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

Location:

North Ogden,UT,U.S.

Member Since:

May 23, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

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

3rd- Park City Marathon 2008

3rd and 4th Ogden Marathon 2010; 12'

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

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

2nd- Deseret News Marathon 2015

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

 

Short-Term Running Goals:

2024 POTENTIAL RACES

 

Long-Term Running Goals:

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

                                                                          -Helen Keller

              

 

Personal:

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

Head XC/Track Coach at Weber High

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

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2368.48266.62160.7787.882883.75
Nike Pegasus 28+ Miles: 606.73NewBalance Minimus Miles: 64.91Saucony Hatori Miles: 30.08LunarRacer 2 Blue Miles: 8.75Lunar Racer RED Miles: 269.90Asics Hyper Speed 4 Miles: 15.81Nike Pegasus 28+ White Miles: 686.78LunaRacer (black) Miles: 150.33LunarGlide 3 (Black) Miles: 515.95Saucony Kinvara Miles: 35.75NewBalance Minimus LIME Miles: 12.51Iso Transition Miles: 148.46Lunar Racer LIME Miles: 36.90LunarGlide II White Miles: 39.20Altra Instinct Miles: 190.36LunarEclipse Miles: 10.25LunarGlide II Orange Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

Trail run from the North Ogden Nature Center. Headed North on the trail up to the canal rd. Nice out and back. Starting this week I am going to hit the Track on tues and thurs for the next 8 weeks then Back to Marathon training. 

avg pace 8:00 min/miles

 P.M.

32 min run around North Ogden.

avg pace 6:51 min/miles

Nike Pegasus 28+ Miles: 13.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.003.009.35

TRACK WORKOUT

3.10 mile warm w/strides

12 X 400 @ 70-72 pace w/sec recoery

3.00 mile cool

Nike Pegasus 28+ Miles: 9.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Met up with Jon Heslop this morning @ North Ogden Nature Center. Looped into North Ogden then made our way back to the Center on Washington Blvd. Cut the run short due to Jon needing to get back to school.

Pace was relaxed, nice recovery run.

Avg pace 7:43 min/miles

 

P.M.

32:00 minute run into pleasant view and North Ogden.

avg pace 6:54 min/miles


Nike Pegasus 28+ Miles: 12.06
Weight: 0.00
Comments
From Logan Fielding on Wed, Jan 04, 2012 at 19:34:33 from 205.126.88.77

Keep up the good work. You have been running very well lately. You need to bring the family down for a vacation. We could go for a sweet run in Zion if you came down. Hope the family is doing well.

From Ben VanBeekum on Fri, Jan 06, 2012 at 11:11:37 from 67.169.246.116

Hey Logan so my wife and I were thinking on coming down to St. George the 2nd or 3rd week in March for 3 days. What does your schedule look like that far out. It would a thursday, friday, saturday and we would go home early sunday.

From Logan Fielding on Fri, Jan 06, 2012 at 20:04:08 from 205.126.88.128

Ben,

If you and the wife came on March 15, 16, and 17th that would be perfect. We have spring break that week. It is a perfect time to be running down here. We could plan some fun stuff. Keep me posted.

From Ben VanBeekum on Sat, Jan 07, 2012 at 15:29:23 from 67.169.246.116

I think that is my spring Break for College. I will double check and if it is count on us coming down. That would be a blast!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Ogden to North Ogden Loop. Legs were a little heavy for the first half of the run but loosened up for the last half

Avg pace 6:58 min/miles

Nike Pegasus 28+ Miles: 8.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.003.110.006.36

TEMPO RUN

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

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

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

NewBalance Minimus Miles: 6.36
Weight: 0.00
Comments
From Jake K on Fri, Jan 06, 2012 at 22:03:32 from 67.177.21.60

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

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

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

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

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.650.000.000.0014.65

1 hour 40 minute run in North Ogden. Hit some hills along the east bench. Also some good down hill pushes into pleasant view

avg pace 6:45 min/miles

Nike Pegasus 28+ Miles: 14.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Out and back from Lee's Market in North Ogden. Headed west over towards Smith and Edwards out into Farr West. 

pace was relaxed. good run to start off the week.

95 minute run, avg pace 7:25 min/miles 

Nike Pegasus 28+ Miles: 12.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.003.000.0010.35

Track Workout

3 mile warm

12 X 400 @ 70-72 pace w/200m cool

3 mile cool

Did workout @ Bues Pond by Weber State. I think this is the first time I have been able to a workout there in January usually it is snow covered. For the workout I felt okay, around the 300 meter mark the path was a little snow covered and Icy for about 10 to 15 meters slowed pace a little but for the most part managed around 71 to 73 for overall workout.

 

Nike Pegasus 28+ Miles: 10.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9.00 mile loop in pleasant view

Avg pace 6.50 min/miles 

Nike Pegasus 28+ Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Went and ran the WRC 10 mile course in between classes @ Weber State. Always forget how tough of a course it is. But good to get some hills in I guess

Avg pace 7:03 min/miles 

Nike Pegasus 28+ Miles: 10.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.607.000.000.009.60

MARATHON PACED TEMPO

 2 mile warm

7 mile tempo

splits- 6:00, 5:56, 5:52;5:49; 5:45; 5:44; 5:39

.60 mile cool

Run felt good. Legs were a little heavy. Not sure if it was because of the run from yesterday. But felt good to get this run in.

NewBalance Minimus Miles: 9.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.004.000.0013.50

Had a nice afternoon run with Jon. We started @ Lee's market. The weather felt awesome, wore compression shorts, short sleeve shirt, arm warmers. Nice weather!!

Workout consisted of 6.50 mile warm

4 mile tempo @ 5:28; 5:30; 5:31; 5:26 splits

3 mile cool.

Tempo felt good. Didnt know how the legs would respond to yesterdays 7 mile tempo. Ended up being a great overall run. Great run to end the week, going to enjoy the day rest!!!

Nike Pegasus 28+ Miles: 13.50
Weight: 0.00
Comments
From Steve on Mon, Jan 16, 2012 at 13:18:26 from 12.174.83.2

Nice training!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

Did my first run on my treadmill today. Got to say pretty cool. I programmed a my tempo route on google maps. Pretty cool to have the treadmill go up and down to match the elevation. Also the treadmill goes to -3% decline. That was weird!!!

Overall run was 7:08 avg

P.m

Nike Pegasus 28+ Miles: 13.80
Weight: 0.00
Comments
From Jon on Mon, Jan 16, 2012 at 22:21:37 from 98.71.175.203

Negative incline can definitely help train for Utah marathons! That must be a nice TM.

From Logan Fielding on Tue, Jan 17, 2012 at 21:47:26 from 74.211.12.125

You and the family are more than welcome to stay with Katey and me if you would like. We have a queen size bed with some floor space. It isn't much but you are welcome to stay. I talked with the rest of the guys and we will plan some good runs (one will be in Zion). Keep me posted.

From Superfly on Wed, Jan 18, 2012 at 10:56:45 from 74.211.21.81

Nice TM!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.003.009.35

TRACK WORKOUT

3 mile warm on the treadmill at Weber State.

6X800 meter @ indoor track w/2 min recovery

splits-2:29; 2:28; 2:26; 2:27; 2:29; 2:26

3 mile cool

Nike Pegasus 28+ Miles: 6.00Saucony Hatori Miles: 3.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Ran the first part of the Ogden Marathon Course on the TM. 

Avg pace was around 7:00 min/miles.

Having a little Piriformis issiues on my left side of my body. Got some stretches from the AT @ Weber State, hopefully they will help.

Nike Pegasus 28+ Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

60 minute run around Weber State. Route was the Old Post loop.

avg pace was 6:55 min/miles

Nike Pegasus 28+ Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.005.000.0010.20

TEMPO RUN

3 mile warm up

5 mile tempo

splits- 5:30; 5:24; 5:20; 5:18; 5:15

2.20 mile cool down

65 minutes for overall run/Avg pace 6:23 min/miles

Overall great workout. Legs are coming around fine, great to see results this early in the year. Hopefully I can train stay smart and not overtrain.

LunarRacer 2 Blue Miles: 5.00Nike Pegasus 28+ Miles: 5.20
Weight: 0.00
Comments
From Jake K on Fri, Jan 20, 2012 at 20:08:29 from 67.177.21.60

Rock solid Ben! Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

A.M.

Woke up early to get a quick Run in with Riley Cook. Plan was to go 6 miles because Riley has been hurt and is getting back into things. Planning on another run this afternoon.

avg pace 7:15 min/miles

 

P.M.

7.25 miles on the Treadmill

avg pace 6:50 min/miles

Nike Pegasus 28+ Miles: 14.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

70 minute run on the TM. Ran the first 10.30 miles of the Ogden Marathon Course. Pretty crazy how accurate the TM is on the ups and downs of the course. Hopefully this will me acclimate to the course a little bit til' I can get up to the Valley and actually run on the course

Avg pace 6:50 min/miles 

Nike Pegasus 28+ Miles: 10.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.003.0010.15

3.10 mile warm

24 X 200m @ 30-32 pace w/30 second revovery

3.30 mile cool 

LunarRacer 2 Blue Miles: 3.75Lunar Racer RED Miles: 6.40
Weight: 0.00
Comments
From Jake K on Wed, Jan 25, 2012 at 10:12:14 from 155.100.226.54

Thats some speed work!!

From Ben VanBeekum on Wed, Jan 25, 2012 at 10:16:25 from 67.169.246.116

Hey Jake.

When you are in Marathon training do you usually do a 12 week plan or less or more. Just trying to figure out when to start training for a spring marathon without blowing up.

From Jake K on Wed, Jan 25, 2012 at 10:21:01 from 155.100.226.54

I think if you are going to taper 2-3 week, then 12 weeks is probably ideal. That gives you a 9-10 week buildup. More than that, and you'll risk getting stale. Better to be a tiny bit undertrained than overtrained. I'm 12 weeks out from Boston right now - so I'm going to get into more serious marathon training mode in about another week - giving me about 8 weeks to build up, then a taper.

From Ben VanBeekum on Wed, Jan 25, 2012 at 10:23:12 from 67.169.246.116

Awesome man thanks for the Advice!! Boston huh, love that course. Best of luck!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.000.0013.05

A.M.

Man I was blown this morning!!! Legs took more of a beating than I thought from yesterdays workout. I felt great for 30 minutes, then the legs came off.

avg pace was around 7:00 min/pace should've been around 7:30 pace and that could have been part of the heavyness.

 P.M.

4.35 miles around North Ogden and Pleasant View

6:56 min/miles 

Nike Pegasus 28+ Miles: 13.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Nike Pegasus 28+ Miles: 8.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.250.000.0010.25

Struggled on this run. Legs felt good but my stomach was ROCKED!!! Hit the bathroom 5 times in the first 40 minutes. Last half hour was great but tired from all the stop and go.

70 minute run avg pace 7:02 min/miles 

Nike Pegasus 28+ Miles: 10.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.4011.000.000.0014.40

LONG TEMPO

3.30 mile warm

11 mile tempo @ 6:00 min/pace

splits- 6:01; 5:59; 5:53; 5:57; 5:59; 6:00; 6:02; 6:04; 5:55; 5:59; 5:42

.10 cool

overall great run. Freezing cold this morning, my face was numb for the majority of the run. Miles 6-8 were slight up hill but good to see the effort was still around 6:00 min pace.  

Nike Pegasus 28+ Miles: 14.40
Weight: 0.00
Comments
From Jake K on Sat, Jan 28, 2012 at 23:11:56 from 67.177.21.60

Solid tempo - Getting used to putting in a strong effort for over an hour will pay big dividends.

From Ben VanBeekum on Sun, Jan 29, 2012 at 17:48:44 from 70.103.189.14

Jake if i wanted to run a sub 2:25 marathon in the spring. For the tempo that is longer than ten miles, What pace should i shoot for?

From Jake K on Sun, Jan 29, 2012 at 22:08:13 from 67.177.21.60

I would shoot for MP (5:30-5:40) depending on the profile of the run - maybe a little slower than MP or right at it on flat roads. I would say that you don't want to do too many in the 10+ range though. Workouts like 2 x 5 or 3 x 3 @ MP are good way to practice MP running w/out beating your legs up too much.

From Ben VanBeekum on Mon, Jan 30, 2012 at 01:12:22 from 67.169.246.116

thanks Jake for taking time to give me advice I really appreciate it a ton. Still trying to figure this marathon thing out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.450.000.000.0013.45

A.M.

Literally ran like crap this morning. Stopped 4 times for bathroom breaks. Getting a little frustrated. Would like to get this issue figured out sooner than later.

Ran from North Ogden Nature Center and did the original Loop.

avg pace slightly over 7 min/pace. 

 

P.M.

4.15 miles easy on the TM.

avg pace 7:15 min/miles 

Nike Pegasus 28+ Miles: 13.45
Weight: 0.00
Comments
From Superfly on Tue, Jan 31, 2012 at 18:52:42 from 74.211.21.81

I think sometimes the body just goes through a spell where you really can't control things. Maybe the immune system is down or something and that's the way your body deals with it. IDK... I've been there too many times and still don't have a solid answer myself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.004.000.008.65

2 mile warm

4 mile tempo @ 5:20 pace

splits- 5:18; 5:18; 5:17; 5:12

2.65 cool 

Nike Pegasus 28+ Miles: 8.65
Weight: 0.00
Comments
From Jake K on Wed, Feb 01, 2012 at 10:37:39 from 155.100.226.54

I would say that is more like 5:16 pace! :-) Nice tempo. You are really looking strong in these workouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.000.000.0013.35

Nice easy recovery run from the Nature Center in North Ogden with Bret.

avg pace 7:30 min/miles 

 

P.M

30 min run on the treadmill

4.5 miles @ pace 6:45 min/miles 

Nike Pegasus 28+ Miles: 13.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.003.109.30

Track Workout

3.20 mile warm w/strides

5X 1000 @ 74 pace w/ 2 min jog

3.00 mile cool 

Started a new stretch routine. Includes more dynamic stretching instead of static. Not going to lie saw the benefit but a little sore today. Definitely not that flexible.  

Asics Hyper Speed 4 Miles: 3.10Nike Pegasus 28+ Miles: 6.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

76 minute run on the TM. Ran the last bit of the Ogden Marathon Course.

Avg pace 7:15 min/miles 

Nike Pegasus 28+ Miles: 10.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.000.0014.40

1:40:00 minute run. Conversational pace, nothing fancy.

pace was slightly under 7:00 min/pace. 

Nike Pegasus 28+ Miles: 14.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

A.M. 9.35 miles on the TM

avg pace slightly under 7 min/pace

 

P.M.

4.30 mile easy

avg pace 7:13 min/miles 

Nike Pegasus 28+ Miles: 13.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.004.5010.70

Track Workout

3.20 mile warm w/strides

4 X 1600 @ 76 pace w/ 3 min recovery jog

3.00 mile cool

 total miles-10.70 

Lunar Racer RED Miles: 4.50Nike Pegasus 28+ Miles: 6.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

75 minute run on  the TM. Didnt figure average pace. just ran off feel. 

Nike Pegasus 28+ Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Felt like garbage this morning on my run. Probably due to the fact that I was up until 1:30 taking care of a sick 3 year old. 

70 minute run.

 

Nike Pegasus 28+ Miles: 9.50
Weight: 0.00
Comments
From Logan Fielding on Thu, Feb 09, 2012 at 21:38:05 from 74.211.12.125

I will be in Logan this Saturday visiting family. I don't know what your plans are but it would be fun to maybe meet up for a run. I could meet you in Brigham City (not very good running though) or I could maybe convince Katey to let me come down to North Ogden. Let me know if you want to try and coordinate something.

From Ben VanBeekum on Fri, Feb 10, 2012 at 16:52:17 from 67.169.246.116

Logan I would love to meet up for a run. But I have the 1st race of the Winter Racing Circuit tomorrow morning so I will be up in Ogden doing that. Sorry man!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.020.000.000.009.02

Met up with Riley, Jon and Bret. Ran from the N.O. Nature Center

avg pace slightly under 7 min/pace 

Nike Pegasus 28+ Miles: 9.02
Weight: 0.00
Race: WRC 5K (3.1 Miles) 00:16:58, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.050.003.100.0010.15

WRC 5K

Let the HILL RUNNING begin!!!

The Winter Circuit just isnt the same no more. Loved it when you could show up and have a good group of guys to run with. Don't get me wrong I love seeing everybody up there and talking to all the runners. But a couple years back it was an awesome showing from the FRB. You had Jon, Cody, Chad, Sasha, Paul and many others. I don't know the Circuit is great winter training and maybe thats how I should approach it.

Anyways now that I have pored my heart out. The race went really good, for me I am not a really good hill runner so I try to just position myself and hope for the best.

First mile all gradual up, managed a 5:28

second mile has 2 steep climbs and and a bombing section of downhill- 5:48

3rd mile has a little section of climbing but majority of it is down- 5:12

Overall time was 16:58. Good race for myself, but no the best. I guess a positive would be is that I managed about 20 seconds faster than last year.

Next race is in 2 weeks. 

Lunar Racer RED Miles: 3.10Nike Pegasus 28+ Miles: 7.05
Weight: 0.00
Comments
From Tara on Sat, Feb 11, 2012 at 13:50:19 from 75.169.154.92

Nice race Ben! That is a hard course!!

From Paul on Sat, Feb 11, 2012 at 14:25:31 from 184.96.141.187

Pretty good time on that course. Nice work.

From fiddy on Sat, Feb 11, 2012 at 15:17:16 from 97.126.211.101

Excellent run on that course.

From Jon on Sat, Feb 11, 2012 at 15:24:59 from 98.71.181.5

Yeah, that is a great time on the course. Sorry we aren't there to push each other anymore- we really did have a good group for a while. Just gotta get Albert up there with you.

From Fritz on Sat, Feb 11, 2012 at 16:05:30 from 65.100.192.74

Nice job Ben. I hear those Strider's courses are tough. Unfortunately the SLCTC Winter Series dilutes the competition and many people in SLC probably pick the SLCTC series because it's closer.

From Cody on Sat, Feb 11, 2012 at 17:46:48 from 67.177.0.196

Ahh, those were the days....Such horrible memories of that course. I do miss it though. Great job today! That is a fast time on that course. Looking good.

From Kam on Sat, Feb 11, 2012 at 18:33:52 from 67.2.33.164

One thing is certain, the course is perfect for horrible memories. The race director had a sadistic streak 3.1 miles long.

From Steve on Sat, Feb 11, 2012 at 19:07:41 from 66.87.67.247

Great race! I've enjoyed doing no races this winter, but I do miss that circuit. See you at the half

From Jon on Sat, Feb 11, 2012 at 20:46:26 from 98.71.181.5

It's a good thing Cody isn't running the series this year. I hear it took him 2.5 hours to run less than 6 miles today!

From Ben VanBeekum on Sun, Feb 12, 2012 at 18:50:34 from 67.169.246.116

Thanks everybody for the congrats!!!

Jon ya I am glad that Cody didnt come. I love to watch all the finishers and I don't think there is that much time in the day for me ;)

@Fritz- you should come to Ogden for one of these races. It would be fun running with ya for a little bit. Should come run the WRC Half. First part of Ogden usually good times.

From Jake K on Sun, Feb 12, 2012 at 20:04:23 from 72.201.142.201

Nice race Ben. These courses must be as tough as advertisied - you've been running 17 minute 5K splits on long tempo runs :-)

You're off to a great start this year - keep it going!!

From DaleG on Thu, Feb 16, 2012 at 02:58:45 from 152.216.11.5

Nice job, Ben. I used to like doing the series, but at one point, I started dreading each race, so I decided to take a break from it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Run on the TM.

avg pace was slightly under 6:45 pace. Felt a little sore when I started from sats. 5K but legs loosened pretty quick. 

Nike Pegasus 28+ Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.003.7510.00

3.15 mile warm

Track workout

1X 200 w/ 2oo meter jog

1X400 @ 70 pace w/90 sec

1X800 @ 72 pace w/2 min recovery

11X400 @ 70-72 pace w/90 sec recovery

3.10 mile cool

 total miles- 10 miles 

Nike Pegasus 28+ Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

Easy run on the trails this morning. Pretty cool run being in the Mountains with some snow coming down. 

pace was around 8 min/miles 

 

P.M.

6 miles @ 6:57 pace on the TM. Ran the last 6 miles of the Boston Marathon Course. 

Nike Pegasus 28+ Miles: 13.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.000.000.0011.15

Ran the WRC 10 miler after class. Met up with Cam Harvey. Good run, did some 200 meter intervals on the hills. Felt really strong today. Hopefully this will carry over to next saturdays race.

avg pace 7:15 min/miles

Nike Pegasus 28+ Miles: 11.15
Weight: 0.00
Comments
From Tara on Fri, Feb 17, 2012 at 15:23:32 from 159.212.71.25

Hi Ben.

I am sitting here in the ER with Becca and Dave who tell me you work here too. I work in Crisis once a week, but mostly on the adult unit as one of the therapists. I will have to formally meet another FRB member here at work! And we are both doing the WRC. Small world.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.004.001.0010.75

TEMPO RUN w/INTERVALS

3.50 mile warm

4.00 mile tempo

5:27; 5:24; 5:20; 5:15

.50 mile jog then jumped into

4X400 w/400 meter jog.

1 mile cooldown

Nike Pegasus 28+ Miles: 5.25Saucony Hatori Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Met up with Riley Cook for a 90 minute run from Rainbow gardens. Nice loop down the parkway and through the ghetto of Ogden. 

avg pace was 7:30 min/miles


Nike Pegasus 28+ Miles: 12.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.005.5010.25

TRACK WORKOUT w/Jon and Riley @ 21st St. Pond

2.50 mile warm w/strides

3 Sets of 800, 400, 200, 1000

800 @ 75 pace w/2 min rec. 400 @ 68 pace w/90 rec

200 @ 30-32 pace w/1 min rest 1000 @ 75 pace w/set rest @ 3 min

4X400 @ 68-70 pace

2 mile cooldown

totol miles- 10.25

Nike Pegasus 28+ Miles: 10.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.550.000.003.259.80

3.30 mile warm

TRACK WORKOUT w/Manny Cypers

promised a buddy to do a track workout with him today. I was pretty interested to see how my legs would respond to yesterdays workout.

Paces were around 5K and Tempo.

4X800 @ 80 w/2 min recovery

5X400 @75 w/90 second recovery

3 mile cool.

total miles- 9.80 miles

Nike Pegasus 28+ Miles: 9.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

A.M.

Nice and Easy recovery run in North Ogden. Nice this morning, wore shorts and long sleeve shirt. No gloves or beanie.

avg pace 7:20 min/miles

P.M.

4.25 on the TM before heading off to work.

Nike Pegasus 28+ Miles: 13.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Easy run in the crazy  WIND here in North Ogden. Legs were still a little heavy. Hoping they will come back around for this weeks 10K for the WRC. 

avg pace was 6:55

Nike Pegasus 28+ Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Broke out a new pair of Nike Pegasus this morning. Very comfortable didn't realize how broken down my shoes were.

Easy run on the TM. avg pace 6:55 min/miles

Nike Pegasus 28+ White Miles: 9.50
Weight: 0.00
Race: WRC 10K (6.25 Miles) 00:34:32, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.006.250.0013.65

WRC 10K

One more race down in the brutal hills of Ogden. Woke up this morning feeling really good. Had a powerbar for breakfast and some IronMan Perform, settled perfect. Got to the Dee a little after seven and met up with Riley Cook for a 3 mile warm up with 4X100 meter strides . For the last mile on the warm we ran mile 5-6 on the course. This section of the course is probably the hardest due to the fact that it is all up hill. Not only was it up hill, we had a serious head wind, was not going to be fun at all today.

Okay so the first mile of the race the plan was to take it easy up the first hill and slowly get  into the groove and have a good race. Well thats not what happened, Albert Wint came blowing past me up the hill and was pushing the down hill hard. I think for the majority of the downhill we around 4:30 to 4:45 pace. My first mile was 5:15 and Albert had at least a 5 second lead. Mile 2 was the same steep and gradual downhill, Albert still was pushing the pace. I knew I needed to stay relaxed and keep him in sight, by mile 2 was about 2 seconds back and hit a 4:42 second mile.

There is a section of the course where it goes from straight down to a gradual up and that is where I took the lead. Talking to Albert afterwards he said he went out way to hard and plans to race a little different in the 10 miler. My goal was to hit the downhill as hard as I could the next mile to try to get a good gap before the uphill section. By mile 3 I had a 15 second lead and hit a 5:20 mile. At the 5K I was 15:42, now the race gets hard the last 5K of the course is all up hill until you hit the mile 6 marker. The next 2 miles just wanted to average under 6 min pace mile 4 was 5:40 and mile 5 was 6:10.  Last mile was the worst but the great thing was that the wind had died out and was able to maintain an okay pace up the last hill. Mile 6 was 6:13. For the last .25 I hit a 70 for the split.

