Blake Bennions running

mile warm up, 3 1200s and a 400, i think 2 miles cool down. I cant really remember what i did Thursday. The first1200 was 3:58, the second was 4:01 or 4:02 and then the last one was a 4:09, I finished the workout with a 77 second 400. The goal was a 4:00 or better for each 1200 so I was slow. It was a very good work out though and I felt like it really pushed me and helped me to see where I needed to be.

The workout was a mile warm up, a full effort mile, 2 miles recovery, another full effort mile. I did the first mile in 5:11 I think, I was really tired afterward but i recovered a lot on the recovery 2 miles. We started the 2nd full effort mile and I didnt really know what to expect, I should have gone out faster but I thought I would die so I did the first lap in just under 90 and im not sure about the 2nd one, mostly everyone was doing horrible on the 2nd one so coach just stopped us at the 800. I was really disappointed with my effort especially on the 2nd mile and just my performance in general. Ashton and I wanted to do a cool down so we did 2 more miles and when Ashton had to go I ran an extra mile just because I felt like running, and that's usually a good time to go run.

We did 10 flying 40s, we did an easy 800 between each of them so we could have a full recovery. It felt good and it went by fast. we also did a mile before this workout. It felt good to get some sprinting in.

Morning- we did an easy 4.25 miles and then some we did a lap inside the track barefoot. Then we did 4 striders. It was a nice relaxing run.

Afternoon- we did an easy 3.25 miles and then 2 800s at 5k race pace. Both of my 800s were at 2:45 and I felt good, I was quite surprised at how comfortable I was feeling at that pace. I want to run a little faster than that tomorrow on the 2.9 mile course and maybe get a sub 16 minute time. I am confident in my ability, and my main goal tomorrow is to beat people from rival schools in 5A.

I was really excited for the meet all day, I realized I would run faster if I just calmed down in the hours leading up to the race. And Coach Murphy is always saying we should keep off our feet, so I tried my best to rest a lot after school. I was feeling good leading up to the race, and when we started I took off. I was in the top 20ish at the very beginning and I mostly got passed after that, it was hard to pass people because there were so many runners just lined up blocking the path, for some reason I always feel like I'm at the back of a pack in races. Like today if I had run 20 seconds faster I could have gotten 30 places better. I really need to work on that. For the last 2 miles I was feeling tired and sort of beat from taking the first mile so hard, and when I wanted to pass people there just weren't any openings. I should have kicked it a lot harder at the end of the race but I didn't, I need to work on that. When I was crossing the finish line somebody just picked up the rope and I ran straight into it and they were like "HEY, WATCH OUT!" and I was just sort of confused because there was no where else to cross the finish line... but anyways a few other guys ran into me because I couldn't move forward and then we just walked into a lane and waited to get through. But I met a friend from when I lived in Davis 7 years ago, I only beat 1 bingham guy which is not ok. I need to work harder in cross country every day. I feel like I did not do as well as I could have, and I'm not sure if this counts as a personal record. But I want to run in 16:30s at preregion. Thats my goal. Braden did really good today, with a 16:00 and Kramer did awesome with a 14:48 and won the race, setting the course record! I need to close the gap with Braden, and we both need to get closer to Kramer as well. We had some good personal records from some of our other guys too, we need to get a lot faster with our 2-5 guys, mostly 3-5 if we want to go to nationals. It will take a lot of work, it will be very tough, but I'm not giving up hope!

Morning- We did 5 miles. We started out slow and never really picked it up over the first 3 miles, I should have gotten everyone to pick up the pace more during miles 2 and 3. But the second time on the lower loop for the last 2 miles I picked it up to my threshold or maybe a little faster, it was a tough pace but it felt really good to run. Jacob also picked up the pace when I did, and he stayed within 30 seconds of me. I finished the run in 40 minutes and I realized how slow the first 3 miles were.

Afternoon- We did 6 and a half miles. We started out slow and gradually accelerated. I put the first mile as easy. We ran the rest of the run at threshold pace or so. I felt good on the run, the last mile was a little hard but we were pushing it. I think the entire team was working really hard on this run.

Summary: I really liked how today we got in a lot of mileage but neither run felt long, I really like 2 a days. I've been feeling really good all day, I think it helps me concentrate in school when I do 2 a days as well and just makes me better in general. I'm going to ask my coach about maybe coming by myself a couple days a week in the morning so I can run a few miles, I think it would benefit my school work and running.

