Blake Bennions running

Warmed up a mile and then did a Murph in 49 minutes (no weighted vest). I used the CrossFit kipping method for the pull ups as best I could with my wobbly power tower. I started with doing all the pull ups and squats, I did 67 of the pull ups with the 300 squats. I did the first 100 push ups with the last 33 pull ups. Then I was left with 100 pushups... Which took me another 8 minutes... So definitely should have started on those earlier haha. I had no idea how long this would take me and am pretty happy with it. I'd like to get down to sub 40 by the end of September, I think mostly I just need to increase the amount of push ups I've been doing. I found a pull up program online where you just do sets of 4 pull ups all throughout the day as often as you remember to. The squats weren't really that bad honestly. Push ups were harder than I'd anticipated, usually I just do 50 in a row each morning... After the first 70 or so they got pretty tough.

Walked to the track and started running but called back home to help with an angry baby pretty quick.

Warmed up 2 miles and then ran 5x1000m and ended with a quick 400m. My splits were perfect but I took a little extra rest time towards the end of the workout. The splits were 3:26, 3:24, 3:24, 3:25, 3:25, 67.

If I could get my breathing figured out this pace would feel really good, so I probably just need to take my asthma medicines regularly and do more breathing exercises. The last 1000m actually felt the best so that's a good sign. The 400m felt pretty hard but really smooth, my goal was under 68 so that was perfect.

I noticed when I was running the 1000ms that the pace felt great outside of when I needed to take deep breaths, and then when I had to take those deep breaths my form got interrupted and it threw off my rhythm. Good I have something to learn how to fix.

First 2.25 were really slow trying to keep my heart rate at in my garmins easy zone, so they were like 8:30/8:40. Then I ran 10x10 shuttle run. After that I ran 4 miles at goal marathon page and cooled down a bit. Felt a little sore today.

Warmed up a couple miles and then did 400m in 67, 300m in 45, 200m in 28.2, 100m in 13.5, 400m in just under 64. I was going to do 2nd repeats of the 300 200 and 100m but I ran out of time. It was 85 and humid and I was trying to get full recovery between each rep so that was tough. Cooled down back home.

My goals were 65-67 for the 400s, sub 45 for 300m, 28 for 200m and 14 for 100m. So it went pretty well. Also did a couple 10x10m shuttle runs and a couple sprint starts yesterday during a walk. Probably good I ran out of time because I was a little sore before todays workout and especially after that last 400m was getting pretty tired. My form probably would have deteriorated on any additional reps.

8.5-12 easy tomorrow morning.

Ugh heat and humidity got to me today. I got out way too late and it was mid 80s and quite humid the whole run. I also stopped and mowed for 20 mins after the first 5.2 miles. I stopped in the shade a few times during the run to cool off. Not exactly the easy long run I had planned.

Tomorrow I'll just a short recovery run, I was going to try to do 6-10 but I think I should adjust to either a day off or shorter recovery run. I'll see how I feel though.

Very easy run today, also walked and played tennis with my mom. I'll do 8x400m either tomorrow or Tuesday.

A little over 2 miles warm up and then 8x400m at goal mile pace. I ran 73, 72, 72, 72, 72 (Garmin lap button took a few presses to work, it told me 74 after the delay so I'm guessing it was 72), 72, 72, 70. Then I cooled down to 7 miles.

Warmed up and did 3xmile at goal 5k pace. I jogged two laps between each rep. My Garmin was a little off and clocked 5:31, 5:19, and 5:27. It was kind of annoying because my watch kept clocking the laps like 20 meters early and I couldn't get the correct split for any of them. I need to figure out how to turn off the auto-lap at a mile setting. There's also the possibility that my local track is a few meters long haha.

My actual splits were more like 5:35, 5:25, 5:32 I think. Somewhere around there. Still pretty good. I need to start doing more strides before these workouts, my first reps are consistently the slowest and feel harder than the 2nd.