Great race for me I thought I was in the best shape of my life in 2010 when I last won this race and my time was 35:02. So great to see that I hit a 30 second PR for this course. Things are looking up for the upcoming year if I can stay healthy!!

Lunar Racer RED Miles: 6.65Nike Pegasus 28+ Miles: 7.00
Weight: 0.00
Comments
From Jon on Sat, Feb 25, 2012 at 11:20:49 from 74.177.120.222

Another win and great time on that tough course. Nice work, Ben.

From Tara on Sat, Feb 25, 2012 at 11:53:31 from 75.169.155.128

Wow, great paces. That is very promising to have a PR from last year. I agree, you are off to a great season. That last 1.5 was brutal. I could have walked and got the same result. The WIND! Nice to see you have someone to push you a bit. Nice job taking it all. What does the winner get for the series? Did you win it last year?

From Bonnie on Sat, Feb 25, 2012 at 13:18:16 from 64.119.33.134

Awesome, that is one tough course!

From Adam RW on Sat, Feb 25, 2012 at 13:54:17 from 67.182.248.141

Very nice race.

From Rob Murphy on Sat, Feb 25, 2012 at 13:56:01 from 76.27.122.13

Absolutely a great race. Two for two right?

From Holt on Sat, Feb 25, 2012 at 15:02:14 from 67.2.243.12

Those hills are going to make you a beast on the marathon! Nice job.

From Jake K on Sat, Feb 25, 2012 at 17:47:24 from 67.177.21.60

You are crushing the winter series - nice racing Ben!

From Andrea on Sat, Feb 25, 2012 at 19:35:06 from 67.177.21.60

Great race this morning. That series seems to have some brutal courses! I bet it feels good to know you are way ahead of where you were last year and on target to have a great racing season.

From Oreo on Sat, Feb 25, 2012 at 23:20:44 from 174.27.180.121

Awesome. Great job.

From Superfly on Sun, Feb 26, 2012 at 15:48:57 from 74.211.21.81

Ben your improving daily on an already fast man/running machine. I've never had the desire to come run those tough "hilly" races around Ogden. Good job man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.000.000.0010.65

Easy run on the TM. Quads were a little tender today from Saturdays 10K. 

avg pace was a little under a 7 min pace.

Nike Pegasus 28+ White Miles: 10.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Nike Pegasus 28+ White Miles: 9.20
Weight: 0.00
Comments
From Steve on Tue, Feb 28, 2012 at 19:33:00 from 107.17.195.32

Hey Ben, I'm scoping out the Utah Valley vs the Ogden marathon this year. What's your take on the two courses. Which is faster?

From Ben VanBeekum on Wed, Feb 29, 2012 at 08:52:15 from 67.169.246.116

Steve- I really enjoyed the Utah Valley Marathon last year. I would say if you are a solid downhill runner then Utah Valley is a great course. It really reminds me alot of the St.George. Also if you call Hyrum Oaks the race director of Utah Valley and tell him you are shooting for a sub 2:30 he will most likely comp you into the race.

From Steve on Sat, Mar 03, 2012 at 22:02:20 from 66.87.67.174

Thanks, he got me into a few of his races this year, I just need to decide what to commit to

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.004.0014.90

A.M.

TRACK WORK

2.80 mile warm w/strides

8X800 @ 72 pace w/2min recovery  jog

Hit the first 3 around 2:28, 4-7 was 2:24 and last was 2:21

3 mile cooldown

total miles- 10.40

Workout felt good. Breathing was a little off today but the legs felt good through the workout. Confidence is growing with every track workout. Just need to work on endurance for the long run.

P.M.

 4.50 miles on the TM before work.

30 min run/avg ace 6:40

Nike Pegasus 28+ Miles: 14.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Man what a terrible run today. Wind and Snow, with every step it felt like I was sliding back 2 steps. Ended up doing six miles on the WRC 10K course then dropped down into Bues Pond to get out of the wind ended up doing 4 miles down there.

Overall pace was 7:20 min/miles

Nike Pegasus 28+ Miles: 10.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.550.000.000.0010.55

A.M.

Easy on the TM.

avg pace 7:08 min/miles

 

P.M.

Nike Pegasus 28+ White Miles: 10.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.155.000.000.0017.15

Met up with Ken Richardson and Riley Cook out in Riverdale for a long run, We ended up starting at Weber State and left a car at the Parker Lane Trail head. 

Run consisted of 11 miles at conversational pace then 5 mile tempo at Marathon pace.

splits were 5:37; 5:24; 5:15; 5:23 and 5:29 had to stop at mile 5 for a quick bathroom break. Overall pretty happy with todays result.

Long runs are a work in progress, but legs felt good for majority of the run.

Avg pace was 6:30 min/miles for whole run.

Nike Pegasus 28+ White Miles: 17.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.559.000.000.0011.55

Marathon training has begun and time to incorporate some marathon paced runs into the workout routine. Ended up doing a 1 mile warm with 9 mile tempo @ a little slower than marathon pace.

splits were 6:00; 5:54; 5:48; 5:43; 5:39; 5:35; 5:32: 5:30; 5:28

I like this run a lot the first couple miles are a little slower. But gets the body into a rythem to finish the later miles strong.

1.55 cool

 

Nike Pegasus 28+ White Miles: 11.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.950.000.000.0010.95

Easy run on the WRC 10 mile course. Legs were pretty heavy today from yesterdays tempo. Managed to get through the hills though, great weather for running today. Shorts and short sleeve shirt with arm warmers.

avg pace was 7:25 min/miles

Nike Pegasus 28+ White Miles: 10.95
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.850.004.001.5011.35

Tempo run/Fartleks

3.35 mile warm

4 Mile Tempo @ 5:22 pace

splits- 5:23.84, 5:23.81; 5:23.95; 5:19.38

pacing felt great. splits were right on.

6X400 @ 74 pace with 400 jog for recovery

1 mile cool

Total miles- 11.35

Nike Pegasus 28+ Miles: 11.35
Weight: 0.00
Comments
From Jake K on Wed, Mar 07, 2012 at 12:31:37 from 155.100.226.54

Nice workout. Adding in a little speed at the end of a tempo is a good way to get in a little extra bang for your buck.

From JPark on Thu, Mar 08, 2012 at 22:01:51 from 174.52.34.169

You're looking great man. What marathon are you targeting? UV? Ogden?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No Run Today!!! Had a good streak of solid weeks going but 2 midterms today @weber just was to much.

Probably a good thing One extra day of rest might be beneficial hopefully???

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

easy miles on the TM.

avg pace 6:40 min/miles

last mile @ marathon pace

Nike Pegasus 28+ White Miles: 9.00
Weight: 0.00
Race: Winter Racing Circuit 10 mile (10 Miles) 00:56:51, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0010.000.000.0017.00

Well another race down for the WRC. Next race is the Half Marathon on April 7th. It will be good to have a month to get some solid miles in and build some endurance on the long run.

For this race it is by far the hardest race out of the whole Circuit. Total vertical gain is over 900 feet and total over 1900 feet of total elevation change.

Warmed up for 5 miles was planning from the beginning to use this one as a solid long tempo run. As I was warming up my GPS died on me so I was scrambling to get any type of watch to run the race with. So thanks to Mark from StrideRacing who donated his watch to me for the race.

Mile spits my be off a little because it is coming from memory since I don't have Mark's watch with me. First mile I wanted to just get into a rhythm and stay conservative, I think we hit 5:26 the first mile and was about 11 seconds slower than the 10k. I thought for sure with a slower mile I would be back a little bit from the lead guys but was in first. Second mile was 5:01.19 seconds slower than the 10K by now it was me and Albert Wint and Riley.

For me this is where the race started coming together and the legs started feeling good. Mile 3 and 4 were 5:10 and 5:30 faster than the 10K. By the time I hit mile 4 one of my buddies was out on the course said that I opened a huge gap on the other 2 guys so that was good to here. Mile 5 was 6:05. Again faster than the 10K. I didnt catch my 6 mile split but I know at 10k I had a faster split for the 10 mile course by 15 to almost 20 seconds. 

mile 7 was the big one this is where you get most of the climbing I hit a 6:40 mile and was glad that the majority of the hills were over. mile 8 was 5:01, steep down from all the climbing and mile 9 was mostly down with a small climb in the middle managed a 5:25 and again the last mile not sure what the split was but overall time was 56:51 about a 5:40 pace

For me that was almost a minute PR on the course. Ended up putting another minute on Albert for the overall lead for the Circuit. On a side note this is the second time I have ran without a GPS in a race and I have 2 PRs so I am thinking that the garmin is holding me back a little. So I might be done with it at least for races, just sayin.

Again glad for the overall result got 17 miles on the legs today which felt more like 20+ with the hills. I am really glad how training is going. My body has responded well with all the workouts that I have thrown at it. Solid week of workouts about 25 miles of workouts on the legs, and feel great. Well the hills are done and on to the Half, hopefully I can knock down a PR on that course also!!


Lunar Racer RED Miles: 10.00Nike Pegasus 28+ White Miles: 7.00
Weight: 0.00
Comments
From Jacob Flaws on Sun, Mar 11, 2012 at 12:11:00 from 91.19.149.152

solid race!!!

From Jake K on Sun, Mar 11, 2012 at 16:05:16 from 72.201.142.201

Another strong effort Ben. You are looking good. Lots of quality miles this week - the efforts are going to payoff BIGTIME when you get on a FAST course!

From Jon on Sun, Mar 11, 2012 at 17:25:45 from 98.84.69.209

Wow, Ben, running strong. Good time for that tough course. I always hated when the series moved up the canyon since I did better on the steep hills- sounds like you are opposite (even though you still kick butt on the hills).

From Oreo on Mon, Mar 12, 2012 at 09:04:13 from 206.81.136.61

Sweet Race. Looks like you were firing on all cylinders!!

From Superfly on Mon, Mar 12, 2012 at 19:29:48 from 74.211.21.81

Your a winning machine. Good job up there. All these hard circuit races are going to have you primed and ready to rock Ogden come May. Keep it up man- looking forward to seeing the continued dominance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

Recovery run on the TM avg pace 7:22 min/miles.

Legs felt really good, no tightness, soreness, a little heavy which is expected.

Overall I feel really good.

Nike Pegasus 28+ White Miles: 4.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.450.000.000.0013.45

9.30 miles easy on the TM. Weather is great outside, I need to start getting my lazy butt out of bed to get in a run outside before my wife goes to work.

avg pace 6:58 min/miles

 

p.m

4.15 on the TM. a

avg pace 7:15 min/miles

Nike Pegasus 28+ White Miles: 13.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

70 min run on the TM. Really need to get outside on the roads, but really enjoying sleeping in a little longer than usual. Feels like I have a lot more energy for my runs

avg pace 6:44 min/miles

Nike Pegasus 28+ White Miles: 10.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.350.005.000.759.10

2.10 warm w/strides

5 mile tempo 

Splits- 5:25; 5:13; 5:09; 5:19; 5:24

200 meter jog then straight into 6X200 @ 34 seconds w/200 recovery jog.

.40 mile cool

total miles-9.10

Nike Pegasus 28+ Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

Easy run on the Canal Road in North Ogden. Pretty interesting I ended up dropping down off the canal on this trail I have never been on, the trail was about a mile long is all. But pretty cool features, the trail took me to some rock cliffs, got to say it was pretty cool!! felt like I was in a whole new world, but still in North Ogden.

 6:53 min/miles

p.m.

30 minute barefoot miles. Love the way the Minimus feels!!!

7:18 min/miles

NewBalance Minimus Miles: 4.05Nike Pegasus 28+ White Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy miles today on the canal Rd. Ran With Bret and Bryant Jensen, Bryant is down from Flagstaff for spring Break, good to run with him again.

Cut run short due to a Dr. Appointment to get a good old fashion Physical for my athletic training program.

 

P.M.

Basketball game, good cross training.

Nike Pegasus 28+ White Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.105.000.000.0018.10

Good solid long run. Goal for today was just to get some distance on the legs and start building more endurance for the Marathon. So for today I decided that every other mile was going to be at Marathon pace. 

Got about 5 miles of marathon pace in, instead of 9 miles which was the original plan. But to be honest the wind was BRUTAL today. The route I was doing was unfortunately straight in my face so I felt like I was beating myself up more than I should've.

But 18 miles on the legs which I am grateful for. Great mileage for me this week, ready for a day of rest.

Nike Pegasus 28+ White Miles: 18.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

65 minutes on the treadmill. I guess winter wants to go out with a BANG!!! 

Legs felt good today. Having a little tightness in my piriformis but nothing to serious.


Nike Pegasus 28+ White Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Slow going  today. Hit the trails above Weber State and all I have to say is that it was Freezing!!! and wasn't prepared, totally under dressed.

avg pace 7:50 min/miles

Nike Pegasus 28+ White Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.005.0011.35

Track Workout

3.40 mile warm

5X1600 @ 75 pace w/2min recovery

splits- 5:01; 4:59; 4:57; 5:04; 5:03

Workout felt good. Was a little nervous that pace was a little to fast but managed just fine. The last mile was a little hard, wheezing a little bit, but glad it was right where I wanted the split to be.

2.50 mile cool

total miles-  11.35

Lunar Racer RED Miles: 11.35
Weight: 0.00
Comments
From Jake K on Thu, Mar 22, 2012 at 12:23:40 from 155.100.226.54

Nice repeats Ben!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Met up with Cam Harvey @WeberState for a nice easy 60 minute run. Weather was fantastic!

avg pace 7:09 min/miles

Nike Pegasus 28+ White Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nike Pegasus 28+ White Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.458.003.000.7519.20

LONG RUN/TEMPO/HILL REPEATS/INTERVALS

3.75 mile warm

8 mile tempo run @ 5:40 pace.

splits-5:36; 5:40; 5:37;5:38;5:43; 5:49(straight into the wind) 5:47; 5:51.

1.20 mile cool

6X200 hill repeats @ 38 seconds w/200m jog

.50 mile cool

3X1600 meter @ 5:30 pace w/.10 jog

splits 5:29; 5:31; 5:31

1 mile jog home

MAN! good to have this one under the belt. Overall felt really good, had some side/back pain for most of the workout. Could've been from lifting furniture yesterday. Could have been more prepared with liquids, was warmer than I thought. But great workout!!

Lunar Racer RED Miles: 19.20
Weight: 0.00
Comments
From Rob Murphy on Mon, Mar 26, 2012 at 09:11:03 from 205.127.70.66

That's truly an impressive workout!

From Jake K on Mon, Mar 26, 2012 at 09:21:26 from 155.100.226.54

That really is a great workout. Talk about touching all the systems!!

From Ben VanBeekum on Mon, Mar 26, 2012 at 12:23:39 from 67.169.246.116

Thanks guys. Trying to mix things up hopefully it will benefit for a spring Marathon.

From Superfly on Wed, Mar 28, 2012 at 10:27:31 from 74.211.21.81

Killer workout Ben. Sub 2:30 for sure at O'town. I'm excited to see what this year bring you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Easy run on the TM.

avg pace 7:15 min/miles

Nike Pegasus 28+ White Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Ran from Weber State to South Ogden. Looped through Uintah and Back to Weber.

avg pace 6:54 min/miles

 

Nike Pegasus 28+ White Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Decided to do an easy run today due to lack of time. Planning on hitting a hard workout tomorrow. Run felt good, wind is still blowing out of the southwest, the wind has been constant for at least 3 weeks now.

avg pace was 6:58 min/miles

Nike Pegasus 28+ White Miles: 9.05
Weight: 0.00
Comments
From Jake K on Wed, Mar 28, 2012 at 11:30:42 from 155.100.226.54

You are right, it really has been about 3 weeks of CONSTANT wind from the south.

On the bright side, if we had been getting this wind from the north, it would be 20 degrees cooler everyday. So I guess I'll take it! But I'll also be happy when it lets up a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.006.2511.65

Track Workout

2.50 mile warm w/strides

5 X 2K @ 78 pace. 3min jog recovery

2.30 mile cool

total miles- 11.65

NewBalance Minimus Miles: 11.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

A.M

6.00 miles on the TM then off to the Library to study.

P.M.

Snuck in 3.50 miles then off to study for a Big BioMed test tomorrow.

Nike Pegasus 28+ White Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

50 minute run on the TM. Cut it short to get my son to his first Spring soccer game!!

Legs feel great, excited for a day off tomorrow. Planning on a 90 minute run on Monday with 4 mile tempo @ goal half marathon pace. Then a mini taper during the week to get ready for the Half this upcoming weekend. Would love to run well. Hopefully this race will give me an idea on what needs to be done to get that sub 2:25 in Ogden!!

Nike Pegasus 28+ White Miles: 7.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.004.000.0013.20

Good Monday workout to start the week.

6.20 mile warm

4 mile tempo. Splits- 5:22; 5:20; 5:12; 5:10

3 mile cool

Workout felt good. Had a little tightness in my piriformis, it's been going on a couple of weeks so if anybody has any ideas on how to release that tightness let me know.

Excited for this Saturday hopefully the weather will be good up there, usually there is a nasty headwind around Pineview but the race is also a week later this year.

Lunar Racer RED Miles: 13.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.850.000.000.008.85

Easy miles on the Skyline trail above Weber State.

avg pace 7:50 min/miles

Nike Pegasus 28+ White Miles: 8.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.850.000.001.509.35

3 mile warm up w/strides

12 X 200 @ 30-31 pace w/200 float

3.35 cool

Couple more easy runs in the next  2 days til the WRC half. I have high hopes for this race, hopefully the body can respond.


Nike Pegasus 28+ White Miles: 9.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Trails above Weber State. 

Avg pace 7:30 min/miles

Nike Pegasus 28+ White Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.000.000.004.65

2 mile warm

1 mile @ Half Marathon pace

split- 5:13

1.65 mile cool

Nike Pegasus 28+ White Miles: 4.65
Weight: 0.00
Race: WRC Half Marathon (13.11 Miles) 01:11:24, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.700.0013.110.0014.81

The WRC half was a cold one to start. 16 degrees at the beginning of the race was a little much for the beginning of April. But as we got running it was actually perfect running weather. 

For me this was one of my "A" races for the year leading up to the Ogden Marathon. After this weekend there is only 5 more weeks of tough training. So good timing to evaluate and adjust my training schedule accordingly if I needed to.

So beginning of the race it was nice to talk to people from the Blog. Talk to Steve Anderson for a little bit, we were saying for some reason this race always blows us up but I think both of us today can say we were happy with our results.

Warm up was 1.70 miles, the buses were running late so the warmup was shorter than I wanted.

Mile splits-

1-5:15- Riley and I were saying lets take the first mile easy to get warm and then go from there. Both of us didn't take heed to our advice.

2-5:18- Race was seperated down to Riley, Alfred, and I.

3-5:16- Legs are feeling good  and getting into a rhythm. Still the 3 amigos together

4- 5:15- Still feeling good now just sown to Riley and I. I told Riley at this mile, both of us a re going to have a killer race or we are slowly digging our graves.

5- 5:18- Both of are still Rocking it. Riley told me that my head looked 10 times bigger than     his in our shadow because of my long hair. Made me laugh!!

6-5:23- little slow but not bad. Got a drink at this mile and made sure I got all the fluids down.

7- 5:19

8- 5:17- still feeling good, but the rolling hills are coming and for some reason I don't do to well and mentally they get to me. So here we go!!

9-5:41- And the first one got to me. Riley pulled ahead by about 10 seconds. So his split was a bit slower also.

10-12. 5:32; 5:46; 5:45. Legs are feeling great I just couldn't attack the uphills on the rollers today. By now Riley had about a 300 meter lead. And I was in no mans land. Trying to stay positive and finish strong.

13- 5:41

.11- 34 seconds

Finishing time was 1:11:24.

Good race to everyone. Want to say Congrats to Riley on his great race!! Want to wish Steve the best of luck in Boston next week!! Steve you will tear it up!!

Evaluating this race I think I attacked it smart. Felt comfortable the whole run, never felt winded and tired. Hitting the rollers in the valley got to me again. But during a Marathon those would be great splits to maintain so I am really not that bummed about it. I will go to the Valley in the next couple of weeks and hit some long paced tempo runs on the rollers to get my confidence going. 

On the positive. Running a 1:11 in April for me is great, hit some good sub 5:20 splits for almost 9 miles. I think with a little more volume on the legs I can manage that for a entire half before the year is over with. Lastly I know training is going well, going to stick to my upcoming training schedule. I know that sub 2:25 is reachable!!

One more race to go to finish off the Series!!!


 


Lunar Racer RED Miles: 14.81
Weight: 0.00
Comments
From Jon on Sun, Apr 08, 2012 at 09:59:24 from 74.177.96.130

That's a great time for an early season half. Nice work, Ben.

From Jake K on Sun, Apr 08, 2012 at 11:23:58 from 67.177.21.60

Really good race Ben! Perfect consistency down the first part of the course. 1:11 in early April on that course is a great indicator of what is to come for you this year... great things! I think 2:25 is definitely in the cards for you!

From Tara on Sun, Apr 08, 2012 at 16:03:23 from 75.169.137.123

Wow Ben, that was a great race for you. I am impressed with your even splits considering the rollers. Do you ever use the course tool? I agree, you are in a great spot this spring! Fun to watch. Good luck with training in the next few weeks and I'll see you at the 30k. BTW my legs already feel 100% better than they did coming off that 10 miler. Sheesh.

From Rob Murphy on Sun, Apr 08, 2012 at 16:17:17 from 24.10.249.165

Very nice time Ben!

To match Steve you will need to find a half marathon that "always blows you up" to race the week before Ogden.

From Superfly on Mon, Apr 09, 2012 at 12:15:35 from 74.211.21.81

Good job Ben. Those rolly pollies are harder than they look. Great splits. Can't wait to see you roll Ogden up. Stay healthy and thirsty my friend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.000.000.0013.35

Easy run on the Ogden River Parkway.

Avg pace 7:15 min/miles

 

P.M.

4.20 miles before heading off to school.

Lunar Racer RED Miles: 9.15Nike Pegasus 28+ White Miles: 4.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.000.000.0012.90

Easy run @WeberState 

avg pace 6:49 min/miles

 

P.M.

easy 4 miles before heading to work.

avg pace 6:55 min/miles.

Found a Gold coin on my afternoon run today. To bad it's only worth $1!!

Nike Pegasus 28+ White Miles: 12.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.005.0010.90

TRACK WORKOUT

2.55 mile warm

5X1 mile @ 75-77 pace

splits- 5:08; 5:02; 5:02; 4:57; 4:59

2.75 mile cool

total miles for workout- 10.90

Great workout for today. Way excited with the results, especially with some residual fatigue from Saturdays race.

Lunar Racer RED Miles: 10.90
Weight: 0.00
Comments
From Superfly on Fri, Apr 13, 2012 at 15:17:48 from 74.211.21.81

Ouch! Killer miles man. Way to hammer so soon after a race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.000.000.009.15

Easy run @Weber State.

 

Nike Pegasus 28+ White Miles: 9.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Nice run on the TM, off to the library to study for 7 more finals.

avg pace 6:58 min/miles

Nike Pegasus 28+ White Miles: 9.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0510.000.000.0020.05

LONG TEMPO 

Met up with Nate Baldwin at Rainbow Gardens just right off of 12th St. 

We started our run right at Mile 23 of the Ogden Marathon Course and ran the course in reverse. straight up the Ogden Canyon. I ran to mile 15 of the course stopped for a second, took a gel, then started a 10 mile tempo down to mile 25 of the Course.

Dont have the split right now, I used Nate's GPS and forgot to right them down.

Avg pace was 5:33, honestly best 10 mile tempo I have ever had. After the first mile I just got into a rhythm and just rocked it. The only time I got tired was around 9.75 of the tempo, because mentally I knew I was almost done. Training is going well right now and this run is just has just added to my confidence of running a good Ogden.

2.30 mile cool to end the run

Lunar Racer RED Miles: 20.05
Weight: 0.00
Comments
From Logan Fielding on Mon, Apr 16, 2012 at 13:14:16 from 74.211.12.125

Nice work Ben. You are going to rock Ogden this year. Stay healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

Nothing fancy today. 65 minute easy run, legs felt suprisingly good.

Congrats to all the Boston Marathon Finishers today. Especially to all the FastRunningBlog runners!!!

Nike Pegasus 28+ White Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. 4 Finals @WeberState. Almost done 2 more tests!!!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.664.002.000.0010.66

3 mile warm

2X2 mile @ 5:27;5:24; 5:19; 5:13

2X1 mile @ 75 pace pace. Hit 5:00 flat on both. Pretty good pacing

1.66 for cool down

total miles 10.66

Lunar Racer RED Miles: 7.66Nike Pegasus 28+ White Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Finally done with school!! Well for at least 2 months. Easy evening run after 2 finals and work.

Weather was awesome 56 degrees at sunset. 

