Hurt so good.

Winter Racing Circuit 5K

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBen VanBeekum's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021202220232024
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.

 

 

http://

Find more about Weather in Ogden, UT
Click for weather forecast

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2245.61343.89136.73125.552851.78
LunarEclipse Miles: 501.86Saucony Kinvara Miles: 135.05LunarRacer 2 Blue Miles: 249.95LunaRacer Miles: 37.95Asics Hyper Speed 4 Miles: 62.22LunarGlide II Orange Miles: 551.40Lunar Racer LIME Miles: 266.63NewBalance Minimus Miles: 69.00LunarGlide II White Miles: 500.93Nike Pegasus 27+ Miles: 163.36Lunar Racer RED Miles: 101.55Nike Pegasus 28+ Miles: 161.10Saucony Hatori Miles: 7.91
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Nothing fancy today.

A nice easy run with a good friend. Legs are starting to come around.

Running is good. Running is fun!!

Avg pace 7:15 min/mile

LunarEclipse Miles: 12.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Good run on the treadmill today.

I hate running on the treadmill I honestly do. But whenever I run on one I always feel like I get a really consistant run.

Avg Pace 6:55 min/miles

LunarEclipse Miles: 8.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.003.008.80

TRACK WORKOUT

3.10 warmup

12X400 @ 72 pace W/90 sec/r

2.10 mile cooldown

total miles- 8.80 miles

Saucony Kinvara Miles: 3.60LunarEclipse Miles: 5.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.003.000.008.70

TEMPO RUN

It has been so cold lately in North Ogden. We have been getting alot of inversion and it gets bitter. So what do I go do, I go run in it!! Tonight I met up with Nate Baldwin and did a tempo run. Temp had to be easily 10 degrees.

warmup was nice and slow to prevent injury for being so cold

3.60 miles

Tempo run 3 miles @ 5:30 pace

1-5:28

2-5:28

3-5:31

pace was even felt way good, just have to start building endurance now and try to get up to 10 miles @ 5:30 pace before the Ogden Marathon.

2.10 cooldown


Saucony Kinvara Miles: 8.70
Weight: 0.00
Comments
From Jon on Sat, Jan 08, 2011 at 16:14:46 from 98.71.138.92

I figure the physical exercise outweighs the pollution in the lungs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

FLU- No running today

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

FLU- Still no Running

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

So I was feeling a little better today and tried to hit up a weekend long run. BAD IDEA I have had the flu my immune system is shot and I feel way dehydrated. So what do I go do? I tried a 12 miler. I was so exhausted. I ran the first 7 at a great pace, then started run/walking for 2 miles and after my energy level was spent. So now I am 3 miles away from home and I walk every step. By far the worst run of my life!!! ya that bad!!

Now back on the liquids and probably no running tomorrow to give myself a solid day of rest.

Sucks!! I feel like I am already behind on where I want to be running right now.

LunarEclipse Miles: 12.00
Weight: 0.00
Comments
From jtshad on Tue, Jan 11, 2011 at 10:06:06 from 204.134.132.225

Hope you start feeling better soon. Running with a cold is one thing...the flu is another. Stay down and get healthy and you will bounce back quickly.

From Ben VanBeekum on Tue, Jan 11, 2011 at 19:20:18 from 67.169.246.116

Thanks Jeff!!!

From Jon on Tue, Jan 11, 2011 at 19:37:42 from 98.71.187.176

Running with a cold = usually ok.

Running with the flu = rarely a good idea. At least for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running- Recovering from FLU!! Drinking, drinking, drinking. (gatorade that is).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Since being sick motivation has gone down the drain!!

Plus 10 degree weather doesn't help out either!!!

LunarEclipse Miles: 5.10
Weight: 0.00
Comments
From DonGardinero on Thu, Jan 13, 2011 at 02:39:59 from 184.224.237.203

Hope you start feeling better. I've been feeling drained since I was sick over Christmas. It's horrible.

Are you still working at Striders? I haven't seen you there for a while.

From Ben VanBeekum on Fri, Jan 14, 2011 at 00:22:37 from 67.169.246.116

No I actually got a job at Mckay Dee hospital. Works better with my schedule. Plus closer to Weber State and home.

Plus sort of got forced out also, whole another story!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.003.006.25

3.25 mile warmup

12X400 @ 72-74 pace

No cooldown felt way dehydrated

Today the 400 rocked me!!! for some reason just didn't have the energy. But knew I needed to hit this workout today.

Glad thats over with!!

Saucony Kinvara Miles: 3.00LunarEclipse Miles: 3.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

North Ogden Loop

avg pace 7:08 min miles

LunarEclipse Miles: 8.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.304.000.000.0010.30

TEMPO RUN

Usually don't like to cut out a long run on Saturdays. But, right now I think it is more benificial to build speed then distance @ the moment

4.15 mile warmup

4 mile tempo

1-5:59 Stomach wasn't feeling debated on quitting

2-5:27- stomach settled and felt great!!

3-5:29

4-5:28

2.05 cooldown

I feel myself getting stronger week by week now, Hopefully I can the motivation!! Hopefully only 2 more months of winter!!

LunarRacer 2 Blue Miles: 10.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

Nice Beautiful night!! No wind, it was way warm!! easily 40 degrees sad to think that is warm but hey way better then the 10 degree crap that we have been getting.

9.40 miles

Avg pace 7:08 min/miles


LunarEclipse Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.404.000.000.009.40

TEMPO TUESDAY

 

3.40 mile  warmup

4 mile tempo @ 5:35 pace

1-5:45 totally misjudged my pace

2-5:34

3-5:32

4-5:28

2 mile cooldown

Positive- legs felt good, felt stronger every mile!!


LunarRacer 2 Blue Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

RECOVERY RUN

20 minutes @ 7:30 min/pace

20 minutes @ 6:30 min/pace

20 minutes @ 7:00 min/pace

 Total miles-8.80

LunarEclipse Miles: 8.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.603.400.005.0013.00

TRACK/MARATHON WORKOUT

3.35 warmup

5X1600 @ 77 pace

Splits-

1-5:08

2-5:09

3-5:05

4-5:07

5-5:14

5 minute set break

20 MINUTES @ 5:54  pace

Splits-5:48;5:56;5:54 for the .40(5:58)

1.20 mile cooldown

total miles-13.00 miles

LunarRacer 2 Blue Miles: 13.00
Weight: 0.00
Comments
From Steve on Tue, Jan 25, 2011 at 00:18:26 from 209.235.31.148

Nice workout, I need some like this!

From Ben VanBeekum on Tue, Jan 25, 2011 at 01:02:06 from 67.169.246.116

Steve its an awesome workout!! Not going to lie, it worked me over!!! Seriously though go for it. It would be interesting to here your take on it!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off

Got off work Late, and date night with my wife!!!

Weight: 0.00
Comments
From Maurine/Miles on Sat, Jan 22, 2011 at 17:52:22 from 97.117.70.62

How are you liking your new job?

From Ben VanBeekum on Sat, Jan 22, 2011 at 17:58:03 from 67.169.246.116

Ya know I actually LOVE it.

Just not saying this but seriously no more stress.Which I think is helping my running out!! and school also. Just nice not having someone trying to control your life!!! Ya know??

From Maurine/Miles on Sat, Jan 22, 2011 at 18:34:41 from 97.117.70.62

I'm so glad to hear that. It makes a big difference in work, fun and family time when you are not stressed.

From jtshad on Tue, Jan 25, 2011 at 18:46:44 from 204.134.132.225

Where are you working now?

From Ben VanBeekum on Tue, Jan 25, 2011 at 21:01:22 from 67.169.246.116

Jeff I am working @ Mckay Dee hospital in Ogden. Some issues going on at Striders and didn't want to stick around for them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.5010.000.000.0014.50

LONG RUN/POWER RUN

Now that I am finally back into a rhythem my legs are feeling good, getting strong. So enough about that. All I can hope for is to stay healthy, hopefully the hamstring will stay healed and I will have no complaints.

Today was a good run!! With good friends!! Since we were unable to make the trip to St.George to run Painters we decided to do a POWER RUN. A power run probably can be explained many different ways or it might be something completely different depending on the person that you talk to!!

What I have been told a power run is about 10 seconds slower per mile than Marathon Pace. So today we decided to run 10 miles @ around 10 seconds slower than our last marathon pace. The idea was to just she where we were at right now for workout purposes.

2.75 mile warmup, then straight into the POWER RUN.Goal for the day was 5:55 pace

Splits- 5:48;5:58;5:51;6:00;5:57;5:52;5:51;5:52;5:54;5:48

1.70 mile cooldown

Overall average pace was @5:54 so exactly where I wanted to be. Overall legs felt good. Solid workout for January, and couldn't hae asked for better weather.

Total miles--


LunarRacer 2 Blue Miles: 14.50
Weight: 0.00
Comments
From jtshad on Sat, Jan 22, 2011 at 18:15:33 from 69.20.183.178

Glad the hamstring played nice and allowed you have a strong run. Looking good...nice to have friends to run this type of run with.

From todd kelly on Mon, Jan 24, 2011 at 20:51:13 from 75.220.109.17

Nice job Ben. Pace looks awesome.

From Ben VanBeekum on Mon, Jan 24, 2011 at 23:53:01 from 67.169.246.116

@jeff- Jeff it is a killer workout you should honestly try it!! Mentally it is a killer for a marathon, just make you stronger.

@todd- hey what is going on?? Haven't heard or seen ya for awhile. You still doing the tri stuff or are you hitting an early spring marathon??

From Jon on Sat, Jan 29, 2011 at 13:30:26 from 98.71.181.194

Nothing like a good run with friends.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

Snap fitness run 20-20-20 on the treadmill.

20 minutes @ 7:00 pace

20 minutes @ 6:30 pace

20 minutes @ 6:45 pace

Total miles 8.90 miles

LunarEclipse Miles: 8.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.004.509.75

TRACK WORKOUT

 Today I went up to Weber State Indoor Track ran into Shane Martin and warmed up with before my workout started.

It was nice today, Ogden High was doing there workout up there so I got to mix in with them a little bit.

3.25 warmup

2X1600 @80 pace

2X1200 @78 pace

4X400 @ 70 pace

2 mile cooldown


Saucony Kinvara Miles: 4.50LunarEclipse Miles: 5.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2 hours 30 minutes of Basketball

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.004.000.0010.20

TEMPO RUN

I didn't know how today's run was going to be. Last night I played basketball for over 2 hours and my legs feel way blown. 

3.40 mile warmup

4 mile tempo @ 5:30 pace

Splits-5:27;5:31;5:25;5:27

2.80 mile cool down 

Even though I hit pace today. It felt more like a race, I was way winded, legs heavy, I think it might be time to bag basketball for the season and start focusing on the Marathon in May.

LunarRacer 2 Blue Miles: 10.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy on the treadmill at Snap Fitness. 

Pace was 7:00 to 7:15 pace


LunarEclipse Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.204.000.000.0015.20

Today I ran up in the valley on the Ogden Marathon course with Logan Fielding. All I can say about todays run is FREEZING!!! Logan said it was 4 degrees but when you can see crystals in the air. I think it had to be a little colder than 4. But no matter what way you look at it, it was cold. So to start out we warmed up for a little over 4 miles than jumped into are workout. The plan was 3X 2mile @ 5:30 to 5:45 pace for me. The first set was right on 5:35, 5:40. Cooldown for a mile than did another splits 5:44, 6:05. The rolling hills got to me today and I was blown!!! So I bagged the last set, I ran with Logan for a couple miles then he did his last set. For me I was disappointed not to hit the workout, miles 8 through 13 in Ogdens Marathon has always blown me up. So not to hit pace on the second set was frustrating but also more motivation to get on the course and do some tempos on that section. Logan ROCKED it today!!! Definetly my vote for top finisher in the Ogden this year.

LunarEclipse Miles: 15.20
Weight: 0.00
Comments
From Logan Fielding on Tue, Feb 01, 2011 at 22:06:15 from 74.211.12.105

It was good to run with you on Saturday. I would like to be top finisher but I still have some work to do. Let me know when you want to bring the family down and then we can get some runs in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Went to Snap fitness tonight and ran on the treadmill while watching the Jazz game.

Started out at 7:30 pace and slowly worked my way down to 6:28 pace for the last 40 minutes.

Did some abs, lower back, and hip workouts. The hip workouts have been great for me, last year my hips would come out all the time. But a couple simple workouts a week has been a huge difference.

LunarEclipse Miles: 9.30
Weight: 0.00
Comments
From Seth on Tue, Feb 01, 2011 at 12:43:50 from 199.188.28.8

Nice run. What kind of hip workouts are you doin? My hips don't get sore, but I think they're one of the weakest areas I have. I've been ramping up on glute and lower back exercises and it seems to be amking me stronger, but just wondering what you are doing? Keep up the good runs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.850.003.700.009.55

TEMPO RUN

2.85 mile warmup

20 MINUTE TEMPO @ 5:25 pace Total distance-3.70 miles

3 mile cooldown

Legs are feeling GOOD!! ready for WRC 5k on Saturday.... But not looking forward to the hills!! ;-)

LunarEclipse Miles: 9.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Nice run today. Ogden to North Ogden Loop. 

Avg Pace 6:45  min/miles


LunarEclipse Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Run on the Ogden Parkway tonight with Bryant Jensen. It was good to catch up with him. Stomach wasn't feeling so great tonight for some reason. Good days and bad days I guess.

LunarEclipse Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Easy run at the Gym. Lets see how the race goes tomorrow!!!

LunarEclipse Miles: 6.20
Weight: 0.00
Race: Winter Racing Circuit 5K (3.1 Miles) 00:17:17, Place overall: 3, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.003.100.0012.00

2.30 Mile Warmup

3.10 mile race

6.60 mile cooldown

 Today's race came way fast!!! I can't believe its racing season again!!!

Well I got to the Dee about a half hour early and warmed up with Steve Shepherd. Then ran into alot of friends before the race started. It was good talking to everyone and catching up. Right before the race started Bryant Jensen came running by. So I knew with Steve and Bryant there it was going to be a fast race!! Especially with Bryant, he just came off a 1:08 @ the U.S. half marathon championships. The gun went off and quickly me, Steve, and Bryant had seperated ourselves from the group within a half mile. For me the race was just to see where I was at because I really haven't had a productive winter. First mile was 5:30 the exact same time as last year so good start. During mile 2 mile legs fell apart!! I was waiting for it to happen, by now Bryant and Steve were ahead and I was in no mans land. Mile 2 was 6:00 flat and I managed to a 5:17 mile 3. Overall a time of 17:17. Bryant crushed the course record @ 16:19. Steve ran a 16:58. My time was 30 second slower than last year and I am cool with that. The positive is Hamstring is 100% better so I will never bring that up again, and now I am motivated to get myself fit to get myself to where I was last year.

