Blake Bennions running

Easy run with 2 miles on the grass. I also did 8 strides and 2 200ms at mile pace.

6x1000 at 5k pace with 2 minute walk jog between each. Splits were 3:30, 3:25, 3:25, 3:27, 3:32, 3:28. Took a little extra rest before the last one because I was falling off and would have dropped like a 4:00 if I didn't take an extra minute. Didn't feel very smooth today. Goal for the end of the summer is to be able to do this workout averaging under 3:20.

2 miles and mowed the lawn, not much time.

Tried to go for a stroller run but it started pouring pretty suddenly so I headed home, got about 1.25 miles.

Late I ran 4 miles while Becca and Whitney walked. I think if I can get over 20 miles this and next week that will be a success. Should be able to start averaging over 30 after that.

Two stroller miles in the with Whitney.

Later did 3xmile at 5k pace at the track, was high 70s and humid. I feel amazing after the first mile but the heat got to me as as the workout went on. I ran 5:33, 5:42, 5:43. I started out too slow on all of them. I ran a 7:10 mile between the first two reps but ran out of time so I only did half a mile between the the second and third.

Seems like in good conditions I should be able to run in the mid 17 minute range rn.

4 laps around a trail in Colorado while visiting in laws.

Got in some good hills today.

Lots of bugs

2.5-3 miles hiking carrying Whitney in back carrier in mountains with my dad and his friends.

Later played 2 games of intense racquetball with Ryan, definitely got a runs worth of exercise out of it.

Tired and sore from racquetball, some more good hills

Felt good today, did 4 strides and 2 grass miles. It was pretty hot out.

Morning: Ran 4 miles with Whitney in the stroller and walked 1.5.

Evening: Warmed up 2 miles and then did 2x2 miles at goal 10k pace. First two were 5:39, 5:43. First felt pretty good but I was in the high 70s and I was a little hot and tired. 2nd one I ran 5:46, 5:50. I fell off pace the 2nd mile and closed with a quick 400m to try to get back to where I needed to be. I still averaged 5:48 for the 2nd but wasn't ideal. I'd like to run sub 36 this summer or close to it. Also sub 17 for a 5k this fall.

1.5 on the grass, 4 strides and 4 200ms at mile pace- although they were highly inconsistent and I don't think any of them were on pace, it was like either 34/35 or 38 and I was trying to run 36.

Mile repeats with a mile recovery jog rest. Reps were 5:29, 5:23, 5:19. Felt awful to start the workout, I had shortness of breath for the entire first 2 reps, it cleared up a bit for the last one. Was a bit windy but nice and cool in the high 60s.

Even without feeling great it was a lot more fun than the mile repeats I did before going to Utah where I averaged like 5:40, although I was giving a bigger effort today. Sub 17 doesn't seem out of reach if I can do 30-40 mpw this summer and keep doing workouts like this. I'd like to break 16 in a track meet next spring.

Nice easy run after watching Conner Mantz defend his title at the bolderboulder, that was really fun to watch. Definitely inspires me to run more. Also kinda want to go run it next year and be part of that huge crowd. My old SUU teammate Aiden Reed won the open race as well in the 3rd fastest time ever!

2 stroller miles at the track during the morning walk, a little extra running on the way home.

Didn't have much time today so I cut it short. I warmed up a mile and did a few reps at mile pace trying to get more used to running faster, I did an 800, 400, and 600m. I was 1 second slow on everything compared to where I wanted to be, 2:25, 73, 1:49.

The pace did not feel good, but to be fair I haven't been training for faster stuff outside of strides. I think I've been lazy and only getting up to like low 5:00 pace and I need them to be where i want my mile pace to be. Doing timed 100ms for strides will probably help with that.

I should also do some mile specific workouts but I've noticed anaerobic workouts like that mess with my breathing an congestion long term, so I prefer limiting that. I'll have to figure something out. I can do 10k and even 5k pace workouts and I feel okay, but sub 5 minute pace workouts mess up my whole system. From my understanding it's pretty much just the mucus my asthma creates comes up and wrecks my nasal passageways and what not. On the other hand I finished with a 77 getting to a 5:19 mile for my last of the mile repeats last week so I think faster paced are getting more comfortable to an extent, I'll start with just giving better efforts on the strides and throwing in a few mile pace efforts here and there. I do yearn for the 400m repeats, and I know that's what would truly help.

I definitely have some work to do before I can run sub 4:50.

Easy run with 6 timed 100m strides, they were all 15-16 seconds with 1 14.