Avg pace was 6:54 min/miles

Nike Pegasus 28+ White Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.000.000.009.15

Easy run on the TM. 

avg pace 6:42 min/miles

Going to run the SLC half tomorrow. Planning on running 4-5 miles before the race, then marathon pace for the half for a solid workout. then 2-3 mile cool for 20+ miles. Going to be fun!!

Nike Pegasus 28+ White Miles: 9.15
Weight: 0.00
Race: Salt Lake City Half Marathon (13.2 Miles) 01:10:17, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.0013.200.0020.30

So the Salt Lake Half Marathon, wasn't even planning on running this but Riley Cook texted me on Wednesday and told me I should reconsider. Well that's really all it took, I figured that I could use it as a hard workout and get 20+ miles in.

Showed up to the start a little after 6 AM, started my warmup which was consisted 3 bathroom breaks. Managed to get in 3.10 before the race started. Talked briefly with Riley on which pace we should shoot for, wished Fritz good Luck, he is looking fit and knew he would have a good race. Told Steve Anderson that he was insanely crazy for running the Marathon since he just ran Boston on Monday.

Race Splits:

4:59; 5:15; 5:05; 5:07; 5:13; 5:22; 5:13; 5:17; 5:18; 5:22; 5:31; 5:39; 5:51; :59 seconds for last .20

After the first mile it was already Brad, Riley and I. Around mile 5 legs felt a little heavy, I was wondering when the heaviness would set in since I had a hard workout on Wednesday and didnt cut back at all on Thursday and Friday. Around 5.50 miles Riley yelled @ me to keep up!! I said I am coming, I knew that this was going to be a hold on for dear life race for me. Anyways around mile 9, Riley had to stop and use the restroom. Now I was in no mans land, Brad was about 40 seconds up and Riley was now 40 seconds back. I figured this might be the day that I could get Riley in the Half. Nope, heaviness set in around mile 11, and Riley was risen from the dead. He ended passing me going up State Street on the long brutal climb, my slowest mile of the race.

I ended up finishing in 3rd place ran a 1:10:17 which I am way stoked about. I think officially it is a 1 second PR. 3rd place ended up winning $375 so not bad for a race that I wasn't even planning on running.

Overall wish I could of put together sub 5:20 pace for the last 2 miles and broke 1:10. But with some heavy legs and knowing the overall goal is the Ogden Marathon no complaints at all. I think my training is setting itself up perfectly and way excited to see what Ogden will bring. I know a first place finish will be tough because Fritz is running so well, but I am excited to compete and hopefully it will be a close race.

Glad I was able to represent St. George running and getting that 3rd place finish!! Congrats to all the finishers, and again congrats to Fritz and Steve on there top 3 finish in the Marathon.

Cool down with Riley, exactly 4 miles

 Total Miles- 20.30 

Lunar Racer RED Miles: 20.30
Weight: 0.00
Comments
From Fritz on Sun, Apr 22, 2012 at 12:27:55 from 173.10.22.170

Great job Ben, especially considering you decided last minute. Your workouts and races have looked awesome so I am sure you will have a great race at Ogden. See you there!

From Steve on Sun, Apr 22, 2012 at 13:45:41 from 66.87.66.178

I'm insane? Look at that training day... :)

Your legs couldn't have been that heavy with a 1:10. Wow!

From Paul on Sun, Apr 22, 2012 at 14:40:22 from 71.208.141.66

Nice job Ben.

From Jake K on Sun, Apr 22, 2012 at 18:05:44 from 67.182.215.126

Great race Ben, and nice chatting w/ you for a bit afterwards.

You're ready for a great marathon in Ogden, looking forward to seeing all the hard work over the winter months pay off for you.

From Jon on Sun, Apr 22, 2012 at 20:51:06 from 74.177.127.77

Money and a good workout. All in a normal day for Ben.

From JPark on Sun, Apr 22, 2012 at 22:50:42 from 174.52.34.169

Congrats Ben on a fine race. You are running great. Best of luck at Ogden.

From Ben VanBeekum on Mon, Apr 23, 2012 at 09:10:07 from 67.169.246.46

Thanks everyone. It was a fun race and was glad that I ran. Great course, definitely going to run again next year.

From Superfly on Mon, Apr 23, 2012 at 10:25:02 from 74.211.21.81

Good job Ben. Don't feel too bad about your last mile up State... It's just a ruthless way to end a race. A low 1:10 is awesome and some $$$ too! Ogden looks to be a good one.

From allie on Mon, Apr 23, 2012 at 17:32:51 from 174.23.147.25

nice race, ben. looking great for ogden next month.

From Tara on Wed, Apr 25, 2012 at 19:17:27 from 75.169.148.68

Yeah, I think you will do very well in May. Tough training week finished with 3rd in the SLC half last minute? Yep, that's our own Ben VanBeekum!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

A.M. 

Met up with Bret and Jon @ the North Ogden Nature Center. 

Legs were a little heavy from Saturdays run still, but overall the run felt good. Nice and warm out this morning. No complaints.

 Avg pace 7:05 min/miles

Nike Pegasus 28+ White Miles: 8.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

All the soreness is gone from the legs now, just a little heavy. 

Was way nice outside this morning, first day with no shirt on the run. Gotta love spring!!

 avg pace 6:54 min/miles

P.M.

4.40 miles before work

6:53 min/miles

Nike Pegasus 28+ White Miles: 13.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.000.000.0011.05

Didn't feel like a track workout today so just did some junk miles, probably will hit some 200s tomorrow then hit a hard workout during the WRC 30K.

Run was a loop around Pleasant View and North Ogden.

avg pace 6:40 min/miles

NewBalance Minimus Miles: 11.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.000.008.55

Easy run on the TM.

avg pace 7:05 min/miles

Nike Pegasus 28+ White Miles: 8.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.202.000.000.0011.20

A.M.

easy run this morning, decided around mile 2 to hit 2 miles @ goal marathon pace.

avg pace 6:30 min/miles for entire run.

P.M.

2.05

easy shake out run on the TM.

7:30 min/miles

Nike Pegasus 28+ Miles: 2.05Nike Pegasus 28+ White Miles: 9.15
Weight: 0.00
Race: WRC 30K (18.72 Miles) 01:54:35, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.2210.000.000.0020.22

So this will be a short race report because technically I didn't really race. I just don't know how you can race a 30K 3 weeks before a marathon. So anyways I decided to do an easy 6-7 miles and then jump into a 10 mile tempo then cool down for a couple miles.

Did 1.50 miles before the race

During the race I did a 6 mile warm around 6:25 pace

10 mile tempo @ 5:40 min/miles

2.72 cool down around 6:05 pace

avg pace for the 30K was 6:05 min/miles

total miles- 20.22 miles

Ended taking 1st overall in the WRC for the 3rd straight year!!3 more weeks until the marathon, just going to focus on intervals the next 2 weeks to sharpen things up.

Congrats to all the finishers today

Lunar Racer RED Miles: 18.72Nike Pegasus 28+ Miles: 1.50
Weight: 0.00
Comments
From Jake K on Sat, Apr 28, 2012 at 13:05:49 from 67.182.215.126

I think you did that just right - a hard 30K would be really risky this close to Ogden. The money is in the bank - you are ready to go! Sharpen up these last couple weeks and you will kill it!

From Oreo on Sat, Apr 28, 2012 at 13:45:53 from 71.38.249.78

I agree. You are primed to throw down a killa O'Town 26.2! Nice run today.

From fiddy on Sat, Apr 28, 2012 at 15:33:33 from 97.126.212.167

Your cool down was 6:05 pace? You're gonna run great in Ogden.

From Ben VanBeekum on Sat, Apr 28, 2012 at 15:40:10 from 67.169.246.46

@james- Crazy how 6:05 pace fills easy after a hard tempo. I guess thats what tempos do for the body!!

@jake- what types of workouts do you think is best for the next couple of weeks?

From Jake K on Sat, Apr 28, 2012 at 17:04:01 from 67.182.215.126

Ben - at this point, don't re-invent the wheel. Just keep doing what feels good - the workouts you are good at and will make you confident. Your fitness is there. Do some track work to stay sharp, and don't neglect some shorter MP tempos to get the "feel" for the pace in your legs.

From Ben VanBeekum on Sat, Apr 28, 2012 at 18:45:24 from 67.169.246.46

Thanks Jake. Just don't want to over do it. At the same time I don't want to under do it also.

From MarkP on Sat, Apr 28, 2012 at 18:53:58 from 75.162.235.23

Nice tempo run today. It was a little lonely after the 10K, but I found another running partner for about 1 minute at mile 14! Nice job.

From Ben VanBeekum on Sat, Apr 28, 2012 at 19:13:40 from 67.169.246.46

@Mark- It was good talking and getting to know you today. Good luck with your relays and other races this summer. You nailed it today right @ 2 hours. Exactly what you wanted.

From Fritz on Sun, Apr 29, 2012 at 21:45:06 from 67.182.226.25

Great job Ben. Looks like you completely dominated the series again. Good luck with the rest of your build up to Ogden. You are looking strong.

From Ben VanBeekum on Mon, Apr 30, 2012 at 08:27:37 from 67.169.246.46

@Fritz- thanks man. It was a fun series this year. Now the big dog in 3 weeks, it's going to be fun. Hopefully both of us will have a good race!!

From Superfly on Mon, Apr 30, 2012 at 16:20:50 from 74.211.21.81

Looking strong Ben. Good luck in the final 3 weeks... I hate that part:)

From Steve Hooper on Thu, May 03, 2012 at 14:30:59 from 209.33.254.93

Way to go Ben!! You are looking really strong. We're going to need to start calling you The Dominator!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

A.M.

easy run on the canal road with bret and jon.

6:54 min/miles

 

P.M.

4.10 on the TM

avg pace 7:20 min/miles

Nike Pegasus 28+ White Miles: 13.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

A.M.

easy run on the Trails in North Ogden.

avg pace 7:50 min/miles

P.M.

4.10 on the TM

avg pace 7:20 min miles

Nike Pegasus 28+ Miles: 4.10Nike Pegasus 28+ White Miles: 8.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.104.000.000.009.10

TEMPO RUN

Met up with Jon Heslop @ Peak Performance in Ogden. Ran a little over 4 miles up the Ogden Parkway. Ended up about a mile into the Ogden Canyon.

4 mile tempo on the marathon course. Wanted to keep splits around goal marathon pace.

splits- 5:26; 5:29; 5:29; 5:23

Good workout for the morning, nice to see the sun again, looking forward to a LONG SUMMER!!

1.05 mile cool.

total miles- 9.10

Nike Pegasus 28+ White Miles: 9.10
Weight: 0.00
Comments
From Superfly on Wed, May 02, 2012 at 14:12:06 from 74.211.21.81

I'll take a short and sweet summer with some awesome spring and fall weather down here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

A.M.

Fun run this morning. I think our average pace was 8:30 min/miles. Did some exploring on the mountain today. Found some new single track trail. Well I guess it isn't a new trail but a continuation of the Bonneville Shore Line trail. Had lots of fun, nice recovery day.

 P.M.

Ran from my parents house to my house. Nice run legs felt a little tired, not going to lie. 

avg pace 6:48 min/miles


Nike Pegasus 28+ White Miles: 13.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

45 minute run on the TM. 

Nike Pegasus 28+ White Miles: 6.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.170.005.002.3320.50

Tempo Run/Long Run/Track Workout

Good Old 3mile, 2mile, 1mile,1200,800, 400, 200 workout

3.21 mile warm

3 mile tempo- 5:19; 5:22; 5:20. 3 mile cool

2 mile- 5:17; 5:19. 2 mile cool

1 mile- 5:06. 1 mile cool

1200 @ 76 pace. 1200 cool

800 @ 74 pace. 800 cool

400 @ 72 pace. 400 cool

200 @ 72 pace. 200 cool

Little over 2 mil cool

total miles 20.50

wanted to get in 23 miles but my legs were blown!! Solid workout, one of my favorites. I did this workout 2 to 3 weeks before St. George Marathon I will have to check to see if there is some improvement

Nike Pegasus 28+ White Miles: 20.50
Weight: 0.00
Comments
From Superfly on Sat, May 05, 2012 at 19:47:12 from 74.211.21.81

Looks pretty BEEFY to me. Good job man. Your right where you want to be- Ogden should be great.

From Ben VanBeekum on Sat, May 05, 2012 at 21:23:28 from 67.169.246.46

Thanks Clyde, all the work is done. Now couple more easy track workouts to stay fresh. Like you said earlier, Its the worse part.

From scottkeate on Mon, May 07, 2012 at 09:49:37 from 216.49.181.254

I love that workout! I've got to give it a try. Although, I may take things a bit easier. The last time I tried to match your splits, I overdid it and could n't race the weekend :-) This blog can be dangerous.

You are running strong. It'll be fun to watch you crush the Odgen Marathon. I'll be chasing Riley in the half--he's on a tear right now.

From Ben VanBeekum on Mon, May 07, 2012 at 10:52:59 from 67.169.246.46

@scott- this workout to me is a great simulator for the marathon. It allows the body to react when there is surges in the race. Hopefully it will help. Also Riley is tearing things up, I think Ogden he will be a low 1:08 if not close to a high 1:07, if he is not blown from all of his racing lately :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.820.000.000.007.82

Trails from the North Ogden Nature Center with Bret, Jon and Cam Harvey

avg pace 8:05 min/miles

Nike Pegasus 28+ White Miles: 7.82
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.000.000.008.45

Met up with Jon at Peak Performance in Ogden. Headed west on the Ogden Parkway.

Out and Back Run.

avg pace 7:14 min/miles

Nike Pegasus 28+ White Miles: 8.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.050.005.000.759.80

Tempo Run/Intervals

2.65 mile warm

5 mile tempo w/6X200

Tempo Splits- 5:21; 5:26; 5:25; 5:20; 5:16

Tempo run felt really good!! Felt relaxed the whole run. Breathing was unbelievable felt like I wasn't even pushing the pace. Wished it was Marathon day!!

Intervals were between 31-33 pace

.65 cool

Total miles-9.80 miles

Lunar Racer RED Miles: 9.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Ran 40 minutes with Jon. He is running the Zion 50 miler this weekend so he is on a taper.

I then added on 20 more minutes to my run

avg pace 6:59 min/miles

Nike Pegasus 28+ White Miles: 8.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.000.000.008.45

Ran the first part of the Ogden Marathon course. Pace was nice and relaxed.

avg pace was 7:14 min/miles

Nike Pegasus 28+ White Miles: 8.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.003.009.15

3.50 mile warm

3 mile tempo run

splits 5:10; 4:44; 4:54

Legs felt like they had some bounce in them today. The goal today was just to hit 3 miles @ goal marathon pace. Went out in the first mile which felt like a conservative comfortable pace. When 5:10 came up I was like okay cool lets go with this. Second mile honestly don't know where that come from bet it felt awesome!! Third mile I was committed to finish under sub 5. hit 4:54.

Great 3 mile tempo in the books. One more week until the marathon, I am stoked for this one!! Hometown race and feeling good, just going to enjoy it and have fun!!

2.65 cool

Nike Pegasus 28+ White Miles: 9.15
Weight: 0.00
Comments
From RileyCook on Sat, May 12, 2012 at 12:52:01 from 65.130.70.180

Ben, that is a great 3-mile tempo! Very nicely done. You are ready to PR at Ogden man. I'm excited to watch you guys run next week.

From Jake K on Sat, May 12, 2012 at 15:05:31 from 67.182.215.126

Great workout - you are ready to roll! Good luck next weekend. PR time!

From Ben VanBeekum on Sat, May 12, 2012 at 15:07:51 from 67.169.246.46

Thanks Riley,

I decided to bag out on the 5K, didn't feel like spending $25. But now I sort of wish I would have ran one. Definitly would have been a PR today.

From Ben VanBeekum on Sat, May 12, 2012 at 15:10:06 from 67.169.246.46

@Jake

I am way excited hopefully the body will respond to all the training. Going to leave it all out and on the course that's for sure, no regrets!!

From fiddy on Sat, May 12, 2012 at 15:42:13 from 97.126.217.165

2:09:15 pace!

From scottkeate on Mon, May 14, 2012 at 10:42:35 from 216.49.181.254

I loved that you planned to run marathon pace and then cranked two miles under 5. If you just take your last rep. at 4:54 that puts you at a 2:08:28--now that would be some course record and PR :-)

From Ben VanBeekum on Mon, May 14, 2012 at 12:07:54 from 67.169.246.46

@scott- Isn't the body funny. During my warmup I felt like garbage. Once I got moving the flow just set in. I was honestly shooting for 5:25-5:30 pace. Just one of those days I guess.

Watch out Ryan Hall!!;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Started from Eden park and ran to the waterfall in the Ogden Canyon. Easy run on the Marathon course to ease some nerves.

avg pace 7:20 min/miles

Nike Pegasus 28+ White Miles: 8.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

Met up with Brett, Riley and Bryant @ Lee's Market in North Ogden.

Out and back on pleasant view drive

avg pace 7:05 min/miles

Nike Pegasus 28+ White Miles: 7.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.951.000.001.505.45

 TRACK WORKOUT

1.60 mile warm w/4X100 strides

 6X400  w/90 second recovery

splits- 73; 70; 68; 68; 67; 67

1X 1600 @ goal marathon pace

 split- 5:15 ( little fast for sure, but felt comfortable)

1.05 cool

total miles-5.45 miles

Last interval session before Ogden. Training has been excellent!! No injuries and the body is feeling good. I have high hopes for this race, especially because of last years DNF.

Taking the day off tomorrow, a couple easy miles on Friday after dinner. Good luck to everyone on Saturday who is coming up to Ogden to participate in any of the races. Looks like the weather is going to be ideal!!

Lunar Racer RED Miles: 5.45
Weight: 0.00
Comments
From Jake K on Wed, May 16, 2012 at 08:31:57 from 155.100.226.54

Nice tuneup Ben. Good luck this weekend!!

From Andrea on Wed, May 16, 2012 at 10:08:47 from 72.37.244.100

You should feel very confident going into this marathon! Best of luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.650.000.000.003.65

So I was going to take the day off but my body was itching to run. Got out and did 25 minutes, glad that I did. I was able to shake out some tightness and as soon as I got home I hit the foam roller to roll the hips, quads, and calves out.

avg pace 6:51 min/miles

Nike Pegasus 28+ White Miles: 3.65
Weight: 0.00
Comments
From Superfly on Fri, May 18, 2012 at 11:04:26 from 74.211.21.81

Your primed and ready. Good luck tomorrow and may the racing Gods grant you glory!

From Ben VanBeekum on Fri, May 18, 2012 at 13:05:35 from 67.169.246.46

Clyde- Thanks I am going to admit I am a little nervous. Just because I still don't know what this body can do, which is a good thing I guess.

From RileyCook on Fri, May 18, 2012 at 13:07:47 from 65.130.70.180

Good luck tomorrow Ben, you're going to have a great race.

From scottkeate on Fri, May 18, 2012 at 13:47:35 from 216.49.181.254

You're in position for a great race. Excellent training and a healthy body. Love to see you and Fritz push each other to a great time. Here's to you beating your 2:28 STG performance!!!

From Ben VanBeekum on Fri, May 18, 2012 at 17:24:50 from 67.169.246.46

@scott- Thanks for the encouragement. I agree it should be an interesting race. Fritz is running lights out!! Should be fun chasing him down, hopefully I can do it before the race is over;) Good luck in your half tomorrow!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Kept the tradition going. The night before the Ogden I always hit the Ogden parkway for a couple of miles. Parkway looks good, marathon markers out and all ready to go.

avg pace 6:50 miles

Nike Pegasus 28+ White Miles: 2.00
Weight: 0.00
Race: Ogden Marathon 2012 (26.2 Miles) 02:32:32, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

OGDEN MARATHON

Okay so I am going to make this short and sweet. Before I get started I just want to Congratulate Fritz on another incredible Marathon. To be honest I felt that if I could've ran the race that I wanted to, it was going to be a close finish between us. But even on my best day I wouldn't have been close. I could tell by mile 7 that Fritz was out for blood and that he was going for the course record no matter what. With that said, Congrats Fritz and I honestly hope the best for you in this upcoming year.

Got up to the starting line around 6:15, hit the bathroom once. Started warming up around 6:45 and hit the bathroom one more time at my secret bathroom. Always nice not waiting in line to go.

Made it to the starting line with 2 minutes to spare. talked to Fritz for a second, Steve Anderson, Seth Wold. Then the race got started. Immediately the race was separated with Fritz out in the lead then Seth and I. My goal was just to keep Fritz in site and not let him get more than a 3 minute lead at the half. 

The first 7 miles really went by fast legs felt good and I felt really comfortable. Splits were pretty even, My goal for the rolling hills in the valley were to take them easy and keep the heart rate down and just run comfortable through the half. Around mile 9 I had to stop and urinate and this is where Seth Wold dropped me. I didn't think it was a big deal, I figured if I that I would catch back up to him eventually. But it never happened, I managed to stay within 30 seconds back from him from mile 9-22. I could see him the whole time I just couldn't catch him. My dad met up with me around mile 14 to see how I was doing and for some reason I wasn't doing to well. My breathing was short and my hamstring was feeling really tight.

But I didn't let that play into factor of how I was running, I have ran through much worse pain and this was just slight pain. Unfortunately the hamstring just wouldn't have it today. By the time I hit the canyon my goal was to drop the pace in to the 5:15- 5:25 range and start the negative split for the second half. But I couldnt drop the pace like I wanted to. I wasn't catching Seth and I was just praying that I could finish strong. Unfortunately my race ended @ mile 24. Hamstring tightened up and I was just spent. I ended up getting passed with a half mile left from the finish and there was nothing  I could do. Riley and Scott ran next to me for most of Grant Avenue which was much appreciated. Finished the race in 2:32:32 place overall was 4th.

The body is weird, it's amazing how you can train for a race and have awesome workouts throughout the entire winter and spring and then on the most important day where you want to see the benefits from the training and it doesn't happen. But it is what it is, I took 4th place and that's what I deserved. 3 other people ran better than I did and I can't change that. The only thing that I proud of is that I never gave up on the race. I gave it my best for what I had in my legs for that day. It just wasn't my day, so no regrets!

Splits-

1- 5:27

2- 5:37

3- 5:33

4- 5:32

5- 5:33

6-5:33

7- 5:36

8- 5:34

9- 5:56

10- 5:42

11-5:52

12-5:48

13 and half- 5:47 and half 1:14:08 (right where I wanted to be, felt like a 1:11 second half was totally doable)

14- 5:47

15- 5:58

16- 5:42

17- 5:45

18- 5:33

19- 5:41

20-5:45

21-5:44

22-5:37

23-25- Didnt push the split button on my watch but average pace was 6:20 min/miles

26- 6:48

.20- 1:35 seconds

 



LunaRacer (black) Miles: 27.20
Weight: 0.00
Comments
From Superfly on Mon, May 21, 2012 at 10:37:28 from 74.211.21.81

Marathoning is just up and down. Honestly only very few can consistently show up to races and run them as planned. The rest of us just get one here and there and have to suffer through the crap in-between.

Having said that good job for pushing through. Your race is super similar to mine at Ogden from 08. Wanted to run faster down the canyon and pick things up but just never could get going.

Don't get down on yourself. The training has been there for months so recover up and hit a few half's over the summer then rock a marathon this fall.

From RileyCook on Mon, May 21, 2012 at 10:49:58 from 132.3.57.68

Ben, I think the real positive here is that you didn't have your "A" game or even your "B" game, and yet you still managed a good time. That's when you know you're becoming a better runner, when your "bad" times really aren't all that bad. You're in great shape, just keep training hard and you'll see the benefits soon enough. Good job on Saturday and way to stay tough.

From Jake K on Mon, May 21, 2012 at 10:52:42 from 155.100.226.54

Nice job Ben. You've jumped to a new level of running this winter. The workouts you've done don't lie - you are really fit and you are going to have some more great races this year. The thing about the marathon is that like Clyde said, its a crapshoot sometimes. Its hard to really run a time that shows your true fitness level and what you are capable of. It takes a combo of experience and a bit of luck.

You have a 2:25 or faster in you - it might just take a couple tries to make it happen. Keep your head up and keep pushing forward. When it clicks and you hit it good on the right day, you'll pop off a killer marathon time.

From Fritz on Mon, May 21, 2012 at 11:03:10 from 65.116.116.6

Ben, the mutual respect is there. Based on your workouts and your ramp up to this race I was anticipating it to be close. But like you said, sometimes the body just does't respond as intended or even worse an injury pops up out of nowhere. It took me at least 10 marathons before I got through one without nutrition issues, an injury and/or a complete blow up. Despite the tough day you should obviously still feel very proud for hanging in there to the end and for all the hard work you put into this. If nothing else you have set yourself up for some great times in the future. Your day will come.

From scottkeate on Mon, May 21, 2012 at 11:24:17 from 216.49.181.254

Ben, there is no doubt your workouts indicated that a faster race was in you. You've got a great base and are bound for some stellar races this summer. Hope you're planning to return to STG this year to crush your PR. You are a class act!

