Blake Bennions running

May 2023

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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: 20.00 Month: 83.55 Year: 151.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.650.000.000.0087.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles with 4 200ms at 5k pace. They were all 41-42 which was a little quick but felt really good. Tomorrow I'll either do a workout or time trial.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

2 mile warm up and then a 5k time trial. Started out pretty slow with an 89 second first lap. I ended up running 5:51, 5:53, and 5:55 for a 17:40 3 mile and then finished the 5k in 18:23.

The first 7 laps felt really good and the last 5 started to get pretty tough. I never got into a good rhythm for this run. I really need to get back in budesonide too.

I feel like my fitness is coming back kind of slow, and also I'm a little surprised I was able to break 5 in the mile but can't break 18 in the 5k. Running takes patience though. And 5k has never been strong distance for me, but I'll get there. I think maybe I should run sub 11 for a 2 mile and sub 2:15 for a 800m over the next few days. Then it'll be time to start doing some bigger workouts every now and then. I need to do 8-10x400m with 90-120 seconds rest at 69-71 for the mile and mile repeats and 5x1000ms for the 5k. I also want to run a sub 38 10k later this month.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Warmed up a couple miles and then walked over to the track with Becca and Whitney. I ran another 2.5 miles there with a hard 800m. I did half a mile at marathon pace and then the hard 800m for a 5:45 mile, the 800m was in 2:20/2:21. The first 400m was way too slow at 71 and then I picked it up the second lap for 69. I felt way too good going into the last straight away and especially at the halfway point- wasn't feeling it at all.

My legs were tired from yesterday so it was tough to gauge my pace for today, I think I might do a workout of 8x200m at 32 with the last 2 all out and a 4x400m at 62-64 and the last one under 60. I think maybe I should focus on getting quicker at shorter stuff and easy long runs.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Didn't have a ton of time today so ran a little quicker than planned. Wanted to do 10 easy miles but ended up mostly being at marathon and then 10k pace. I ended with 2 miles in just over 12 minutes. There seems to be a huge difference for me in how tough 6:05 pace feels vs 5:45. I feel like I could probably run a sub 38 10k at the moment but was unable to run 5:45 for 3 miles last week. Tomorrow I'll do a long run and some strides, maybe even 8x200m at goal 800m pace. I need to get a better hat, I've been avoiding running before 7:30 to protect myself from getting too much sun.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

Shorter than I'd planned but still a good run. Was tired today, didn't get quite enough sleep last night. Run felt pretty good. I did 4 200ms at 800m pace, the last one was more of a goal kick for the last 200m. I ran 32, 34, 34, 30. The 30 felt surprisingly hard, I've been able to run 24/25 seconds without spikes for a 200m since I was 13/14 and now in spikes I think I'd run a 27 or maybe even 28. Not a good development at all, eventually I'll lose my top end speed for good- but I'm still only 26 and there's no reason I shouldn't be able to run a 24/25 second 200m... I lost some of my sprint/kick ability during my mission when I lost a lot of my strength/muscle but this is definitely more severe haha. So I'm going to do some work to get that top end speed back.

Also walked 1.5 miles with Becca and Whitney, beautiful day but the bugs are out. Need to get bug spray and a better running hat.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

Warmed up 2 miles and then decided to go for a hard 10k. I think my watch was a little fast, it said I ran 37:46. Which I'm pretty happy with if true. The last two miles were a lot harder but I still averaged 6:15. Just cooled down a little under a mile because I was pretty beat.

I did some math on the portion of the 10k effort that was on the track (which was most of it. I did just under 22 laps all in lane 7... Strava said this was a 10k but 446x22 is 9812. And I'd say it was probably more like 9700. So the 10k effort was probably closer to 39 minutes.

I should do another 10k effort soon on my neighborhood loop, my garmin is usually better about recording that loops distance accurately. Who knows, maybe the track is a few meters long haha.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run with 4 strides after mowing the lawn. Felt a little short of breath. I was to do 8x400m at 70-72 tomorrow or Wednesday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Easy run. I was going to do a workout today but I was a having really bad shortness of breath and my legs were pretty beat. Really need to schedule an appointment with a pulmonologist.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Couldn't breathe at all today. Not sure what's wrong, I need to see a ENT. I think my sinuses or nose is messed up. Probably just need to refill the meds I'm supposed to take for nasal polyps and asthma. Felt really crappy like every run this week, who knows maybe it's just allergies. But I've been putting off getting back on meds for too long.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Warmed up and started doing 8x400m at goal mile pace but tweaked my calf on the 6th rep. I was still having some trouble breathing but less trouble than last week. I ran 73, 73, 72, 71, 71, 74 for the 6 400ms.