LunarRacer 2 Blue Miles: 3.10LunarEclipse Miles: 8.90
Weight: 0.00
Comments
From Jon on Sat, Feb 05, 2011 at 23:42:19 from 98.71.180.104

Nice job, Ben. Glad to hear the hammy is better, too.

From DaleG on Sun, Feb 06, 2011 at 01:13:55 from 174.52.230.9

Ben, I saw you come in and thought you did great. Sorry I didn't stop by and say hello.

Hey, did you see that guy freaking out a couple of minutes after you finished? It appeared that he was not pleased with his performance. I got it all on video.

From jtshad on Sun, Feb 06, 2011 at 10:05:36 from 69.20.183.178

Good job, great run for an early season race.

From Maurine/Miles on Sun, Feb 06, 2011 at 14:59:54 from 97.117.67.208

Nice way to start the season. Glad you are happy with your performance.

From allie on Sun, Feb 06, 2011 at 15:23:59 from 67.2.42.120

way to go! strong race to start the year. glad your hamstring is feeling 100%

From Steve on Sun, Feb 06, 2011 at 17:35:59 from 70.0.161.92

Nice race! Can't say I'm missing that circuit this spring..

From Ben VanBeekum on Sun, Feb 06, 2011 at 19:07:18 from 67.169.246.116

Thanks everyone for your responses!!

@Steve- I miss having you there that was way fun last year getting to run with you.

@dale- I saw that. I think his name is Bryson Snow, I think he has some sort of Autism. Sometimes he just doesn't know how to control himself. Great Runner!!!

Again thanks everyone, 4 More races to go!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Nothing fancy today. 

9.10 on treadmill @ 6:55 min/miles

LunarEclipse Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Another easy run on the Treadmill

9.10 miles @  6:50 min/miles

LunarEclipse Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.003.009.60

TRACK WORKOUT

 I have been stoked to get this workout down on paper!!!

Today I did 12X400 and the goal was to hit 70-72 pace. Today was one of those days that makes running fun.

Here is my splits- 67;66;68;66;67;66;67;67;67;66;68;67

 Warmup-3.45

Cooldown-2.75

I can't recall the last time that I hit 66-67 pace consistently for 12X400 or if at all!!

Hopefully this type of effort will start showing up in the Winter Circuit over the next couple of months.

Total miles-9.60

LunarEclipse Miles: 9.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

You know I just have those days where my stomach just doesn't want to cooperate. First 4 miles felt awesome then I had to cut my run short because every mile I had to hit the restroom.

Dies anyone have any ideas for some type of pill or drink to take before a run to settle ones stomach???

I am open for suggestions!!

LunarEclipse Miles: 8.35
Weight: 0.00
Comments
From Mattrow on Mon, Feb 14, 2011 at 12:15:40 from 192.107.247.6

No Suggestion, If you find the solutions I would like to know also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.405.000.000.009.40

TEMPO RUN

 3.40 mile warmup

5 mile tempo run @ 5:30-5:35 pace

splits- 5:31; 5:29;5:34;5:41;5:31

1 mile cooldown

That fourth mile always kills me!! Slight up hill the whole entire mile. I swear before May I will hit sub 5:30 on that section!!!

Good run!! Feeling more comfortable and catch myself getting into a rhythm earlier in my runs.

LunarRacer 2 Blue Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.000.0017.20

Nice to end the week of good runs with a long run...

17.20 miles

Avg pace 6:51 min/miles

Ran from north ogden hit the ogden marathon course backwards then ran along mountain road back into north ogden.

mostly flat with rolling hills between miles 10-14. Good loop!!

LunarEclipse Miles: 17.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Beautiful day outside!!! To bad I had to run on the treadmill!!!

Avg pace 7:00 min/miles

LunarEclipse Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

9.40 miles on the canal road in North Ogden, still muddy in most spots. But way fun to run, legs were covered in mud.

Avg pace around 7:05 to 7:10 min/mile


LunarEclipse Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Felt like I needed a day to hang out with the friends..

NO running

2 hours of basketball.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.004.000.0010.10

The plan for the night was 4 mile tempo, but I figured with the WRC 10K on Saturday I could use that race as my second workout for the week. Tonight I hit 4X1600 w/ 200 meter jog in between.

Splits- 5:27; 5:24; 5:21; 5:15 

Good progressive workout, felt winded on the last repeat with the short rests.

Stepped on a rock the other day running and now my arch feels way bruised. I have had plantar fascia before, and it doesn't feel the same. Hopefully nothing to serious.


LunarRacer 2 Blue Miles: 10.10
Weight: 0.00
Comments
From DaleG on Fri, Feb 18, 2011 at 02:14:39 from 152.216.7.5

Good idea using the race on Saturday as a speed workout.

Hope the foot feels better by then

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Tonight I just wanted to keep the legs loose for tomorrows race. Plus tonight was awesome!! Full moon outside, 45 degrees, pleasant evening for running.

 Avg Pace 7:21 min/miles


LunarEclipse Miles: 9.50
Weight: 0.00
Comments
From DaleG on Fri, Feb 18, 2011 at 22:57:18 from 152.216.7.5

Good luck tomorrow.

I'm not running it, but I'll be there cheering for my wife.

Race: Winter Racing Circuit 10k (6.25 Miles) 00:36:28, Place overall: 3, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.006.250.0010.85

The WRC 10k, so I will be up front with everybody right now. I just don't get excited to run these courses anymore. Honestly I might sound like a wuss but they are BRUTAL. Last year for me. Next year if I do any will be half marathon and 30k only.

So on to the race, not a good start for me today. First my alarm didn't go off so I was in a panic to make it to Weber State. Once I got there and got my bib and chip on I managed a 2 minute warmup. So when the race started I knew that first mile was going to hurt!! Trying to run fast on stiff legs not a good combo.

Quickly Bob and Bryant and I seperated the group by the first mile (5:23) Mile two is always the fastest, Steep brutal down hill feels like your running off a cliff. By mile 2 Bob had jumped out to a huge lead and I just wasn't feeling it. I told Bryant if your going to catch him I would do it now. So Bryant took off and I was in no mans land. (5:01) By mile three you have a slight up and gradual down managed a 5:41 mile. The rest of the race is all up hill and to be honest I had no plan to push the uphill today and nobody was behind me to catch me so the last three miles Dropped the pace and shut everything down. So basically I gave UP!!! I admit it, and don't feel guilty about it. To be honest I don't want to blow myself in a hard race and suffer for the next week of training. Especially that were still only in February. Maybe I am just being smarter and looking at the ultimate goal in May.

Last three miles were. 5:52; 6:36; 6:37. Last .25 was 75 seconds.

3rd place overall, time- 36:28. Bryant ended up catching Bob and ran a 34:00 flat beating my course record by a little over a minute. Bob ran slightly under 36 minutes.

Ten mile is in three weeks, planning on taking it easy on that one also. By far the hardest race of them all!!!

LunarRacer 2 Blue Miles: 10.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

9.05 miles 

Nice run today through north ogden and pleasant view. Stayed mostly flat with slight down hill towards the end of the run.

pace was relaxed 7:15 min/miles


LunarEclipse Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.004.009.60

TRACK WORKOUT

3.50 mile warmup

8X800 @ 75 pace

2.10 mile cooldown


LunaRacer Miles: 9.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2 Hours of Basketball

Love the break in the middle of the week, but I know I am going to have to focus on getting my miles up over the next couple of months. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.554.000.000.0010.55

TEMPO RUN

 3.40 mile warm up

4 mile tempo @ 5:30

Splits- 5:30;5:30;5:28;5:25

3.15 mile cooldown

Total miles- 10.55

Saucony Kinvara Miles: 10.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

Ran on the Treadmill again today. Was starting to get stormy outside, I guess we are supposed to get a pretty good snow storm this weekend. Oh!!! I can't wait til' winter is Freaking over!!!!

Started pretty conservative the first 2 miles. Stayed around 7:30 pace, by the time I was done I slowly manged to hit the last 30 minutes under 6:15 min/miles.

Good week so far, the body is feeling good. Tomorrows plan is 16 to 18 miles with a tempo run of 3 to 4 miles @ marathon race pace.

LunarEclipse Miles: 9.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.503.000.000.0016.50

LONG RUN

The goal for today was to do a long run and mix in a 3 to 4 mile tempo around 9 to to 10 miles.

Pace was around 6:40 to 6:45 for the first 9.50 miles. Then I began my tempo and legs felt really good. Hit the first mile 5:32, Second @ 5:30 and then my garmin died I would guess my last mile was around 5:35. I wanted to do 1 more mile but I didn't know where the mile marker would have been. So I bagged the fourth mile.

Did a four mile cooldown off of feel.

Ended up @ exactly 16.50. Pace roughly around 6:40 including the 3 mile tempo.

LunarEclipse Miles: 16.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

Nice weather today!!! First time this year that I actually got to wear shorts!! legs felt okay today, for some reason they are a little sore from Saturdays run, but seemed to loosen up as the run went on.

 Avg Pace 6:55 min/miles

LunarEclipse Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.005.000.0010.05

TEMPO RUN

 3.70 Warmup

5 mile Tempo @ 5:30 pace

Splits- 5:26; 5:23;5:34; 5:34; 5:29

1.35 cool

total miles-10.05

LunarRacer 2 Blue Miles: 10.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Went and ran on the WRC 10 mile course before class, legs felt a little heavy from yesterdays run. Pace was comfortable on the down and on the hills I will be honest, the goal was just to make it up!!

Avg pace 7:09 min/miles

LunarEclipse Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.000.003.009.05

TRACK WORKOUT

2.60 mile warmup

12 X 400 @ 72 pace w/ 80 s/r/j

2.75 cooldown

total miles- 9.05

Asics Hyper Speed 4 Miles: 3.70LunarEclipse Miles: 5.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Ran on some new roads in north ogden that I haven't ran on before. Good mix up from the normal routine

avg pace 7:10 min/mile

LunarEclipse Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0010.000.000.0017.00

LONG RUN/POWER RUN

 4.25 mile warmup

10 mile power run @ 5:51 min/miles

Splits-5:53; 5:51; 5:46;5:49; 5:51; 5:49; 5:52; 5:53; 5:54; 5:42

2.75 mile cooldown

My last 10 mile power run was at an avg of 5:54 pace,

avg pace today was 5:51 min/miles. Showing little improvement, would like to get it down to about 5:40 pace before May.

Good week, 3 solid workouts, and feeling good!!!

LunarRacer 2 Blue Miles: 17.00
Weight: 0.00
Comments
From Steve on Mon, Mar 07, 2011 at 16:04:33 from 64.198.30.253

Man, your workouts are incredible this year! I was tempted to run the 10 miler but that is one hard course. Good luck with it Saturday. I'll see you for the half.

From Ben VanBeekum on Mon, Mar 07, 2011 at 17:14:56 from 67.169.246.116

Hey thanks Steve.

The half will be way fun. Its supposed to be way competitive. I have heard rumors that there is a possibility of at least 6-7 guys that are going to be under that sub 1:10 mark!!! Hopefully both of us can be right there too.

Looking forward to running with ya again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.000.000.009.15

Nice run, legs have responded well from Saturdays workout.

Avg  pace 6:45

LunarEclipse Miles: 9.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.109.10

TRACK WORKOUT

There was this add for Utah Running.com that said your a runner if.....

Well your a runner if a treadmill can't go fast enough for your track workout!!

Today's weather was chilled, plus I had to run late due to my wife working so I decided to head to the gym and try a track workout.

3.00 mile warmup

Breakdown workout

1X1600 @78 pace 3 min recov

1X1200 @78 2:30 recov

1X800 @ 75 pace 2 min recov

1X600 @75 90 sec recov

2X400 @75 (treadmill doesn't go any faster than 5:00 min/miles) 90 sec recov

Good workout

3 mile cooldown

LunarEclipse Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Recovery run 

7:04 avg

LunarEclipse Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran to they gym with my wife and then continued my run on the treadmill. Averaged around 6:30 min/miles. 

Did core workout, abs, lower back

then ran home with my wife.

LunarEclipse Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

Had to cut my run short tonight. I figure I want to run well tomorrow and didn't want to bust out a 10 miler a night before a race.

6:52 min/miles

LunarEclipse Miles: 4.70
Weight: 0.00
Race: Winter Racing Circuit 10 mile (10 Miles) 00:58:14, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

Beautiful day for a race. Showed up to Weber State and like always good to see most people up there. Warmed up w/ Steve Shepherd for a little over 2 miles then took a gu and went to the start line. Noticed that Bryant Jensen wasn't there which means that moved me up to 1st place overall in the series. Which I feel guilty for winning by default, but that's what a circuit is I guess.

Started out with a 5:33 mile and had seperated the group, but still could here foot steps behind.

Mile 2 is a way steep down hill and hit 5:00 flat, by now steve and this other guy from Oregon was right there. So mile 3 I set back behind Steve and this other guy and went with the flow

mile 3 was 5:25, now me and steve had seperated the guy from Oregon

mile 4- 5:36 still just me and steve

mile 5- 6:28 now I am in 3rd!!! the guy we dropped was an animal on the hills passed steve and I like we weren't even running.

mile-6:32 caught steve, both of werent feeling to hot. I had a terrible gut ache, and steve had been sick. By mile 7 and the last huge climb, Finally belched out a ton of air and felt great.

Mile 7 was 6:56 no more hills for a couple miles at least.

Mile 8 and 9 were 5:11; 5:37. and had left steve by now

Mile 10 another big climb with fast downhill managed a 5:51.

Overall 2nd place, first in age. Legs are coming back, I was about 45 seconds slower than last year, but honestly I wasn't even planning on breaking 60 today. Now another 3 weeks of training for the WRC Half. Excited to run this race, always way competitive and humbling at the same time.



Saucony Kinvara Miles: 10.00LunarEclipse Miles: 2.20
Weight: 0.00
Comments
From Seth on Sat, Mar 12, 2011 at 20:41:38 from 75.169.127.138

Great job man! You should do awesome in the SLC half. I'm running it as well, but am shooting for the 1:20 range or below. Good luck the with rest of the WRC series!

From Ben VanBeekum on Sat, Mar 12, 2011 at 20:59:06 from 67.169.246.116

Hey thanks Seth!!! I haven't ran the SLC half before, but I have heard it is a PR course?

What you think?

From Jon on Sat, Mar 12, 2011 at 21:04:42 from 98.84.73.73

Hey, good job, Ben. Looks like you're getting in shape and should have a great half.