From jtshad on Tue, May 22, 2012 at 12:52:24 from 204.134.132.225

Congrats on yet another strong race. As mentioned earlier, the body is always hard pressed over this distance and a lot can happen...and it did. No doubt you will have your A race again.

From Holt on Tue, May 22, 2012 at 15:59:43 from 204.113.55.41

bummer it didn't work out great - you are ready to tear off a big one... and it will happen sooner than later!

From Ben VanBeekum on Wed, May 23, 2012 at 12:08:19 from 67.169.246.46

Thanks everyone for the encouragement and nice words. Marathon's are a beast and that's why I enjoy running them. You get something different every time.

From Sasha Pachev on Tue, Jun 05, 2012 at 15:17:04 from 67.222.225.187

Ben - welcome to the club of sacrificial lambs. It is a bummer when you get booted out of prize money with less than a mile to go. In fact, I've had that experience at almost exactly the same place as you back in 2005. I thought I had my third place secured, and even though I had slowed down to 6:40, I still figured that nobody behind me would run faster than a low 2:36 based on how things progressed in the early miles. Or at least I hoped so. Then with about three quarters of a mile left a volunteers says "Good job, guys!" I was low on blood sugar, but still had enough intelligence to figure out that it was not a good thing that he was speaking in plural. A few seconds later Paul showed up. He was quite on the move relative to me and managed to gap me by 40 seconds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

First run since the Marathon and legs feel good. Still some tightness in the left hamstring and calf. So I think a nice deep tissue massage sounds great this weekend.

avg pace 6:57 min/miles

Nike Pegasus 28+ White Miles: 3.00
Weight: 0.00
Comments
From Cam on Wed, May 23, 2012 at 14:33:45 from 65.130.188.215

I would be all over training for a marathon with you!! You need to text me more often with the morning locations. I think my schedule has is getting a little better now that I'm done orienting too. I definitely want to do a marathon this fall. You already sign up for Top of Utah? I'm signed up for the half, but not the full yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.850.000.000.005.85

Ran for 40 minutes around North Ogden. Plan was 30 minutes but legs are recovering quicker than I thought they would. So I thought an extra 10 minutes wasn't a big deal.

avg pace 6:55 min/miles

Nike Pegasus 28+ White Miles: 5.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.050.000.000.007.05

Easy loop around North Ogden with Bryant Jensen and Jon Heslop.

Ran with my new Garmin watch today, love it but I don't know how to function it yet. Harder than I thought it would be.

avg pace 7:05 min miles

Nike Pegasus 28+ White Miles: 7.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Met up with Riley, Bryant and Jon @ Weber High Parking Lot. Drove to the 29th St. Trail Head and headed north on the trails back into Pleasant View.

Overall good run, thought the legs responded well this week with recovery runs. Still a little heaviness but feel around 80% back to normal.

avg pace today was 7:13 min/miles

Nike Pegasus 28+ White Miles: 12.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.253.000.000.009.25

Missed a good run with Riley and Bryant this morning, ended up sleeping in because Jaerdan my 5 year old has been sick the last couple of days, no fun at our house.

Got out for my run around 9:30, decided that it would be a good day to try to flush the rest of the garbage out of my legs from last weeks marathon. Around 3 miles I started doing 1 mile Fartleks at half marathon pace.

ended up sneaking in a little over 9 miles before heading off to visit family graves.

avg pace 6:31 min/miles

Nike Pegasus 28+ White Miles: 9.25
Weight: 0.00
Comments
From RileyCook on Tue, May 29, 2012 at 13:04:41 from 132.3.57.68

Yeah you missed a good run with us! Actually, your run was pretty solid compared to ours. Nice work! We'll have to get a Saturday run with the guys together again this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Easy run in North Ogden. Met up with Cam Harvey and Jon Heslop from lee's market. Ran up to the Canal Rd and made our way west into pleasant view then back into North Ogden. Good run my legs were a little heavy from yesterday but on the positive the Hamstring didnt hurt today.

avg pace 7:14 min/miles

Nike Pegasus 28+ Miles: 8.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.215.000.000.0010.21

Didn't think that I was going to be able to get a run in today. My son has been sick for 5 days and had to take him into the Dr. But the Dr. couldnt see him until later in the afternoon. So I snuck in a 10 miler with a 5 mile tempo run.

splits- 5:41; 5:36; 5:33; 5:36; 5:31

legs felt great during the tempo but on the cool down I started getting some slight cramping in my right calf. Hopefully not a big deal.

avg pace for run was 6:09 min/miles

Lunar Racer RED Miles: 10.21
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

Met up with Bret, Bryant and Jon from the end of Mt. Road in North Ogden. 

Out and back run on the canal road.

avg pace 7:12 min/miles

Nike Pegasus 28+ White Miles: 8.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Sickness has hit my family. Slowly trickled through everyone and I happened to be the lucky one to receive the final blow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Probably shouldn't have gone out for a run today. Was held hostage in my own house with sickness the last couple of days and I decided that I needed to get out for a run. 

avg pace was 7:15 min/miles and heart rate was through the roof. Also saw my first snake of the year sunbathing on the trail. Good sized blow snake!! I don't do snakes!!

Nike Pegasus 28+ Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Still not feeling 100%, energy is definitely down from last week sickness. I have the plan to run Utah Valley Marathon this weekend with Riley and Bryant. But if I am not feeling 100% recovered I will probably pull out. Not worth jeopardizing a couple of races to try to run a marathon. Hopefully I can get better

Run today was on the trails along the east bench in North Ogden with Jon, Bret, and Bryant.

avg pace 8:14 min/miles

Nike Pegasus 28+ Miles: 7.10
Weight: 0.00
Comments
From RileyCook on Mon, Jun 04, 2012 at 11:25:52 from 132.3.57.68

I hope you get feeling better and get the energy level up! Try to get a lot of sleep/rest this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.460.000.000.008.46

Good run today, definitely better than yesterday. Still not feeling 100% but I think the majority of the sickness is over thank goodness!! 

avg pace 7:06 min/miles

Nike Pegasus 28+ White Miles: 8.46
Weight: 0.00
Comments
From AngieB on Tue, Jun 05, 2012 at 14:55:34 from 159.212.71.69

Hey Ben! I felt the exact same way a week before Ogden and just took it easy and felt so good at the race. Just take it easy you will be good to go. Sicknesses suck so bad. I love that my little boys bring them home from daycare to me. Its so nice of them. haha.

From Sasha Pachev on Tue, Jun 05, 2012 at 15:20:30 from 67.222.225.187

Are you running in the Utah Valley Marathon this week? If yes, it would be great if we could trade leads every half mile or so for as long as both of us feel it is beneficial.

From Ben VanBeekum on Tue, Jun 05, 2012 at 16:29:00 from 216.206.44.14

@sasha- I am signed up, but as of right now I am not planning on running. Been dealing with the sickness since Thursday night las week and my energy levels are shot after my run. So unless things change I won't be there unfortunately.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.002.002.2510.15

TRACK WORKOUT

2.60 mile warm

9X400 @ 69-71 pace w/75 rest

2 mile @ 5:05; 5:15

.50 mile cool

total miles 7.40

Met up with Bryant and Jon and Bret and Bryant's brother Trevor at Lee's Market in North Ogden. Warmed up to Weber Highs track.

Workout felt good energy is getting better so that's a plus. Decided it would be best if I pulled out of Utah Valleys Marathon this weekend. My gut feeling is that it would be more of a set back then a positive with being sick last week. So right now I am going to save the legs and start training for some fast 5K's and hopefully nail a sub 1:09 in the Half Marathon.

 

P.M.

Snuck in an extra couple miles before work.

NewBalance Minimus Miles: 7.40Nike Pegasus 28+ White Miles: 2.75
Weight: 0.00
Comments
From RileyCook on Wed, Jun 06, 2012 at 10:20:27 from 132.3.57.68

Sorry to hear that you are going to have to pull out of UVM. I was looking forward to running it with you, but you have to do what's best for the long term. You will easily get some 1:09 (or faster) halves this summer; you are looking strong. Nice workout.

From Cam on Wed, Jun 06, 2012 at 12:57:10 from 65.130.188.215

Nice workout. Sorry that you've been sick, It's always rough trying to train through that. I do have to say that I'm quite offended that I didn't get invited to the workout this morning!! You still headed to St. George this weekend? If so, we should meet up for some good runs down there!

From jtshad on Fri, Jun 08, 2012 at 06:59:51 from 69.20.183.178

I too pulled out of UVM due to my gimpy hip. Hope you continue to improve from the bug you and the family had.

Hope to run with you again soon. If you come to Yellowstone, you have a place to stay on the way up in IF.

Get well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

Nice recovery run from yesterday's workout. Ran with Bryant, Jon, and Bret.

avg pace 7:25 min/miles

Nike Pegasus 28+ White Miles: 8.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

75 min run with Bret and Jon. Avg pace was 6:38 min/miles

Had some solid miles around 6 min pace. Bret's daughter prayed the night before for Bret to run fast in his morning run. Well it came to pass for Bret was pushing the pace the entire run.

Nike Pegasus 28+ White Miles: 11.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Had a quick trip to St. George this weekend. Met up with Cam and Leslie Harvey at the Cottonwood Cove park just down from green valley. 

out and back avg pace 7:14 min/miles

Enjoyed the rest of the day with my extended family and Congrats to my cousin Becca on her marriage in the St. George Temple.

NewBalance Minimus Miles: 8.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

Met up with Bret and Jon @ the North Ogden Nature Center. Solid run this morning avg pace was 6:33 min/miles with majority of the splits around 6:15 to 6:20 pace. Ran in my new lunar glides from St. George Running. Thanks Steve for the help on Saturday!!

LunarGlide 3 (Black) Miles: 9.45
Weight: 0.00
Comments
From Steve Hooper on Tue, Jun 19, 2012 at 15:07:03 from 67.214.243.42

Hey Ben, Great chatting with you last week. Keep up the good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.850.000.000.008.85

Easy run with Jon from Lee's Market. Ran up 2600 North to the canal road, looped down past weber high and the pepsi plant.

avg pace 7:13 min/miles

LunarGlide 3 (Black) Miles: 8.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.003.109.60

Track Workout

2.75 mile warm with 4X100 meter strides.

25X200 @ 31-32 pace with 30 second rest

3.10 mile cool

Slept in today since my wife had the day off. Track workout felt like it took forever since I ran by myself. Breathing was off today probably do to all the cotton in the air. But overall felt really good today. Excited to bust out some hard miles this weekend with Weber State Ragnar team.

Asics Hyper Speed 4 Miles: 9.60
Weight: 0.00
Comments
From RileyCook on Wed, Jun 13, 2012 at 15:05:31 from 132.3.57.68

Weber State Ragnar Team baby!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.000.000.009.15

Easy recovery run through pleasant view and North Ogden.

avg pace 7:05 min/miles

 


LunarGlide 3 (Black) Miles: 9.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.500.000.006.50

Leg six of the Wasatch Back Relay

1 mile up and 5.5 miles down on Avon Pass

avg pace was 5:29 min/miles

Nike Pegasus 28+ White Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.000.000.0011.00

Ran leg 18 on Ragnar. 8.5 miles up east canyon road. Majority of the run was up hill

solid effort. 6:10 min/miles

Leg 30 in Heber City. 2.5 miles flat

nice easy effort. avg pace 5:45 min/miles

Lunar Racer RED Miles: 11.00
Weight: 0.00
Comments
From RileyCook on Tue, Jun 19, 2012 at 10:50:32 from 132.3.57.68

Some solid runs Benny Van! But you forgot to mention how cool your teammates were!

From Ben VanBeekum on Tue, Jun 19, 2012 at 12:51:40 from 24.10.202.17

Riley Cook that was the best part about Ragnar. I hope Trent and Ken figured out the problems with the chaffing on there thighs!! HUGE!! If you know what I mean!!

From JPark on Tue, Jun 26, 2012 at 23:59:09 from 174.52.34.169

Great times on all your legs. To average 6:10 on the long one going up to East Canyon is super impressive. I've never done that leg, but its got to be one of the hardest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.510.000.000.009.51

8.11 miles tender sore miles on the Harrisville Track. Quads felt good towards the end of the run, but the Hamstrings were tight the entire time. Foam roller and an Ice bath here I come.

Avg pace 7:24 min/miles

Ran 1.40 miles with my 5 year old Jaerdan. He is getting ready for a 5k.

LunarGlide 3 (Black) Miles: 9.51
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

Easy miles from my parents house. Hit the canal road in North Ogden. Hamstring is still tight but it does feel alot better than yesterday.

avg pace 7:13 min/miles

LunarGlide 3 (Black) Miles: 10.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.203.000.000.0011.20

Rolled the Hamstrings out yesterday and when I woke up today they felt pretty loose. So I decided to test them out. Did 3 miles at 5:50 pace fartlek style. 

Overall run felt just okay. Hamstrings felt good around 6:15 pace but I dropped down to 5:50 pace they just locked right back up. But it is progression, hopefully they will completely release by next Saturdays 10K in Salt Lake.

Avg pace 6:57 min/miles

Lunar Racer RED Miles: 11.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Easy miles on the TM. Ended up sleeping in so by the time I was ready to run it was to blasted hot outside. 

Hamstring is still tight not a good thing at all.

avg pace 7:20 min/miles

LunarGlide 3 (Black) Miles: 8.30
Weight: 0.00
Race: Pleasant VIew 5K 2012 (3.1 Miles) 00:16:03, Place overall: 3, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.003.100.008.50

Short entry today.

Met up with Jon in Pleasant View morning to warm up before the race started. Ran 2 miles stopped for a bathroom break. Was ready to go. This course is pretty, 1st miles is on the canal rd system above Weber High heading east. 2nd mile is bombing down hill, 3rd mile is mostly down with about a block of running uphill. Nice downhill finish.

Got to the start saw Josh Adams there he Just graduated from BYU and I guess his wife is from the Ogden area so he came and raced. So I knew it was going to be a quick race and I was excited to run fast just didnt know how the hamstring would hold.

Gun went off it was quickly down to Josh, Jon and I. First mile I stayed behind Josh and let him do most of the pacing for the first mile. Wanted to hit 5:10 and we were 5:14. There is some pretty good rollers in the first section of this race. 2nd mile the goal was 4:40ish. But it didnt happen hamstring tightened up again and managed 5:01 on the fastest part of the course. By now josh had a 10 second gap. I was in 2nd by 5 seconds on Jon.

3rd mile I knew I was done 5:29 that is slower than my Overall Half Marathon pace. Jon caught me around 2.50 miles ran next to me for a bit. I asked him if he wanted to hold hands across the finish line, he chuckled. His goal was sub 16:00. I said dude you are still on pace get moving. He took off and barely missed it by .3 hundreds of a second. But it was a huge PR for him. Was glad to see him have a good break through today.

I came in 3 seconds back and managed to take home a purse of $20. Almost got my race fee back. For me I was glad to get out and run but at the same time was way discouraged by the overall result. My last 5K I ran was on a flat course and I ran a 15:24. This course was definitely quicker. If I was feeling good it could probably been a around 15:15 or better. Hamstring is definitely holding me back. Hopefully I can figure some things out in the next couple weeks or so.

Cooled down with Korver in the Jogging stroller for 3.40 miles. Also had a killer breakfast at the park with my family. Good start to the morning.

Also forgot to mention my 5 year old ran his first 5K this year. Jaerdan ran a 39:56. He said he could've gone faster but he had to poop in the first mile. Proud of him for finishing. He was the youngest finisher today.

Saucony Kinvara Miles: 8.50
Weight: 0.00
Comments
From RileyCook on Mon, Jun 25, 2012 at 09:34:11 from 132.3.57.68

Ben, I could tell that something was up in that second mile. I told Jared that you should've been close to 15 flat on that course. Sorry the hamstring is bugging ya. I hope it gets better soon (along with my knee!). Still a solid effort though. I love what you said to Jon to get him going...funny stuff.

From scottkeate on Tue, Jun 26, 2012 at 09:49:56 from 216.49.181.254

It's good to get some not-so-perfect races in so we can appreciate the days when it all comes together. Pretty cool that your 5-year old finished a 5K--I'd say he's got some pretty good genes.

From RileyCook on Tue, Jun 26, 2012 at 09:53:17 from 132.3.57.68

Your son had to poop in the first mile? Sounds just like his dad! He does have your genes!

From Ben VanBeekum on Tue, Jun 26, 2012 at 20:31:28 from 216.206.44.14

@scott- your right. Running is sort of like golf, you play great one day and play terrible the next. But no matter how bad you play you always remember the good. For me that is why I run, I always remember the good races and try to strive for those.

@Riley- my wife said he walked the majority of the first mile because he had to go so bad. Maybe I will give him some Imodium to try next race!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.0011.90

Easy miles today. Ran from my house into North Ogden then into Pleasant View made a nice 9 mile loop.

Stopped halfway to massage out the Hamstring. Hopefully I can start racking up some miles again.

avg pace 7:12 min/miles

 

P.M.

2.75 miles on the TM before work

avg pace 7:20 min/miles

LunarGlide 3 (Black) Miles: 11.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.910.000.000.0011.91

Met with Jon, Bret and Cam at the end of Mt. Road in North Ogden. Hit the canal rd for a nice easy out and back.

avg pace 7:07 min/miles

 

25 minutes on the TM before work 

3.40 miles

LunarGlide 3 (Black) Miles: 11.91
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.420.000.003.0013.42

Track Workout

Met up with Bret, Jon, Bryant and had a showing from Bob Lambert.

Started from Lee's and made our way up to the track at Weber High. As we got there Bret, Bryant and Bob split off  to go finish there run. Jon and I went up to the track and hit a couple 100 meter strides and started our workout.

8 sets of 400X200 with 60 seconds rest

1 set- 73, 32                    5 set- 69, 32

2 set- 70, 32                    6 set- 69, 32

3 set- 69, 32                    7 set- 68, 31

4 set- 68. 32                    8 set- 67, 29

Great workout, definitely felt the short rest on the legs towards the end. Had the Hamstring wrapped, didn't feel a thing. So that was great news!!

little over 2 mile cooldown.

Went up to my parents house to help my wife clean. Decided to run home from there.

4.21 miles 

avg pace 7:29 min/miles

total miles for today- 13.42 miles

 

Saucony Hatori Miles: 9.21LunarGlide 3 (Black) Miles: 4.21
Weight: 0.00
Comments
From scottkeate on Wed, Jun 27, 2012 at 15:35:26 from 216.49.181.254

Great effort today! I like the 400X200 idea, thanks!

From Jake K on Wed, Jun 27, 2012 at 16:13:17 from 155.100.226.54

400x200m = 80,000m = 50 MILES of fast running! :-)

I know what you meant, though.

Nice workout. Alternating the paces like that is good practice for racing when you have to surge, or respond to a surge, then recover while still keeping the quicker tempo.

From Ben VanBeekum on Wed, Jun 27, 2012 at 16:51:38 from 216.206.44.14

@Jake- that is actually What I meant. That's how I roll these days! Its a new trend in running. Pretty popular over in Europe. I figure if you Cant beat em', join em'! @Scott- You will like this workout a lot. My goal is to get up to 16 sets. The short rest will Definitly help with keeping the heart rate elevated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

Can I get 10.21 miles with a side of an ice bath please!!

Nice and warm today. Took the pace easy.

Avg pace 7:31 min/miles

LunarGlide 3 (Black) Miles: 10.21
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.000.008.55

Easy run on the TM

LunarGlide 3 (Black) Miles: 8.55
Weight: 0.00
Race: Run for the Children 10K (6.21 Miles) 00:34:39, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.706.210.000.0012.91

2.20 Mile warm with Riley and Albert Wint around Liberty Park

Race. Not really motivated to write much about this race. All I can say is that I was pretty disappointed with my run today. Avg pace was 5:37 min/miles. Honestly don't know whats up lately with my running. But today I just didnt have the turn over. Seriously when I finished I wasnt even winded. It felt more like a tempo run if anything. When I tried to knock down the pace I just couldn't get things moving.

All I can say is that I hope things will come back around quicker than later.

4.50 mile cool with Albert.

LunarGlide 3 (Black) Miles: 6.70NewBalance Minimus LIME Miles: 6.21
Weight: 0.00
Comments
From Steve on Sun, Jul 01, 2012 at 00:13:34 from 66.87.70.26

You've just had a lot of stellar races lately. The next one will probably surprise you.

From RileyCook on Sun, Jul 01, 2012 at 10:35:28 from 65.130.93.245

You'll get back on track soon man. Just stay consistent and get some good training in.

From Kam on Mon, Jul 02, 2012 at 14:19:29 from 68.66.163.179

Despite your disappointment, running for the children is always a noble pursuit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.850.000.000.008.85

Easy run with Bret, Jon and Bryant. Met up with them just out of my neighborhood. Bret, Jon and Bryant did a 90 minute run. I cut back to 60 minutes, I think in the next couple weeks I will start bumping the long run. Right now I just have enjoyed not worrying about getting in 20 miles every Saturday.

avg pace 6:57 min/miles

LunarGlide 3 (Black) Miles: 8.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.000.000.007.55

Met with Bret and Cam from the North Ogden Nature Center. Headed south on the trails ended up on the Canal Rd system. About 3.5 miles we got a good look at a fire that was started just off of 12th St. It was Blazing pretty good, close to some homes. Ended up doing an out and back.

avg pace 7:57 min/miles

LunarGlide 3 (Black) Miles: 7.55
Weight: 0.00
Race: Cherry Days 5K 2012 (3.2 Miles) 00:16:09, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.003.200.008.90

Showed up to the start of the race around 6:15 to get my stuff and put my timing chip on. Started my warmup a little later than I wanted. Only managed to get in 1.20 miles half of that was with Bret.

Switched my shoes and did two 100 meter strides and felt like I was ready to go. The goal today was to go under 16:40. I have been trying for 3 years to do it and missed the course record by .3 tenths of a second. First off the course is longer than 5K, also the first two miles are mostly up hill so it makes for a slower race.

Gun went off and the pack was quickly separated. Brett and I already established a solid gap before the half mile mark. Talking to Bret before the race the plan was to hit the first mile under 5:20 for a shot at the course record. 5:19.94 was my first mile split. RIGHT ON!! I had managed to get a 2 second gap on Bret after mile 1. Second mile is rolling hills. I hit 5:04. I think last year I was around 5:12. Now I only had a 5 second gap on Bret and for me the last mile couldn't go quick enough. The race was still open. Last mile is flat for 800 meters, with a false flat for 400 meters, then a slight down hill finish. Hit 5:01 for mile 3, had a 10 second gap on Bret. I came in for the last .20 in 44 seconds. 4:47 pace.

Ended up running 16:09 beat the old course record by 35 seconds. It is incredible how the body can go from feeling like crap on Saturday during my 10K. Going to now and feeling like finally I am 100% recovered from my Marathon and all the sickness that was going on in our family.

Good way to start the 4th of July. On the side Jaerdan ran with my mom and my wife. He ended up running slightly under 36 minutes for his 5K. That was a 3 minute improvement from 10 days ago. Plus this was a tougher course, he loved every minute of it.

Did 4.50 miles for a cool down

NewBalance Minimus LIME Miles: 3.20
Weight: 0.00
Comments
From RileyCook on Thu, Jul 05, 2012 at 13:47:47 from 132.3.57.68

Awesome race Ben. I'm glad you got your groove back.

From Tara on Thu, Jul 05, 2012 at 14:12:16 from 159.212.71.173

Very nice! Course record too? Why not. Yeah, I agree how fast it can change from going 0 to hero over night. I was a hero yesterday, but a 0 today. There's hope for tomorrow;) Nice race. BTW, I looked directly behind me to see if you were in the ER. Nope! Guess who's not busy in crisis:)

From Steve on Sat, Jul 07, 2012 at 20:23:33 from 66.87.70.140

Very nice! I'm hoping to see you crack your time last year in the Des News 10k.

From Cam Harvey on Sun, Jul 08, 2012 at 14:24:20 from 65.130.153.108

Nice race man. Wish I could have been there to see it!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Met up with Logan fielding today at the top of North Ogden's divide. Ran to the Peak of Ben Lomand. This was an awesome run today, couldnt have been any better. Cloud cover with a little bit of rain. When we were on the ridge heading to the Peak there was a pretty nasty storm coming in. But we were lucky and didn't come our way. For me this was my first time up to the peak and it was beautiful. I took a bunch of pictures that I will post later when I figure out how to post them. So if any body knows how please let me know.

Little bumbed out that we didnt see any moose or mountain goats, that would have been cool. The dang wood chucks just didn't do it for me. But we did see a wild turkey on the ridge that Logan startled, flew right over his head. The turkey was going for the kill shot!! Pretty funny!!

Avg pace on the way up was slightly over 11:00 minute miles, on the way down we were hovering around 6:50 to 7:00 minute pace. Logan said we just beat the 10 minute guy. 

