Blake Bennions running

September 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: 6.25 Month: 62.55 Year: 422.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
114.200.000.000.00114.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Don't seem to be getting faster, but running takes a lot of patience. My Achilles have been acting up a bit this week. I think the multivitamin I've been taking has helped my runs feel better at least at my easy pace. I'm fortunate to be able to enjoy running, the pace and speed don't matter that much. It's a pretty amazing feeling to get out and run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

Easy run, considered going longer but opted for walking with my family. Ideally I'm running both the next 2 days so figured my legs could use a recovery day before a longer run and then track workout.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Easy run, I sped up a little towards the end. I felt good and was pushing the pace the last few miles but the times were not what I expected for that effort. Night running always feels faster than it is though, and I was sore. Missed the last couple days of running because I had to get a bunch of yard work done.

Looking at the Strava map the the slow pace can partially be attributed to bad gps... but mostly I need to accept I'm not in as good shape as I want to be and not get ahead of myself. It took 4 years of 40-60 mpw to get into 4:20s mile shape, it may take that long again.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Ran home from dropping car off for batter change. Few hours later ran over to pick it up. Couple miles after dinner, did some sprints as well.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy run after some yard work.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Warmed up a few miles and then ran 7x200m at 800m goal pace. Was going to do 6 but the first was a 34 so I did an extra. Reps were 34, 32, 32, 32, 33, 32, 29. I remember this pace feeling a lot smoother in high school and college, I'll get back there eventually. I'd like to run a sub 2:10 800m and a sub 4:50 mile this fall.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Mile at 12 on treadmill @ 7mph followed by 12x.4 or .6 loop, 5 pull ups, 10 push ups, 10 squats... every 4th rep was 80 pound dumbbell carry around the house over my shoulders with 5xoverhead press and weighted squat. Ended with a half mile in 3:00.

I felt kinda tired towards the end, and the mile to start was certainly challenging. Today was the best workout I've had in a while. I averaged 6:40 for the running portion of the circuits (not including treadmill of course). I think the spartan race will go great if I average sub 7 for the running and I don't mess up the obstacles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Solid run today, ran 4x200m at goal pace for a sub 11 minute 2 mile this weekend. I ran 41, 41, 40, 40 for the 200ms. They felt really good even on dore legs, very smooth.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Smashed my foot into my lawnmower as I was taking the trash out Thursday night. Not sure if I broke the toe next to my pinkie toe or not, I think it's probably fine. It's still fairly sensitive and just a bit swollen, doesn't hurt that much though. I just buddy taped it and took Friday off from running. It seemed a little worse after running today but l not too bad at all.

I warmed up just over 2 miles and then ran 6x800m in 2:44, 2:43, 2:44, 2:43, 2:46, 2:45. Rest was about 2:30-2:45 between each rep.

The last couple were tough, on the last rep the effort felt strong and I came through 400m at 85. I picked it up and closed in 80 to finish in 2:45. My goal was 2:40-2:45 for today... but I was hoping it wouldn't feel this difficult. To be fair it was the middle of the day and kind of hot, only in the 70s but I'm sure my performance would be better in the 60s.

I think I'm getting back there, this was a decent workout. I can start jogging with Whitney in a couple weeks, so after my spartan race I think I'll start averaging more like 35-40 miles per week. Ig it depends how much Whitney enjoys circling the track, probably going to be pretty slow miles. I think I'll probably do a few 2-4 miles a few times a week with her if she enjoys it, probably start at 10 minute pace and hopefully end up getting up to 8:00 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy with 6x200m at mile pace. Felt pretty good. Been a good weekend, even though the Bengals lost again.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Easy run with a couple strides. Felt great today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Mile warm up and then 8x400m with 60-90 seconds rest. At first I started with 60 seconds rest and quickly went to 80 seconds rest, 90 for the last two. Got out really slow on the first one and then overcorrected a bit but stayed strong throughout the reps.

I ran 76, 70, 70/71, 73, 71, 72, 71/72, 70. Reps 3 and 7 the lap function lagged, they said 71 and 72 but might have been a second or two faster. Either way I averaged under 72, and my goal was to average under 72.5. I'm not sure if I'll try to do a mile time trial before the spartan race, would need to be next week if I do it before. Sub 4:50 seems attainable.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy run, I'm thinking of doing 3x2 miles at just under 6 minute average tomorrow. Sunday will be an easy run and then Monday will be 12xcircuit workout again. Then my last big workout before the spartan race will be next weekend.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

3x2 mile sub 12. Reps were 11:45, 11:56, 12:01.

Happy with this workout. After the 2nd rep I didn't feel like I'd be able to stay on pace for the last one so I just made a goal of keeping sub 6 for the first mile. I came through at 5:59 and then started to fade a bit, the first half of the 2nd mile was 3:10 and I drained but feeling strong enough to make a push. I sped back up to 6:00 pace for the 3rd lap and then finished with a 78.

Cooled down back home. Good workout!

Scary thought of the day: Whitney is already 3% of the way to turning 18 and going off to college... life is short.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.000.000.007.80

Mile at 12 degrees incline at 7mph on treadmill and then 12xcircuit of .4-.6 mile, 5 pull ups, 10 push ups, 10 squats. Reps 4 and 8 I walked around the perimeter of my house while holding two 45 pound dumbbells above my shoulders. 12th circuit I did 3 swing assisted hammer curls into overhead press reps with the 45s and 10 burpees. Finished with a hard 2/3ds mile and then cool down a bit.

Averaged about 6:40 pace for the running portion of the circuits. Considering the first mile was over 600 ft elevation gain at 8 minute pace and I rarely do hills I'm happy with how well my legs held up. I started feeling pretty tired after halfway through and the last few circuits I was quite drained. Will have to carb load before the spartan, a good taper will help too.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy run, couple miles on the grass and a couple 200ms at mile pace. They felt really good. I think I'm finally starting to get back in shape these past few weeks, really gives me something to build off of going forward. I've also been walking a couple mile every day the past few weeks, that's been really nice.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Wasn't sure what to do today but mile repeats seemed like a good choice. I warmed up 2 miles and then ran 5:18, 5:25, 5:23 with a mile jog recovery. I felt really good today.

I started the first mile in a 75 second 400m and briefly considered trying to break 5, but I figured that would probably ruin the rest of my workout- and if I wanted to do an all out mile I should have started in 70... so I slowed down to 5:25ish pace for the next 3 laps. I felt really good the whole first mile and after though. I felt pretty tired after the 2nd rep though. After the long recovery the 3rd mile felt pretty good. Good workout!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
114.200.000.000.00114.20
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