From jtshad on Sat, Mar 12, 2011 at 21:32:55 from 69.20.183.178

Great race!

From Seth on Sun, Mar 13, 2011 at 16:35:58 from 75.169.112.94

Yeah, it's a fast course for sure. Mainly flat or slight downhill grades, but there are a few turns that slow you down, and a decent uphill towards the end of mile 12. Overall I think it's a great course. Just make sure you get to the start on time to start out front or else you could end up behind a wall of people.

From Little Bad Legs on Mon, Mar 14, 2011 at 01:29:55 from 68.186.75.3

Hey Ben, I didn't realize that you were on the blog. Great job and good luck with the rest of the series.

From Maurine/Miles on Tue, Mar 15, 2011 at 18:15:14 from 63.255.172.2

Good job on 2nd and the AG win. Oh - and on belching while running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.640.000.000.0011.64

A.M.

8.64 miles @ 6:58 min/miles

 P.M.

Snuck in 3 miles before work

@ 6:36 pace

LunarEclipse Miles: 11.64
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.000.009.85

Nice evening run around North Ogden

Avg pace 7:15 min/miles


LunarEclipse Miles: 9.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.006.0012.75

Ran up to Weber High to do a track workout and low and behold they had a track meet so I had to run back home and ran at the Park track about .50 miles away from my house.

Total warmup was 6.25 miles

TRACK WORKOUT

6 X 1 mile breakdown workout w/ 3 min recov

Splits 5:18; 5:15; 5:12; 5:10; 5:08; 5:05.

.50 mile cooldown

 total miles- 12.75

 

P.M.

2 hours basketball

LunarRacer 2 Blue Miles: 12.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Legs were a little heavy from yesterday 

but managed 7:05 min/miles 

Nice recovery run

LunarEclipse Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Tried to attempt a tempo tonight. 7 miles @ 5:30 pace and got about .25 into the tempo and could just tell it wasn't the day. Key thing that I have focused on this year is not to get disappointed when I cant hit workouts. I do what I can do for the day and will try again the next.

9:05 miles @ 6:45 pace

LunarRacer 2 Blue Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.101.500.000.0018.60

Really a disappointing run today to end the week. My legs felt awesome!! Stomach was killing me. Lets just say that this has been the story of my life!!

The plan was to run 13 miles around 6:45 to 7:00 min pace then hit a 4 to 5 mile tempo at 5:30 pace. Got 1.50 miles in and had to stop. Today was a record 5 bathroom breaks which caused me to cut my run about 2 miles short. Like I said disappointing!!

 18.60 miles @ 7:00 min/pace

LunarGlide II Orange Miles: 18.60
Weight: 0.00
Comments
From Steve on Sun, Mar 20, 2011 at 15:02:45 from 70.12.239.53

Seriously, have you spent some time with a doctor about this? You could sure pick up some time if you found what's causing this all.

From Ben VanBeekum on Sun, Mar 20, 2011 at 18:49:15 from 67.169.246.116

steve

I have talk to one doctor and the only thing he said was to take a sapository to clean me out. But I think that would make me dehydrated. I don't know, I have seriously tried everything!!

From Bill on Sun, Mar 20, 2011 at 20:00:10 from 71.219.132.8

Hey,Ben if you are in Slc next weekend come run the Running of the Leopards 5K, will have plenty of Porta- pottys along the way:0. No, I have had similar troubles usually after my long runs though. Last year at SL marathon I decided to try caffeine and it was a mistake, really was hard on my stomach the whole way. Have you tried just some plain white bread before you run? I find it soaks up some of the acid and doesn't make me feel as off. Have tried tummys before because of the calcium with some success. Hope you find the solution to the problem.

From Ben VanBeekum on Mon, Mar 21, 2011 at 06:21:10 from 65.44.125.14

Hey bill thanks for the advice. How early do you eat the white bread before a run? Also have you heard of this stuff called prevent??? I guess you take it before you run and it prevents you from going to the bathroom. I will try that for next weeks long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

TEMPO RUN

 3 MILE WARMUP

6 MILE TEMPO

SPLITS- 5:36;5:27;5:24;5:21;5:18;5:15

1 MILE COOLDOWN

This workout has been done by Josh Cox and Ryan hall, they start out around goal marathon pace and gradually increase pace per mile. About 3 weeks out of a marathon they typically get up to 15 miles.

I will find the article and post later.

LunarRacer 2 Blue Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

A.M.

9.10 miles on the tread.

P.M.

5 miles at the gym with abs, hips and lower back workout

LunarEclipse Miles: 14.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Felt good outside today, ran on the canal road with no mud!!!

avg pace 6:47 min/miles

 

P.M.

2 hours basketball w/ friends

LunarEclipse Miles: 9.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Went up to weber high to do a track workout. Just as as done warming up the Weber track team  came on the track and I got booted!!

oh well I guess,  it was a blessing in disguise my legs were literally blown from last night playing basketball.And I wouldve suffered through the entire workout.

 I will hit a hard tempo tommorrow at half marathon pace to get ready for next saturdays race.

 6.60 miles @ 6:50 min/miles

LunarRacer 2 Blue Miles: 6.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.500.008.50

TEMPO RUN

 2 mile warm up

6.5 mile tempo @ 5:31 min/miles

No cooldown. My mom was nice enough to watch my 2 boys so I could get a run in. So I had to get back so she could get back to work.

Good tempo legs felt stronger today. Good pace today, Hopefully I can add 6.5 more miles at the same pace for next weeks race.

LunarRacer 2 Blue Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.103.000.000.0020.10

Great run today. I tried a different pre run food to see if it will help my stomach out.

As weird as this may sound but to slices of white bread and 16 oz of fluid with 8 oz water and 8 oz sugar free Rockstar about an hour before my run.

Well I think I might have found something because I didn't have to stop once for any bathroom breaks.

Run felt great avg pace 6:31 min/miles w/ 3 miles at 5:40 pace from miles 13-16.

LunarGlide II Orange Miles: 20.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.560.000.000.009.56

Run through North Ogden, Legs responded well after a hard run on Sat.

Avg pace 6:53 min/mile

LunarEclipse Miles: 9.56
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Attempted a run tonight. But w/my  new work schedule. There is always one day out of the week that I feel like a zombie!!

Went to the Gym w/ my  Bro in law and got 1 mile on the tread and about 2 miles in on the trainer and I was done. No energy tonight!!!

LunarEclipse Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.003.1010.35

TRACK WORKOUT

3.55 mile warmup 

Breakdown Workout

1X1600 @ 76 w/ .30 jog

1X1200 @ 76 w/ .30 jog

1X 800 @  72 w/ .15 jog

1X 600 @ 72 w/ .10 jog

2X 400 @ 68 w/ 90 second rest

2.85 mile cooldown

Total miles- 10.35 miles

Asics Hyper Speed 4 Miles: 3.95LunarEclipse Miles: 6.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Stayed mostly flat today. Ran through Harrisville and into North Ogden for a little bit

Average  pace 6:42 min/miles


LunarGlide II Orange Miles: 9.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

Nice easy run with 4X200 meter strides at the end of the run.

LunarGlide II Orange Miles: 5.30
Weight: 0.00
Race: Winter Racing Circuit Half Marathon (13.15 Miles) 01:14:23, Place overall: 5, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.1513.150.000.0018.30

So the WRC half it is usually snowy, windy, and freezing!!! But today the weather was perfect. The temp had to been around mid 40s and a slight headwind but not enough to notice.

Today I had one goal in mind and it was just to run off of feel and to hit below a 1:15 in the half. If I could do that I know I am on pace to a sub 2:30 marathon hopefully.

As the race got started the group was separated almost immediately. You had Paul, Bryant, and Riley in the front group. Then Steve Anderson, Steve Shepherd and I in the second group. Shepherd left us almost after mile 4 and Steve Anderson and I ran together til around mile 8.

 Then I jumped slightly ahead and held on for dear life through the rolling hills in the valley.

Mile splits. 5:27; 5:28; 5:22; 5:33; 5:31; 5:34; 5:38; 5:37; 5:47; 5:47; 5:53; 5:55; 5:56. last .15 49 seconds which is 5:34 pace

 So to be honest I was a little disappointed with my performance today. The rolling hills in the valley always blow me up!! I think now it is more mental then anything. I would have love to hit sub 5:40 for the first 10 miles. Turnover felt like it was there but just didnt have it in me.

Well Six more weeks of hard, hard running if 2:30 is going to be in the works.

Saucony Kinvara Miles: 18.30
Weight: 0.00
Comments
From Walter on Mon, Apr 04, 2011 at 19:11:24 from 24.10.169.110

Nice running! I know those rollers are hard to get through. Thats a terrific time on that course so early this year. Keep up the good work.

From Ben VanBeekum on Tue, Apr 05, 2011 at 03:12:16 from 65.44.125.14

Hey Walter thanks for the encouragement!! I thought that we were going to see you at the race. What are you getting ready for? Are we going to see you in May up north?

From Steve on Tue, Apr 05, 2011 at 08:15:41 from 108.106.142.61

Nice race Ben. That one was just about survival to me. I think you look strong for Ogden!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Finally got my computer fixed!!!

Legs felt a little heavy during the first half of my run today from saturdays half.  But as the run went on turnover came back around a felt not to bad.

 Avg pace 6:51 min/mile

LunarGlide II Orange Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.950.000.003.909.85

TRACK WORKOUT

Fun workout today. Went up to Weber States  Bues pond to get out of the wind here in North Ogden. Warmed up on the trails for 2.5 miles.

Track workout

3 X 1000 @ 77 pace w/ 2:45 jog

3 X 800 @ 77 pace w/ 2:30 jog

2 X 400 @ 72 pace w/ 1:30 jog

Cooldown on the trails for 2.50 miles

total miles 9.85 miles

Asics Hyper Speed 4 Miles: 3.90LunarEclipse Miles: 5.95
Weight: 0.00
Comments
From jtshad on Thu, Apr 07, 2011 at 08:52:43 from 69.20.183.178

Nice speed workout! Keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.000.009.85

Went running this morning with my wife Nikki, she is training for the Salt Lake Half marathon. 

Ended up about 5.5 with her and then went and did a little over 4 miles by myself.


LunarGlide II Orange Miles: 9.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.005.000.009.20

TEMPO RUN

 2.00 mile warmup

5 mile tempo @ 5:20-5:25 pace

Splits- 5:24, 5:21, 5:21, 5:21,5:18

2.20 mile cooldown

Asics Hyper Speed 4 Miles: 5.00LunarEclipse Miles: 4.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Nice easy run.

Was able to sneak while it wasnt SNOWING!! The weather actually felt good besides the circling wind, felt like you were running in a headwind wherever you went.

Avg pace 7:00 min/miles

LunarGlide II Orange Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.000.000.0014.00

LONG TEMPO RUN

 Well decided today that I really didnt feel like running in a Blizzard!!! This weather is Bull SH#*!! It makes it really hard to train for a Spring Marathon up North. Maybe tomorrow the weather will be better to hit a long run after Church.

Anyway went to the gym and hit the the Treadmill

3 mile warmup

10 mile tempo @ 5:36-5:42 pace

1 mile cooldown

The more I do this 10 mile tempo the Stronger I feel myself getting. I first hit this run in about 5:55 pace now low 5:40s. Hopefully it will show in the Marathon.


LunarRacer 2 Blue Miles: 11.00LunarGlide II Orange Miles: 3.00
Weight: 0.00
Comments
From Steve on Tue, Apr 19, 2011 at 23:11:31 from 209.235.31.148

Looking for that race report from Salt Lake. You blazed that course. Must have felt good.

From Ben VanBeekum on Wed, Apr 20, 2011 at 16:28:28 from 67.41.165.47

Hey Steve it is coming. I just need to get my computer fixed to imput everything.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

LunarGlide II Orange Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.006.000.0016.75

LunarRacer 2 Blue Miles: 6.40LunarGlide II Orange Miles: 10.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.000.000.0014.15

LunarGlide II Orange Miles: 14.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

LunarGlide II Orange Miles: 6.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.450.000.000.0026.45

LunarGlide II Orange Miles: 26.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

LunarGlide II Orange Miles: 4.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.005.209.70

Asics Hyper Speed 4 Miles: 5.20LunarEclipse Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

LunarGlide II Orange Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.505.000.000.0013.50

LunarRacer 2 Blue Miles: 9.30LunarGlide II Orange Miles: 4.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

LunarGlide II Orange Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.3010.000.000.0021.30

Saucony Kinvara Miles: 21.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

LunarGlide II Orange Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.004.5010.25

Asics Hyper Speed 4 Miles: 5.50LunarGlide II Orange Miles: 4.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.120.000.000.009.12

LunarGlide II Orange Miles: 9.12
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.004.000.009.40

Saucony Kinvara Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

LunarGlide II Orange Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

Asics Hyper Speed 4 Miles: 6.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

LunarGlide II Orange Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.005.0010.50

LunarRacer 2 Blue Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

LunarGlide II Orange Miles: 8.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.005.000.009.30

Saucony Kinvara Miles: 9.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.150.000.000.0019.15

LunarGlide II Orange Miles: 19.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.550.000.002.758.30

LunarGlide II Orange Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

LunarGlide II Orange Miles: 8.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.003.000.008.05

Saucony Kinvara Miles: 8.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

LunarGlide II Orange Miles: 14.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.303.000.000.0010.30

Up 2600 north hit the canal Road down and back home.

Pace felt relaxed at first hit the last 3 miles at marathon pace.

 avg pace 7:07 min/miles

LunarGlide II Orange Miles: 10.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.050.000.000.007.05

Ran with the boys in the Jogging stroller.

avg pace 7:15 min/miles


LunarGlide II Orange Miles: 7.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.950.000.002.007.95

TRACK WORKOUT

Warmed up to the Weber High track 

3.15 warmup

8X400 @ 70-72 pace

 2.20 mile cooldown

total distance- 7.95

LunarRacer 2 Blue Miles: 7.95
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

45 minute run 

6.65 miles around north ogden

pace slightly under 7 min/per mile

LunarGlide II Orange Miles: 6.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.950.000.000.754.70

TRACK WORKOUT

Last workout before the Ogden Marathon

6X200 @ 34-36 pace

legs are filling strong

LunarRacer 2 Blue Miles: 4.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

Ran the Ogden Parkway with Nate Baldwin.

Haven't ran the parkway in months just wanted to get a feel of it a little bit.


Lunar Racer LIME Miles: 2.25
Weight: 0.00
Race: OGDEN MARATHON (12.3 Miles) 01:12:40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.300.000.0012.30

OGDEN MARATHON

Way bummed for this entry. Today's weather was ideal!! No wind, temperature was cool, perfect conditions for a great run.