Solid run today, I really enjoyed it alot.

16 miles in 2 hours 30 minutes

LunarGlide 3 (Black) Miles: 16.00
Weight: 0.00
Comments
From Jake K on Fri, Jul 06, 2012 at 15:50:23 from 155.100.226.54

Very cool run.

You have to upload the photos to some other place first (I use google / picasa) and then either paste in the "embed image" code or just use the little picture button in the text editing toolbar right here on FRB.

From Ben VanBeekum on Fri, Jul 06, 2012 at 17:03:11 from 24.10.205.24

Thanks Jake. I will see if I can figure this out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Took my kids to the park so they could play on the playground area. Ran around the track, managed to get in 9 miles. Legs were a little heavy from yesterday but as bad as I though they would be.

 avg pace 7:10 min/miles

LunarGlide 3 (Black) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.800.000.000.0015.80

Since I enjoyed my run to the Peak of Ben Lomand on Thursday I decided to do it again!!

Met up with Jon, Bryant, Ken, Riley, and Nate at the parking lot on the top of North Ogden Divide. Started a little after 5 A.M. About one mile into the run Nate ended up rolling his ankle so I hung back with him for a minute, he decided to head back down the mountain, just wasn't worth the risk. The guys waited for me to catch up, but didn't do any good for me. I am not the quickest up hill runner but steady. The guys dropped me like a bad habit!! Jon was a machine led the whole way. Got beat to the peak by 12 minutes. But felt pretty good on the way down. I got down in a little under 60 minutes. Solid fun run with the guys today. Good to get the whole gang together. I tell you what Ogden area has some pretty talented runners, it has fun to see everybody run and race so well.

Run time for me was 2 hours 28 minutes. I think officially about 10 minutes faster than Thursday.

Solid week of running for me. Another 65 plus mile week, so the base is coming back and just way stoked for the rest of the upcoming race season.

LunarGlide 3 (Black) Miles: 15.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.353.000.000.0010.35

Easy run on the TM. Went to bed a little late last night, so I enjoyed a good morning sleeping in. Around 30 minutes decided to flush the heaviness from Saturdays run. Hit an easy 3 miles @ 5:45 pace.

avg pace was 6:40 min/miles

Iso Transition Miles: 10.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.0011.90

A.M.

8.45 miles in 55 minutes. Cut my run 5 minutes short to take my kids to swimming lessons.

avg pace 6:25 min/miles

P.M.

3.45 miles before work on the TM.

avg pace 7:10 min/miles

Iso Transition Miles: 11.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.004.000.0010.50

2.55 mile warm with strides

4 X 1 mile @ 5:15 pace, 3 min rest

Wanted to go @ goal 5K pace. But I got out at 11:00 and it was already 90 degrees. So altered the workout to goal half marathon pace.

3.50 mile cool

total miles- 10.50


Iso Transition Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.550.000.000.009.55

Easy run into Harrisville around Weber County fair grounds. Ended up at my parents house to help my wife clean.

avg pace 7:00 min/miles

LunarGlide 3 (Black) Miles: 9.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.000.000.009.35

Took the boys to Harrisville park to so they could run around and hit some golf balls. They were actually pretty good to let me run. I think they are getting used to it.

avg pace 7:21 min/miles

LunarGlide 3 (Black) Miles: 9.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.001.5011.50

2.55 mile warm w/ 4x100 meter strides

2 X 2 mile @ 5:15 pace. splits- 5:22, 5:09; 5:19, 5:10

w/ half mile jog in between sets

6X400 @ 68 pace w/100 meter jog

2.05 mile cool.

total miles-  11.50

Iso Transition Miles: 11.50
Weight: 0.00
Comments
From Derek D on Sun, Jul 15, 2012 at 10:21:10 from 68.109.129.9

Great workout! The relatively short jog recoveries make it even more impressive. What are you training for?

From Ben VanBeekum on Sun, Jul 15, 2012 at 13:33:14 from 24.10.205.24

@derek-

Right now I am getting ready for a 10K in a couple of weeks. But slowly starting to incorporate some longer interval sessions with the hope of an easy transition into some marathon workouts for the fall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.260.000.000.0012.26

LunarGlide 3 (Black) Miles: 8.10Iso Transition Miles: 4.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.902.000.004.0013.90

Track Workout

Met at Lee's Market early to get a track workout in. Bret and Bryant warmed up with Jon and I then finished up there run while we headed up to the track.

Started out by doing 4X100 meter strides, then jumped straight into our workout.

Goal today was 16X400 @ 72 pace with 60 second rest then the on the last 4 drop down to 68 pace with 50 second rest. Workout went good, majority of the first 12 were under 72 most were right on pace. The last 4 we went 69, 68, 68, 68. Cooled for a .25 miles then went straight into a mini 2 mile tempo @ goal marathon pace. Went 5:21, 5:31. Besides being a little quick the turnover felt like that's where we should have been.

Way excited about this workout. Hopefully I can smell a PR @ the Des News 10K next Tuesday.

LunarGlide 3 (Black) Miles: 3.50Iso Transition Miles: 10.40
Weight: 0.00
Comments
From RileyCook on Tue, Jul 17, 2012 at 10:19:29 from 96.41.211.97

That's a very solid workout. I'm sure you'll fly on Des News.

From Ben VanBeekum on Tue, Jul 17, 2012 at 11:54:08 from 24.10.205.24

Riley are you going to be back for the 5K this weekend? Carpool? Entry from Ken maybe?

From RileyCook on Tue, Jul 17, 2012 at 12:19:36 from 96.41.211.97

Yeah I should make it back. Ken is supposed to let me know on entries.

From Holt on Tue, Jul 17, 2012 at 16:51:29 from 67.2.240.4

Nice workout Ben.

From JPark on Wed, Jul 18, 2012 at 22:56:58 from 174.52.34.169

Great workout Ben. Look'n real strong! Best of luck getting that PR Tuesday.

From Ben VanBeekum on Thu, Jul 19, 2012 at 20:34:10 from 216.206.44.14

Thanks guys for all the comments!! We will see how des news goes.

From scottkeate on Fri, Jul 20, 2012 at 16:25:31 from 71.199.4.146

Super workout! You're in a great place for the 10K next week. I look forward to seeing you there. Good luck with the PR!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Easy run around noon. Out and back on the canal rd. Water in the canal saved me today, nice to be able to soak my hat and stay somewhat cool.

avg pace 7:03 min miles

LunarGlide 3 (Black) Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.760.000.000.0011.76

80 minute run on the canal rd. With Bryant and Jon. Legs felt a little fatigued today. Hamstring started tightening up a little bit. Felt like dehydration might have been a factor. Bring on the liquids!!

 

7:08 minute miles

LunarGlide 3 (Black) Miles: 11.76
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

easy miles today. nice easy downhill run, dropped about 1250 vetical feet in 8 miles. Felt nice and relaxed.

avg pace 7:28 min/miles

LunarGlide 3 (Black) Miles: 8.00
Weight: 0.00
Race: Draper Days 5K 2012 (3.1 Miles) 00:15:49, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.100.009.10

2.50 mile warm with Riley and Albert

Race splits 4:56, 4:58; 5:26; the last .10 was 5:08 pace

Overall I was happy with the result. 2nd fastest 5K that I have ran. I felt that my pace was honest. If I had to do it all over again I would go out exactly the same pace. I honestly feel that for me the best way to race is just to go after it. Eventually one of these races everything will come together and shock myself.

3.50 mile cool.


LunarGlide 3 (Black) Miles: 6.00NewBalance Minimus LIME Miles: 3.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Easy 30 minute run. Cut it back today for tomorrows 10K. This is one of my "A" races tomorrow. All I can hope for is the best, after tomorrow the marathon training begins!!

LunarGlide 3 (Black) Miles: 4.20
Weight: 0.00
Comments
From RileyCook on Mon, Jul 23, 2012 at 13:41:03 from 132.3.57.68

Good luck tomorrow. Go get that PR!

Race: Des News 10K 2012 (5.95 Miles) 00:29:46, Place overall: 7, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.005.950.0010.45

Got to the Start line about 20 minutes before the race started I warmed up to my secret bathroom. Really nice not to wait in line and to be honest I don't know if anybody knows about it because I am usually the only in there. Anyways I got a little over 1.5 mile warm before the race started. Saw Scott and he said he was shooting around my time last year so I knew we would we run most of the race together. Anyways all this Highschool kids crack me up, seriously I was on the front row to start the race. Then I realized I was at least five rows back within seconds, funny thing is they go out so hard that by the second mile they are Gassed!! 

So the gun went off I found myself getting passed by alot a runners, I knew I just needed to stay relaxed and let them do there thing because 95% of them will come back eventually.Around the first mile marker is where I caught up to Scott and ran with him for the majority of the race

Mile 1 was 4:49

In the middle of the second mile Scott and I got boxed in seriously by about 7 highschool kids and I felt there pace was slowing. So I slowed and then spead up wide to get around them. So I could get back on to pace.

Mile 2- 4:53

Mile 3 was a little slower because of the slight up hill but managed 5:10 for the split

5K was 15:22, twelve seconds faster then last year. I was feeling good and I could tell Scott was feeling good.

We both were leading the pack of about 5 now and we managed to bring the group through mile 4 with a mile split of 4:58.

Now this is where disaster struck right after the mile 4 marker a cop had all the cones shifted and had are group turn down and head south. I didnt even think anything of it  because there was cones down the whole right side of the road so I was thinking we have to be on the course. Then I saw the mile 25 marker for the marathon then realized we were on the marathon course. Honestly I felt all motivation slip away. Scott was about 3 seconds up on us and he got stopped dead in his tracks because the police support had no clue on what was going on. So I guess are group of five plus a bunch more along with the lead Women pack also got turned down a block early, had to been at least 20 maybe even 30 runners.

Anyways mile 5 was 5:07 and the last .95 was 4:49. I averaged what my time would have been roughly by overall pace and would have came in around 31:05 give or take a few seconds. Maybe even a sub 31. Because I was feeling so relaxed. Who knows now, a little frustrating but it is what it is.

So anyways that was the race that could've been a should've/would've for a lot of us. Just have to run it again next year and ignore the police next time.

Cooled down for 3 miles with Justin Park and Scott.

LunaRacer (black) Miles: 10.45
Weight: 0.00
Comments
From RileyCook on Wed, Jul 25, 2012 at 12:39:14 from 132.3.57.68

Hey it's still a PR! It's a PR for 5.95 miles! No, sorry again that you guys got directed off course, but you just have to look at the positive: you guys ran very well!

From Superfly on Wed, Jul 25, 2012 at 13:57:49 from 74.211.21.81

Sucks about all the mess in yesterdays race. Nonetheless your running great- good job!

From Jake K on Thu, Jul 26, 2012 at 10:14:34 from 155.100.226.54

Still a very FAST 5.9 miles, Ben! Good running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Hit a nice easy run today. Legs were definitely heavy from yesterday but not sore at all which is a plus. Anyway still a little bitter about yesterday. Just kept thinking on what I put into this race the last couple months and nothing to show. I am glad they included are times into the overall standings but felt like they should've adjusted them by average pace or even disqualified us for the main reason that we did cut the course and there was majority of the runners that ran the proper course. Oh well. I will say it again, it is what it is, and I am moving on. ;)


 avg pace was 7:30 min/miles

LunarGlide 3 (Black) Miles: 9.50
Weight: 0.00
Comments
From Jake K on Thu, Jul 26, 2012 at 14:39:04 from 155.100.226.54

Just be glad it was a 10K and not a marathon! Chalk it up to another race, another strong effort, and a building block towards your goals for the fall.

From Ben VanBeekum on Thu, Jul 26, 2012 at 16:45:06 from 24.10.205.24

Thanks Jake I appreciate the advice and motivation!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

A.M.

Slept in today and enjoyed a nice easy run.

avg pace 7:15 min/miles

Iso Transition Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Nice easy run with Jon and Bryant from my house this morning. Headed up to the top of North Ogden and made a nice gradual downhill loop. Hitting my first 20 miler in a long time tomorrow morning. Here comes marathon training!!

LunarGlide 3 (Black) Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.205.000.000.0020.20

Started early this morning from house with Jon for my first 20 miler since the Ogden Marathon. That time of the year I guess. Decided to an out and back, and starting at mile 10 we decided to incorporate some Marathon paced miles every other mile. 

Splits for the Mile pcikups- 5:34; 5:38; 5:27; 5:58(got stuck at an intersection), 5:31

Overall good first 20 miler. Planning on doing an extra track/tempo session for this Marathon Training block. We will see how that goes.

avg pace was 6:35 min/miles

LunarGlide 3 (Black) Miles: 20.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Easy run with Bryant and Jon. Did the 2600 N/Canal Rd loop.

avg pace 7:25 min/miles

Pm run on the TM. Avg pace 7:15 min/miles 4.20 miles

LunarGlide 3 (Black) Miles: 12.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

Tempo run with Jon. Met at lees and warmed for 3 miles

Jumped straight into the tempo. Goal was to hit marathon paced miles @ or around 5:30 pace

splits- 5:34; 5:32; 5:34; 5:31; 5:30; 5:29.

Didn't have my garmin on so Jon pretty much did the pacing. Good solid workout, Jon at the end of the six mile tempo threw up. He said he felt it coming on around mile 5. I guess there is a first time for everything. But he did great, he has come along ways and expect a great marathon from him in the fall.

3 mile cool back to Lee's Market.

Saucony Kinvara Miles: 12.00
Weight: 0.00
Comments
From scottkeate on Fri, Aug 03, 2012 at 14:48:54 from 216.49.181.254

That's a great tempo run! Good work out! Hope you have a good LR today (Friday).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Nice easy run. Felt good, no route planned, no hurry to get anywhere. Just me and some trails and roads. Took the pace easy today. Just enjoyed being outside.

 avg pace 7:32

LunarGlide 3 (Black) Miles: 10.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.800.000.000.0014.80

Bryant met up with me at my house. We did an out and back through Weber County Fairgrounds. Did 60 minutes with Bryant. I then added on a couple more miles. Ran to the North Ogden Stump to get water then ran back home.

avg pace 7:30 min/miles

30 minute run before work Added 6x200 meter intervals to make the time go by faster. Acg pace 7:00 min/miles

LunarGlide 3 (Black) Miles: 14.80
Weight: 0.00
Race: South Weber 5K 2012 (3.22 Miles) 00:16:03, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.954.003.220.0020.17

Woke up early to get out to South Weber to run there annual 5K and 10K. Drove to Riley's house and warmed up to the start line. Managed to get a little over 3 miles in with some strides. Race was good mostly flat with a good section of steep downhill with a flat finish that has the wind on your back coming out of the Weber Canyon. 

First mile in the race was 5:02; second was 4:56; third 5:12. I came through the 5K at 15:38. But with the added distance my overall time was 16:03. We were talking at the end and we think that the course was marked for the 10K because the start and finish line were the exact same. But overall I was happy with the result. Took about a mile to get into a rhythm, felt a little Lagoon in me from yesterday.

After my race I jogged back a mile and ran with Riley to the finish. Mile was 4:56.

Cooled down for a little over 3 more miles. Solid morning and good win.

 

P.M. TEMPO RUN

Decided to sneak out and get another hard workout in. Got out around 8 pm. Weather was nice, little chill in the air.

3.75 mile warm

4 mile tempo

Splits were around 5:32; 5:14; 5:24; 5:33

.40 mile cool back home

8.15 total miles

Lunar Racer LIME Miles: 8.15Saucony Hatori Miles: 12.02
Weight: 0.00
Comments
From Holt on Sat, Aug 04, 2012 at 11:46:31 from 67.2.240.4

Great run Ben.

From RileyCook on Sun, Aug 05, 2012 at 21:05:24 from 173.198.10.194

Great race and fantastic double! You smoked that 5k!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Easy run on the TM

Acg pace 6:45 min miles

Nike Pegasus 28+ White Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.104.002.000.0010.10

Track workout

2 X 2 mile

2 X 1 mile

Splits for the 2 mile repeats.

( 5:28;524)(5:21;5:19)

Splits for the 1 mile repeats

(5:13 and 5:10)

2 mile warm and 2.10 mile cool.

Goal today was to hit more of marathon to half marathon pace to get a little more comfortable with that pace.

Overall workout felt good. Left the track feeling like I couldve done more. So that's a good thing I guess.

Planning on another hard effort on thursday.

10.10 total miles

Saucony Kinvara Miles: 10.10
Weight: 0.00
Comments
From RileyCook on Wed, Aug 08, 2012 at 20:27:01 from 173.198.10.194

Solid workout Mr. Benny Van!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

Doubled up this morning. Ran 8.80 miles with Jon in the early a.m.

Around noon I snuck out and got 4.60 miles in around my neighborhood.

Good solid morning of easy runs!

LunarGlide II White Miles: 13.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.004.000.7510.00

Tempo run plus 200s

Snuck out a little later this morning due to my wife not having to work. Wish I would have gone earlier because it was HOT!

Warmed up for 3.60 miles to my old tempo running route. Probably haven't done this route in years.

Tempo was 4 miles with no pace in mind, just wanted to run off of feel. Plus it was way warm outside, didn't want to kill myself

Splits were 5:20;5:20;5:20;5:30. Seriously 3 5:20 splits in a row made me laugh. Last mile finishes with a slight uphill for the last .50. Glad to hit 5:30 because I was rocked! Just to warm.

Managed to find a creek, so I filled a cup up with water that Zi found on the side of the road to drench myself, felt great the water was freezing.

Cooled for 1/2 mile then jumped straight into 6x200 repeats.

.40 back home.

Great workout in the heat. Water has never tasted so good when I got home.

10 total miles

Iso Transition Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

18 hours of Ogden

This relay is by far the best relay that I have ever done and destroys Ragnar easy!! With R-scape you are allowed to have a 4 man team up to a 8 man team. Your choice, the goal is to get as many laps in as possible before the 18 hours are up.

Run starts and ends at Mt. Ogden Park, 5.70 mile loop in some of the most awesome trails someone will ever run in Utah. Best thing about the relay is that you don't have to drive over 2 hundred miles to get to the finish. Just set up your camp and enjoy good times with some friends!!

Before midnight I ended up getting 2 trail runs in. Course is pretty tough, some major climbing over the first 3.5 miles and then some good downhill the last 2.2 miles.

LunarGlide 3 (Black) Miles: 11.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.800.000.000.0022.80

18 hours of Ogden continued....

 Alright so with this relay I ended up getting 3 night runs. The 3rd night run destroyed me, I felt like I was in a dream the entire run. Just couldn't get focused, the trail was playing tricks on me with the shadow that the head lamp casted. I ate it hard on this run too!! Lucky I didn't hit my head, hands it the ground first then my head on top of my hands. But no harm done finished and went straight to camp to get my liquid levels up and forced myself to eat because I felt way low on calories.

1 run in the early morn and 1 run right before time expired. Good to have the sun back up made the world of difference to actually see where you are running and to actually get some proper footing on the trail without rolling your ankle.

Well overall result was our team ended up getting 22 laps in 18 hours!! Ended up winning the entire thing by one lap. We were the only team with 4 runners and we destroyed the teams with 6 to 8 runners.Ended up getting in 34.20 quality miles in the 18 hours.

Planning on doing this event every year from here on out. Was nice to be only 15 minutes away from home the entire time. My kids came up to visit along with my wife, just an overall good experience.

LunarGlide 3 (Black) Miles: 22.80
Weight: 0.00
Comments
From scottkeate on Mon, Aug 13, 2012 at 09:17:17 from 216.49.181.254

Sounds like a cool event. Looks like you got in some good miles last week. Nice job!

From RileyCook on Mon, Aug 13, 2012 at 09:51:28 from 132.3.57.68

Very nice week and especially 18-hour period! Who was on your team with you?

From Ben VanBeekum on Mon, Aug 13, 2012 at 10:35:21 from 24.10.205.24

@riley- It was Jon, Manny Cypers and Nate Baldwin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

30 minutes on the TM. Pretty tired today from the weekend. Just wanted to flush the body out.

avg pace 7:20 min/miles

LunarGlide II White Miles: 4.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Easy run on the TM. Legs feel substantially better today, kept pace at 7:04 min/miles

 

Altra Instinct Miles: 8.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.852.004.000.0011.85

Track workout

3 mile warm

4x1 mile @ 75 pace w/3 min recovery jog

1X2 mile @ goal marathon pace

.85 cool back home

Solid workout in the heat. Repeats felt a little hard today. Definitely feeling a little fatigue from last Saturday's relay. But good to have this workout under my belt.

2 mile felt good, but also a little hard to to the fatigue on the legs.

Altra Instinct Miles: 11.85
Weight: 0.00
Comments
From steve ash on Wed, Aug 15, 2012 at 21:00:27 from 174.52.177.84

Ben, I don't know you but good solid workout man. You are one of the most consistent and improving runners I have seen on this blog.

From Ben VanBeekum on Thu, Aug 16, 2012 at 10:11:35 from 24.10.205.24

Thanks Steve. When I first started to run you, joe Wilson, and Paul Peterson were the guys I looked up to and wanted to be like. So having the compliment come from you means a lot. So thanks!!

From RileyCook on Thu, Aug 16, 2012 at 10:20:59 from 132.3.57.68

Solid workout Ben. I'm looking forward to Saturday, should be a great run/workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Doubled up before work today. 

Ran with Jon 9 miles from my house. Weather was perfect, nice and cool.

Then a couple hours later  I took my son for 1.25 miles on his run then added on from there.

Good start to the day!!

Altra Instinct Miles: 13.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Easy miles on the TM. 

Avg pace was 7:15 min/miles. Watched the movie WARRIOR while running, better movie than I thought it would be. Pretty intense.

Nike Pegasus 28+ White Miles: 8.35
Weight: 0.00
Comments
From RileyCook on Fri, Aug 17, 2012 at 18:44:04 from 65.130.72.198

Dude, Warrior is a sweet movie. I liked it a lot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.003.001.5021.50

Long run/ 3-2-1-1200-800-400 workout

 Met up with Ken and Riley at Rainbow Gardens then carpooled up to Monte Cristo to run some of the New Huntsville Marathon course. To be honest that Marathon will be the most beautiful marathon in the state and if not the fastest. Whole course is downhill, about 5 miles of it is on the Ogden Marathon course, but the nice thing is that the downhill isn't to extreme.

Great run today though. Ken and Riley worked me over like a bad habit. I knew that we were going to be fast today when our first mile was around 6:10 min/mile, after the 3 mile tempo we were cooling down at 5:55 pace, so we were all committed to hit under 6 min/pace for the first 20 miles. I love the 3-2-1 workout feels like it breaks the long run up a lot.

splits for the repeats

3 mile 5:31; 5:29; 5:31

2 mile 5:02; 5:10

1 mile 5:10

1200- 3:45, 5 min pace

After the 1200 legs weren't going to go much faster I felt worked over

800- 2:40, 5:20 pace

400- 72

cooled for 3.50 miles,

Solid workout for myself, first time in a workout that I hit 20 miles under 2 hours.

Avg pace came out to be 5:57 min/miles.

LunarGlide 3 (Black) Miles: 21.50
Weight: 0.00
Comments
From Cam Harvey on Sun, Aug 19, 2012 at 19:53:47 from 75.169.89.65

Nice workout guys! Makes me jealous that I missed out, not that I could have hung on to a pace like that for very long. Makes me excited for the race though. You'll have to repeat that workout with me on a not so hard day.

From RileyCook on Mon, Aug 20, 2012 at 09:10:41 from 132.3.57.68

That was a great run and it was fun too. Thanks for the workout, I like that step down; it breaks the run up. We need to run it one more time before St. George!

From scottkeate on Mon, Aug 20, 2012 at 13:30:00 from 216.49.181.254

I love this workout. I'd love to join you for the next one before STG. Nice work!

From RileyCook on Mon, Aug 20, 2012 at 14:28:56 from 132.3.57.68

Scott, we'd love to have you join us, if you don't mind the long drive up.

From Ben VanBeekum on Mon, Aug 20, 2012 at 17:19:21 from 216.206.44.14

@ cam- dude anytime you are welcome you know that.

@ Scott- dude this workout is so fun, alleys puts me on the red line but that's why I love this workout. Getsme comfortable with the uncomfortable.

@ Riley- thanks again for rocking me! You and ken are seriously fun to watch. I need to practice that downhill running form!

From scottkeate on Tue, Aug 21, 2012 at 11:22:41 from 216.49.181.254

@ Riley and Ben - I'm definitely willing to make the drive to run with you guys. Please keep me in mind as you're planning future workouts. I've decided not to run TOU 1/2--I'm feeling like a little recovery and a focus on base this week will be better for me. I would have been fresh meat for you guys this weekend :-)

From Ben VanBeekum on Tue, Aug 21, 2012 at 17:42:08 from 216.206.44.14

@scott- we are planning on doing this workout again 2 weeks before st. George. We will definitely let you know. You will love this run!! It's Beautiful!