I was going to do this workout tomorrow but the air quality looks like it might be really crappy so I switched the workouts in case I have to be on the treadmill tomorrow. Legs were kinda sore going into today so I'm pretty happy I felt as good as I did. Lungs felt better today than usual.

Air quality has been awful this weekend, today was supposed to be the worst and I was going to make myself do a treadmill run- but the AQI ended up dropping down into the 50s so I just ran outside. It was pretty hot, high 80s, and with the humidity it felt more like it was in the 90s.

I felt pretty good up until the last couple miles. I ran 3 of the first 5 miles on the grass, which always seems to drain my energy. I've probably been doing about 25% of my overall mileage on the huge field next to the track I run at.

Easy treadmill run with some incline, walked a while as well. Air quality was bad today, treadmill runs a lot easier to get into when it's cold outside and you get to warm up. When it's summer and it's nice out but the air quality is terrible... kinda sucks. I also felt a little ache in my shins today. Had a lot of nights of good sleep lately, hopefully that trend continues.

Half a mile at 12 degree incline at 7mph, then 8xspartan circuit of .4-.6 miles at sub 7 page, 5 pull ups, 10 push ups, 10 squats. For the 4th or 5th rep I picked up two 45 pound dumbbells and lifted them above my shoulders and carried them around the perimeter of my house. I had to drop them into farmers carry position a little over half way because I was already pretty tired. My exercise equipment is in my 3 season room and it gets super hot in there... I like it when I'm just doing pull ups or bent over rows- but when you're in the middle of an aerobic workout it really sucks, I need to install a window ac unit for that room... 3 season rooms are kind of a dumb idea. Who wants a room that doesn't get heated/cooled by your HVAC?

Anyways all the non running was in a room that must have been in the high 90s and it was decently hot outside, so this workout wiped me out pretty good. By next month I'm going to be doing the same thing but a full mile uphill at the start and then I'm going to do 12 circuits and finish with a sub 6 mile... so that's really going to beat me up.

Some good things from today workout are that the pull ups felt really good, I had good form on all of them and from the first to last rep they didn't get that much harder. Another good thing was that I was able to throw in surges and get back down under 7 minute pace even when I was tired. Also the uphill half mile to start definitely took a little out of my legs, but not enough to tank my workout- that's another good sign.

Some bad things. I've been building good upper endurance but my strength is a lot lower than it was last time a ran a spartan. I just haven't been lifting enough, I need to do more diverse upper body exercises and I need to start lifting more. I'll have to bring back some workouts from 2018 summer. Another thing I didn't like was how hard sub 7 was to maintain throughout the workout, I felt kinda gassed early on. I'm happy I was able to push though it well, but I want to be running sub 6:30 on a workout like this by the time the race rolls around.

Easy run, first 2.75 were outside but the air quality was bad so I finished on the treadmill. I felt great today. Track world championships have been a lot of fun to watch this week, and football is just around the corner once they're over.

Warmed up 2 miles and then started doing 6x1000m. I felt drained before I started my run, just wasn't a good day for a hard workout. The first one felt really bad but I ran a 3:21, it took way too much out of me but I decided to continue and keep running the rest. I ran 3:22, 3:22 and 3:23 for the next 3. After the 4th I was feeling completely done and I knew I would blow up on the 5th but I did it anyways and ended up running a 3:36. I cut the workout there because I didn't think a 3:50 or whatever I would have turned in for the 6th would benefit me and it was getting late. I'll just get out the door tomorrow and run whatever feels right. I'll do a long run either tomorrow or Sunday depending on how tomorrow feels.

Easy run. I felt drained by mile 3 but pushed through it and felt better by the end.

Ran home 2.25 miles from dropping off my car for an oil change.

Ran 4.3 miles on the way to pick up the car. I stopped by the track and did a few sprints. I'd like to get down under 12 seconds for 100m with trainers on.

Mowed the lawn and then did 8 easy miles. Felt pretty good today, lungs felt a little weak and my legs were sore but my energy level stayed pretty high throughout the run and I felt good. I have a few ideas for what I'll do on Friday, I was thinking I'd do a progression run but we'll see.