The goal today was to go for my first sub 2:30 marathon. Honestly I felt like the legs were I prepared myself perfectly. As the Gun went off the pack seperated quickly. Fritz and Seth Wold went out to lead. I stayed back this year, last year I felt like I needed to keep Fritz in sight to have a chance at winning but ended up being a blow up on my part. .

Riley Cook and I quickly started working together. We felt our best chance of catching the 2 lead guys was to alternate leads per mile and hope for the best. Unfortunately my race to me ended at mile 6. Stomach was feeling not great the whole morning and was trying to pray for the best, and hope that it would go away. For me I never make excuses, I feel if I show up I should run the best as I can for that day.

At mile 6 Steve Andersen passed me and told me to attach back on with him and Riley. Unfortunetly I never made it back to them. I had some water at mile 7 and it came right back up. Around mile 8 pulled off to the side of the road for another bathroom break. Again at mile 9 and mile 10. I stopped and walked at mile 10 and thought why today is this happening.

I told myself if I start running again and have to stop I am done. Well at mile 12.30 I was done for another bathroom break and a DNF. I hitch hiked to mile 15 where my wife was at and she took me back to the finish.

Way bummed. My average pace was 5:54 min/miles through all the bathroom stops. the goal now is to get into the Utah Valley Marathon and hope for the best.

 

Congrats to Fritz, Steve and Seth for a top 3 finish!!!

Lunar Racer LIME Miles: 12.30
Weight: 0.00
Comments
From DaleG on Tue, May 31, 2011 at 14:31:47 from 76.27.13.205

That's a real bummer man!!! I know of a few people that had stomach issues that day. Not fun at all, but at least you tried.

From Superfly on Tue, May 31, 2011 at 15:07:16 from 74.211.21.81

Sorry about the bad race. Hope you get into UV. If so I'll see ya up there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy miles on the Bonneville Shoreline Trail. Started at the 9th street trail head, headed south to the canal rd. popped up on the trail and headed north. Nice gradual climb nothing to hard.

 

LunarGlide II Orange Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

Started at the trail head in North Ogden headed towards the North Ogden Divide and ran strait up the mountain to the base of Ben Lomand peak and back. 

Way fun run, it was a down poor and seriously I was running in the clouds.

LunarGlide II Orange Miles: 7.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.004.001.5014.75

TRACK WORKOUT

Met up with Bryant Jensen at the 21st pond. Warmed up and jumped right into a 4 mile tempo run.

Splits- 5:20;5:28;5:25;5:23.

4 minute rest

Jumped right into 6X400 @ 68-70 pace

P.M.

4.10 miles easy around north ogden

LunarRacer 2 Blue Miles: 10.75LunarGlide II Orange Miles: 4.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

A.M. 

Met at the North Ogden Nature Center w/Bryant. Ran up to the Canal rd and headed north. Good recovery run from yesterdays workout.

 

P.M.

30 minute run in North Ogden

4.45 miles

LunarGlide II Orange Miles: 12.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.950.000.000.008.95

Out and back run on the Ogden Parkway.

avg pace 6:59 min/miles

LunarGlide II Orange Miles: 8.95
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.8510.000.000.0022.85

LONG RUN

This week I got into the Utah Valley Marathon. Thought it would be good to get in one more long run before the Marathon. Ran w/ Bryant Jensen this morning. The goal was 20-23 miles depending on how we were feeling.  Warmed up for a little over 3 miles and jumped right into a 10 mile tempo run @ 5:45 pace.

Legs felt good, tempo felt easy, so a great positive to going into the marathon in a couple of weeks.

finished up the run w/a 9.35 mile cooldown.

 avg pace for total run 6:45 minute miles

LunarGlide II Orange Miles: 22.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 mile run on the Ogden Parkway, out and back around the 21st pond

avg pace 6:45 min/miles

LunarGlide II Orange Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Met at the North Ogden trail  head w/ Bryant and a couple of other guys. 

Headed west on the canal rd. 

avg pace was 6:35 minute miles

We had a nice tail wind on the way out which made the pace fast for the first 30 minutes.


LunarGlide II Orange Miles: 9.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.005.000.7510.15

TEMPO RUN/TRACK WORKOUT

 3.30 warmup

5 mile tempo @ 5:25 pace

splits- 5:18, 5:22, 5:26, 5:39(uphill), 5:24

5 minute rest

6X200 @ 32-34 pace

.40 jog back to house

total distance-10.15

LunaRacer Miles: 10.15
Weight: 0.00
Comments
From jtshad on Thu, Jun 02, 2011 at 12:12:13 from 204.134.132.225

Great run, looking good for UVM. Are you in? Are you staying in Provo on Friday night?

From Ben VanBeekum on Fri, Jun 03, 2011 at 00:03:27 from 216.206.44.14

Jeff- I am in the marathon. I think this has been a blessing in disguise. A couple extra weeks of training has been helpful. I am heading down Friday, but don't really know what time yet.

How you feeling, you ready to rock it??

From jtshad on Mon, Jun 06, 2011 at 12:30:33 from 204.134.132.225

Feeling pretty good. Hoping to run well in the mid 2:30's for the race. Are you shooting for sub-2:30?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

Nice cool weather this morning. Met up with Bryant, Jon, and Bret at the North Ogden Nature Center. Ran the Bonneville Shoreline Trail to the day waterfall above 12th street. Noticed today that there is a trail that stays above the waterfall and goes far into the canyon. Pretty cool looking but some other day.

Pace was nice and easy, good recovery from yesterdays workout.

avg pace 7:28 min/miles

LunarGlide II Orange Miles: 8.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.330.000.000.006.33

Had to cut my run short because my wife had to work early today. Met up with Bryant, Jon, Bret, and Riley. Did the BirdSong trail loop a round Mt. Ogden Golf course.

Avg pace- 7:`3 min/miles

LunarGlide II Orange Miles: 6.33
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Legs felt heavy today for some reason. Wanted to hit 13 miles but about 5 miles in. I was way heavy. ended up cutting the run short. I figure this close to a marathon it is better to listen to the body then to push through a workout.

6:46 min/miles

LunarGlide II Orange Miles: 11.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.410.000.000.009.41

Ran the Boys to the park in the double jogger and let them play on the playground while I ran around the track. Just wanted to stay flat today and zone into a pace.

6:41 min/miles

LunarGlide II Orange Miles: 9.41
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran with Bryant and Bret this morning for 50 minutes. Ran up the Ogden canyon on a side trail and hit the road coming back. Added on for a few miles on the Ogden Parkway.

Avg pace 7:05 min/miles

LunarGlide II Orange Miles: 7.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.001.500.006.00

TRACK WORKOUT

This morning I met up with Bryant and Jon @ the Ben Lomand High track to get in a short workout for Saturdays marathon.Nice Weather and no wind which has been a first in a long time.

Workout consisted of 6X400 @ 68-69 pace. With 1X1600 @ goal marathon pace. I was a little fast well a lot quicker then I should have been. Hit 1600 in 5:19. It was amazing how relaxed it felt. Helps out a ton when You are running with someone, a little motivation goes a long way.

 Cooled down and ran into Bret Ferrier who ran at Weber State a couple years back. He joined us for a little bit before he hit his workout.

 

Total miles-6 miles

LunarRacer 2 Blue Miles: 2.50LunarGlide II Orange Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

Nice and easy ran to the store and back to get some Cream of Wheat for breakfast. Legs have a little bounce in them.

Pace6:52 minute miles

LunarGlide II Orange Miles: 3.80
Weight: 0.00
Race: Utah Valley Marathon (26.2 Miles) 02:31:57, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.2026.360.000.0027.56

Utah Valley Marathon. All I can say is I enjoyed this race alot. Nice gradual downhill a couple of climbs the first half but nothing to serious. The last 10k is perfect for a strong finish. For Me today personally I had one goal in mind and it was to conquer this bathroom spell that I have my last 4 marathons. The last couple of weeks I actually talk to some doctors to figure some stuff out and the main suggestions were Immodium and Zofran. Well lets just say it worked wonders!!! 

 The whole week leading up to the race I felt really calm and at ease. I even slept like a log the night before. Got a solid 5 hours before waking up at 3 A.M. to catch a bus up to the start. Met up with Bryant Jensen at the busing area and rhode up with him. As we got to the start line saw alot of familiar faces and talked with alot of people. To me that is the best part of marathon.

Mile 1 -5:57; just wanted to take this mile easy and to see how the legs felt. Already running by myself this was the story of the day. Ran the whole marathon solo!!!

Mile 2-5:40; Good mile still the group ahead was gapping me even further.

Mile 3-5:41; starting to feel good. Jeff shadley was behind me. Was hoping he would catch me so we could run together. But unfortunetely GI problems were an issue for him. He still ran a solid time.

Mile 4-5:49; little bit of uphill but legs responded well.

Mile 5-5:39; The groups ahead are out of sight. officially the race felt like a training run now.

Mile 6- 5:41; Nice strait away with a little bit of down hill. feeling great, breathing is easy.

Mile 7- 5:39; just coming to the main intersection and could see the group in the distance. That is what kept me going.

Mile 8- 6:04; Legs felt heavy on the hills, was hoping there wouldnt be to many of them because if there was I was in big trouble.

Mile 9- 6:08; felt like my heart rate was pushing 180. Needed to relax and calm myself down. Saw a kenyan (I think) come out of the bathroom right in front of me. Which gave me life.

Mile 10- 5:38; Just shadowing this guy about 50 meters behind, being smart and not pushing it.

Mile 11-5:36; Getting closer to passing this guy slight uphill and made my move on him. Felt bad he was struggling already. Took the pass wide and didn't look at him. Sometimes I take a pass to close and gett sucked in to the pace they are running. Didnt want that to happen.

Mile 12-5:48; still some hills thought this race was all downhill!!

Mile 13 and Half-5:46/ Feeling great which was the goal. I really was hoping for a sub 75 minute first half but there were more hills then I expected. Came in to the HAlf around 1:16:18.

Mile 14-17 were blurrs. Could see a couple of guys about a minute up. Just looked straight ahead and didnt even look at my pace. Just running in rythem and feel. 5:38; 5:42; 5:43;5:48. Ended up passing Dave around mile 17. Told him nice job. He said I was looking strong and to attack. I took that to heart. So thanks Dave. the goal now was to catch Sasha.

Mile 18-20 could see Sasha the whole time just wanted to keep him in sight. I got to around mile 20 and some lady yells only 10 seconds back go get him. 5:38; 5:38; 5:49. The whole goal now was to for me was to hit sub 6's the last six miles, and hope for a sub 2:30.

Mile 21-5:44;Legs are burning. Just kept thinking I have trained for this and have hit 6 mile tempos faster then what I am running and the pain will be over soon. Finally caught Sasha. Then saw Clyde about 30 seconds up.

Mile 22-5:39; Breathing is getting short. Quads on fire. Only 4 miles left!!

Mile 23- 5:41; still might hit a sub 2:30. last 5k has to be sub 17 which would be tough. But possible.

Mile 24-5:53; Caught Clyde, the only thing I could muster up to say to him. "Oh my Hell Clyde" really wanted him to finish strong so we could push eachother.

Mile 25-5:50 still holding on for dear life. Sub 2:30 is gone but still have a chance to hit a solid time.

Mile 26- 5:54; can see the finish. Hips and quads are trashed but feel shocked to hit sub 6's the last six miles

Last .36 course was a little long. Could be my fault adding on by running in and out of half marathoners. Managed to clip a 2:03 which is at 5:43 pace.

OVERALL 2:31:57, about a 3 minute PR.  5th place overall. Just realized when I finished that I didnt have to stop to use the bathroom. Stomach felt awesome!!! Now the goal is to take this marathon with JOY!!! and train for the sub 2:30 in St.George this fall.

Congrats to all that finished today!!!

 

 

Lunar Racer LIME Miles: 27.50
Weight: 0.00
Comments
From jtshad on Mon, Jun 13, 2011 at 15:23:35 from 204.134.132.225

Congratulations on a stellar race. Good to see you conquered that demon (I will have to use your solution next time!) and have that 2:30 sitting there for the picking. You ran a very strong and consistent pace. I was hoping in those first 8 miles that I might be able to pick up to you, but then my gut started acting up and you took off looking so very strong.

From Superfly on Mon, Jun 13, 2011 at 15:52:33 from 74.211.21.81

You ran one of the smartest and best races of the day. I really wish I could have gone with ya... but by the time you got to me I was already toast. But you looked super fluid as you went by. And looking at your last 10k splits you really held it together pretty solid. With good conditions you'll go sub 2:30 for sure at STG. Give yourself a little physical and mental break before really jumping back into any sort of training cycle. There's plenty of time between now and the first of October.

Good job man you really ran well.

From Paul on Mon, Jun 13, 2011 at 16:11:51 from 24.10.141.104

Congrats on the PR, Top 5, and simply executing a really well-thought, methodical race.

From Jon on Mon, Jun 13, 2011 at 22:37:22 from 74.177.77.120

Top 5 with a 3 min PR? Congrats, Ben. Nice race. You'll get sub-2:30 soon enough, no worries.

From Rob Murphy on Mon, Jun 13, 2011 at 22:46:16 from 24.10.248.6

Congratulations! After Ogden you must feel great about that accomplishment. I hope you're relaxing and savoring a great race this week.

From Adam RW on Wed, Jun 15, 2011 at 00:41:07 from 24.10.132.131

Ben, Great PR! and looking really good for that sub-2:30...

From Holt on Sat, Jun 18, 2011 at 12:56:12 from 97.126.207.204

Looked at your report earlier and you had posted the time but nothing else, so I finally got back to looking at it.

You did a great job. Sorry I sucked so bad and couldn't respond to help you out a bit (but good to know that I could say a few useful words. You know what they say, "those who can't do coach!").

It will be great running with you at St. George - have some good training between now and then and we'll all go hit a solid sub 2:30!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Legs felt way heavy today. But first run back. Feels good to get out!!

7:30 min/ miles

LunarGlide II Orange Miles: 5.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

Legs felt better today then yesterday. Wore my new shoes from St. George running. Love them.

Avg pace 7:05 min/ miles

NewBalance Minimus Miles: 5.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.003.250.003.25

Did a 3.25 mile run for the wasatch back relay. Good to run hard for this run. The goal was just to hit tempo pace avg mile came out to be 5:35 min/ miles. Slower then I wanted but good to flush the rest of the garbage out from last weeks marathon. Still not feeling 100% yet.

NewBalance Minimus Miles: 3.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.220.000.000.0013.22

A.M. Ran around echo dam. Nice easy run felt a little heavy during the end. But awesome early morning run. Temperature was perfect.

