Blake Bennions running

Downhill mile race was fun despite my legs being pretty flat. Next year they're going to do it in May which will be nice. My right Achilles has been bugging me for like 2 months at this point, I really need to do a better job with massage gun. I've done pretty well with slow calf raises, hold, and other ankle mobility and strength drills- but I have been slacking on the massaging. Could use more core and plyometrics too.

Half marathon is now 3 weeks out, so I need to recover really well and then hit two more workouts next week before the taper. I think I'll keep full mileage the next weeks but take the workouts easier the week before the race. If I can hit 3x2 mile at 10:50 a week from today with a couple mins rest I should be in good shape. Mileage has been low lately but I have a strong base.

Solid run, legs are sore today but run felt decent. Sped up to about marathon pace the last half mile.

Mowed and then ran a bit.

Am- 10.25 with Henry Jake and Kolten. Very bad air quality, my mask worked great though. Was a good investment.

Pm- 8 on treadmill and then braved the outdoors for .75 extra to cool down after Weber states gym closed. Did 3x2 a 11mph with 4 mins rest between, went up to 11.2 for the 2nd mile of the first rep. Was struggling the other two. The treadmill I was using randomly died with a quarter mile left in the 2nd rep so I jumped over to another treadmill and did an extra .3 before the 4 minute break.

Apparently the air quality at places like vasa and other box gyms isn't much better than outdoors, and Weber state and Ogden athletic club are the best bets for decent air quality on a treadmill unless I get my own.

Tried to get out for a run but didn't have time.

With Jake Kolten Kyler and Wyatt out on a gravel road near the salt lake in Farmington. Ended up doing another 3x2 mile workout. Splits were

11:34 (5:48, 5:46)

11:30 (5:42, 5:48)

11:30 (5:50, 5:40)

Felt harder than I would like it to, but muggy conditions on gravel will do that. I could have done another rep at the end if I had to.

Up to the elk farm and back.

Ran over to the park and did some loops. Felt alright, my ankles are starting to feel healthier and stronger. I've been doing calf raises holds ,calf raises, and plyometrics. Often I'll do the calf raises and holds while standing in warm water in the tub which seems to help a lot.

Rough day at the track. I think my legs are just dead from 2 3x2 mile workouts last week. Seemed like 4 days should have been enough recovery but I think I have been asking a little too much of my legs since like mid July. I cut todays mile repeat workout short after a 5:10 mile and then I just fell apart on the 2nd mile rep. My legs were giving me a big no while I was doing strides, and I did a 2:44 800m while Jake was in the bathroom before we started and that felt fine. But I was just did not have it today. Good news is that it's taper time for the half and I think if I can get my legs to 100% by next Saturday,not get sick, and avoid dairy the day before the race- I should run 70-72.

Took a couple days off and feel much better today. Realized I've been in a perma-sore state for like a month now. It's been somewhat deceiving because mileage has been low but the eccentric load has been very high and I've been underestimating that toll of training through 2 downhill races. Definitely caught up with me on Wednesday but I think I'll be feeling just about perfect after a nice easy week.