They definitely didn't feel as smooth as I'd like them to, my running has been in kind of a funk ever since I ran that 10k. I'm finally getting back on asthma meds though so we'll see how much of a difference that can make.

Also walked 3 miles, did core, and lifted today. I'm getting into a good groove with stretching and core every day, and now that we have adjustable dumbells and a power tower I should get my strength back. Right now I'm just kind of exercising whatever muscle groups aren't sore... Once I shake the rust off I'll make a better organized workout schedule.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

3 miles walking

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Mowed the lawn and then ran 8 easy miles followed by a 1.5 mile walk with Becca and Whitney. The run was at an easy pace of 7:40 but my lungs were still killing me. I had shortness of breath and tightness in my chest the whole time. Maybe it's just bad allergies, who knows. Either way my asthma medication should start kicking in by the end of the week and start helping.

I want to start running more like 5 days a week instead of 3/4. I've also started walking a good amount now that the baby is here, I suppose I'll start logging that too.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Felt pretty good today, lungs still didn't feel perfect but certainly improved. I think the medicine is helping. Been doing lots of stretching, core, pull ups, squat jumps, dead lifts and stuff like that lately. The home gym is complete outside a cable machine. I think I'm going to do a Spartan race in Tennessee in October. I want to be able to do 3 min hang time, 3x20 pull ups, and run a sub 36 10k by then... We'll see how it goes.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.000.000.000.25

3 miles walking, half a mile of it on the treadmill at 10% incline. I jogged for a quarter mile of the treadmill incline half mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Warmed up 2 miles and then ran 2 miles at 5k pace, 2 400s at mile pace, and 2 200s at 800m pace. The 2 mile was in 11:30, I thought of continuing on to try and run a sub 18 5k but thought better of it and stopped after an additional 200m. I took a 400m walk jog break before a 400m in 74 and athen 100m walk and 100m jog before the 2nd 400m in 70 seconds. 200ms were both 31s.

Right calf is still kind of tight and legs were sore today in general. Lungs and throat/sinuses felt better today, but still have some room to improve.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Warmed up a mile and then did a Spartan type workout. I did 5x alternating between .3 and .6 mile loops and then jumping right into 4 pullups and 10 push ups between each rep. I also did squat jumps for one of them. I meant for it to be pretty easy but I sped up and ran mid 6 minute range for the whole workout- mile two was in 6:22. I felt pretty great at upper 6 minute pace but started feeling pretty hot and out of breath going between core and low 6 minute pace. The core felt pretty easy, I think all of the tight turns and stopping and starting, getting in and back out of the sunroom/exercise room in the back of my house was equally hard as the pull ups/push ups.

I took a break after the first 4 miles and drank some water and walked around to let myself cool down. Then I ran 4 miles easy, about 1.5-2 miles of it on grass. I finished with a mile in 6:23 and then 10 burpees and then a quarter mile in 77, I meant for it to be at mile pace but I guess I was pretty tired. I went right into 10 more burpees after the 400m and then cooled down about 3 quarters of mile.

Eventually I want sub 6 pace to feel like 6:45 pace feels now. I imagine it will take a year or so of consistently increasing mileage and doing speed/tempo workouts to get there, but if I could maintain sub 6 pace in a Spartan race outside of hills and obstacles that would be pretty great. I'll do an actual easy long run next weekend.

Also walked 2 miles with .5 of it on the treadmill at 10% incline.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Walked to the track with Becca and Whitney and ran a couple miles while they walked. Nice easy recovery day, but still did a good amount of lifting and core- all upper body though.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Am- 3 miles, I need to ease into morning runs. Also need to get out on runs by like 8 if I'm going to run in the morning. Did a mile at 5k pace on the track, was going to do a bigger workouts but it was really hot and sunny so I decided to just do a 2nd workout tonight. I'm going to start running more around the neighborhood instead of the track.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.650.000.000.0087.65
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