10.02 miles

Avg pace 6:28 min/ miles

A.M.

Ran up guards mans pass by Hebert city. Seriously not enjoyable. First off I am a terrible hill runner. Plus legs just aren't 100% covered really just put the music on high volume and dealt with the inevitable.

3.20 miles

Average pace 9:20 min/miles BRUTAL!!!

LunarGlide II Orange Miles: 13.22
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

LunarGlide II Orange Miles: 8.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.850.000.000.007.85

LunarGlide II Orange Miles: 7.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.003.0011.55

LunaRacer Miles: 4.00LunarEclipse Miles: 7.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

LunarGlide II Orange Miles: 8.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

NewBalance Minimus Miles: 8.75
Weight: 0.00
Race: Barnes Luekemia 5k (3.1 Miles) 00:16:32, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.003.100.0010.20

Asics Hyper Speed 4 Miles: 4.10LunarGlide II Orange Miles: 6.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

LunarGlide II Orange Miles: 9.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.000.007.90

LunarGlide II Orange Miles: 7.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.000.004.759.90

LunarRacer 2 Blue Miles: 9.90
Weight: 0.00
Comments
From Ben VanBeekum on Fri, Jul 08, 2011 at 16:22:11 from 67.169.246.116

Workout

Alternating 5 x 800 x 400

800s @ 74

400s @ 72

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.003.000.009.20

LunaRacer Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

LunarGlide II White Miles: 5.70
Weight: 0.00
Race: Cherry Days 5k (3.17 Miles) 00:16:50, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.003.170.009.37

Asics Hyper Speed 4 Miles: 3.17LunarGlide II White Miles: 6.20
Weight: 0.00
Comments
From jtshad on Mon, Jul 04, 2011 at 17:51:26 from 69.20.183.178

Nice time, have a happy 4th!

From fiddy on Mon, Jul 04, 2011 at 18:03:26 from 155.101.96.134

Nice job Ben, we should race this year I think it would be a good matchup.

From I Just Run on Mon, Jul 04, 2011 at 23:41:26 from 173.24.140.194

Way to go Ben...! I was thinking like fiddy, that we should race too.. Then I looked at your running times and decided I should train a while longer before challenging you :-)

From Ben VanBeekum on Mon, Jul 04, 2011 at 23:56:25 from 65.44.125.14

Hey thanks guys!! Tough 5k, not only is the course a little long, it also has a couple brutal climbs. Normally I finish around 16 flat. But this race times are always about a minute slower.

From Becky1 on Fri, Jul 08, 2011 at 09:39:51 from 76.23.13.133

Nice job Ben!!! Hey, do you have the name of the massage therapist you were telling me about at Wasatch Back? I have been using the K tape and it works great, but some deep massage would help too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

LunarGlide II White Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.003.009.40

Weight: 0.00
Comments
From Ben VanBeekum on Fri, Jul 08, 2011 at 16:07:49 from 67.169.246.116

Workout

3.25 warmup

24x200 @ 31 pace

W/60 second recov.

2.20 cooldown

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.220.000.000.008.22

LunarGlide II White Miles: 8.22
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.310.000.000.008.31

LunarGlide II White Miles: 8.31
Weight: 0.00
Race: Farmington Half Marathon (13.1 Miles) 01:15:40, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

Lunar Racer LIME Miles: 13.10
Weight: 0.00
Comments
From Ben VanBeekum on Mon, Jul 11, 2011 at 14:21:13 from 67.169.246.116

Tough half. Good climbs and rolling hills. Wanted to hit between 1:14 and 1:16. I feel with a couple more months of training should be able to go well under 2:30 in the marathon. Overall happy with the effort today. 3 hard workouts this week!!

From Kam on Mon, Jul 11, 2011 at 18:06:44 from 68.66.163.179

That is a tough course. Your time must be a record...

From Mikal Epperson on Tue, Jul 12, 2011 at 19:05:09 from 67.169.243.100

Excellent job in the race. I think you were the only elite running...you blew away second by over 11 minutes!

From Ben VanBeekum on Tue, Jul 12, 2011 at 22:04:22 from 70.103.189.14

Thanks Mikal. Love that race, I think I run it every yearjustfor the breakfast!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.000.000.0013.15

Nike Pegasus 27+ Miles: 13.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.005.009.10

LunaRacer Miles: 5.00LunarGlide II White Miles: 3.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Nice recovery run from yesterday's workout.

Avg pace 6:50 min/m

PM

4.45 easy

LunarGlide II White Miles: 4.45Nike Pegasus 27+ Miles: 8.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.804.000.001.5011.30

Lunar Racer LIME Miles: 11.30
Weight: 0.00
Comments
From Ben VanBeekum on Fri, Jul 15, 2011 at 01:52:32 from 67.169.246.116

Tempo run/tracks workout

3.30 warmup

4 mile tempo @ 5:20 pace

6 x 400 @ 70 pace w/90 second jog

2 mile cooldown

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Nike Pegasus 27+ Miles: 10.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

LunarGlide II White Miles: 13.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.000.000.009.35

Nike Pegasus 27+ Miles: 9.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Nike Pegasus 27+ Miles: 11.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Nike Pegasus 27+ Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.005.0011.15

LunarRacer 2 Blue Miles: 11.15
Weight: 0.00
Comments
From Ben VanBeekum on Thu, Jul 28, 2011 at 12:32:04 from 67.169.246.116

WORKOUT

10X800 @ 72 pace w/ 2 min/rec

Warmup/cooldown

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

Lunar Racer LIME Miles: 6.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.850.000.000.0013.85

Nike Pegasus 27+ Miles: 13.85
Weight: 0.00
Race: DES NEWS 10K (6.2 Miles) 00:31:56, Place overall: 10, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.450.006.250.007.70

Lunar Racer LIME Miles: 7.70
Weight: 0.00
Comments
From Ben VanBeekum on Thu, Jul 28, 2011 at 12:46:21 from 67.169.246.116

I really need to get a laptop. Fast running blog doesn't support the iPad. So it doesn't let me input entries.

DES news 10k. Was great, didn't expect much. But felt awesome for most of the race. Goal was just to hit sub 16 for the first half and hold on for dear life for the second half. Split at 5k was 15:35. Overall time was 31:56. Overall place was 9th. 3rd in age group.

Mile splits- 4:58;4:55;5:11;5:05;5:03;5:22. Wish I could have held the last mile. But still satisfied with the overall result.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

LunarGlide II White Miles: 7.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.000.002.008.05

TRACK WORKOUT

2.85 mile warm

8X400 @ 72 w/90

3.15 cool

LunarGlide II White Miles: 8.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

A.M.

8.30 out and back on the trails from North Ogden Nature Center

 

P.M. set up the course for the Harrisville 5k. 5.50,  added on a couple miles

LunarGlide II Orange Miles: 5.50Nike Pegasus 27+ Miles: 8.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

NO RUN. 

Race director for the Harrisville 5k. Wiped me completely out!!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

9.80 miles to Harrisville Park with the Jogging Stroller.

Nike Pegasus 27+ Miles: 9.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.009.90

Started at the Nature Center out and back to 12th street. Headed into North Ogden to add a couple miles

Nike Pegasus 27+ Miles: 9.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.004.001.2510.90

TEMPO RUN + 400s

 4 mile tempo run- Splits 5:14; 5:28; 5:18; 5:28

 6X400 w/90

3.40 warm/1.40 cool

 Really happy with this workout. One of my favorites to do.

Lunar Racer LIME Miles: 10.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Easy run. Out and back in West Yellowstone. Beautiful run through the pines. Turned around at the Madison River.

LunarGlide II White Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Up highway 20 in West Yellowstone. Had an awesome run on some trails. 

LunarGlide II White Miles: 8.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.8510.000.000.0020.85

LONG RUN/TEMPO 

7 miles at 5:55 pace/dropped down to 5:35 for last 3 miles.

 3 mile warm/7 mile cool

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.850.000.000.008.85

Out and Back on the Ogden Parkway

LunarGlide II White Miles: 8.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Out and Back on the Canal Road

LunarGlide II White Miles: 8.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.005.0014.75

a.m. TRACK WORKOUT

2.45 mile warm up

5X1600 @ 77 pace

splits-5:11; 5:08; 5:05; 5:10; 5:10

2.50 cooldown

p.m

4.50 miles of barefoot miles

Asics Hyper Speed 4 Miles: 5.30NewBalance Minimus Miles: 4.50LunarGlide II White Miles: 4.95
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.650.000.000.0011.65

a.m.

ran with Jon Hislop around Harrisville. Good pace, nice recovery run.

 

p.m

had a 20 minutes, decided to hit a run. 2.75 barefoot miles

NewBalance Minimus Miles: 2.75LunarGlide II White Miles: 8.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Ran with the boys w/jogging stroller around harrisville park. 

LunarGlide II White Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.560.000.000.009.56

Ran with the boys to Harrisville track. 

Nike Pegasus 27+ Miles: 9.56
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.007.500.0020.60

LONG RUN- 3-2-1-1200-800-400 workout

One of my favorite workouts by far.

3 mile warm up, 3 mile tempo, 3 mile cool splits for tempo-5:38; 5:23; 5:20

2mile tempo, 2 mile cool, tempo-5:23; 5:27

1 mile tempo, 1 mile cool, tempo- 5:12

1200 tempo, 1200 cool, tempo-78 pace

800 tempo, 800 cool, tempo-74 pace

400 tempo, 400 cool, tempo-73 pace

cool down a couple miles home

Lunar Racer LIME Miles: 20.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

north ogden nature center

Nike Pegasus 27+ Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Ogden Parkway

NewBalance Minimus Miles: 8.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.005.000.0010.30

TEMPO RUN WORKOUT

3 mile warm

5 mile tempo

splits-5:24; 5:30; 5:20; 5:30; 5:16

2.30 mile cool

Lunar Racer LIME Miles: 10.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Nice run. 4.2o miles straight up to the highest point in north ogden.

4.2o miles down

total time 59:00 minutes

LunarGlide II White Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

Harrisville park with my 2 boys

Nike Pegasus 27+ Miles: 9.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0010.000.000.0021.00

Long run/Tempo

 8.20 mile warmup

10 mile tempo

splits- 5:35; 5:44; 5:43; 5:44; 5:50; 5:53; 5:58; 6:12; 6:07; 5:41

not the best tempo miles 6-9 had a nasty head wind, took a lot out of me. But able to recover for the last mile. At least if I have a head wind in my next race. I can say I trained in it.

2.80 cool down

Lunar Racer LIME Miles: 21.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Out and back from the North Ogden Nature center.

Nike Pegasus 27+ Miles: 8.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.230.000.000.008.23

Out and back on the canal rd

LunarGlide II White Miles: 8.23
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.000.005.0010.15

Track Workout 

2 mile warm up

8X1000 @ 74 pace w/200 jog

2 mile cool

 

Lunar Racer LIME Miles: 6.15LunarGlide II White Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.120.000.000.008.12

Out and Back on the Ogden Parkway

LunarGlide II White Miles: 8.12
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

Out and Back on the Canal Road. Ran up Coldwater canyon to add on a couple miles

LunarGlide II White Miles: 8.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

NO RUN TODAY!!!

I hate missing long runs. But when you are throwing and body feels weak. There is nothing you can do but rest. Bring on the Liquids!!

 Positive note. Watched the Track and Field World Championships all day!!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.351.000.000.009.35

Finally got my computer fixed. Hopefully I can get all my journal entries up to date from the last month or so.

Nice run today a little cooler so that was nice for a change.

Ran with Brett Ferrier on the roads in North Ogden in the morning.

 P.M.

Had a fitness test for one of my classes @ WSU. Ran the mile indoors w/a class mate paced him to a PR 5:19. Was way fun.

LunarRacer 2 Blue Miles: 1.00Nike Pegasus 27+ Miles: 8.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Met up with Jon Hislop from my house and ran up into North Ogden to do some hill sprints. I feel for me that Hills are my weakest part of running. So hopefully in the next 4 weeks before St. George I can gain a little turn over running some hills.

 Avg pace 6:44 min/miles

LunarGlide II White Miles: 9.10
Weight: 0.00
Comments
From Shakes on Tue, Aug 30, 2011 at 21:59:19 from 74.211.28.53

Nice job. You'll need the hill training for St. George. Trust me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.000.002.757.90

TRACK WORKOUT

Met up with Jon and Bret at Ben Lomand High School since Weber High is finally getting a new track.

Workout today was a breakdown nothing to hard. Doing a mini taper for the Huntsville Half on Saturday. Would really love to set a PR on that course.

WORKOUT

1600, 1200, 800, 2X400

Splits- 4:58; 3:45; 2:27; 68; 68.

Legs felt good Surprised to go sub 5:00 in the Mile just because it felt so relaxed. Good sign!!

2.75 warm/2.05 cool

total miles-7.90

LunarGlide II White Miles: 4.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

Took advantage of sleeping in today since my wife didn't have the day off. Weather was little cooler but still hot. Legs feeling good from yesterdays workout. 

Pleasant View Drive/Highway 89 route

LunarGlide II White Miles: 8.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Took the Boys to the Harrisville Park to play. Cut my run 15 minutes today for tomorrows race.

Avg pace 6:45 min/mile

LunarGlide II White Miles: 6.70
Weight: 0.00
Race: Huntsville Half Marathon (13.18 Miles) 01:13:27, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.6013.180.000.0014.78

Nothing much with this Race. Was hoping for a PR on a Flat honest Course, a little longer this year for some reason. Start line was pushed back then in years past which made the 1st mile long. But all the mile markers were at the same spot as last year and the finish line was the at the same spot. I think the person who set the course got a little lazy. But cant expect perfection in a small town race.

A couple years back I had taken 2nd pace but ran a 1:12:14 or something close. But I had Ken Richardson and Riley Cook. to pace with for the entire race so it was easy to set a Personal Best. Was hoping that they would show up. Or even Logan Fielding who Won the race last year. Just to have someone to run with

This time around. Nobody. After 1 mile was already running by myself and nobody was even in sight. I ended up winning the race by over 13 minutes.

Sort of disappointed with the time. But cant expect much when I was running solo and had nobody behind me. Felt like I was in no mans land and was hard to push the pace for the enitre 13 miles.

 Splits- 5:20; 5:31; 5:29; 5:37; 5:44; 5:33; 5:36; 5:40; 5:38; 5:42; 5:40; 5:29; 5:31; last .18 in 53 seconds.

So I will take the win. Run ended up feeling like a marathon paced run, so great workout.

Won Round trip airfare tickets to anywhere in the United States. So not to shabby!!


