Blake Bennions running

Am- Muddy canal with Jake Kolten and Henry. Warmed up a few miles and then ran a 5 on 2 off fartlek workout until my calf started hurting. I got through 4 reps and then decided to call it because my calf was starting to complain a bit. I think I stopped at the perfect time, no limp and calf doesn't really even feel aggravated post run.

Pm- 4 miles with 6 20-30 second strides. Just trying to get my form feeling normal again, feels like I'm striking the ground with stilts or chopsticks.

25 minute sauna

Felt pretty good. 4 20-30 second strides, calf felt just a bit sore during the last one where I sped up pretty close to a sprint so I stopped there.

Hopefully last cold morning run of the year. Ran 5 miles and then did 3 miles in 18 minutes. Didn't feel great on the tempo, calf was a little irritated. To be honest for 28 miles with a fair amount of quality over the last 3 days it's doing pretty well. I won't do anything fast tomorrow and probably only run 8 miles and then Sunday will be a big test trying to do 15 miles with another 3 mile tempo. Quite the nagging injury.

Easy with Henry Kolten Jake and Joe. We did a 3 mile pickup at Kolten and joes half marathon pace towards the end at about 6:40/mile. Felt pretty good today.

9 miles and then 3 mile tempo at 5:25. Really smooth today, calf complained just a little at the end but the pace felt good. Ogdens going to be a really interesting test, I'm probably in about 70-71 shape but I'm the endorphin pros I think there's a chance I could get under 70.

Felt great today but started my run a little late and decided to cut it a bit short, big workout in the morning.

Warmed up 2 miles and then did 2x3 miles at goal half marathon pace. First was 16:19 (5:22, 5:27, 5:30) and second was 16:40 (5:31, 5:36, ,5:33).

Calf started hurting by the last mile of the first rep, not sure how much it effected my ability to hold goal pace. The 2nd rep my calf was at a pretty steady sore but not that bad level but I had to work on not limping, so it probably was causing some inefficiency. Definitely wasn't all out today, but calf was limiting my ability to throw in surges throughout the 2 reps so it felt more like steadily grinding slower as the reps wore on and I couldn't adjust faster as well as normal. Been a frustrating injury and makes it hard to know exactly where I'm at vs how much is the calf limiting me.

5:33 pace felt pretty good for the last rep even with my calf complaining. I think that's my floor for Ogden is 72 range, I think sub 70 is unlikely to happen so I should go ahead and enjoy the crossover half the week before as a workout but not all out race and then just go for sub 72.

4 weeks of dealing with my calf strain now, but there's been a clear trajectory in the right direction. 6 miles averaging 5:29 is not bad. I think I'll also adjust my salt lake 10k goal down slightly. Probably start at 5:25 pace and speed up if feeling good.

Pm- Mile and 20 minute sauna

Got out late for the 2nd time this week. Felt great today, I need to get back to doing more stroller runs- I think averaging over 60 miles per week is sustainable going forward as long as I limit myself to a reasonable volume of hard effort miles.

Morning- 1.2 miles dropping the car off

Afternoon- 3.9 miles to the park and then picking up the car

Ended up being busy and missing my run tonight so glad I got something in for the day. Every single solo day I had this week I was under mileage so that's rough, at least I'll still hit 50 total.

Also had an interior back knee tendon start bothering me today, AI said it's probably my semimembranosus. It doesn't hurt while running at all, but it does when I lean forward really far while only standing on my right leg. Which I hadn't noticed doing before, but apparently I do that a ton. I am mildly concerned it will bug me more at faster paces because my stride is super hamstring heavy. Hopefully it just disappears before I find out.

Whitney ran her first race at the Weber State Spring Classic today. There were a ton of kids and she fearlessly charged the full 100m without stopping. Her race review was very positive, she noted that she didn't run as fast as she could have because she was busy smiling. She got a medal at the end, not sure I've ever seen her more excited. She wants to do more races so I'll have to keep my eyes out for more of these, excited to introduce her to soccer in the fall as well.

Easy with Jake Kolten and Kyler in South Ogden. Pretty route!

Then went to baby animal days in Logan. It's beautiful up there and we had a great time. Watched a lady punch a horse in the kidneys to get keep it in line in the pony mill mill thing, not sure tbe animals enjoyed the event as much as the people did.

Long run with Jake, 3 mile tempo from 11-13. Watched Jackson Spencers 8:31 3200m at Arcadia before we ran, that kid is insane. I also dropped my hat off at the car after 6 miles of overcast and then the sun came out and burned me.

Tempo went pretty well, averaged 5:25 (5:23, 5:32, 5:20) in my new balance 1080 v12s, which are definitely harder to do tempos in than the endorphin speeds- which are several seconds per mile slower than the pros. The last mile in 5:20 felt better than the 5:32, really kinda felt better as the tempo went on. Definitely could have done another 2 miles at that pace. I think sub 5:20 on the downhill miles at Ogden is realistic, I'm just not sure I can keep the flat miles close enough to 5:20 to get under 70. Calf didn't start complaining today until the cool down.

22 minute sauna afterwards. Feel like I could go do another 8-10 miles. Taking a gu and drinking some water water mid run is life changing.

Met up with Jake at the dirt loop. Felt good today, getting close to 100% for the first time since like early February. Perfect timing with my first race next week.