From RileyCook on Wed, Aug 22, 2012 at 09:15:26 from 132.3.57.68

Ben, I just realized I travel back from DC that Saturday (two weeks before St. George). So, that won't work for me. Would you be interested in doing a long run on Labor Day up there?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Easy run today.legs were pretty tender for about a mile, then once the juices got flowing I felt pretty good. Started out at 7:30 min miles and ended my run at 6:36 min/ miles.

Avg pace for run 7:04 pace

Nike Pegasus 28+ White Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

Nice early morning run with Jon.

Started from my house and headed up to the canal rd and made a loop back to my place. Stomach wasn't feeling to well today. Last night my wife made this dinner called AFREAKADILLON. Anyways I told her that her dinner came out my FREAKINBUTT!! Never again.

7:30 min/ miles

P.M

4.30 miles on the TM. Legs feel like they are 100% from Saturdays run. Had some spring in them, stomach felt 10 times better on this run.

6:59 min/miles

Nike Pegasus 28+ White Miles: 9.45Iso Transition Miles: 4.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.954.000.000.7513.70

Early runs from Lee's with Cam and Jon.

Warmup was 2 miles with strides.

4 mile tempo @ goal marathon pace, roughly 5:30 to 5:35 pace

splits- 5:33;5:30;5:24;5:15.

1 mile cool and straight into 6X200 with 200 rest.

splits 38; 35; 33; 34; 33; 33.

.55 cool back to Lee's


4.65 miles before work Solid day so far. Even mowed the lawn.

LunarGlide II White Miles: 4.65Altra Instinct Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Cut today's run by 10 minutes today. Scaling back for this weeks top of Utah half. Shooting for that first sub 1:10. Hopefully I can snatch it, havent raced a half since April.

So this race might be interesting.

Avg pace today was 7:20 minute/miles

Nike Pegasus 28+ Miles: 7.00
Weight: 0.00
Comments
From Jake K on Thu, Aug 23, 2012 at 18:59:11 from 67.177.11.154

Sub 1:10 should be well within your reach. See you up there on Saturday.

From RileyCook on Fri, Aug 24, 2012 at 10:28:53 from 65.130.72.198

I agree with Jake, you got it Ben! You've put in the work and now you just gotta go take it! See you this afternoon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.000.000.004.65

Easy run on the TM.

avg pace 7:00 min/miles

Nike Pegasus 28+ White Miles: 4.65
Weight: 0.00
Race: Top of Utah Half Marathon 2012 (13.1 Miles) 01:08:55, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.0013.120.0019.42

TOP OF UTAH HALF MARATHON 2012

Headed up to Logan the night before with Riley and met up with Janae and Kenneth Richardson, Janae's parents were nice enough to let us crash there for the night. Very grateful for them and there hospitality, very nice family.

Slept really good, and got in my breakfast immediately. Rockstar and a PowerBar(breakfast of Champions I know)

Got to the race and started my warmup with Riley, Ken, and Janae. Riley and I found the secret Bathroom to avoid lines at the beginning. This bathroom was really nice not going to lie!! Haha!!

Managed to sneak in 2 miles with some 2 strides. Ran into Clyde at the beginning, always good to catch up with him chit chat for a little bit. Saw tons of Bloggers up there. Adam, Jake, Steve, Walter and etc. Good showing and awesome races by the FRB team!!

Alright as the gun went off immediately the group was separated to 5 with in the first quarter mile. Jake, Riley, Ken, Jason Holt and Me. Pace was quick immediately which was fine with me I figure you have to go with it because either your going to run the best race of your life or you will slowly dig your own grave. But you will never know if you don't try.

Mile 1 was 5:01. I was right behind Riley and Jason. I was wondering how my body was going to respond due to our last Saturdays run. But as I got going my legs felt fine.

Mile 2- 5:11 past Jason and was in 4th and was pretty much where I stayed the entire race. Goal now was just to keep Ken and Riley in sight. I knew if I could see them then I would hit that Sub 1:10.

Mile 3-5:12

Mile 4-5:17

Mile 5-5:06

Mile 6-5:10

Mile 7-5:08

Mile 8-5:11

Mile 9-5:17

Mile 10-5:15

Mile 11-5:26 slight up hill towards the last half of this mile.

Mile 12-5:43 mostly up. Wish I could have this mile back, this is where

my weakness is, on the hills, need to start working on that

Mile 13-5:20- recovered nicely

.12-32 seconds, 4:44 pace.

Overall way happy with my race today. Goal was sub 1:10, and glad I succeeded that a little better then I thought I would. Jake, Ken and Riley ran awesome. PRs for Ken and Riley!!

STG Marathon is shaping up to be a good, fast, and competitive one. Way excited to see how everyone does!!

Cooled down with a solid group of FRB's. 4.30 miles

LunaRacer (black) Miles: 19.42
Weight: 0.00
Comments
From Holt on Sun, Aug 26, 2012 at 10:50:58 from 67.2.232.201

Looks like you did awesome!

From scottkeate on Sun, Aug 26, 2012 at 17:45:06 from 71.199.4.146

Great race! Congrats on exceeding your goal by more than a minute. Sub 1:09 on that course is awesome!

Wish I was feeling strong enough after Hobble Creek to have been there.

It would be great for me to hook up with you a few times before STG if possible.

From Mattrow on Sun, Aug 26, 2012 at 21:33:10 from 75.169.19.22

Nice race, That hill that makes up the 12th mile is tough. This is a good course to PR.

From Cam Harvey on Sun, Aug 26, 2012 at 21:36:45 from 75.169.89.65

Nice work on the sub 1:10! And congrats on coaching me for my sub 1:20.

From Superfly on Mon, Aug 27, 2012 at 09:46:51 from 74.211.21.81

Ben your peaking just right. I really think your gonna bust a big PR down here. Keep it up- who knows maybe another trip to Japan is in your future.

From MarkP on Mon, Aug 27, 2012 at 09:56:59 from 70.58.42.217

PR! Great race!

From jtshad on Mon, Aug 27, 2012 at 09:57:24 from 204.134.132.225

Congrats, another strong performance.

From RileyCook on Mon, Aug 27, 2012 at 10:07:26 from 132.3.57.68

Nice work Benny! I knew you had a 1:09 in you on this course! Let's keep it rolling to St. George!

From Ben VanBeekum on Mon, Aug 27, 2012 at 10:14:16 from 24.10.205.24

Thanks everyone!!

@scott- I will keep in touch, we should hit at least one hard long run with each other.

@clyde- Hey I plan on coming to STG a couple days early for the marathon, golfing sounds great, you in?

@Riley- thanks man!! Way excited for both of us down south. 4 more weeks of hard stuff!!

From RileyCook on Mon, Aug 27, 2012 at 10:17:22 from 132.3.57.68

Woah, if there are golf plans in the mix before St. George, I want in. If you don't already have a foursome.

From Superfly on Mon, Aug 27, 2012 at 10:20:13 from 74.211.21.81

That's 3 of us. We just need one more. Let me know what day and timeish and I'll get some t' times lined up. Sounds fun.

From Adam RW on Mon, Aug 27, 2012 at 14:50:53 from 155.101.152.123

Ben, All I can say is congratulations. You deserve it. Your progress over that last few years has been well fought and won. I also enjoyed our talk during the cool down and hope that the pacing at the full works out for both of us.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Good run this morning, just beat the 7 min guy.

Legs responded well towards the end of the run.

Avg pace 6:58 min/miles

Nike Pegasus 28+ Miles: 9.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.000.000.008.45

Got out a little earlier today for my due to the fact tha it is the first day of the semester.

Pretty stoked! Taking my first swim class, so maybe a TRI might be in my future next year will see.

Avg pace for today was 7:05 min/miles

Nike Pegasus 28+ Miles: 8.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.003.0014.00

Morning workout with Riley, Ken and Jon.

Warmup 2.5 miles with strides 

Workout was 800-400-200-1000 X 2 sets

splits 2:20-65-31-3:05. 2nd set- 2:21-65-30-3:13.

Legs fell off around 600 meters in the 1000. But overall a solid workout for the day

4.5 miles cool.

 

P.M. 4 miles in the early afternoon before work. 

avg pace 6:30 minute miles

Altra Instinct Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

Recovery run. Legs were a little sore from yesterdays workout. 

Positive outlook on the workout is that I know I have to hit those faster times on the track to get where I want to be as a runner. More than willing to be a little sore!!

 Todays route was up 2600 N to the canal Rd. looped back to 3100 N. down washington back to lees.

avg pace 7:25 min/miles

Nike Pegasus 28+ White Miles: 8.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Easy run on the treadmill. Last 2 minutes picked the pace up to 5 minutes to spin the legs to get them ready for another Half Marathon tomorrow.

 

avg pace 7:00 min/miles

LunarGlide 3 (Black) Miles: 5.50
Weight: 0.00
Comments
From scottkeate on Fri, Aug 31, 2012 at 14:20:01 from 216.49.181.254

Good luck tomorrow. Have a great race.

Race: Wildcat Half Marathon 2012 (13.1 Miles) 01:13:40, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.1513.100.000.0020.25

What a morning woke up early to look outside to see that it was dumping outside and the lightning was going crazy!! But by the time I started my drive up to Huntsville the rain had stopped so that was a good thing too. On the way up got in my race breakfast of a Rockstar Recovery and PowerBar.

Met Riley and ran into Albert. So the 3 of us warmed up together. Since the lines were so long for the bathrooms I showed Riley where the secret bathrooms were. Fantastic no line at all. Managed to sneek about 5K for warmup with 1 stride.

As the race got going the pack split pretty fast. Riley, Ken, Jake, Albert, Nate and Bret. Pace felt comfortable for the 1st and 2nd mile. Splits were 5:29; 5:18. After mile 2 I decided to push the pace a little bit to see how the legs would respond. My hope was that my legs responded well and I could've hit a zone hitting anywhere between 5:20- 5:25 splits. After a 5:09 mile my legs were heavy. From there my splits slowly got slower and found myself in no mans land around mile 7 after Ken had to hit the restroom and continued to do so until mile 10.

My ultimate goal was to catch Nate but he maintained the gap and I just couldn't get my legs moving under 5:30 pace. Overall it was definitely a harder effort then I would've liked but at the same part I have to remember the ultimate goal is St. George and this training will pay dividends for that race.(knock on wood).

Splits for 4-13.10

5:26; 5:45; 5:31; 5:45; 5:45; 5:47; 5:50; 5:45; 5:36; 5:49; :36 seconds for last .10

In the past for this race my splits were low 5:30s to high 5:30s, but as my 3 year old would tell me "It is what it is"

Plan for the next couple weeks is to nail out some 80 mile weeks(school permitting). Get some good hard long runs in and hope for the best.

Cooled down with Ken, Riley and Albert for 3 miles. Hung around got some awards and snagged a cool Camelbak bottle from the raffle and then Riley talked me into to 1 more mile to get over 20 for the morning. 

4.05 cool.

Congrats to everyone who ran today!!

 


Lunar Racer RED Miles: 13.10Nike Pegasus 28+ Miles: 7.15
Weight: 0.00
Comments
From Jake K on Sat, Sep 01, 2012 at 16:32:11 from 67.177.11.154

These efforts will definitely pay off for the big one. Keep the momentum going - you're running really well right now.

From Fritz on Sat, Sep 01, 2012 at 20:38:02 from 76.27.28.67

Nice job Ben. Sounds like a tough race with some tough competition. And as Jake said, all of these races will definitely pay dividends in a month. The Rockstar Recovery for breakfast does sound questionable though. :)

From scottkeate on Sat, Sep 01, 2012 at 21:03:28 from 71.199.4.146

A tough run a week after a fast 1/2 will definitely fuel the tank for SGM. You are looking strong and in a good position for a great marathon.

From MarkP on Sat, Sep 01, 2012 at 22:44:11 from 70.57.87.188

Solid run today. Smart keeping your sites on your goal race at SGM.

From Superfly on Mon, Sep 03, 2012 at 13:02:57 from 74.211.21.81

Just another great workout before you drop the bomb down here. It's gonna be awesome. I'm tempted to ride in the pace car just to watch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.150.000.000.0015.15

Slept in an extra hour today which felt great! Met Riley at the 12th st Smith's. Drove up to Ken's to pick him up, then headed above Weber State to start our run.

Started on the upper trail and headed North towards Rainbow, once we got to Rainbow we crossed 12th st. And continued to head north on the canal rd. made it about 10.25 miles then turned down off the trail and headed back south on the roads.

Stopped around 13 miles to get a drink then Ken and Riley thought it would be funny to start throwing down sub 6, I didn't realize it until my breathing got quicker and I looked down at my Garmin. I was like what the crap is that all about.

So around 14 miles I through in a surge and Riley came with me, Was pretty fun, Riley gave me some tips for the downhill. Managed to drop down to 4:12 pace, but it was for less then .25 of a mile.

Great start to a Monday!!

Altra Instinct Miles: 15.15
Weight: 0.00
Comments
From RileyCook on Mon, Sep 03, 2012 at 18:03:12 from 65.130.95.125

Good times this morning! That was a good run, it's too bad our work schedules don't allow us to get in more weekday runs like this!

From Ben VanBeekum on Mon, Sep 03, 2012 at 19:17:03 from 216.206.44.14

That would be nice. If I get that job my schedule will open up a lot more. So I could easily get in 2 to 3 weekday runs with ya plus a Saturday run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

8.75 miles solo this morning. Left from house and made my routine loop through pleasant view.

Avg pace 6:52 min/miles

Followed up my run with 600 meters in the pool. This swimming stuff is kicking my trash, but sefinitely good cross training.

LunarGlide II White Miles: 8.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.105.000.000.0010.10

Fartlek workout.

warmup for 1 mile then every other mile at goal marathon pace

splits, 5:27; 5:24; 5:21; 5:19; 5:13.

Workout felt good, felt relaxed during the hard stuff, legs feel like there back to 100% from Saturday's race.

avg pace 6:05 min/miles for overall workout.

Lunar Racer LIME Miles: 10.10
Weight: 0.00
Comments
From scottkeate on Thu, Sep 06, 2012 at 15:32:05 from 216.49.181.254

Nice workout, Ben! You are looking strong for STG!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Man what a interesting morning. First woke up went to start my car and no turnover. So Jon meets me at my house we run for 50 minutes or so. Then we tried to jump my car and still no Bueno.

Anyway come to find out my fuel pump went again. Twice in the last 6 months, so I skip class at Weber because I have no way of getting there. Get my car towed, went with the tow truck driver, which I now feel terrible because I didn't even get his name. Went to the mechanic shop, $800 dollars later my car is working.

Ran home from the mechanic shop because I was bored and didn't want to wait.

Avg pace for my entire run

Was 7:05 min/avg

Nike Pegasus 28+ Miles: 10.75
Weight: 0.00
Comments
From jtshad on Thu, Sep 06, 2012 at 13:17:08 from 204.134.132.225

Wasn't the fuel pump still under warranty if it was only 6 months old?

From Ben VanBeekum on Thu, Sep 06, 2012 at 19:49:44 from 216.206.44.14

Jeff it is still under warranty, I had the mechanic keep the part and I am taking it back to my other mechanic that fixed it and he said he would pay me back for the part. Not sure how much they are but hopefully I get some decent amount of money back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off, big test with school coming up that I needed to study for. Plus just feel a little drained today.

Weight: 0.00
Race: The Classic 10K 2012 (6.2 Miles) 00:32:35, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.006.200.0011.00

2.05 warm up

6.20 mile race

For the most part this race felt okay for me. I definitely fell the day off from yesterday during my warm up. Crazy my body felt a little stiff and tight. Felt like I needed to warm for at least 4-5 miles to get things going but only had enough time for 2 miles.

I have always enjoyed the classic race. They are always on top of things, good shirts, good atmosphere. So in the years past I have done the 5K but this year I was debating back and forth on what I wanted to do. So in my best interest for training I thought a 10K would be more beneficial. Plus it was a wise decision with Jake running the 5K. ;)

Okay so for the race as the gun started I took off the line and quickly got out into the lead. Pace felt really good and honest for the most part, mostly downhill. Managed a 4:52 mile. Then I will say it again I need to start working on some hill repeats or something because I get on the hills and my pace immediately goes to marathon pace and that is it. So for mile 2 and 3 were all up hill I hit 5:22 and 5:44. Honestly felt like my heart was though the roof. Mile 4 slight uphill for a half mile and then drops downhill for most of the race. Mile 4 5:13, felt like I got my breathing back othe downhill and my body finally felt normal. Mile 5 was 5:01. From there The last mile was slight downhill mostly flat with an uphill finished. Mile 6 was 5:15, and last .20 was 60 seconds flat.

Overall it was an up and down race for me. I started feeling better as the race went on and I wonder if that had to do with the day off yesterday and with a short warm up. But hey I will take the WIN anyway of the week. First place prize was a year membership to golds gym. I don't know if I will use it or not but if I keep this swimming thing up maybe I will use it over the winter. In years past the overall winner received a free pair of shoes. Now that would have been nice, but my said that I dont need any more running shoes, and I need to get over my addiction on collecting them, she has I need to be addicted on getting rid of them if anything.

Well good fun at the races, good showing by the blog for the 10k. 1-2-3 Sweep!!

2.75 mile cool with Cam and Leslie.

Race shoes Adidas adizeropro. 6.20 miles

Iso Transition Miles: 4.80
Weight: 0.00
Comments
From steve ash on Sat, Sep 08, 2012 at 22:41:01 from 174.52.177.84

A great run, those hills are definitely not easy..

From MarkP on Sun, Sep 09, 2012 at 10:53:01 from 75.169.22.194

Nice win! Congratulations!

From Superfly on Mon, Sep 10, 2012 at 11:54:48 from 74.211.21.81

Another good one Ben. Your there...

From Adam RW on Mon, Sep 10, 2012 at 19:55:14 from 155.101.152.123

Nice win. Up and down or not.

From Ben VanBeekum on Tue, Sep 11, 2012 at 10:23:01 from 137.190.210.64

Thanks you guys!

Adam you ready to Rock it this weekend? I am planning on running 2:40 to 2:39. So if you need a pacer I am there.

From Adam RW on Tue, Sep 11, 2012 at 11:04:08 from 155.101.152.123

I'm still up in the air about pace. That would be PR pace for me and although I have had a few good races this year I am concerned about the consistency this year versus the last time I toed the line for the "big game".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Easy run on the TM. Right hamstring is bugging again, rolled my leg on the foam roller but didn't seem to help. Hopefully nothing to serious. Just got to get though 2 more weeks of hard stuff then the taper begins!

Acg pace 6:40 min/miles

LunarEclipse Miles: 10.25
Weight: 0.00
Comments
From scottkeate on Tue, Sep 11, 2012 at 09:07:15 from 216.49.181.254

Take care of that hamstring. You are ready for a great SGM this year. A little TLC for the hamstring won't set you back a bit.

From Ben VanBeekum on Tue, Sep 11, 2012 at 09:56:58 from 137.190.210.64

Thanks Scott! Just get a little scared. Its the same hammy that I tore 2 years ago. So for me if there is any tweak in it I get freaked out.

From scottkeate on Tue, Sep 11, 2012 at 10:49:39 from 216.49.181.253

I totally get that especially at a time when you want to be on your "A" game for preparations. Every once in a while it's been helpful for me to have my running buddies remind me that a day or two of taking it easy is better than a blow up. The truth is you are in fantastic shape with a great base. It's not going to take much to tune your engine for a great race.

Right now I'm planning on running with you and Riley on the Saturday evening when he gets back from his trip.

From RileyCook on Tue, Sep 11, 2012 at 10:52:28 from 214.25.5.117

Ben, Alta would've been great therapy for that hammy ;-)

Scott, glad to hear you'll likely be joining us. It's been too long since we've seen you.

From scottkeate on Tue, Sep 11, 2012 at 11:14:04 from 216.49.181.254

Yeah, you guys are just licking your chops to put the hurt on me :-) Fresh meat!

From Ben VanBeekum on Tue, Sep 11, 2012 at 12:05:14 from 137.190.210.64

Scott whatever bro! You are actually saying that about us! You have been destroying it this year, this by far will be the funnest STG yet! That will be awesome glad to hear we will get one long in with each other.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Eqsy run with Bret and Jon from my house. Hamstring is still bugging, pace was slow til it warmed up. Felt good towards the end of the run but immediately tightened up as soon as I was done.

Avg pace was 6:51 min/mile

Went straight to the pool after @WeberState did a pretty good workout for a beginner

50 kick

50 free

2x 25 sprint with fins

100 free

2x 25 sprint

200 free

50 dolphin kick

2x 50

200 cool.

Nike Pegasus 28+ White Miles: 8.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Easy run with Jon and Cam from the end of Mt. Road in North Ogden.

I wanted a easy run today to give the hamstring a break, pace was relaxed on the trails. Pretty much 4.05 miles up the mountain and then turned back around. Pretty morning, nice and cool. 

Planning on another run today since I don't have to work until Sunday. Just found out also that my time got approved for the Boston Marathon, should be fun!! That means I have to train during the winter which is not so fun!!

avg pace on todays run 9:13 min/miles

P.M. 7 mile loop into North Ogden and Pleasant View, nice chilled wind on this run. Very pleasant! avg pace 6:53 min/miles

Nike Pegasus 28+ White Miles: 8.10Altra Instinct Miles: 7.00
Weight: 0.00
Comments
From Adam RW on Wed, Sep 12, 2012 at 12:04:29 from 155.101.152.123

That's great news. I think you have a great time in and at Boston.

From Ben VanBeekum on Wed, Sep 12, 2012 at 12:09:19 from 24.10.205.24

Thanks Adam. I will see you this weekend!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.050.000.000.007.05

Nike Pegasus 28+ White Miles: 7.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Cut my run short due to tightness in the left calf. Think I have been compensating for the tightness in my right hamstring. 

Altra Instinct Miles: 5.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.400.000.000.0026.40

Easy miles today on the Top of Utah Marathon course. Was fun to get some solid miles in with Ken Richardson. Good to see alot of runners from the blog.

Congrats to Jake who Won the marathon

Congrats to Steve Anderson who just proved to me that he is insane to run a marathon on a stress fracture.

Port a John award goes to Ken and I who officially used over 10+, Ken 8, Me-3.

Still a solid run, hit at least 15 miles at 6:10 or better. Nice to actually feel like I didnt run a marathon today.

 Overall running time without bathroom breaks was 2:42 with bathroom breaks we finished the Marathon distance in 2:49.

LunaRacer (black) Miles: 26.40
Weight: 0.00
Comments
From Matt Schreiber on Sat, Sep 15, 2012 at 20:56:14 from 66.17.102.185

Great report (entertaining). And nice job on the marathon distance!

From steve ash on Sat, Sep 15, 2012 at 21:04:05 from 174.52.177.84

Awesome way to get solid mileage in.

From Jake K on Tue, Sep 18, 2012 at 08:12:04 from 155.100.226.191

That's a lot of port a john stops! :-)

Nice way to get in the LR.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Easy miles on the TM. Hamstring is way tight today.

avg pace 7:20 min/miles

LunarGlide II Orange Miles: 8.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Hamstring is calling for an extra day off. Hamstring is tight, going to get a massage today and hopefully that will loosen it up. If so I might test it late tonight after work!! Other than that everything else feels great.

Swimming- worked on starts for most of the class, got some swimming in but not a lot.

Deciided to test the hamstring out since my legs were warm from swimming.

Actually felt really good!

Got in 50 minutes before Pharmacology started

Did the WRC 10K course

Avg pace 7:05 min miles

LunarGlide II Orange Miles: 0.20Iso Transition Miles: 7.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.000.000.009.50

Best my hamstring has felt in a long time. Seriously don't know what the turn around has been in 2 days but it felt awesome today, legs were still a little heavy from Saturdays Marathon. But not heavy enough to skip a tempo run.

Splits on tempo were. 5:13, 5:25 5:28 5:18.

Good workout and nice weather.

I think the key with the hamstring is to do long warm ups in the cold, then hit the run hard. Did 4.5 for the warm about 1.5 miles farther than normal.

Just thinking out loud......

Avg pace today was 6:05 min/miles for entire run.

Nike Pegasus 28+ White Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.450.000.000.0013.45

Man what a great morning, 2 days of no hamstring tightness which feels great! I actually feel like a runner again.

Woke up at 6:15 ran 8.30 miles with Jon. Immediately drove to Weber State and hit the pool.

Workout in the water was

100 warm

150 kick with fins

100 pull

100 swim with fins

8x 25 sprint

150 free

200 pull

8x25 pull w/ crunches

50 fly

100 free

200 my choice

200 cool

Jumped out of the water and dried off and went for a 35 min run. Managed 5.15 miles

Great day, I think the cross training his helping the hamstring a bit, just using different muscles it doesn't feel as tight any more.

