Blake Bennions running

I missed my long run yesterday because I was out buying my car to replace the Altima that died. We got an ioniq 5, which is really fun to drive and suits our need well. It's MSRP was 53,000 when it was sold last summer and we bought it for about half that, it only has 12000 miles on it. Big fan of Hyundai warranty as well, we were deciding between this and a new equinox ev and one of the deciding factors was that even at 15 months old this car has 9 more months and 12,000 more miles of basic warranty than a brand new Chevy vehicle would have.

Might double today to make up for yesterday, but I also think when I'm building mileage sometimes it's good to take a spontaneous rest day to keep from overtraining. I was feeling a little worn out towards the end of this week but I felt great today. Really depends on whether I can sneak off to the gully at some point before or after seeing all my extended family while Becca shops with Whitney.

Felt really good today. Pretty sure I could have done 20 and felt good at the end. Perhaps I should have, but I need more miles on softer surfaces and it was already dark by the time I started running.

Mostly zone 2, felt a little tired towards the end. I need to start practicing fueling on long runs, I guess a gu every 50 minutes is the way to go.

This was more like 3.2 miles but still a pretty slow time. Mile splits were 5:19, 5:38, 5:50. I ran in my endorphin speeds and I think I would have been closer to 17:20 in xc spikes but I didn't want to spend $100 for one random xc race.

Had a bunch of fun today. Got to race with Henry Jake and Simon and Jon, I also met Tyler who is a fellow hobbyjogger and Hyrum who is a quick guy. We did a nice 5 mile cool down and then I met Becca and Whitney for some teriyaki.

Some more late tonight parking and retrieving the car downtown.

Felt some aches and pains around my knees. Mostly in one of the back tendons of my right knee. I need to do canal or grass tomorrow.

Tendon in the back of my knee is still sore. Gonna have to figure out some stretches/exercises to fix it.

Tennis and pickleball with Adam and Johnny. Got a solid amount of running around in. Fun day!

Canal road fartlek of 1-2-3-3-2-1 with equal recovery. At about 5:30 average ending sub 5 on the last one.

Easy run

Another easy run, pretty much all on grass. Amazing weather today. My legs have felt surprisingly beat since Wednesday's workout.

With Jake and Sammy on canal road

Warmed up 3 miles and then a 3 mile tempo. Canal road was wet and we averaged 6:00/mile at a pretty hard effort.

Mostly circling the temporary lake at harrisville Park. A few strides at the end.

Just over 5 stroller miles with Whitney after lunch over to the park.

6.25 miles in the evening. Felt amazing today, less effort than walking. I'm really enjoying this November weather, 40 degrees is kind of perfect for easy runs.

Ran while my dad biked. Got some good uphill running and some downhill tempo. Quads felt a bit tired after the first couple miles but felt better by the end.

Went back out just before lunch and reclaimed a segment record going up a .21 mile 9% grade hill. I ran it at 5:12 pace which is a grade adjusted pace of 3:37. Not bad!

Stroller miles

Warmed up 3.5 miles and then ran 4 miles in 22:20. Cooled down a little under 4 miles. Did a hilly 2 mile loop twice for the hard 4. Splits were 5:06, 5:55, 5:35, 5:54.

20-30 minutes sauna

20-30 minutes swimming

Ran around Marion county park lake.

Stopped in Hillsboro Kansas on the way home from seeing some buffalo to get some coffee and a segment record.

Ran from Jill and Ryan's lake house to their house house, kinda windy.

Two laps around the lake, ran while Whitney rode in the golf cart with Jill, Addie, and Kaitlyn. Wish I'd brought my endorphins- I've been doing a lot more fast running than I'd anticipated.

3.5 in Manchester after watching the k state volleyball game.

One lap around the lake while everybody rode the golf cart, lap the opposite way checking out all the little trails on the inside of Lakeshore drive.

I've enjoyed running around the lake the last few days, it's scenic with nice rolling hills. There's hundreds if not thousands of little unheralded spots like this in the USA alone that I could get used to running around all the time- and I'll never see most of them.

Ran while my dad biked. Woke up at 3:30 this morning to catch our flight. I think tomorrow's long run will be on the shorter end.

Easy with Jake. Very solid week of mileage, but I don't think I'm going to push myself through 10 more tomorrow to get to the arbitrary goal of 200 for the month. Probably another 5-8 easy tomorrow.