Blake Bennions running

Gully time trial

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Member Since:

Jun 01, 2013

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Ran for SUU on their Cross Country/Track and Field teams

2015 Alta Track Athlete of the Year

Short-Term Running Goals:

Stay healthy and and build mileage

Sub 1:20 half marathon

Long-Term Running Goals:

Keep running

Run the Boston Marathon at least once

Personal:

Married, we have one daughter so far. I ran for Alta high school and was trained by Rob Murphy, he is a great coach, one of the best there is. I also ran for Southern Utah University.

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Miles:This week: 17.40 Month: 99.45 Year: 250.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
162.600.006.5024.66193.76
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Good run on porter rock well trail, same as last week, and we went to kneaders again. It was a great way to start off the day! The run felt very easy and it was sub 7 minute pace for a lot of it so thats a good sign.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

I warmed up 3 laps, actually 4 because of the striding lap. Add on the best buy loop of 6.5 and the mile after and I did 8.5. It was a nice run, I can not wait for the speed workout tomorrow!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.003.006.25

Todays workout was really fun, it was 12 400s, 3 sets of 4. We had 40 seconds of break in between each 400 and then 4 minutes between each set. My goal pace was 80, but I hit 78 and 79 for all of them but 77 on one. I tried to slow down to 80 but my body didn't want to, the workout felt really good! It was just Kramer, Brayden, and me so the track was completely clear and I could run in lane 1, it was so nice! Today was my favourite workout of the year for sure, and one of the best ever!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

.75 for the warm up and stride lap at the beginning. We ran the gully long run easy, like 8 minute pace or so. it was a really nice run. Some guys really need to stop complaining. It was a good feeling 9.25 mile run. Tomorrow is going to be fun!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.001.256.00

We warmed up and then did 8 200s at goal 1600m pace. it wasn't that hard but it was a little tough. After that we did a cool down and 4 striders. Long day, I have a lot of stuff I need to do before the quarter ends, I'm going to stop lifeguarding for the rest of the year because I need to concentrate on other things. It was a rough day.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

It's a really nice day today! I'm going to go play tennis if the nets are up yet! We did a mile of warming up and then a really really easy 4 mile run. We stuck with everyone, I had to go on a couple round ups to keep everyone together. It was a really good day of track. In general it was a good day. Its been a weird week. Tomorrow we are running the gully long run for time, I want to run under 41 minutes, to do so I need to show up a lot more prepared than last week. I honestly just want to race the 1600m right now, I also want to see what i could do in the 3200. But I need to be patient and concentrate on the present.

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Race: Gully time trial (6.5 Miles) 00:40:42, Place overall: 3, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.006.500.0011.00

This was an awesome race! 40:42 is a really good time, I am capable of anything this track season, I know I am going to run some great times this season! I really want to get under 40 minutes for the gully before the first meet. Only 43 seconds away!!! Really I am becoming a good runner, this time in the gully means a lot. I really want to see what I can do on the track right now, but more patience and the longer I keep training, the faster those times are going to be. I am feeling really good! Brayden became the 3rd runner to ever go under 40 minutes, earning the 2nd fastest gully runner in alta history with a 39:12, and Kramer broke the record agian with a 35:40! Ashton also put in a great race and ran a 42:46! Today was a great day for all of us, I can't wait to run again next week. I am going to do a few miles with my brother in the afternoon. I went to my wards region basketball game and got there in time for the last quarter, we won in 33-30, it was good to be on the winning side of that haha. My plan for the rest of the day is to catch up on hw, run, core exercise, and relax.

Later- I did 5 minutes on the bike, I was going to do 15 but instead I ran to red box with my brother. It was about 2 miles, easy, he picked it up for a couple hundred meters to about high 6 low 7 minute pace but nothing strenuous. I also did a core workout.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.5011.50

My workout today was really good! We ran from Alta up to the beginning of the big road hill on the gully and did hill sprints. I did 5, I ran well and at a pace I was able to hold for the entire workout. I had a great workout, I ran behind Brayden and Kramer for all of them, and on the last 1 I caught up to them and stayed right behind them, I still felt like I could go faster once I had caught up but I was too tired and suprised to go around them, I did very well on this workout! We ran the rest of the gully and then ran back to alta, I ran with everyone at first and then dropped back and ran with Alec because his lungs were hurting and I wanted to make sure he got back ok. Coach Murphy got Trumoo and bannanas for us when we got back, trumoo is the most amazing thing after a hard workout! Thanks Coach! Tomorrow is a really easy day, which will be nice after today. And that means that hopefully wednesday will be even harder than today!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

