking of doing the Ogden Marathon, last year I dropped out because I was sick. So there is unfinished business there. Quick question for you though what is the best workout that you have done that might help get me under the 2:25 barrier now?

From Jake K on Sat, Jan 07, 2012 at 17:02:25 from 67.177.21.60

Ben I would say the best "indicator" workouts for me were the long tempos (10-13 miles), 2 x 5 miles, 4-3-2-1 x mile, and long runs with the last 2-5 miles fast. But I would keep working on some speed stuff like you've been doing for now - it will make the transition to those kinds of workouts easier. Stay consistent, don't try to do too much too soon, and you can definitely be shooting for sub 225 this spring.

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