Lunar Racer LIME Miles: 13.18Nike Pegasus 27+ Miles: 1.60
Weight: 0.00
Race: Hooper Tomato Days 5K (3.1 Miles) 00:15:24, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.850.003.100.008.95

Well wasn't really expecting much at this race. The only reason I showed up was the hope that I could run an easy 5K and win $50. But that wasn't the case, soon as I pull up to the course Riley Cook pulls right up next to me. Riley was an All-American at Weber State, sub 4 minute miler. And a complete Stud!!

Warmed up with Riley for a couple of miles and just catching up as friends. Both of have done races in the last week and had no idea on how we would both feel. But I love to compete against Riley, and I am sure he is the same when it comes to me.

So Race is a pretty much a blur. Riley and I were both together at mile 1- 4:52. Continued to push each other through 1.75 and I slightly gained a lead by 2 steps or so. Hit mile 2- 5:05 still slightly under a 5 min/mile. Mile 2-3 was just to maintain pace for me because I usually blow up on the third mile- 5:03. 15:00 flat through 3 miles, still only a 4 to 5 second gap. Riley then kicked at the same time I did. But was able to maintain the gap and extend a couple more seconds. last.10- 24 seconds.

Overall time- 15:24, Riley came in at 15:34. Both killer times for both of us.

For me officially a 35 second PR in the 5K.

Cooled down on the 5K course and cheered on the finishing runners.


Asics Hyper Speed 4 Miles: 6.45Nike Pegasus 27+ Miles: 2.50
Weight: 0.00
Comments
From Seth on Thu, Sep 15, 2011 at 13:40:21 from 199.188.28.8

Wow, nice work! You've gotta be stoked on a PR like that. Keep at it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Avg pace 7:03 min/miles

LunarGlide II White Miles: 8.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.004.0010.75

TEMPO RUN

3.50 warm 

4 mile Tempo

Splits- 5:25;5:25;5:22;5:29

3.25 cooldown

Lunar Racer LIME Miles: 10.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Loop through North Ogden and Harrisville.

 avg pace 6:54 min/miles

LunarGlide II White Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Out and Back on the canal rd. and added on some distance on the trails above North Ogden.

avg pace 7:37 min/miles

LunarGlide II White Miles: 7.50
Weight: 0.00
Race: Classic 5K (3.1 Miles) 00:15:56, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.003.101.5011.35

CLASSIC 5K

Classic 5K is put on by Intermountain Health Care. And all benefits go to the Heart Research for IHC. So always glad to participate.

Got to the race and ran  a couple miles w/strides for warmup. As the race was getting ready to start didn't really recognize any of the runners at the start line so didn't know what to expect on pace or who was going to compete.

Plan for this race was just to break 16:00, the course is a little hilly which slows pace a little bit, definetly not a PR course.

 Mile Splits were 4:51, 5:13, 5:20 last .10, 30 seconds

expected the pace to by the miles to get slower because of the hills. Was happy with the result. Went 15:56. No one really competed. I think the next guy was about a minute back.

As soon as I got done cooled down for 6 minutes to the Layton High track and did 6X400 @ 72 pace w/ 100 meter jog/recovery.

little over 3 miles for cooldown

total miles for the day 11.35 


Asics Hyper Speed 4 Miles: 4.60Nike Pegasus 27+ Miles: 6.75
Weight: 0.00
Comments
From fiddy on Sun, Sep 11, 2011 at 20:05:43 from 174.23.131.108

Impressive. I also thought it was cool that 100% of the fees go to the hospital.

How much slower than a flat 5k do you think this course is? I'm curious because Allie got third in 18:24.

From Ben VanBeekum on Sun, Sep 11, 2011 at 22:50:49 from 70.103.189.14

Fiddy- well I ran a flat 5k in hooper on Monday and my time was 15:24. So depending on how you felt on that day easily 20-30 seconds.

From Steve on Mon, Sep 12, 2011 at 22:21:41 from 76.27.108.183

15:24?! Sweet! You are doing something right. Sounds like that super elusive 15 min mark is in range.

From steve ash on Mon, Sep 12, 2011 at 22:27:01 from 24.10.169.210

Ben, PR for sure? Wow.. Congrats!

From Adam RW on Wed, Sep 14, 2011 at 22:01:50 from 155.101.152.123

Very solid race. Congrats!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.054.000.000.0020.05

Out and back on the to the Canal Rd. 

in the middle of the run did 4x1600 @ marathon pace

avg pace for the run 6:49 min/miles

LunarGlide II White Miles: 20.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy recovery run from yesterdays workout.

Out and back into North Ogden from the North Ogden Nature Center.

No time

LunarGlide II White Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

A.M. 

Could only sneak in a little over 30 minute run this morning.

5.15 barefoot miles total @ 7:00 min/pace

 

P.M

5.65 miles pushing Korver in the jogging stroller.

NewBalance Minimus Miles: 5.15LunarGlide II White Miles: 5.65
Weight: 0.00
Comments
From Jon on Tue, Sep 13, 2011 at 22:11:54 from 74.177.125.83

No more races this year?

From Ben VanBeekum on Wed, Sep 14, 2011 at 00:06:23 from 159.212.71.69

Jon- Just haven't updated my races yet. Running the St. George Marathon in a couple of weeks. Hopefully sub 2:30!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.305.000.000.009.30

TEMPO RUN

3.30 mile warm

5 mile tempo @ 5:35 pace

1 mile cool

Lunar Racer LIME Miles: 9.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Great run this morning pace felt relaxed. Legs a little heavy from the week but overall good run.

9.20 miles total @ the Canal Rd. in North Ogden 

Overall avg pace 6:30 min/miles

LunarGlide II White Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Could only sneak in a 30 min run today. Had 2 tests at the University and spent most of the day up there.

Heading to Logan tonight to get ready to watch my wife run her first marathon.

avg pace on run. 6:58 min/miles

Nike Pegasus 27+ Miles: 4.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.3010.000.000.0024.30

Last long run before the St. George Marathon. Went up to Logan with my wife to watch her run her first Marathon. I was lucky enough to get a bib from my brother so I was able to do my workout on the Marathon course which made the run go by so much faster.

To start my run I used the first 8 miles as conversational pace. averaging around 6:35- to 6:40 pace. @ mile 8 started a 10 mile tempo run @ marathon pace.

splits-5:41, 5:44; 5:45; 5:33; 5:40; 5:36; 5:36; 5:36; 5:32; 5:38.

I was thinking of pushing a 12 mile tempo but didn't feel like it was necessary. I ended up jogging and cooling down a little past the 24 mile marker then dropped out.

Avg pace for my run was 6:05 min/miles. Hopefully I can take my training and nail a sub 2:30 in St. George in 2 weeks.

Overall the workout went great. pace felt comfortable. I think when I dropped out I was in 6th place someone told me. So that was cool too.

Saw my wife around 24 miles and she looked great just looked relaxed and smiling and that's all that mattered. Loved seeing her out there running and enjoying it. She came in @ 4 hours 15 minutes and felt great. Hopefully there is another in her near future. But she says she will do another in 10 years!!!

Lunar Racer LIME Miles: 24.30
Weight: 0.00
Comments
From Rob Murphy on Sun, Sep 18, 2011 at 16:13:35 from 98.202.141.17

Congratulations to your wife - and a pretty amazing workout for you.

From Superfly on Mon, Sep 19, 2011 at 12:56:14 from 74.211.21.81

Looking sharp. See ya in a couple weeks. Your going to nail it for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.550.000.000.009.55

Nice easy run today. Its weird how the legs feel when you haven't ran in a couple of days. Felt like its been a couple weeks. 

Overall legs felt a little heavy from Saturdays run but no soreness and that's a good sign. One more hard workout tomorrow and the taper officially begins for St. George.

No pace for the run. No watch.

LunarGlide II White Miles: 9.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Out and back on the Canal Road

avg pace 6:47 min/miles

LunarGlide II White Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.000.000.0010.50

TEMPO RUN

3.50 mile warm up 

5 mile tempo @ 5:25 pace

splits- 5:20; 5:25; 5:28; 5:29; 5:18

3 mile cool

total miles 10.50

Lunar Racer LIME Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.803.000.000.0010.80

Took the kids to the Park. Jaerdan wanted to practice kicking a soccer ball into the net before his soccer game. So I decided just to do my run on the track.

through in 3 miles @ marathon pace to keep the turnover fresh

splits for the 3 miles- 5:37; 5:32; 5:18

avg pace for run 6:32 min/miles

LunarGlide II White Miles: 10.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nice run from the North Ogden Nature Center. Ran to the Barn golf course and back.

Avg Pace 6:49 min/miles

LunarGlide II White Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.002.506.75

Track Workout

2.25 mile warm w/strides

6X400 meter @ 70 pace w/90 rec.

1X1600 @ 80 pace

2 mile cool


Lunar Racer LIME Miles: 6.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.000.005.65

No watch today. Just ran comfortable, legs did feel a little weird though. Always hate the taper.

LunarGlide II White Miles: 5.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Ran on the treadmill in hotel. Tried to go do a small track workout at Dixie High but they had Lacrosse going on. So just went back to the hotel and did a 30 min run with 6X200 meter hill repeats.

 

LunarGlide II White Miles: 4.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.000.000.002.30

Nice easy run after dinner around the condo in St. George. Legs feel ready to go!!!

Lunar Racer RED Miles: 2.30
Weight: 0.00
Race: St. George Marathon (26.2 Miles) 02:28:47, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Well I don't even know where to begin. To be honest the whole entire race was really a blur. The miles were just flying by and the pace was just awesome.

Well I was a little worried about this Marathon not that I didn't feel that I was ready. I was just worried about the heat so I knew the goal was to stay hydrated as long as possible and to keep body temp down by dumping water. Okay so into the race the plan was to run with Jeff and Walter and try break the beast of a 2:30 marathon.

Gun went off and the key was to stay patient for the first half I really wanted to hit under 1:16 for the half just give myself a shot to break 2:30. First couple of miles were nice and easy hit around 5:50 pace to get the legs moving and then we started picking off the miles to about mile 8 were Veyo hill starts. Splits were between 5:25 to 5:40 in between there.

The cool thing was is that when we hit Veyo we had a solid group of guys, at least 6-7 of us. Which was nice because we were able to stay together and work the hills as a group. We came through the half exactly at 1:15:30. By now there was 5 of us together. I didnt know any of the guys except Dave Holt. Him and I were mostly leading the group talking to each other and keeping the pace honest so we didn't blow ourselves up. Right now I just want to thank Dave for those miles and working with him. He allowed us all to stay patient and it gave me the opportunity to be able to finish strong just like I wanted. So Dave thanks!!!

So really around 21 miles is when I decided just to go for it. I didn't know how the legs were going to respond but for me it was now or never. Really the miles were just a blur, I remember passing a BYU guy around 23 miles and then passing another runner at 24 miles. I could see another runner in the distance but was way up there and there was no way I could get him. So I thought as I made the last turn into the finish I saw Ian Hunter about 100 meters up and then he just stopped and stood there. He was cramping bad!! So I just went for it and passed him with about 100 meters to go.

I came across the finish line at 2:28:47 and felt the pile of  bricks come off my back. I finally achieved the sub 2:30. Also to top it off I didn't realize that I placed 3rd overall!!! then to top things off again. Jon Kotter decided not to take the Ibigawa Japan trip and since Pepi was the masters winner it was offered to me. That was the Icing on the Cake. Still don't feel like I deserve the trip and there are better runners out there that deserve it more than I do. But you know this is once in a lifetime opportunity and I way excited to go. Now back to the drawing board, time to recover  and heal my body for another Marathon in 5 weeks.

Again just want to thank Dave, Clyde, Walter, Jeff and all the other guys we ran. Awesome group of guys and that what makes Marathons fun. Also want to thank the guy equiped with 4 ipods, highlight of my trip and made for a good laugh!!

Marathon Splits

1-5:47

2- 5:52

3- 5:39

4- 5:26

5-5:40

6-5:25

7- 5:24

8-6:12

9-6:03

10-5:54

11-6:04

12-5:52

13-5:35

HALF- 1:15:30

14-5:36

15-5:31

16-5:22

17-5:35

18-5:34

19-5:49

20-5:29

21-5:32

22-5:34

23-5:28

24-5:25

25-5:33

26-5:45

Marathon- 2:28:47

Lunar Racer RED Miles: 26.20
Weight: 0.00
Comments
From Sasha Pachev on Tue, Oct 04, 2011 at 15:20:34 from 192.168.1.1

Congratulations on the first sub-2:30 and top 3 finish. Finally you were able to cash in on the fitness and get the time in spite of the hot conditions.

From Jake K on Tue, Oct 04, 2011 at 15:33:51 from 155.100.226.53

Great race, nice negative split! And congrats on getting the trip to Japan... you definitely deserve it and it will be a great lifetime experience. Congrats!!!

From jtshad on Tue, Oct 04, 2011 at 15:57:12 from 204.134.132.225

Congrats on the great time, PR, 3rd place, trip, etc. You ran smart and strong and really deserve all the accolades for such a gutsy performance. I wish that I could have hung with you but at Vejo decided to hold back just a bit then I couldn't catch back up once the intestinal issues settled in.

Congrats once again, now go rock Japan!

From Superfly on Tue, Oct 04, 2011 at 22:35:40 from 74.211.21.81

I'm pumped you got your goal. I could tell you were ready both physically and mentally up at the starting line. You were on a mission regardless of the conditions. Here's to many more! Happy recovery and just go have fun in Japan.

From Cody on Tue, Oct 04, 2011 at 23:00:10 from 67.177.0.196

Way to go Ben! You ran that race perfectly and even with the heat still broke 2:30. Amazing. THE performance of the race (IMO). Enjoy Japan. That is so cool!

From Oreo on Thu, Oct 06, 2011 at 11:30:10 from 206.81.136.61

Awesome race. That's some serious speed. Great job. Go show'm how we do it america style.. Good Luck.

From Andrea on Thu, Oct 06, 2011 at 12:00:00 from 72.37.171.52

JAPAN! How exciting and what an opportunity. You broke that 2:30 barrier with time to spare and your splits show that you finished strong! Congrats!

From Holt on Thu, Oct 06, 2011 at 12:48:56 from 204.113.55.41

Big Thanks right back at you. That was the most fun I have had for a marathon (for 22 miles!). Congrats on the great finish. It was very cool to see - I guess hear - that you finished up so well. Many more great runs to come for you!

From Ben VanBeekum on Thu, Oct 06, 2011 at 12:49:53 from 67.169.246.116

Thanks for the comments everyone. Way excited to go run in Japan. Hopefully I can put together a good race!! Way excited and nervous at the same time.I have been told the marathon is pretty hilly. It will be interesting.