Pace for both runs

7:16 min/miles

6:49 min/miles

Saucony Kinvara Miles: 5.15LunarGlide 3 (Black) Miles: 8.30
Weight: 0.00
Comments
From scottkeate on Fri, Sep 21, 2012 at 11:09:56 from 216.49.181.254

Great workout, Ben! Glad to hear the hamstring is feeling better. Are you still planning a long run for tomorrow night?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Easy run on the TM. Pace for the majority of the run was 7:28 min/miles.

The last 20 minutes was @ 6:58 min miles with one mile at 6:30 pace

avg pace for today was 7:14 min/miles

3 days of no hamstring tightness!!

Iso Transition Miles: 8.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.1510.000.000.0020.15

Great Saturday evening run! Met up with Riley, Ken and Scott Keate A.K.A the IRON HORSE! We all met up at Rainbow Gardens in Ogden and started our drive up to Monte Cristo. My wife was awesome enough to drive us to the top so we didn't have to drive back up to get our car. Seriously saved us at least an hour.

For this run I was a little worried on how my stomach would handle the evening miles instead of the morning. Overall it felt okay. A couple stops during the first 9 miles, and 1 stop about 3 miles into the tempo run.

For the workout the plan was to hit 10 miles at goal marathon pace, after a 9 mile warm up. Our warmup pace was roughly around 6:15 pace with the down hill but very relaxed. Started our tempo at mile marker 32. As I got going there wasn't the bounce in my legs that I was hoping forkust felt a little fatigued for some reason. We had a solid group for about 3 miles of the tempo then Ken hit the restroom, theI had to go about 2 minutes later. Ken eventually caught up and we ran about 2 miles together, then Ken was done. Stomach and Fatigue got to him. From there on out I ran the last 5 miles of the tempo solo. Pace felt relaxed and good, hit a couple of 6:00 min/miles due to the darkness and cars that were speeding up the canyon. Definitely got darker after then expected. But overall a great run. 7 miles of the tempo were sub 5:40 or better, so no complaints.

.90 mile cool in the dark, biggest part of this run was to see how the hamstring will hold, and again no tightness or pain. Ready to rock and roll for STG! I am super excited for this run, we should have a solid group of guys deep into the race which is a positive for all of us.

Congrats to Scott for receiving the "Iron Gut" award. No bathroom break!

Altra Instinct Miles: 20.15
Weight: 0.00
Comments
From RileyCook on Mon, Sep 24, 2012 at 10:52:03 from 132.3.57.68

Great times. That first 9 miles flew by with all the good conversation going on. Thank your wife again for driving us up there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

Fartlek workout.

6 min warm

6 min @ 6:00 min/miles

6 min cool

8 min @ 5:57 min/miles

6 min cool

10 min @ 5:54 min/miles

6 min cool

12 min @ 5:40 min/miles

6 min cool

legs felt great, again no hamstring tightness.

avg pace for run 6:30 min/miles

LunarGlide 3 (Black) Miles: 10.70
Weight: 0.00
Comments
From Adam RW on Tue, Sep 25, 2012 at 10:57:25 from 155.101.152.123

Nice workout. Things are looking good for STG.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.650.000.000.0012.65

8.55 miles early with Jon, legs felt a little heavier then I would have liked but probably due to the fact of yesterday's workout.

Normal recovery loop from Lee's Market in North Ogden

Swim

Did 500 meters in the water, not much today due to learning a few different swim techniques.

Immediately after swimming dried off and did 4.10 miles around Weber State.

Avg pace was 7:45 min/miles

Again good start to the day.

LunarGlide 3 (Black) Miles: 8.55Altra Instinct Miles: 4.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

Hit the Canal Rd in North Ogden today. Was going to do my last hard tempo run today for STG but decided that I will do it tomorrow. Legs are a little heavy with the long run/tempo on Saturday plus my Fartlek workout on Monday.

Great run today though. Nice weather with a slight wind chill out of the North.

 avg pace 7:10 min/miles

LunarGlide 3 (Black) Miles: 9.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.005.000.0013.45

Tempo run

So this is my last hard workout before STG next week. Was way excited to do this workout to see and compare on how I have improved from last year.

So the workout was a 5 mile tempo run.

3.50 warm

My splits from last year at this time were 5:20; 5:25; 5:28; 5:29; 5:18.

I as really motivated today to beat those splits.

Splits for today were 5:14; 5:18; 5:22; 5:28; 5:11.

Really stoked from today's results, I feel like all the training during the summer is coming around and I am peaking right on time.

.65 cool back to my house.

Went straight to Weber State and swam for 50 minutes.

Then hit the roads for 30 minutes.

Managed 4.30 miles @ 7:08 min/miles

Lunar Racer RED Miles: 9.15Iso Transition Miles: 4.30
Weight: 0.00
Comments
From JimmySG on Thu, Sep 27, 2012 at 11:29:12 from 168.178.86.181

Great run, now try to enjoy the taper. You should do great at St. George.

From Ben VanBeekum on Thu, Sep 27, 2012 at 11:34:15 from 137.190.212.73

Thanks jimmy! Trust me I will enjoy the taper...

From RileyCook on Thu, Sep 27, 2012 at 19:15:34 from 75.162.188.151

Very nicely done Ben! Where did you do the tempo at?

You still thinking of a 5k Saturday? I was thinking we should just get together and run 5k but not in a race. I don't really feel like paying money for a low-key 5k. What do you think?

From Ben VanBeekum on Thu, Sep 27, 2012 at 20:32:41 from 216.206.44.14

@riley- Jon and I did it up in North Ogden off of 3100 north. I was thinking the same thing. Let meet for sure, just let me know where, and we could go a little later since we are not busting out some long miles.

From Superfly on Sun, Sep 30, 2012 at 16:32:49 from 74.211.21.81

Someones gonna fly on Sat!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy run on TM. Not much time today to run. Studying got the best of me.

LunarGlide 3 (Black) Miles: 4.50
Weight: 0.00
Race: Tune up 5K for STG (3.1 Miles) 00:15:48, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.108.10

The first annual tune up 5K for STG!

Talked to Riley Cook the night before and we wanted to do a low key 5K where we didn't want to pay any money. So we organized our own. I asked Riley what he wanted to call this race, he immediately stated the TUNE UP 5K for STG. So I went to the screen printers which happens to be my moms work and made some official race shirts. Pretty sweet, not going to lie.

Anyway showed up the next morning and distributed the goods which I hoped everyone enjoyed or got a kick out of it.

So we warmed up on the course backwards so we all knew where we were going. Riley earlier stated that he wanted to do a aided 5K that wouldn't leave him sore and we both thought that the PV5K was the course to do.

Okay we got to the start of the race and drew the official starting line into the dirt and we all started laughing because we were like this is probably the most competitive 5K going on in the state right now. Which probably deemed to be true.

Race

First mile for me was to try to hang with Riley and break 5. This mile is all on dirt mostly flat with a good little down and up hill about .75 miles in. Managed a 5:07.

2nd mile Riley had already established a good gap and my goal was to keep him in eyesight for as long as I could. Also this mile is mostly down so I was focusing more on my form and to stay relaxed hit 4:55 for this mile.

Mile 3 is rolling hills with a down hill to the finish. But the first part of the mile starts with a little climb and for me I am not the fastest climber, but not bad. But my pace immediately goes to marathon pace which I am fine with. But again it felt like dejavu because Bryant passed me othe hill this time just like Jon did earlier in the year. I got off the hill and mentally I thought I was done but actually felt okay. Once I snapped out of it the damage was done Brant established a gap I couldn't make up. Although I closed on him the race was just to short. 5:20 for mile 3.

25 seconds for the last .10

Great race for me especially in this type of setting to go out and break 15:50 in technically a training run is a huge motivator. Earlier in the year I was 16:02 in a race setting.

I think I am totally ready going into STG. The best advice I have been given since breaking 2:29 last year was from Paul Peterson. He stated, never look back and only move forward! I have taken that advice to heart!

STG is a great course and a great organized race and should be a lot of fun.

Overall results for today's race

1- Riley Cook 14:55

2- Bryant Jensen 15:37

3- Ben Van Beekum 15:47

4- Jon Heslop 16:08

Great day!

Lunar Racer RED Miles: 8.10
Weight: 0.00
Comments
From RileyCook on Sun, Sep 30, 2012 at 20:11:22 from 75.162.188.151

That was a fun race. And the shirts were sweet. You ran well and we my friend are ready for STM!

From Jake K on Mon, Oct 01, 2012 at 09:08:36 from 155.100.226.191

You guys need a more creative name for this race! Otherwise, good job! :-)

From RileyCook on Mon, Oct 01, 2012 at 14:49:54 from 132.3.57.68

Jake: Well Oktoberfast was already taken from last year so what were we to do?

You just wait though, St. George Tune up 5k is going to take off as a race next year; it may even DOUBLE in participants. haha.

From Adam RW on Mon, Oct 01, 2012 at 21:38:44 from 67.182.250.241

I wish I could have been there to see you four tear it up. Even more bummed I won't be down south to witness the destruction of the course you all are going to rain down on Saturday. Keep up the positive momentum and have fun with it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

Easy 50 min run on the TM.

Avg pace 7:13 min/miles

TAPER WEEK!!

LunarGlide 3 (Black) Miles: 6.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today. Did a hard workout in the pool followed up by a pre race deep tissue massage.

Legs haven't felt this good in a long time.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.651.000.001.506.15

Interval session with Riley Cook.

A little over 2 mile warm with strides

6x400 around 69 pace

1x1 mile at goal marathon pace.

1.50 mile cool.

Lunar Racer RED Miles: 6.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.000.005.65

5.65 miles with Clyde from his house. Good to catch up with Clyde on a nice chilled morning run. The weather is going to be perfect for this years Marathon. Way excited for how deep the field is going to be this year. Honestly I don't see one runner standing out over another. Should be anyone's race! We'll see I guess......

This year I am feeling more prepared then ever, I honestly feel like if it's my day I will go well under my last year time of 2:28. But the Marathon is a beast and anything can happen.

Altra Instinct Miles: 5.65
Weight: 0.00
Comments
From JPark on Thu, Oct 04, 2012 at 12:29:05 from 174.52.34.169

Ben, I'm sure you're in for a monster day Saturday. Looking forward to see you and the others down there.

From Andrea on Thu, Oct 04, 2012 at 12:35:29 from 72.37.244.100

Good luck on Saturday!!

From CamH on Fri, Oct 05, 2012 at 01:48:40 from 216.206.44.14

Good luck! I'm excited to see how you guys do, and somewhat jealous I'm not joining!

From Ben VanBeekum on Fri, Oct 05, 2012 at 18:52:44 from 74.211.26.22

Thanks guys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.150.000.000.002.15

2 loops around the condos in STG. Threw in half a mile @ goal marathon pace. Ready to roll tomorrow. Good luck to everyone that is running!

Iso Transition Miles: 2.15
Weight: 0.00
Race: St. George Marathon 2012 (26.2 Miles) 02:32:58, Place overall: 15, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Another marathon down. I was way excited for this race just because of how my workouts and past races have went. I felt that I was more prepared then ever and put more miles in this year to gear up for STG. But unfortunately the race didn't go as planned.

Just like last year I knew I needed to ease into the pace and just take the first couple miles as they come. Run the first have conservative and knock out the scond half with a negative split. So anyway I got up to the start and ran into James, Clyde, Steve, Dave. Chit chatted for a little bit, hit the secret bathroom and felt ready to go. Before the race talked with Scott, Justin and Riley briefly about race plan. My goal for me was to be about a minute back from them at the half due to the fact of the uphill portion of the race. I felt personally that if I could hit 1:14 for the first half I could go 1:11 in the second half and get my next goal in the marathon of 2:25.

Gun went off and immediately the leaders took off. Since it was dark I just went with comfort and didn't even check my pace. At this point I was running with Dave, Clyde and Walter. First 2 miles were 5:52 and 5:54 a little slower then last year but wasn't panicky at all. I ended up going a little ahead of the group and started clipping off some miles 3-5 were 5:33; 5:26; 5:53. Mile 5 unfortunately was my first bathroom break and was hoping it to be my last. I think this is where my race was over just because I felt like I had to fight to get back into a rhythm again. Now I was running solo for about a mile. I ended up catching Clyde, Walter, and Dave and joined them for a couple of miles til Veyo Hill splits 6-8 were 5:28; 5:27; and Veyo was 6:19. By now it was Dave and I working again together just like last year. We ended catching a couple of runners which was good then Dave said he was going to hold back a little bit on the hills so I moved up about 100 yards ahead of him and started working with some kid. Didnt get his name, but talked with him for a little bit whiched helped with the miles to go fast. Miles 9-13 were 5:57; 5:46; 5:55; 5:41 and 5:30. Came though the half at 1:15.09 which was slower then I wanted but about 21 seconds faster then last year so I didn't panic to much from there. Saw Logan and he said to stay patient and the race will come to you again.

From here out I wanted to hit under 5:35 pace for the rest of the race and get a solid neg split and hope to break the top 10 this year. Miles 14-18 were 5:29; 5:23; 5:28; 5:31 and 5:35. Still felt great, then I started going up the Ledges and hit the top and the again both Hamstring started tightening up hit 6:00 min flat for 19. Then between mile 19 and 20 my stomach went south again, bathroom break #2 was officially in the books. Mile 20 was 5:45 and mile 21 with bathroom break was 6:44. Lost a whole flippen minute! Now I knew my sub 2:25 was gone and was just fighting for sub 2:30. Dave passed me when I was in the bathroom now my goal was to try to latch on to him but my legs were gone. I honestly have never felt so much pain in my hamstrings before and it took me everything to finish this race and just to try to hit under 6:00 min/pace for the last 4 miles. 22-26 was 5:53; 5:53; 5:58; 6:22 and 6:38. At mile 24 it took me everything I had mentally and physically to finish this race. My mind was telling me to stop and so was my hamstrings I feel lucky now I as I type this that I even finished.

I ended up a 2:32:58 for my marathon and nontheless even though it wasn't a bad time I am way dissapointed needless to say. I have high hopes of a 2:25 and just upset that I didn't achieve that today. For now I feel like I need to get my hamstring issue figured out for this is 2 marathons that this has effected me in before I race another marathon.

Also I just want to personally congratulate Fritz for another amazing performance in his race. He simply amazes me for how consistent he is with his marathons. Awesome win! Also Scott Keate for having the performance of the day with an amazing 2:22 finish. Justin with another PR. Riley for getting that sub 2:30, for him definitely more of those to come. Dave for breaking 2:30 again and Clyde for nailing a 2:35 on a broken foot!

LunaRacer (black) Miles: 26.23
Weight: 0.00
Comments
From Superfly on Sat, Oct 06, 2012 at 21:13:05 from 208.117.127.152

Honestly I knew you were gonna run great... Sorry man. I have about 80-20 bad to good races. Seems to be part of the job. But I really did have a great time this weekend. Your welcome to stay anytime. Lets get going and rock some races down the road. I'm pumped about it again. PHX in the spring!

From Holt on Sat, Oct 06, 2012 at 21:19:30 from 67.2.248.71

I second all your shout outs. A fun to be a part of with so many great runners.

I am bummed for you though man. I knew you had it in you, today just wasn't it. I've had that same frustration when a low 2:30 should be good but it just truthfully isn't. And I know nothing can really help that. So just keep plugging away, get the hammies better, and try and try again. Today kind of proved that to me.

Awesome to see you again and run with you again.

From CamH on Sat, Oct 06, 2012 at 23:05:22 from 65.130.132.145

I know it doesn't help at all, but I would kill for that time!! Shake it off though, you'll have more to come for sure. We need to get together more this winter so you can keep me motivated to stay in shape for another one myself!

From Jake K on Sun, Oct 07, 2012 at 09:16:02 from 67.177.11.154

Sorry to to hear the stomach and hammy gave you some problems Ben. I know you had that 2:25 in you... I think you had it in Ogden too. Its just so hard to get everything to go right at this distance. Just keep plugging away man - you'll get it.

From Tara on Sun, Oct 07, 2012 at 10:54:16 from 69.171.178.13

Oh the marathon! So many unknowns to this race, huh. You put up a good fight with a good time, but you were prepared for more today. Dang the GI and hamstring! Hope you find some answers with your hamstring.

From Steve on Sun, Oct 07, 2012 at 13:33:21 from 66.87.64.60

Great seeing you after the race! I have never understood how you get going in races after those bathroom breaks. That's some tough running.

From MarkP on Sun, Oct 07, 2012 at 14:07:46 from 75.162.223.189

Great effort today. I learn something new about the marathon everytime I run it.

From Fritz on Sun, Oct 07, 2012 at 16:52:19 from 71.219.155.113

Another gutsy effort and just a bummer that the hammy and stomach didn't cooperate. I know it will come together soon as the others have said. Your training already speaks volume of what you are capable of. Rest up and get that hammy strong.

From scottkeate on Sun, Oct 07, 2012 at 19:42:07 from 71.199.4.146

I really wanted you to have the race you were ready for. You have worked very hard all year. So many things can go south over 26.2 for even the most prepared runners. It's been great to run with you in a couple races and for a crazy, dark long run above Huntsville. Looking forward to many more great races with you in the future. Nice to know that there will likely be other dances in the future :-)

From RileyCook on Sun, Oct 07, 2012 at 22:25:44 from 65.130.83.218

Well Ben you trained hard and gave it a go and it just didn't happen this time. We need to get together and discuss training and work on getting us both to where we want to be. It was fun hanging out with you though as always.

From Paul on Mon, Oct 08, 2012 at 07:56:21 from 207.224.39.118

Sorry to hear about the rough finish, but congrats on gritting it out.

From Andrea on Mon, Oct 08, 2012 at 11:07:43 from 72.37.171.52

Nice race Ben! To only be off a few minutes from your PR is still awesome. Your training going into this race was awesome, and I wish you were really able to capitalize on that and run an A+ performance. Hopefully you can get that hamstring healed up now and hit that mark next year!!

From Adam RW on Mon, Oct 08, 2012 at 19:41:49 from 67.182.250.241

Ben

Sorry things didn't work out as planned. It was still a good race and another page to the marathon.

From James on Mon, Oct 08, 2012 at 22:12:51 from 97.126.209.10

Ben, good to see you again. Good race even with a couple of issues. Keep up the strong running.

From jtshad on Tue, Oct 23, 2012 at 08:29:42 from 204.134.132.225

Great time considering all the issues you had. A lot of character just to finish. I know this isn't what you wanted but these races happen, you learn and go onto the next one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 minutes of swimming. Felt way tired and fatigued today, but was nice to get my heart rate going.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran to the store and back to get hair product. Felt like I have never ran before and it was my first run ever.

Average pace 7:15 min/ miles

LunarGlide 3 (Black) Miles: 3.00
Weight: 0.00
Comments
From Fritz on Wed, Oct 10, 2012 at 17:15:45 from 65.116.116.6

crazy how odd it feels after going a few days without running. I might attempt it tomorrow. If I get to 8 min miles I will be happy.

From Ben VanBeekum on Wed, Oct 10, 2012 at 18:59:32 from 216.206.44.14

Fritz totally true- breathing was funky a little side ache. Brutal. Thanks again for the advice on the hammy issues. Been stretching and rolling everyday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 12 miles in the Utah Marathon Course. Officially made an attempt to complete the marathon. But probably the best decision that I made was to drop. I think I officially screwed myself in the USATF Circuit though by not finishing.

But hey I live to see another day and it was a good 12 miles before things started to go south.

6:40 min/miles

LunaRacer (black) Miles: 12.00
Weight: 0.00
Comments
From Superfly on Mon, Oct 15, 2012 at 09:30:21 from 70.196.195.158

What are you doing even showing up to a race? Crazy bra!

We are still leaning to PHX. Travel would be easier and cheaper. We may take a van down from STG. Bunch of guys.... Road trip?

From Ben VanBeekum on Mon, Oct 15, 2012 at 09:59:06 from 98.202.135.145

Ya it was a pretty stupid attempt. But it was fun trying. Ya if you guys have a solid group that would be way fun to hit a road trip. I am in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Easy run on the TM. Having a little pain in the medial part of my left knee. Way uncomfortable.

Avg pace 7:09 min/miles

LunarGlide 3 (Black) Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Met Jon at Lees for our usually morning run. Pain in my knee is still there but manageable.

Avg pace 7:22 min/miles

60 minutes of swimming @WeberState

LunarGlide II White Miles: 8.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

Morning was cold, wore gloves for the first time this fall.

Did my normal loop into pleasant view from my house. Dropped a couple 6 min/ miles. But couldn't go any faster. Definitely fatigued still from the marathon.

Avg pace today was 6:40 min/miles

LunarGlide 3 (Black) Miles: 9.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. Why not?

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

Easy run on the TM. Threw in a couple miles at marathon pace.

Acg pace 6:49 min/miles

LunarGlide 3 (Black) Miles: 9.25
Weight: 0.00
Race: Hot Pursuit 5K (3.11 Miles) 00:16:38, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.550.003.110.0012.66

Hot Pursuit 5K. 

Well last race technically for the year for myself. I didn't really feel like running today, because I felt like my hamstrings were only back to 70%. Still tightness when the pace is pushed and especially on the uphills I feel it the worst.

Goal today was to try to place at least 5th in the USATF circuit. Its funny this year has been the most humbling year of running I have had PRs in every distance but the marathon and I didn't even win ONE race!! Hopefully that will change next year. So for me to take 5th in the Circuit or even 4th I needed to beat Hornock and Albert Wint. I beat Albert I take 5th beat Hornock I take 4th.

Well 4th didnt happen, Hornock is in amazing shape right now and even after his marathon last week he looked great.

So in the race. My first mile was 4:38, mile was short, at this point Nate and Ken were right on my tail. 2nd mile had a steep climb and pace dropped dramatically, felt the tightness come on and there was nothing I could do. Ken dropped me and so did Nate. Immediately the climb went to a flat then down hill, I ended up catching Ken and stayed with him for the rest of the race. Mile 2 was 5:15. During the 3rd mile I could here Riley coming up because he was spitting up his flem!! For myself I haven't beaten Riley at all this year and this was my shot. So I kicked as hard as I could! Managed to drop Ken and Beat Riley Cook!! Ya I beat Riley Cook! Haha! But he only has ran 2 marathons in the last 2 weeks for me to take him down. I suggest that he should do that more often.

Didnt get my third mile split but oh well, glad to be done racing with no injuries. Today team UtahRunning.com took 1st, 4th, 5th, and 6th! Not to bad. We were supposed to win Jazz tickets but the director gave them to some group of ladies. I went and asked her about why we didnt get them, all she said was "ya sorry, you guys didnt win" I said hmm so 1st, 4th, 5th and 6th doesnt win. Interesting. She said, "ya sorry". oh well.

 4.15 miles easy on the TM in the evening.

Asics Hyper Speed 4 Miles: 3.11LunarGlide 3 (Black) Miles: 9.55
Weight: 0.00
Comments
From Jake K on Sun, Oct 21, 2012 at 11:26:24 from 67.177.11.154

You ran 1.5 marathons during that same time frame! :-)

Good cap to the year.... Get those hammies back to 100% now

From Superfly on Sun, Oct 21, 2012 at 19:42:51 from 74.211.21.81

Yeah three races in three weekends is hard... when STG is the first one on that list it gets really hard after. Still a great race. Way to finish off the year... or are you coming down for the Snow Canyon half?

From RileyCook on Mon, Oct 22, 2012 at 08:05:57 from 132.3.57.68

Nice race Ben. You actually started the year with victories over me in the Strider's 10k and 10 miler and now you end the season with one! Thanks for the motivation moving forward ;-)

Congrats on 5th in the circuit!

From Steve on Wed, Oct 24, 2012 at 07:45:11 from 66.87.66.103

Time to take a break! Good run. That team thing was pretty funny. Sounds like a stacked deck..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.756.000.000.009.75

3 mile warm

6 mile @ 6 min pace to 5:40 pace

Splits- 6:00; 5:57; 5:54; 5:49; 5:44; 5:41

.75 ccool

Avg pace for run 6:25 min/miles

Lunar Racer RED Miles: 9.75
Weight: 0.00
Comments
From RileyCook on Tue, Oct 23, 2012 at 09:03:14 from 132.3.57.68

Nicely done.

From Derek D on Tue, Oct 23, 2012 at 11:09:16 from 166.137.156.24

Nice tempo run Ben. Well done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Freezing cold run in the Snow!! Wasn't prepared for this morning, no gloves, no beanie, started snowing with wind, felt like a mini blizzard. So decided to cut my run short.

headed to WeberState to hit the pool for 60 minutes.

LunarGlide 3 (Black) Miles: 6.60
Weight: 0.00
Comments
From Superfly on Wed, Oct 24, 2012 at 15:37:46 from 74.211.21.81

Snow! I got a sunburn working in the yard yesterday.

From Ben VanBeekum on Wed, Oct 24, 2012 at 15:41:54 from 216.206.44.14

That is why my friend I am going to move to STG!