We warmed up with the sprinters, its actually a full mile overall now which is cool. Then we had a meeting about running and things we can do to get the most out of the sport, it was a good one! I ran the 4 miles after school with Zach, Jacob, Cubby, Davis, and Ashton, we did the upper best buy loop and then some laps on the track, it was a good feeling run and I had a good time. I think I will do a little bit of core today as well once I finish my homework. This season is going very well, I can't wait to run some races!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.002.508.70

I was not feeling good from the start of the day. For how I had been feeling I pulled myself together pretty well for this workout. A few mistakes I think I can learn from today, I stayed up too late doing homework yesterday, I didn't bring enough food today, and I was psychologically just stressed and thinking too much about everything I need to do, also if I complain about not feeilng good my workout is always ruined. I need to keep a positive view on everything in order to be successful. I need to step back and take a deep breathe and keep working. When I joined the team Coach Murphy said that being successful in this sport takes a lot of hard work patience, and consistency. I think another thing I need to work on is being resilient and staying calm. Todays workout was 4x800m and then 4x200m. 800s were 2:30 2:30 2:33 2:32, 200s were 32 31 30 30. I know I can run 4 sub 2:30 800m reps in a row but I wasn't feeling amazing today and I was having trouble shifting gears, it was a tough workout but I should have pushed harder on the 2nd laps of the final 800s. I need a watch, if I had known that I was slow on those last 2 800s I would have definitely pushed it. The 200s felt great, they were easy, I kind of made up for a being a little slow on the 800s with being a little fast. It might not work that way physically, but mentally it helps me. If I can concentrate while running well for the rest of the week, and I do all my school work, I will have a lot less stress. It just feels like a lot is on the line right now and I need to work hard. I'm going to do a few more miles tonight after some homework just so I can feel better and clear my head.

Later- I miscalculated my mileage earlier, it was 6.5, a little more. I ran 2.2 miles, I ran the first half with my brother. I am feeling good now, I am really happy I went on that run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Warm up plus 8 miles in and around the gully. We ran up the road until the upper part of the gully and then ran that part and back to alta. At first I wasn't feeling that good but after a few miles I started feeling better. Most of the run felt good, I got a good amount done today. Tomorrow there are some final things I need to get done for the week, of course after I do homework today. But after that I should be able to rest easy and not have much to worry about over the weekend besides a little homework. This was one of those days where you kind of just put the run in, I know it will help my aerobic base which makes me happy. I'm really feeling terrible about missing the trimeet on wednesday, all I can do is make sure I never come in danger of having to miss another one. I just want to get on the track and run some fast times.

I had the opportunity to go to Kramers mission call tonight, it was an amazing and very spiritual event. I am so grateful and happy to have the opportunity to be Kramers teammate and friend.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.807.80

Lets see, 1 mile warm up, 1800 meters of 600s, 1200m of 200s and 1500m of 500s, then 2 miles of a real warm up, then a mile of inbetween reps and sets running, then another mile of cooldown... 7.8 miles. I might do another couple miles tonight but probably not, I need to do some more homework and my brother and his wife are coming over soon. I can't remember all my splits but I know I hit the time I was supposed to or faster for all of them. 600m reps were super easy, 200s were still easy, 500s got a little tough but mostly because I was hungry and a little low on energy because, it was an endurance workout. The final 200s felt good, 29 29 28. They felt really nice, they felt good. I think today was a pacing/endurance workout, I hit some of the splits too fast, I really wanted to let myself run some fast times but I kept telling myself to slowdown so I could work on the pace. I enjoyed this workout, but I just want to race the mile so bad, I really want to go for that 4:30 goal.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.5010.50

Today we ran a good run in the gully and on the roads up at the top of the gully. The pace was pretty easy except when Coach had us run hard on the big hill and on the last 400m or so of the run. I felt good but my ankle was acting up again, probably because I forgot to ice it yesterday. I am icing it right now though, so that will help. It was an enjoyable run, it was cold at first but it warmed up, it got perfect when we had about a mile and half left haha. Long runs like this are the best way to start off the day, then we went to Denny's which was fun. Eating there definitely ensures I will do a lot of core today, they give you a lot of butter and a lot of syrup! Today is going to be awesome! I need to make sure I leave a few hours for homework. I am thinking of doing another 2 or 3 miles tonight just to get them in, It was a suprisingly high mileage week! Its felt pretty easy and really nice, a good week for running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.256.65

I forgot to enter this run yesterday, but we did the warm up and then 4 easy miles. Then we did 4 100m at 400m pace, I think I might have been going just a bit slow on the first few, I'm not sure. It was a very windy day! I am bringing a jacket today just in case.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.507.00