From Jon on Thu, Oct 06, 2011 at 22:23:59 from 98.71.176.77

Dude, wait- top 3, sub-2:30, AND Japan marathon. That's a good days work right there, Ben. Congrats, and have fun in Japan.

From DaleG on Fri, Oct 07, 2011 at 01:12:10 from 152.216.11.5

Wow Ben, congrats on teh sub 2:30 AND 3rd place overall AND the trip to Japan.

It was good to see you at the park, even though you never know who I am, you are always nice and pat me on the back.

From Paul on Sat, Oct 08, 2011 at 11:55:21 from 24.10.141.104

Congrats Ben. Once you get that first sub-2:30 under your belt you never look back. Best wishes for your future racing, keep striving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.000.000.002.10

Ran 2 miles today and every step was painful. Quads are shot!!! 

avg pace 8 min/miles

LunarGlide II White Miles: 2.10
Weight: 0.00
Comments
From James on Fri, Oct 07, 2011 at 11:58:07 from 97.126.222.55

You had a great St. George, the quads might be shot for some time. Congrats!

From Jon on Fri, Oct 07, 2011 at 18:28:29 from 98.71.176.77

Serves you right for placing 3rd! Hard earned battle scars, err, soreness.

From Ben VanBeekum on Sat, Oct 08, 2011 at 00:25:47 from 67.41.183.4

jon- i know right. Seriously the third place finish still has not sunk in. Dont think it ever will!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Legs felt a little better today. Still had soreness on the downhill but other than that felt okay

Pace was easy 7:30 min/miles

LunarGlide II White Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Man did someone turn on the Winter switch up here in North Ogden. Woke up with snow in the Mountains and rain in the Valley. Makes for good running weather. To bad I cant run hard yet would have made a great tempo day.

Recovery pace 7:30 min/miles

LunarGlide II White Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

60 min run today. Just enjoying the break from all the rain. Nice cool morning.

Pace was relaxed.

LunarGlide II White Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Ran with Jon and Bret from the North Ogden Nature Center. 

Cold morning, broke out the gloves already this season. Great Running weather though.


LunarGlide II White Miles: 8.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

A.M

7.00

Ran the trails above 9th street. Pace was way slow because I forgot my head lamp. Wasn't able to see where I was stepping. Other than that it was a pretty warm morning with the cloud cover.

avg pace 8:35 min/miles

P.M.

4.20

Pushed my boy Korver in the jogger. Lately he has been loving it, brings his toy gun with him and shoots down all the cars. Makes me laugh!!

avg pace 7:10 min/miles

LunarGlide II White Miles: 11.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.002.257.05

Track Workout

2.75 mile warm

9X400 w/90 jog.

1.25 mile cool

total miles-7.05 miles

Lunar Racer LIME Miles: 7.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Hit the Canal road. Out and Back.

avg pace 7:11 min/miles

NewBalance Minimus Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Loop from my house. Did a Troad Run(mix between trails and roads). Stole that from Clyde.

Loop from my house and made it to the trails. Nice run today pace felt relaxed and plus there is no reason to push the legs right now.

pace 6:51 min/miles

LunarGlide II White Miles: 9.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.550.003.000.008.55

TEMPO RUN

Officially the first Tempo since the Marathon. Really didn't go into this workout with high hopes. Really just wanted to flush the legs and get the HR up.

3.55 mile warm

3.00 mile tempo

Splits- 5:18; 5:15; 5:08

First mile was about 7 seconds faster than I wanted. At that point I thought I was going to either feel good the whole tempo or just blow up. When mile 2 was a little quicker I was now committed to the pace and just went with it. Overall a little to fast probably for a short tempo especially so close after a Marathon. But just ran off of feel.

2 mile cool

Lunar Racer LIME Miles: 8.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

Legs felt extremely tired today. Breathing was off too. 7 minute pace felt like I was pushing 190 on the HR.

Out and Back from the North Ogden Nature Center

avg pace 6:58 min/miles

LunarGlide II White Miles: 8.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

Man easily 10 degrees cooler today than yesterday.

Out and Back on the canal Rd. in North Ogden.

Avg pace 7:10 min/miles

PM

4 miles with Korver in the jogging stroller.

Avg pace 7:30 min/miles

LunarGlide II White Miles: 12.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.001.009.50

TRACK WORKOUT

2.05 warm

2X3200 @ 5:25 pace

w/1600 jog in between sets

3 min recovery

4X400 @ 72 pace w/90 sec jog

1 mile cool

Total Miles-9.50

Lunar Racer LIME Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

Enjoyed a day to sleep in. It was actually really nice to see the Sun again on a run. The mornings lately have been great, perfect running weather.

Legs felt a little heavy to start my run from yesterdays workout. But seemed to loosen up and the fatigue went away by the end of my run.

avg pace 6:55 min/miles

LunarGlide II White Miles: 8.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Warm morning. Very nice. Hit a flat loop through North Ogden and Harrisville 

avg pace 7:10 min/miles.

Signed up for the Halloween Half today, never ran it. Figured I could use it as a solid workout before I head to Japan in a couple of weeks to run the Marathon. Plus it looked like a Fun race!!!

LunarGlide II White Miles: 9.05
Weight: 0.00
Comments
From Andrea on Sat, Oct 22, 2011 at 16:05:02 from 67.177.21.60

So have you decided on a costume??

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.160.000.000.009.16

Took Jaerdan and Korver to the park to have a picnic. While they were playing I was lucky to sneak in a run around the track at the park.

 

Avg pace 6:48 min/miles

LunarEclipse Miles: 9.16
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.804.000.000.0016.80

All I can say is this weather is Beautiful!!! I am not excited for the winter to come. One of these days I will end up in St. George so I will not have to deal with the winters.

 Nice run today. Took advantage of the weather I went longer.

Ran 10 miles around 7 min/pace then dropped 4 mile tempo @ 5:35 pace

splits

1- 5:31

2-5:32

3-5:36

4-5:39

just shy of a 3 mile cool.

LunarGlide II White Miles: 16.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

LunarEclipse Miles: 8.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

LunarGlide II White Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

LunarEclipse Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.000.000.004.85

Saucony Kinvara Miles: 4.85
Weight: 0.00
Race: Halloween Half Marathon (13.1 Miles) 01:10:18, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.5013.100.000.0016.60

Well this is a not going to be a fancy race report. But went and tried the Halloween Half Marathon, really Beautiful run and a lot of down hill. Started out pretty conservative and that was really hard to do because of the down hill on the course. Don't know what my splits were because I left my garmin at home, and the miles were long and short never were consistant. So basically the whole entire run was off of feel. Around mile 6 I passed about 5 or 6 runners maybe even more that were already blown up from going out to fast on the down hill. Passed 3 more on the Parkway path and almost caught Ken Richardson only because he had a bathroom stop. 

Overall time  1:10:18 on my watch. Legs felt good and happy with a New PB!! Felt like I could have attacked the course harder but knew I had to stay conservative because of  the Ibigawa Marathon in Japan in a couple of weeks. Really would love to run well over there.

Congrats to Riley Cook who tore the course up today!! 1:07!! New PB for him also!!!

One more hard week of workouts and a taper for Ibigawa  then the season is over!! Going to enjoy a small break resting my body.

Lunar Racer RED Miles: 16.60
Weight: 0.00
Comments
From Burt on Sat, Oct 29, 2011 at 19:35:38 from 72.223.91.148

Wow! You were really moving.

From Tara on Sat, Oct 29, 2011 at 19:37:08 from 68.164.105.250

NICE WORK!! Super great time, especially without your watch and trying to conserve your energy.

From Steve on Sat, Oct 29, 2011 at 20:49:48 from 66.87.99.213

Awww..missed running with you guys this weekend. Had to work. Fast times! Best of luck in Japan!

From Andrea on Sat, Oct 29, 2011 at 21:17:53 from 67.177.21.60

Congrats on a great race! Way to stay strong at the end.

From James on Sat, Oct 29, 2011 at 21:52:16 from 71.213.49.233

Good race today! You looked strong when I saw you running through the parking lot just before mile 11. Keep it up.

From Ben VanBeekum on Sat, Oct 29, 2011 at 23:58:01 from 67.169.246.116

Hey thanks guys!! Fun course to run, definitely recommend it to all.

@james- sorry I didn't see ya, we're you volunteering or on a morning run. I saw Sasha running up the course around mile 12.

From Jon on Sun, Oct 30, 2011 at 16:54:42 from 74.177.82.194

1:10 half? Nice work, Ben.

From Ben VanBeekum on Sun, Oct 30, 2011 at 19:28:05 from 70.103.189.14

@walter- did you run with your garmin? If so just wondering how accurate the miles were.

From Jake K on Mon, Oct 31, 2011 at 13:25:25 from 155.100.226.53

Nice job Ben. Enjoy the last couple workouts as you get prepped for Japan... that should be a fun trip and race!

From Dragonvulture on Mon, Oct 31, 2011 at 14:30:31 from 65.44.116.4

Awesome Run. I've heard the mileage is all messed up on this course. My friends paced it last year and they all said how off the markers were.

From Superfly on Mon, Oct 31, 2011 at 14:39:35 from 74.211.21.81

Nice job your looking good for Japan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.550.000.000.004.55

Saucony Kinvara Miles: 4.55
Weight: 0.00
Comments
From Oreo on Mon, Oct 31, 2011 at 20:17:49 from 174.27.187.36

Ben... Curious what u decided to do about the Ogden 26.2... And their rediculus price increase?

From Ben VanBeekum on Tue, Nov 01, 2011 at 00:48:55 from 67.169.246.116

Hey what's up. Still undecided. I know I need to decide fast but to me just don't think Ogden is that great of a marathon. Yeah it's a great run, but if they are charging me $85 they better spend extra money on dividing the parkway. What do you think about it? Hope I am not full of hot air!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

No watch for pace. Just ran at conversational pace. Nice warm morning even with the rain.

 

LunarEclipse Miles: 8.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. School is getting Busy!!! Love how the teachers realize there is only 4 weeks left of class. So lets cram 2 months of material into 1 month. Love it!!!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.403.000.000.008.40

TEMPO RUN

 Small workout today

3.30 mile warm

3 mile tempo @ 5:30 pace. Splits 5:25; 5:32; 5:30

2.10 cool

Saucony Kinvara Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.000.000.008.45

Loop from Lee's Market in North Ogden. Stomach wasn't feeling to hot today, 2 bathroom breaks. 

 On the brightside legs felt a lot better today.

LunarGlide II White Miles: 8.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.204.000.000.008.20

Run this morning was on the parkway in Riverdale with Riley Cook. Cool run there is always something awesome about running in the first Snow fall of the season. Temps actually felt great too. No wind just a great run

2.10 warm 

2 X 2 mile @ 5:35 pace

2.10 cool

Legs felt tired for the first set, but seemed to loosen up on the second set.

One more hard workout next week then off to Japan!!!

NewBalance Minimus Miles: 8.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

Met up with Bret Ferrier and Jon Heslop at the North Ogden Nature Center. Legs felt really, really good today. First time in probably a month that I felt like I had a spring in my step. Good sign for my Marathon this weekend.

 Avg pace 6:50 min/miles

LunarGlide II White Miles: 8.65
Weight: 0.00
Comments
From Oreo on Mon, Nov 07, 2011 at 10:33:48 from 206.81.136.61

Good luck with the marathon!! I decided to run Ogden 26.2... What did you decide. It was tough to pull the trigger, seriously a $7 convenience fee probably my last one...

From Ben VanBeekum on Mon, Nov 07, 2011 at 10:37:37 from 24.10.202.17

I didn't sign up. I guess I am acting really selfish. But don't want to deal with the parkway situation until they resolve the congestion. Sad thing is I am probably going to do the half and it is only $5 less.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.001.508.50

TRACK WORKOUT

Huge difference in temp today. Yesterday was a perfect 35 and today was 18 degrees with a wind chill of 10. Way cold morning

Met up with Jon Heslop @ Lee's Market. Warmed up to Weber Highs Track. Weber High actually just opened up there track, it was re-surfaced and done in red. Track was way nice to run on, way soft!

Workout

3 mile warm w/4X100 meter strides.

6 X400 @ 69-71 pace w/100 meter jog for recovery

1X600 @ 80 pace

2.50 mile cool

 Workout went good, legs have a pop in them again. Way excited to leave in the morning to Japan. Hope the Marathon goes well!!!

NewBalance Minimus Miles: 8.50
Weight: 0.00
Comments
From DaleG on Tue, Nov 08, 2011 at 13:04:45 from 71.199.57.238

Good luck at the marathon!!!

From Superfly on Tue, Nov 08, 2011 at 13:54:56 from 74.211.21.81

Good luck man. Hope you can get on the blog over there and keep us informed on how it goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.050.000.000.004.05

30 minute run in Ibigawa Japan. Nice loop around some rice fields at night. Very peaceful, plus a full moon. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.000.000.002.10

Shake out in Ibigawa Japan. Day before the Marathon.

Weight: 0.00
Race: IBIGAWA JAPAN MARATHON (26.6 Miles) 02:58:47, Place overall: 72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.600.000.0026.60

Okay so it has been a couple of weeks since the Marathon. Race report is long over due but school is kicking my trash right now, so this is what I remember.

 So a day before the Marathon the group I was with was lucky enough to take a tour on the Marathon course. The course was absolutely BEAUTIFUL. The first 3 miles were flat and headed straight towards the mountains. Next 11 miles were all up hill. The group kept saying are you sure you don't want to switch to the half marathon. But I figured I was in Japan and I am running the marathon. The rest of the course was rolling hills and slight down hill back to where the start was.

In Japan they treated all of us with the up most respect. As the marathon started they took me to the front of the race which was way cool. Okay so as the gun went off my goal was definetly to go out and compete and try to take in the top 3 overall or even try to win the thing. Man was I way off!!! I felt really good for the first 3 miles pace felt honest, hitting any where between 5:30 and 5:35 splits. Even going up the hills for 11 miles I felt okay not great but good. I was about 100 meters off the back from the lead group. Which was fine because I felt like I could hang on and negative split the second half.

Well I hit the first half at 1:16:00 feeling good, then 2 miles later no joke my body was done!! I have never felt this before. My legs felt good everything felt good I just couldn't run anymore!! The only factors that I can think of is, Jet lag and having about 48 hours to adjust to a 15 hour difference in time. Humidity was 100% @ 70 degrees. During the race I was dripping wet from mile 3 on. No electrolytes, and that was my bad, left them at home. Or just simply I tanked it hard.

