Blake Bennions running

April 2022

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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

2022 goals:

Sub 18 5k

Sub 38 10k

Sub 5 mile

Massage gun and calf raises every day

2023 goals:

5k sub 17

10k sub 36

Half marathon sub 1:20

Sub 3:00 fall marathon

Sub 4:40 mile

Long-Term Running Goals:

Keep running

Run the Boston Marathon at least once

Make a glorious return to spartan racing

Personal:

I ran for Alta high school and was trained by Coach Murphy, he is a great coach, one of the best there is. I ran for Southern Utah University for a year or two. I am currently a doctoral student at Bowling Green State University studying industrial organizational psychology. Right now my main goals are to stay healthy and run consistently.

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Miles:This week: 16.90 Month: 60.65 Year: 343.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.600.000.000.0054.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

Nice run before lifting. Achilles have been aching this week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Had to get my car looked at and ran to a local track while it was there. It's was an asphalt track and it turns out it's a little short. I ran 3x400m at 64, 60, 67 and then an 800m in 2:21. According to my garmin the track was more like 380 meters.

I think on a normal track it would have been 4/5 seconds slower per lap.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Ran a bit before a light gym day. I want to do a mileish time trial tomorrow. I'll so 4 laps at the small track near my house, hopefully in 4:40. Then I'll just keep running until my garmin says it's been 1 mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Warmed up a mile and a half and then did a mile time trial. Well, 4 laps around the short track near my apartment. I did 4 laps in 4:49, according to my strava it was .95 miles at 5:07 pace.

I took a full recovery and half a mile of jogging before doing a second mile at goal 5k pace, it took me 4 laps and about a quarter of a 5th lap to getto a full mile. My goal was 5:40 and I hit it right on the nose so that went perfectly. Idk what it is but my throat was really irritated today. I probably just need to get on a good schedule with my asthma medication.

Pretty good workout today though. On the BYU track in 2 weeks with spikes and competition I think I have good odds at running sub 5:00. Sounds like Jake might back out of BYU though, in that case I might just focus on the SIOP 5k the week after that. I'd really like to run 17:30ish for that race. My goals for this spring/summer were originally sub 18 5k and sub 5 mile, but the 5k is at sea level so I'm feel like I'm in pretty good shape. I think I might be a little ahead of schedule! Suppose we'll see in a few weeks.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles before lifting, quarter mile at 5k pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

Ran while Becca walked. Pretty good pace, averaged under 7:00 for the run. I closed with a little over a quarter mile at around 5k pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM- about a half mile at red rock

PM- Warmed up a half mile and started a mile repeat workout. Plan was to meet Becca over at walmart/planet fitness. I discovered the sidewalk doesn't connect all the way.

Workout went pretty bad. First mile was a struggle to get 5:40 but I managed it. Then I jogged half a mile for recovery. 2nd mile repeat was really tough. I ended up witb something like 5:55. Then I ran out of sidewalk and kinda gave up on doing a 3rd repeat. My body was feeling like crap today. But I got very little sleep and was in the car 5 hours today, and I probably didn't warm up enough- so I also picked a bad day for a hard workout. I'm kind of feeling like just doing an easy run tomorrow and then coming back and trying to redeem myself tuesday, but that might be a lot of days running in a row for my achilles. I'll take it one day at a time. Today disheartened me in terms of running a 17:30 in Seattle in 2 weeks. But I'm not entirely ready to back off of it just yet. I want to see if I don't have a better workout later this week before lowering my goal. Kind of in limbo with workout goals right now. I don't have any super exciting goals besides keep running without hurting my achilles and just lifting in general. The Spartan race in Colorado Springs seems like a good goal for me to focus on.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

4.2 miles at just unser 7:00 per mile. Felt pretty good!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Very windy today, over 20 mph. Still wanted to get one more mile repeat workout in before the race.

Started with a mile warm up, but actually ran just under 7 minute pace for it. I did a couple strides and then started the first mile, I went out too hard, like about 5:00 pace. I tried to slow down to 5:40 pace, and I think I did because I ran 5:30 for the full mile. So if my first quarter was like 75 and the next three were 85s, that's 5:30. I need to really chill the first quarter mile of the race next week, going out like I did for today would probably kill my 5k.

Then I did half a mile recovery and low 7 minute pace and did another mile in 5:38 I think. It felt tough. Too be fair I'm at almost 6000 feet elevation and today was very windy. I think next week at sea level I can definitely run under 18 minutes, and sub 17:30 is a possibility.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran the pipeline trail with Rob Murphy, always great to see him and catch up. Very muddy run, which was nice for my achilles. Pipeline probably has the best view of any of the trails I've run in salt lake, I'll definitely be back!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles with Jake at 7:45 pace. Felt very tough with bouldering Saturday, 9 miles yesterday, racquetball with Ryan this morning, and lifting with Adam leading up this run. Hadn't done leg press for a while before today. Time for 3 days of rest leading up to the race and maybe a short run wednesday or thursday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Warmed up and ran a rough 5k, not feeling great today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.600.000.000.0054.60
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