Today we ran the warm up, then another mile, and then 4 laps in which we ran at 800m pace on the straightaways and jogged the turns. Then I went and did another 4 miles by myself because i'm not running the meet tomorrow. I was really happy to hear for sure that I am going to Pineview, but I was also really disapointed that I am not running the 1600m there, I was really looking forward to that race all year long and I was hoping to run in the seeded heat and go for sub 4:30. I don't know if I will be ready for sub 10 minute 3200 but I will do my best to run that and our team has a real chance at winning the 4x800m so I will really have to go out and give a great effort in that race. Honestly I think our team could qualify for nationals in the 4x800m, the cut off is 8:03 or so and I'm pretty sure our team could go sub 8, if Kramer and Brayden run sub 1:55 and Alec and I run sub 2:05, or something like that, our team could do it. That would be really awesome! I will do my best in the 3200m and see what happens, I am kind of down about not getting to run my favorite race but at least I am going.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran 2 miles to warm up, I got back to the track and started a 1600m for time, using my brothers watch which doensn't have anything to hold it to your wrist so I just held it while I ran, I wasn't feeling to great and with no competition or anyone in the bleachers I decided during the run to change the workout. So I stopped at 3 laps, I was at low 3:30s or so, I would have probably gotten a PR, I felt like I had a kick I just knew I didn't have enough of a kick for a sub 4:35 and I wasn't feeling very good so I changed the workout plan to 1200m, 800m, 400m. I gave myself a full recovery and within 20 mins I started a max effort 800m, I ran a 2:09 or 2:10, not great but ok. Then I gave myself another 10 mins before running the a 58 second 400m, not feeling good. I thought the workout wasn't horrible. Looking back maybe I should have just done 8-10 400s in 67 to 68 seconds for each 400m. Oh well, mentally I felt really good after this workout, I did 5 laps of a cooldown. I did some running inbetween the 400, 800, and 1200 too. After all of this I went home and concentrated on some school stuff and then went out again for a 4 mile run. It was really painful but I got through it. Tough day of running but I know it will help. I don't know if it was a good workout, but it was challenging!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Best buy loop easy. I am feeling a little stessed because its the end of the quarter but the run felt pretty good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.754.75

Warmed up 2 miles, ran 6 200s and then cooled down 2 miles. Tomorrow is a 5k race so that will be fun. I got panda express after the run, it was awesome! The 200s felt kind of tough, I don't know what I will do next week, hopefully I will hit 2:04 or faster. I think our team needs to run under 8 minutes to qualify for New Balance Nationals. The qualifying time is 7:52 but we will be at 2000+ feet elevation so I think its about 8 seconds taken off overall. I think at 4500 its like 8 seconds per mile. Either way I am really looking forward to it, I want to go to Nationals!!!

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Race: 5k (3.107 Miles) 00:16:50, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.003.114.36

Nice 5k, I took the first mile too hard. I really need to learn how to run 5ks, its really bad. I can run in the gully just fine, and I can run track races well but I have never clicked with the 5k, it just feels like a weird race to me. I love the mile, and the gully is really fun. I need to learn how to race these things, I think during the summer I need to compete in a lot of them to find a race strategy that suits me. But for the next couple of months I don't have to worry about any of that and I get to race the mile, the half mile, and the 3200. And I am really happy about that! I can't wait to run the 4x8 and 3200m at pineview, I am going to run so hard and fast on them. I think my goal for the 3200 is sub 10:15 and my goal for the 4x800m is to keep us in first and put space on everyone else if possible.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.001.5014.00

Today was a great workout! We ran to the huge hill on the the east side of the gully and did hill sprints. We did 5 hill sprints on a very steep hill. They were all tough, but they were so rewarding! I hit in the low 1:50s to mid 1:50s for all of them. We did it on the other side of the road today, it was harder and definitely longer, thats good! I love really hard workouts like today, they're a lot of fun and I just felt great, especially on the cooldown and after the run, its an amazing day! I actually finished ahead of Braydon on the 4th one and I ran with him and Kramer on the 5th so I did very well today! I will do another 4 miles today, it's too nice of a day not to go on another run.  Overall a great workout that I am very happy about, that 4x800m race at pineview won't know what hit it!