Today was a hard run because I was so beat by the time we ran this run. I say threshold because although I could have gone faster, they were not easy miles at all. This got me up above 50 miles this week, this is the first time I have ever reached 50 miles in a week! I am really happy about my accomplishment and I hope to repeat this again. We were supposed to run up at Alta ski resort but the road was closed off because of a marathon coming down. Instead we went back to Alta high and ran from the school to the Draper Temple and circled around a few time, Kramer said we ran about 12 miles. I felt tired this run and some of my joints and tendons were aching and hurt a little bit, my calfs and quads were really sore. I think I will do another easy 2-4 miles with my brother after I get home from work tonight. I have a lot to do if I want to catch some of those guys in Bingham's top 5, and I do. A lot of our guys did good work today.

Most the guys from Varsity went up to Alta ski resort to run, we didnt go that fast but it's Alta so its never an easy run. Still, I  felt way better than I have ever felt on one of these runs. I actually felt good the entire time, I was really sore but I felt really good. It was a nice run, although when I first got out of school it was hard to even get myself to go, it was one of those days where you're just not feeling like a run. But I think those are some of the most important days to run on. I wasn't really expecting an Alta run today but I'm really really glad I did it. When I found out the pace going up was  only a few seconds slower than my average alta run I was amazed, I think I broke a wall this past week. I'm really looking forward to running again tomorrow. I think today was possibly my favorite run so far in my 21 months of running. This is a really important season to me and my development as a runner, possibly the most important of high school. I really don't think 99th in a utah only meet that didn't even include the best school in the state is ok, especially when I'm running for Alta. I need to keep improving, and improving fast. I had goals coming into the season, and I've achieved some of my goals like running 50 miles in a week and doing 10 campground loops at Alta. Now I need to achieve my goals in the races. I need to run with more courage and energy, and race smarter, instead of just trying to finish decently I need to kick through the finish. My goal for grass relays is 10:30. I'm pretty sure it's over a minute faster than last years but if I want to be able to run a sub 16 minute time on the Utah State Cross Country Championships in less than 2 months I need to start racing like I can, I won't be that dissapointed if its 10:40 but I really want a 10:30. My team needs me to run a good leg. If I can run faster than 10:30 I will be very happy. Tomorrow is going to be great, I will make sure to be working my hardest.

Today we did 5x800s with a 400 at the end. I guess I forgot that we were doing a 400 at  the end but I still pulled off a 70. First we warmed up 2 miles, then we stretched out and did some striders. My 800s went like this: 2:43, 2:37, 2:30, 2:36, 2:20, and my 400 was a 70. So it was a good workout, the first 4 800 repeats felt pretty easy and good, and for the last one my goal was to run with Kramer (He was hitting 2:20s, and he did a 6th 800 10 seconds faster after the last 800 we did.) I achieved my goal, and I am happy about that and I gave it my all so that was also good. The 400 went pretty well, I think I hit a decent time, I think closing a 5k with a 70 probably isn't too bad. In between the 800s I walk/jogged 400 meters, I jogged about half of it. Overall I am pleased with how I did on this workout, I feel like I didn't hold anthing back on that last 800 and 400. Then we cooled down for 15 minutes, I'd say about 1.5 miles. I will do some core today as well. Tomarrow is a 2 a day so I'm happy about that. I'm very excited for Grass Relays at American Fork this weekend, I want to see what I can do and what my team can do.

Am:4.5

Pm:7.1

No time for run summary, but nice easy day.

Am- We did flying 40s, overall about 4.6 miles. We did 8 flying 40s with 800m recovery after each one. Sprinting just makes me feel good and energized, especially when it's only 40 meters. Half of the senior class at Alta was out for the last few laps and they cheered for us which felt really cool, especially because we never have much of a cheer section.

Pm- I did another 4.6 or so when I got home from work. The route I made of my neighborhood is somewhere between 4.5-5 miles but it's a nice easy course. Well I take that back, it's more like 2.2-2.5 but I run it twice for these runs. I also walked for an hour and a half at work today, and I will tomorrow, and I did yesterday. I think that probably adds on a good 10 miles per week. Tomorrow is pre-meet, I am very excited for the meet! I really believe I can achieve the goals I have set for myself.

We did the lower loop as a warm up and then 2 400 meters like we want to start out tomorrow, I hit just under 70 which is probably faster than I want to go out tomorrow. I'm pretty excited for tomorrow, I guess all I can do now is prepare to have a good race.

I'm just going to forget this day existed and try harder, work harder, and I'm not going to let anything stop me from getting faster. I think I'm going to run another 4-5 miles tonight because A. I'm pissed at how terrible I did B. I want to hit 50 miles this week and C. I just need to work off the abomination of the "race" I ran today. I'm also going to do a ton of core, I think doing lots of really tough core helps my mental toughness.