Northern Utah sucks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.660.004.001.009.66

Track workout

1 mile warm

4x1 mile

Splits- 5:28;5:24;5:21;5:19

2x800 @ 75 pace

Half mile jog for rest

Starting back slowly. Hamstrings held up well today, the key is how are they going to feel tomorrow morning.

Definitely need to get the speed back into my legs though. 800s hurt and it was only at 75 pace.

Total miles today was 9.66

Avg pace 6:20 min/miles

Iso Transition Miles: 9.66
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Nice easy 70 min run on the TM. Cannot believe this snow so early in the year. STG might become more of a reality sooner than later.

Legs are feeling good. Energy levels are still a little low. I figure this time of the year I am going to take one extra day off to get my body excited again for racing in the spring. Because right now it's just a blah!

Nike Pegasus 28+ Miles: 9.60
Weight: 0.00
Comments
From Fritz on Fri, Oct 26, 2012 at 15:48:59 from 65.116.116.6

I might try Zumba classes to keep things interesting this winter. Big group runs on the weekends might also be a good way to stay motivated. If you think of anything else let me know because I am lacking inspiration.

From Ben VanBeekum on Fri, Oct 26, 2012 at 20:29:47 from 98.202.135.145

Swimming has been really good for me. I might take that up one more day a week. Also one of my co-workers suggested Yoga in heat or something. Also if you do Zumba I need photos for blackmail!

Race: Glow in the dark 5K (3.1 Miles) 00:16:42, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.552.101.000.0021.65

Easy run from my house with Ken and Riley. Pretty chilled this morning, roughly 32degrees which isn't to bad. Felt good the whole run.

My legs were a bit fatigued towards the end and my left foot still feels bruised from STG.p

Avg pace was 6:48 min/ miles

Ran in some new Adidas. Not sure what's think about them yet. I think it might be time to get some Pegasus shipped from STG running company.

Had the chance to sneak in a double today. I ended up doing a night 5K in North Ogden.

Pretty fun race. Mostly on the canal rd system which I run everyday usually.

Pretty good showing for a 1st yr race. Roughly 90 people. Race gave out head lamps, glow in the dark bracelets, tech shirts. Plus hot chocolate at the end.

Race began my plan was to run the first mile hard, last 2 miles easy. Gun went off and for me there is some type of euphoria of running hard at night. Seriously makes me feel like the miles go by so fast! first mile was roughly 5:00 flat. By now the damage was done. I had a good lead, so it was nice just relax and hit some marathon pace miles for the last 2.

5:33 and 5:50. Didn't get split for the last .10 but ended up winning the overall by 2 minutes.

Legs felt surprisingly good even with the long run in the morning, also hamstrings held up well. No tightness or pain.

I think my average pace was roughly 5:30 min/miles.

1 mile cool

Ran in Adidas racing flats

Weight: 0.00
Comments
From RileyCook on Mon, Oct 29, 2012 at 15:31:50 from 132.3.57.68

Hopefully the headlamp they gave you was brighter than that weak crap you brought on our morning run!

Nice job on the race, not bad at all after a long morning run.

From Superfly on Tue, Oct 30, 2012 at 15:26:59 from 74.211.21.81

Nice double!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Met up with Riley, Ken, Bret Hales, Bret Ferrier and Jon at the 31st parkway. Run was 2 mile warm then 8 miles @ 6:00 min pace or faster.

Good threshold run, still need to figure stomach issues out. Had 2 bathroom breaks, but overall legs felt pretty good.

I think the only thing I really need to work on this Winter is HILL running. I am terrible!

avg pace 6:15 min/miles

Lunar Racer LIME Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy run on the canal rd. 

avg pace 7:00 min/miles

LunarGlide 3 (Black) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.000.000.003.70

Headed out for a morning run with Jon made it 3 miles and my I.T. band flared so bad that I couldn't even run. Cut my run short, pretty sore and achy still. Contiplating on taking 2 weeks off of running just to get my body rested. I usually take 1 month off every 2 years anyway and it's around the 2 year mark. So we will see, I will hit up a run tomorrow and see how I feel.

 

LunarGlide 3 (Black) Miles: 3.70
Weight: 0.00
Comments
From AngieB on Fri, Nov 02, 2012 at 15:49:41 from 216.206.44.14

I'm on my one month off break rt now and it's been great!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run on the TM. Made it 5 miles before the I.T. Band flared again. Limped the last .50 to get an even 5.

Man this Sucks!

NewBalance Minimus Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

Man today hurt. 4.70 miles of pain. Walked the last mile, this I.T. Band thing is brutal. I am officially calling it for 2 weeks. Massages and stretching is going to be key. I had this injury before and it took me out for 2 months. So at least this time I have recognized the injury and won't try to push through the pain this time.

Avg pace 8:45 min/miles

Nike Pegasus 28+ Miles: 4.70
Weight: 0.00
Comments
From Fritz on Sun, Nov 04, 2012 at 14:54:50 from 75.165.252.217

IT bands do suck. I injured mine in 2010 and couldn't really run for 5 months. At least you recognize it now and have the time to get it recovered. If you can stand it, I am guessing swimming wouldn't cause problems.

From JPark on Sun, Nov 04, 2012 at 15:10:38 from 174.52.34.169

Take a break and don't worry about it. You've got nothing to gain by suffering through.

From Jake K on Sun, Nov 04, 2012 at 15:35:37 from 67.177.11.154

Smart move Ben. I've felt bad for you the last couple days, seems like the ITB needs some rest.

From Ben VanBeekum on Sun, Nov 04, 2012 at 15:41:09 from 216.206.44.14

Man thanks guys for the love!

Fritz- ya swimming hasn't bugged it at all, so most likely I will spend most of my time in the water e next couple weeks.

Does anyone of you guys have any other ideas on getting this injury to heal quicker?

From RileyCook on Mon, Nov 05, 2012 at 11:05:40 from 132.3.57.68

Sorry man, that sucks. If you got to take some down time then that's what you gotta do. Better to miss a few days now than a few weeks down the line.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Ran some easy miles today. First run in 8 days, was a little nervous because of the ITBS but I managed today. Run felt really good for about 28 minutes. Then the last 2 minutes the IT band started to flare a little.

So anyway cut my run, and called it a day. Back to icing and massaging. Going to try to hit up a run with Ken And Riley tomorrow. We will see how that goes.

Avg pace 6:47 min/miles

Iso Transition Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Running after swimming. felt really good for about 4 miles and then the ITB flared and I am back to square one again!

Walked in the last mile, and was pretty sore the rest of the day. Back to icing and massaging for another week!

this really BLOWS!!

LunarGlide 3 (Black) Miles: 5.20
Weight: 0.00
Comments
From RileyCook on Thu, Nov 15, 2012 at 09:41:54 from 132.3.57.68

Dang! Sorry to hear that man. This sucks. Hang in there.

Is it just the IT band or is it irritating your knee as well?

From Ben VanBeekum on Thu, Nov 15, 2012 at 20:45:40 from 216.206.44.14

IT and it slowly goes towards the bottom of my knee. Sharp burning sensation, makes it unbearable to run.

From Fritz on Thu, Nov 15, 2012 at 21:29:04 from 67.177.4.64

Sounds frustrating. I don't know of any magical solutions but I have heard that PRP (platelet rich plasma) injection therapy can be effective. http://www.jockdoctors.com/page.asp?id=19&name=PRP%20-%20Platelet-Rich%20Plasma%20Therapy

Only problem is that I don't think many insurance companies cover it.

On the bright side it seems like now is the best time of the year to take some time off from running. Good luck!

From Ben VanBeekum on Fri, Nov 16, 2012 at 14:24:53 from 98.202.135.145

Thanks Fritz I will look into it. Hopefully I can figure something out soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.000.000.002.75

20 minutes on the TM. By far the worst my knee has felt in 2 weeks. Not sure what to do anymore.

LunarGlide 3 (Black) Miles: 2.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

32 minutes of little to no pain in the ITB. Felt really good for this run, not getting my hopes up. But it will be nice to actually attempt to run back to back days. Tomorrow hoping I can get 35 minutes.

Still icing and rolling, hopefully it will continue to help.

7:01 min/miles

LunarGlide 3 (Black) Miles: 4.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

A little hesitant to run today, woke up and my knee was pretty sore. So I procrastinated all day to see if the soreness would go away and that wasn't the case. I attempted to run and it was like yesterday for about 35 minutes. Little to no pain, then the last 2.5 minutes started to hurt. I am beginning to wonder with this injury of what it really is. I know it's my IT band but I question it sometimes because last time I had this injury I hurt pretty bad after the run is over with. Now pain goes away almost instantly.

 If any of you guys are experts in knee therapy let me know what you think. I think ultimately I am going to get a real massage and see if that might help the ITB a little also.

But I am really grateful to get in 37.5 minutes today of solid miles.


LunarGlide 3 (Black) Miles: 5.00
Weight: 0.00
Comments
From JPark on Sat, Nov 24, 2012 at 16:04:28 from 174.52.34.169

Good to see you getting some miles. Wish I knew something about knees that I could offer you. A good massage can't hurt. Best of luck getting healed up soon.

From RileyCook on Mon, Nov 26, 2012 at 13:44:31 from 132.3.57.68

The knee pain I had last winter kept me out for six weeks. I never got it checked to see for sure what it was.

But I would try running on a Monday and if it hurt during the run I took the rest of the week off and tried again the next Monday. I kept doing that for 6 weeks until finally it didn't hurt on the 7th Monday.

Not sure that helps you, but that is what I did. It may just take some time. Ice that bad boy like crazy though!

From Ben VanBeekum on Mon, Nov 26, 2012 at 23:29:40 from 98.202.134.137

Thanks Justin and Riley,

I know this is a little bump in the road. Just bad time of the year, to much good food. Stomach is getting soft!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.450.000.000.004.45

Same story. Nothing has changed, knee is still bugging. This sucks, I have the Itch to get out and run but my body isn't letting me do it right now.

avg pace 7:30 min/miles

Altra Instinct Miles: 4.45
Weight: 0.00
Comments
From Andrea on Wed, Nov 28, 2012 at 09:22:44 from 72.37.171.52

Any cross training that doesn't hurt the knee? You could maintain your fitness pretty well on the bike or elliptical is that is pain-free. Hope this issue gets resolved soon! I know how frustrating it is...maybe this is a good time to take a little down time so you can have a great year next year!

From Ben VanBeekum on Wed, Nov 28, 2012 at 09:40:41 from 98.202.134.137

Thanks Andrea,

I have been Swimming and that doesn't bother me while I am doing it. Its later in the day its starts to feel pretty sore from the morning workout. I have a deep tissue massage scheduled next week to see if that will help. But I agree it is a good time of the year to take off. Hopefully it will help in the later part of the year next year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.000.000.008.45

Altra Instinct Miles: 8.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.850.000.000.006.85

Attempted to hit 10 miles today. Another epic fail, knee is still hurting pretty bad. Thinking of hitting up Dr. Pepper Murray in bountiful, the feeling I have with this knee I think is beyond ITB just doesnt feel like its ITB anymore. The pain is sharp and in a localized area, so we will see whats up.

avg pace 7:20 min/miles

LunarGlide 3 (Black) Miles: 6.85
Weight: 0.00
Comments
From Matt Poulsen on Mon, Dec 03, 2012 at 22:24:10 from 98.202.242.213

Hi Ben! Scott and I are in the same running group in Utah County. I am an orthopedic surgeon who specializes in sports medicine. If you let me know the best way to get a hold of you, I can give you a call and help give you some guidance if you would like. I don't mind a bit.

From Ben VanBeekum on Mon, Dec 03, 2012 at 23:35:30 from 67.169.245.151

Matt I would love some Help. Give me a call 801-814-4733. If I don't answer I usually call back pretty quick. But any advice or guidance or direction would be well appreciated. Thanks again

From Matt Poulsen on Tue, Dec 04, 2012 at 08:11:26 from 166.137.119.34

Sounds good Ben. I'll call you this evening. I'd call sooner, but I have a crazy day today. Talk to you soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

8.40 miles in 60 minutes today, Minor to no pain. Knee is really confusing me, Saturday couldn't even make it 7 miles today made it over 8 miles and added an extra mile with my son Jaerdan. Had a recommendation to take Glucoseamine so bought a bottle of that so I guess we will see

Nike Pegasus 28+ Miles: 1.00Altra Instinct Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Swam this morning for 60 minutes @Weber State, then attempted to run this evening and made it 10 minutes. Knee is really sore, just don't know what to say. Pain very tender on Lateral side. Getting a little worried just because my 16 week training schedule is coming up sooner then later for the Boston Marathon. Hopefully I can figure something out.

NewBalance Minimus Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.850.000.000.006.85

Easy run with Jon Heslop, Nice and slow avg/pace 8:30 min/miles.

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

First run since post injection. So I want to apologize to Matt Poulsen because he told me to only go 2-3 miles today which was the original plan. But after 3 miles I decided to do 4 and then 5 until I reached 60 minutes. Felt really good! First run since the STG marathon that I have felt no pain whatsoever. So Matt sorry and thank you!!

Glad to get out today though with Bret, Bryant and Jon. Fun to run with guys again. Plan this week is to take every run super easy then next start incorporating some fast miles until January then hit the track hard from there til Boston.

Avg pace today was roughly 7:10 min/miles

Altra Instinct Miles: 8.40
Weight: 0.00
Comments
From RileyCook on Mon, Dec 10, 2012 at 12:23:58 from 132.3.57.68

Fantastic news. I would definitely take it easy this week though. Hopefully tomorrow you'll feel just as good!

From Matt Poulsen on Mon, Dec 10, 2012 at 18:36:23 from 98.202.242.213

Very glad your knee felt good Ben! Just try to be careful and gradual in your return or it may come back. You are just like me -- stubborn and highly motivated :) I love it. Just be careful!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.850.000.000.008.85

Good to get out for another run today. Pace was slow and easy, towards the end of the run I was really feeling fatigued due to the fact that this was my first back-to-back run in a long time.

65 minutes @ avg/pace 7:35 min/miles

LunarGlide 3 (Black) Miles: 8.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

Got out today before heading to work. With the new baby in our house I think I have been averaging 3 to 4 hours a sleep for the last 12 days. So for me right now to get up at six in the morn just isn't happening. Left the house around noon did a solid loop through north Ogden an pleasant view. Good mix of uphills and rollers.

Avg pace was 7:05 min miles. Legs feel tired but are definitely coming around.

On the side note I have dropped 5 pounds in the last 3 days, good to be running again!

Altra Instinct Miles: 9.40
Weight: 0.00
Comments
From Matt Poulsen on Wed, Dec 12, 2012 at 20:54:16 from 98.202.242.213

Glad you are feeling good Ben. 5 pounds in 3 days -- now that's impressive. Be gradual with your return! (I'll just gently remind you now and then :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

Met up in North Ogden in Riley for an easy run. Climbed up to the Canal Rd and did some single track trail for a bit then ended the run back on the road. Good run for me pace was right where I needed it to be. Thanks again to Riley for coming up North for a good morning.

Avg pace 7:24 min/miles

Nike Pegasus 28+ Miles: 8.15
Weight: 0.00
Comments
From Matt Poulsen on Fri, Dec 14, 2012 at 18:59:33 from 98.202.242.213

Glad you were able to finally run with Riley again. Great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

60 minute run on the TM. Through 2 miles in @ 6 min pace and 5:56. Wanted to go longer but not going to lie I started to feel the ITB a little bit. So definitely need to watch things and listen to the body.

Good run for me and good to get back into things.

Avg pace today 6:55 min/miles

Lunar Racer LIME Miles: 8.65
Weight: 0.00
Comments
From Matt Poulsen on Sat, Dec 15, 2012 at 16:04:30 from 98.202.242.213

Great week Ben. You may need to back off the miles more this coming week if it is starting to bother you again.

From Ben VanBeekum on Sat, Dec 15, 2012 at 17:25:54 from 67.169.246.244

Matt I agree for sure. The pain wasn't bad but definitely noticeable. I sort of feel my left ITB coming on a little maybe from compensating so much from having the right ITB hurt for so long. Any ideas?

From Matt Poulsen on Sat, Dec 15, 2012 at 18:17:31 from 166.137.119.24

I agree the left ITB could be from compensating. Here are a few suggestions (you might be doing all of these already): make sure you are using the lateral heel wedges in both shoes, stretch both IT Bands and Quads like crazy (probably the most important treatment), deep tissue massage to both IT Bands and Quads every other day, continue the naproxen, ice 2-3 times per day, make sure your running shoes are not too old, avoid the temptation to advance training too quickly, and supplement with cross training for now. And you can call, text, or blog me anytime.

From Ben VanBeekum on Sat, Dec 15, 2012 at 22:17:25 from 67.169.245.151

Thanks. I will definitely due more of these things and I will take it a little more easier in this upcoming week. Great run for you guys today though!

From Matt Poulsen on Sat, Dec 15, 2012 at 22:29:33 from 98.202.242.213

Thanks Ben.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

Easy miles on the TM avg pace 7:24 min/miles

Followed up by 10 minutes on the foam roller and an ice bath.

Iso Transition Miles: 8.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Got out late this morning for my run. Felt terrible was supposed to meet up with Riley, Ken, Jon and Bret early this morning but gotten woken up by a text from Riley. Slept straight through my alarm!

Today was cold with a nasty wind from the West. But great run for today.

Avg pace 6:51 min/miles

Followed up by 10 minutes on the foam roller.

Iso Transition Miles: 8.80
Weight: 0.00
Comments
From RileyCook on Tue, Dec 18, 2012 at 15:16:33 from 132.3.57.68

I'm sure the extra sleep was nice! Just so you know though it wasn't as cold or as windy early this morning...just saying.

From Ben VanBeekum on Tue, Dec 18, 2012 at 16:42:59 from 216.206.44.14

Dude I feel terrible! Seriously with this new baby my sleep has gone to the crapper! So sorry man. I had every intention of being there I even had my running stuff laid out.

From RileyCook on Tue, Dec 18, 2012 at 17:43:55 from 65.130.77.191

Haha no worries man. We may do an early morning Christmas run (like way early morning) next Tuesday if you're interested.

From Matt Poulsen on Tue, Dec 18, 2012 at 20:51:47 from 98.202.242.213

Strong work Ben. Good running and great job with the foam roller!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

easy run on the TM followed up by 10 minutes on the foam roller.roller.

Iso Transition Miles: 8.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.313.010.000.009.32

3.30 mile warm @ 7:25 min/miles

3 mile tempo @ marathon pace

splits- 5:54; 5:44; 5:39 avg pace 5:45 min/miles

Workout went better then expected was shooting for just 6:00 min/pace but after the first mile legs loosened up and felt great. Kept pace honest wanted to run harder and farther but I know I have to be patient and build back up slowly.

3.02 cooldown @ 6:35 min/miles

 Finished up with 5 minutes on the foam roller

 Things are starting to come around. ITB is feeling better not 100% yet but better. I have been doing the Foam Roller consistantly this week and just in 4 days its amazing how much better my hamstrings feel and my ITB. Still taking Naproxin for anti-inflammatory and that seems to be helping too.

LunaRacer (black) Miles: 9.32
Weight: 0.00
Comments
From Matt Poulsen on Thu, Dec 20, 2012 at 20:01:45 from 98.202.242.213

Nice work Ben. Good job holding yourself back. Keep doing that for awhile. You obviously haven't lost much fitness. You're doing all the right stuff. Keep it up!

From Ben VanBeekum on Thu, Dec 20, 2012 at 20:14:00 from 216.206.44.14

Thanks Matt! Wouldn't even be running yet if it wasn't for you. So thank again.

From JonCarr on Fri, Dec 21, 2012 at 08:43:30 from 63.248.179.164

Nice to see a work out like this on your page! Hope to see you out on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

60 min run from my house, got out around 11:30. Nice and sunny and the second day wearing compression shorts and long sleeve shirt.

Knee was a little tender today, so around 20 minutes just stopped and stretched for a minute and it seemed to help. Managed 6:15 pace for the last 40 minutes of my run.

Overall pace was 6:31 min/miles

Altra Instinct Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.0010.90

75 minute run with Bryant, Jon, Riley and Ken. Met at Riley's house in South Weber. Ran with the group for 50 minutes before turning back. Good week for me and the knee is getting better daily. So lets knock on wood that the ITB doesn't come back.

avg pace today was 6:35 min/miles

LunaRacer (black) Miles: 10.90
Weight: 0.00
Comments
From Matt Poulsen on Sun, Dec 23, 2012 at 12:40:48 from 98.202.242.213

Great progress Ben! Keep doing all the rehab stuff like you've been doing! Very important. Strong work.

From JonCarr on Sun, Dec 23, 2012 at 13:58:43 from 63.248.179.164

It was great to have you out again! Listen to the Doc. so we can keep you coming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

Easy run on the Canal. Sort of cool today. Started snowing while on the trail and I was the only one running up there. Just the sound of snow and shoes hitting the dirt, probably the best sound in the world.

 

avg pace 6:58 min/miles

Altra Instinct Miles: 10.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.060.000.000.009.06

MERRY CHRISTMAS!!! 

MIDNIGHT RUN with Jon from my house. This was fun mostly running right down the middle of the roads. Jon and I were thinking when we saw cars, what are they doing at this time and of night then we realized they were probably thinking the same thing about us!

Hit the canal rd loop from my house.

avg pace was roughly 7:05 to 7:10 min/miles

Altra Instinct Miles: 9.06
Weight: 0.00
Comments
From RileyCook on Wed, Dec 26, 2012 at 22:22:55 from 65.130.77.191

Awesome! I wish I could've made it man. That sounds like so much fun. But I was freaking exhausted. The first few days after your wife has a baby are freaking tiring. But you know that, you were there a month ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.410.000.000.008.41

Easy run on the TM looking out the window at the dumping snow! Winter officially lame!

Avg pace 7:05 min/miles

LunaRacer (black) Miles: 8.41
Weight: 0.00
Comments
From Matt Poulsen on Wed, Dec 26, 2012 at 22:32:55 from 98.202.242.213

Great running this week Ben! And I agree -- there is no better sound than running in fresh snow alone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.050.000.009.05

Aerobic Builder

15 minute warm  

30 minutes @ 5:58 pace

15 min cool

Altra Instinct Miles: 9.05
Weight: 0.00
Comments
From Matt Poulsen on Fri, Dec 28, 2012 at 20:05:04 from 98.202.242.213

Great work Ben! Keep after that rehab!

From Ben VanBeekum on Fri, Dec 28, 2012 at 22:40:49 from 67.169.245.151

Thanks Matt,

Lets knock on wood that the knee holds up because it has been feeling good. How long does the cortisone last after a injection?

From Matt Poulsen on Sun, Dec 30, 2012 at 10:07:36 from 98.202.242.213

Great week Ben! The effects of the cortisone can last for many months, but I wouldn't even think about that. The hope is that this is the only cortisone injection you'll ever need for that. Just keep being die-hard with the rehab, and gradual with resumption of training, and you've probably already won the battle. Great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Ran through pretty much all over Pleasant View and North Ogden. Got out around 12:30, nice and sunny still a little cold but long sleeve shirt and 3/4 tights were perfect.

 Legs felt really good average pace was 6:25 min/miles. Most of the miles though were 6:10 to 6:20 splits.

 Run was 80 minutes.

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

Easy 70 minute run on the TM. 

Not sure of the pace, watched a bunch of  Josh Cox running videos on you tube while running. I think he is the most underestimated elite runner in my opinion. The guy does a lot for the community he lives in, he is religious, just an overall great guy. Would like to meet and talk with him one day. Bucket list for sure.

Nike Pegasus 28+ White Miles: 9.50
Weight: 0.00
Comments
From Jake K on Tue, Jan 01, 2013 at 12:45:37 from 67.177.11.154

I met Josh in Mammoth last summer. Very personable, it isn't an "act" - he's truly a class act.

From Ben VanBeekum on Tue, Jan 01, 2013 at 13:05:43 from 67.169.244.46

Jake that is great to hear! Jealous to @ the same time, he has been one of my inspirations along with Ryan Hall since I have been running. Both guys seem genuine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2368.48266.62160.7787.882883.75
Nike Pegasus 28+ Miles: 606.73NewBalance Minimus Miles: 64.91Saucony Hatori Miles: 30.08LunarRacer 2 Blue Miles: 8.75Lunar Racer RED Miles: 269.90Asics Hyper Speed 4 Miles: 15.81Nike Pegasus 28+ White Miles: 686.78LunaRacer (black) Miles: 150.33LunarGlide 3 (Black) Miles: 515.95Saucony Kinvara Miles: 35.75NewBalance Minimus LIME Miles: 12.51Iso Transition Miles: 148.46Lunar Racer LIME Miles: 36.90LunarGlide II White Miles: 39.20Altra Instinct Miles: 190.36LunarEclipse Miles: 10.25LunarGlide II Orange Miles: 8.40
Weight: 0.00
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