Later: 4.4 miles around the neighborhood. I felt good, and tried to use correct form. It was a nice run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice easy recovery run in the gully. It felt good but I should have drunk more water during the day. I learned in history that Mary Beth Tinker is coming to Alta!!!!!!!!! That's crazy! I remember form 9th grade US government, her case was one of the 5-10 cases we learned about, an extremly important ruling from the supreme court in favor of the Bill of Rights! But unfortunately... I will be in saint george :(. And it's an even better person to have come to the school because she was the main person in a huge supreme court case and she wasn't just a criminal trying to get out of something like Miranda or T.L.O. I guess Miranda got killed haha. I'm sad I can't go but I'm really excited for saint george too! I really hope our 4x800m team wins and maybe qualifies for nationals, that trip is so fun! I wish I was racing the mile but I suppose its good to diversify my events, I need to get down under 10 minutes for the 2 mile, and hopefully 2 minutes for the 800m, at this meet I want run about 2:03 for the 800m, as fast as possible.

Time conversions for the 3200m for elevation (4x800 specifically) convert the 7:52 qualifying time for the high school 4x800m team for nationals to a 7:58 at Pineview. So we need to average 1:59 and we will be great. At our other meets in utah, the qualifying time ranges from 8:03 to 8:05. So I think we will definitely be able to qualify for nationals this year, I just hope I can get under 2 minutes!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.001.005.50

We warmed up with the sprinters and then did the lower loop. Then we did 8x200m at goal mile pace, I might have been a little fast. I around 33 seconds on all of them which is good. My goal for the year is to qualify for state with a 4:25 and run faster if possible. I'm leaving for Pineview tomorrow! I am very excited for our 4x800m team, I can't let those guys down. I need to run close to sub 2 or sub 2 minutes if I can. I really want to keep put our team on pace to qualify for nationals! Going to nationals would be amazing! I am also running the 3200m, I am going to go for sub 10:00, I needed to decide ahead of time so I can mentally prepare. If all goes well this weekend, I will come back a very happy man.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I ran a little over 4 miles around the neighborhood. It felt pretty good. I checked last years 3200m and it looks like I could score if I go under 10:00 which would be great! This is going to be a really fun trip!

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Race: Pineview 4x800m (2 Miles) 00:08:11, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.502.00

1.5 miles of collective warming up and then a race. I should have done a few more miles or something during the day because I was just not ready to race as well as I could, I had just been lying down trying to conserve energy from 9 to 8 or 9 so by the time I started warming up my body just wouldn't get itself to a race state, people got my split at different times from 2:05.96 to 2:09 but the important part is that we won. The first event I have ever won! And my first medal!

Comments(4)
Race: Pineview 2 mile and 800m (2 Miles) 00:10:21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.002.506.75

I got to race in the 2nd fastest heat of the 3200m but I got a bad starting point, it was the back row of the 3rd ally. So I got out and I didn't worry too much about getting a great starting position, I just got in the pack and cruised. The first lap felt like a jog, not even tough and I hit a 75 so I was feeling good and I felt good about the pace, then everyone around me started slowing down, and I was just like "What are you guys doing?!?" So I picked it up and tryed to get ahead of people, I ran ahead of Andrew Lawson and 10 other guys on the 2nd and 3rd laps but I was still 5 behind Davis and those guys would NOT let me pass, I should have just knocked them off the track, its not like it would have mattered hahaha... but really. Anyways I was trying to get back up to Davis so I we could work together but it just wasn't happening. I started my kick with 400m left, that was a mistake, I should have kicked the last 800m, and I didn't start my kick very fast at all I just slightly picked it up. I want to concentrate on the mile this upcoming meet, I think its Alpha, and after that I want to make an attempt at sub 10:00 with Davis and Cubby. Good PR, 10:21 isn't bad. Davis ran a 10:11 and Ashton made a huge PR of 10:38 or so! Great day. I also ran the 800m for Braydon because his feet were getting torn up badly and I didn't get last in the seeded heat which was my goals so yay haha. Mafia on the trip back was SOOOOOOOOOOOOO much fun!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.003.006.50

We warmed up about 2 miles, with the mile with the track team in the middle, we may have done up to 2 and a half but oh well. Anyways, after that we did 2 sets of 3 800s. I hit all of the reps in 2:35-2:40 which was good. I paced a lot of them perfectly, on the first one I ran the first lap perfectly and then I ran a 75 second 2nd lap because I felt like I was slower than that, but after that i was pretty good and never went more than 2-3 seconds faster than 2:40. Overall a good workout, I get to race the 3200m again on thursday, and wait for it, on friday I get to race... THE 1600m!!! I can't wait, I am going to race hard for the 3200m so I hope I have enough left to run a great mile. I am really looking forward to that race. Tomorrow is a distance run and then wednesday is premeet!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
162.600.006.5024.66193.76
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