Well there can be many excuses to why I ran so bad. But I enjoyed every second of it. The course was a thing of Beauty. Most Beautiful run that I have ever experienced. And just feel blessed to be apart of it. My hats off to the Town of Ibigawa Japan. Well organized and the nicest and most respectful people that I have ever met.

Ended up hitting 2:58 on the marathon, dropped from the top 5 after 13 miles and ended up in 72 second place. Next time I will run the Half Marathon!! If there is a next time???

Lunar Racer RED Miles: 26.60
Weight: 0.00
Race: Cure for Cancer 5k (3.11 Miles) 00:16:47, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.050.003.110.005.16

So this Race was seriously right off the couch morning of. I haven't ran for over a week and I get a phone call from my mom around 9:00 saying come run this race with me in an hour. I will PAY!! Wasn't planning on running at all til monday. But I said why not.

Showed up to the race. Very small around 60 to 70 people. A couple of high school runners from Weber High was pretty much the competition. Since I haven't ran in a week I decided just to hit tempo pace for the race. If I won great if I didn't so be it.

 Started out for the first half mile in 4th place and just stayed steady around 5:30ish pace

Hit the first mile at 5:31 and by now I had about a 50 meter lead.

mile 2- 5:33 overall lead extended to about 200 meters

mile 3- 5:24 ran a 16:47 and Won by over a minute thirty.

Pace felt good didn't over exert myself. Fun to get out and run!!!

 Good small race, always like to support anything that deals with a Cancer fundraiser since my Uncle passed away with cancer a little while back.

Lunar Racer RED Miles: 5.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Out and Back on the Canal Rd. in North Ogden

 

avg pace around 7:00 min/miles

LunarGlide II White Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

DAY OFF

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.002.508.40

TRACK WORKOUT

 Did this mornings workout with Jon Heslop and Bryant Jensen. Bryant is back from School for the holidays.

Warm up 3.10

Workout 10 X 400 @ 70-73 pace.W/ 100 meter recovery

2 mile warm down

total miles-8.40

All in all the workout felt good for my first one in a couple of weeks. Going to take workouts easy for another week or two. then going to buckle down and maybe get ready for the Painters Half in January. Will see I guess.

Lunar Racer LIME Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.000.000.009.15

HAPPY THANKSGIVING!!!

Had a nice morning sleeping in. Got my stuff together and headed out for a little over an hour. When I got back home my wife had breakfast sandwiches made for me. She said I need a good breakfast because unfortunetely  I have to work the swing shift at the hospital today.

 Run was good hit the hills in North Ogden. Legs felt a little tight from yesterdays workout. But all in all great warm morning and good run.

 Avg pace 6:55 min/miles

LunarGlide II White Miles: 9.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Was supposed to do a tempo run. Hit the first mile @ 5:25 and feeling good then the stomach just was not feeling good after that. Hit a short bathroom break. Started at pace again then my watch died. Screw it, jogged home.

Avg pace for overall run was 6:45 min/miles

Lunar Racer LIME Miles: 8.60
Weight: 0.00
Race: SANTA CLAUSE 5K (3.11 Miles) 00:15:29, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.003.100.0016.15

A.M.

90 minute run with Riley Cook and Jon Heslop on the trails around Weber State University. Pace was relaxed, little windy and cold.

11.55 miles total

 

P.M.

SANTA CLAUSE 5K

My wife and I along with my parents enjoyed a nice evening run doing the Santa 5K in Ogden.Course was all flat. Plus it was a loop course. 3 laps on Washington Blvd in Ogden from 22nd St. to 26th St.

.50 mile warm

3.10 miles for race. Didnt have my watch on so I didn't get splits. But came through the finish at 15:29 which averaged out to be a 4:59 min/mile. 1st place overall and legs felt great even after a 90 minute run in the morning. Race was fun. Will probably do it again next year. Cool to see around 700 Santa's running!!

1.00 mile cool

total miles 4.60

Asics Hyper Speed 4 Miles: 4.60LunarGlide II Orange Miles: 11.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.710.000.000.008.71

Nice and easy loop in North Ogden. Hamstring was a little tight this morning. Really couldn't turn over to well. Felt like my right was stabbing into the ground instead of a nice extension. Hope nothing to serious.

avg pace was 7:25 min/miles

LunarGlide II Orange Miles: 8.71
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Slept in today. Ended up running on the treadmill. Hamstring felt a little better but still being careful on pushing the pace. 

Avg pace was 7:20 min/miles

LunarGlide II Orange Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.410.000.000.007.41

Met at the top of 9th street to hit some trails with Bret and Jon. Today the Hamstring felt alot better but still took it easy. 

avg pace was 8:00 min/miles

LunarGlide II Orange Miles: 7.41
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.550.003.001.0010.55

TRACK WORK/TEMPO

Okay so today I wanted to hit 12 X 400. But serious the wind is flippen RIDICULOUS!!! It is blowing so hard easily 30 to 40 miles an hour. Hit 4X400 around 74 pace which effort wise felt like 68 pace. Flippen JOKE!! Felt like I was pushing 200 on the heart rate. So I bagged it, wasn't worth it. So I ended up doing a 3 mile tempo running to the West. Had the wind to the side of me the whole time.  Not a good day to run outside.But at least I am done for the day.

 Splits for the tempo 5:28, 5:31; 5:28. Again the effort felt more like 5:20 pace. Hate the Wind!!

Saucony Kinvara Miles: 10.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.304.000.000.0013.30

TEMPO RUN

8.10 mile @ conversational pace

4 mile tempo @ marathon pace

splits- 5:44;5:42;5:42;5:37

1.20 mile cool

Workout felt good. Legs still aren't 100% from taking the week off after Ibigawa. But just thankful that I am running. Last year at this time I was out with a hamstring injury and wasn't doing anything.

LunarGlide II White Miles: 13.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Treadmill run. Below 20 I am indoors.

Run felt good. Kept it nice and easy.

7:15 min/miles


LunarGlide II White Miles: 8.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

Treadmill again. I think it was 13 degrees outside this morning. Man I hope this is a sign of early winter cold so we can have an early spring this year.

pushed the pace a little harder today. Did the first half of my run @ 2% incline around 8.6-8.7 mph. Then the last half @ 9.2-9.4 mph @ 1% incline. Great overall workout.

Plus I broke out a new pair of Pegasus today. Always love getting new shoes to run in!!

Nike Pegasus 28+ Miles: 8.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Finally manned up and hit the roads early this morning in a chilly and numbifying temperature of 13 degrees. Run was actually good hit some nice hills this morning. Legs are finally coming around from taking a week break. Going to hit the track hard tomorrow. Hopefully the workout will go well.

Avg pace was 6:45 min/miles

LunarEclipse Miles: 8.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

TRACK WORKOUT

3.25 mile warm w/ 4X100 meter strides

12X400 @ 68-70 pace w/75 sec rest

3.00 mile cool

LunarEclipse Miles: 6.25Saucony Hatori Miles: 3.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.000.000.007.55

Good run this Morning with Bret and Jon. Hit the Canal rd trail in North Ogden and headed South towards 12th street. 

Pace was easy around 8:00 min/miles good recovery run from yesterdays workout.


LunarGlide II White Miles: 7.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.354.000.000.0013.35

LONG RUN/TEMPO

 Pretty cool running this morning. Its not everyday that you can watch a total Lunar Eclipse for the first half of your run. Today met up with Jon Heslop, today was bitter cold. My face was numb the whole entire run it had to be around 13F or lower it was cold.

Legs felt really good this morning even on the tempo run. I did have a unfortunate bathroom break a little over 2 miles into the tempo run. Besides that no complaints.

Tempo splits

5:37; 5:44(stomach was not feeling good) 7:00 due to the bathroom break, 5:26 good to finish strong on the tempo.

Good week of running, miles are getting back to where I want them to be for this time of the year.

Nike Pegasus 28+ Miles: 13.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.755.000.000.009.75

Today I just wanted to get some turnover in and start getting back into the groove of 3 solid workouts a week. So for today I warmed for a little over 3 miles and the went straight into a tempo. Was a little slower because on Mondays I want to slowly build to a 10 mile tempo run around 5:50 pace for a strong base for marathon training then slowly start knocking down the door at a 5:30 pace for a 10 mile tempo. I feel the way I ended my season in St. George this year there should be no reason I shouldn't be able to hit a sub 2:25 by late Spring or early Summer in a marathon. That is if I can stay consistent in my training through next semester of school.

Anyways splits for today was..... 5:54; 5:50; 5:51; 5:44; 5:51.

avg pace for overall workout was 6:43 min/miles.

Nike Pegasus 28+ Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

easy run on the treadmill.

Nike Pegasus 28+ Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.005.000.009.50

TEMPO RUN

3.25 mile warm

5 mile tempo @ 5:30 pace

splits 5:24; 5:27; 5:30; 5:44; 5:37

1.25 mile cool

This workout went okay, legs seemed to get a little heavy towards the last 2 miles. But the effort was there to finish the workout. Always something to work on.

Nike Pegasus 28+ Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Nice recovery run on the snow covered trails. Pretty cool morning. Where we ran we were right above the fog line, it felt like you were running in the clouds.

Pace was around 7:45 min/miles

Nike Pegasus 28+ Miles: 8.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.004.009.25

TRACK WORKOUT

 2 mile warm

4X1600 starting @ 80 pace w/1600 recovery @ 7:30 pace

splits 5:20; 5:18; 5:16; 5:14

Haven't done 1600 repeats in awhile, felt solid through the whole workout. Happy with the result.

Nike Pegasus 28+ Miles: 9.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

Loop around North Ogden. Cut my run short due to lack of planning on my end. Busy day ahead, taking the family to salt lake to see the Chipmunks movie and to see the lights at Temple Square.

Nike Pegasus 28+ Miles: 11.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Met with Jon and Bret at the North Ogden Nature Center. Headed south towards 12th street ran to the Ogden Canyon hit the Ogden parkway, headed north on Washington Blvd. back to where we started. 

Good run to start the week. Avg pace was 6:55 min/miles

Nike Pegasus 28+ Miles: 10.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.606.000.000.009.60

1 mile warm 

then jumped straight into tempo. started at 6 min pace and the slowly dropped pace every mile

splits- 6:00; 5:57; 5:54; 5:50; 5:47; 5:44.

Overall workout felt somewhat easy which is a good sign. Ultimate goal would be able to eventually hit this workout with a total of 13 to 15 miles splits under 5:45 pace. Just need to take one week at a time.

avg pace for overall run was 6:15 min/miles

Nike Pegasus 28+ Miles: 9.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Nothing special today, nice easy run on the canal road in north ogden. 

avg pace 7:23 min/miles

Nike Pegasus 28+ Miles: 10.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.004.000.009.40

Tempo Run

Its about time that the inversion is gone. Good to finally see the sun again. Today's run was one of those days that everything just felt perfect. No hip pain, hamstring was loose, breathing just felt great and relaxed. Awesome run!!!

Workout

3.25 mile warm up

4 mile tempo @ 5:25 pace

Splits- 5:26: 5:25; 5:27; 5:24

2.15 warm down

Side note- last weeks workout I hit mile 4 in my tempo @ 5:47. Just amazing what a week of solid running and workouts will do for the body.

Nike Pegasus 28+ Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.710.000.000.0011.71

A.M.

 12 degree run on the trails this morning off the 9th street trail head. Wasn't to cold until the turn around by the Ogden Canyon. Wind was freezing!! Planning on hitting another run this afternoon, hopefully I can sneak it in.

Avg pace 7:30 min/miles

 

 P.M

4.16 miles on the TM, 30 minutes easy.

Nike Pegasus 28+ Miles: 7.55Saucony Hatori Miles: 4.16
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Man it was cold this morning. Met up with Jon and Bret from my house and headed out towards Willard on Highway 89. Decided to run up towards the rock quarry and run the canal rd. back into North Ogden. But as we got a mile into the trail there is a new Elk farm that has been recently been put in by Randy Marriot(marriot hotels) anyway the trail is gated off and he pays someone to stay up there and watch over the farm. Ticks me off I have been running that trail for years and some Douchebag thinks just because he has money can screw everyone over and block the trail off. People some time seriously!!!

 Had to vent, other than that the run was awesome just ended up turning around and headed back on to 89 and made a loop on to PleasantView Drive.

Avg pace 7:10 min/miles

Nike Pegasus 28+ Miles: 15.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Been dealing with the Flu bug since Saturday Night. Body feels achy and weak.

Lots of fluids today!!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Easy run on the TM. Can tell the body is not 100% yet, but glad to get some miles in today.

avg pace was 7:20 min/miles

NewBalance Minimus Miles: 4.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.857.000.000.009.85

1 mile warm 

jumped straight into 7 mile tempo starting @ 6:00 flat.

splits 6:00; 5:55; 5:50; 5:47; 5:43; 5:40; 5:35

1.85 cool

Nike Pegasus 28+ Miles: 9.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.550.000.000.009.55

Great morning to run. Don't know if a storm is coming in but it was 43 degrees this morning. Felt awesome, just crazy that on Saturday morning it was 13 degrees.

Met up with Jon and Bret at the Nature Center in North Ogden. Did the usual run in to Pleasant View the branched down on to Shady Lane then headed back to the Nature Center on Washington Blvd.

Pace was slightly under 7:00 min/miles

Nike Pegasus 28+ Miles: 9.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

60 minute run on the TM. 

avg pace was 6:45 min/miles

Lunar Racer RED Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.604.000.000.0015.60

great week of running other than the fact of being sick at the first of the week, that put a damper in the miles a little bit. But other than that going into the New Year feeling great. I have a lot of goals in 2012 so hopefully I can nail them. Main thing for me is to be smart with training, nutrition and consistency.

Todays run felt great. Goal today was just to get in 1 hour 45 min. around 8 miles I was feeling good so put in 4 miles slightly under 5:45 pace. and then finished up the run with 3.60 mile cool.

Might sneak in another 4 miles tonight before we head out tonight. I guess we will see what the wife thinks about that.

Avg pace 6:44 min/miles

Lunar Racer RED Miles: 15.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2245.61343.89136.73125.552851.78
LunarEclipse Miles: 501.86Saucony Kinvara Miles: 135.05LunarRacer 2 Blue Miles: 249.95LunaRacer Miles: 37.95Asics Hyper Speed 4 Miles: 62.22LunarGlide II Orange Miles: 551.40Lunar Racer LIME Miles: 266.63NewBalance Minimus Miles: 69.00LunarGlide II White Miles: 500.93Nike Pegasus 27+ Miles: 163.36Lunar Racer RED Miles: 101.55Nike Pegasus 28+ Miles: 161.10Saucony Hatori Miles: 7.91
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: