Blake Bennions running

Easy miles in the cold. Lungs felt rough afterwards. Can't wait for the sauna to arrive.

Running in the snow sucks

AM- 6.8 stroller miles with Jake. I wonder if and when my lungs will adjust to the cold. Maybe part of it was spending a week at sea level too.

PM- 4.4 easy miles. Legs could use another hot bath tonight.

Warmed up a couple miles and then 25 minutes of 130 meter strides, 70 meter jogs. Started with Xs on the field but the snow sucked to run on.

Didn't think I'd have time to get this in. It's exactly mile up to the end of the road and back next to my house. Just did that 4x and it was glorious.

With Jake and Kolten. Ate a pumpkin muffin before and two rice krispies during. Felt amazing at 10 miles, legs were feeling it a bit by the end. To be fair, from my understanding I should be having like 3x that many carbs per hour. I think I should be starting to be regularly over 50 miles per week again now. I got over 50 the last two weeks and 45 this week as somewhat of a down week. I think I'll try to do 2-3 weeks at 50-60 followed by a week at 40-50 this winter.

My ideal week by like February is going to be

Sunday- 10

Monday- 8 mile (workout)

Tuesday- rest

Wednesday- 12 mile (4 stroller, 8 easy)

Thursday- 8 mile (workout)

Friday- 4-8 easy

Saturday- 13-22

So total mileage will be 55-68 by the end of winter. And then at some point in the spring I'll just add an extra stroller run Mondays or Thursdays and I'll be at 60-75 per week. That plus sauna core and maybe some rowing is about the highest volume I think I'll be able to handle before Des news. I also need to start doing my long runs faster.

Also ran a mile later on to break in new gel nimbus.

Good run today. I ran up to the top of pleasant view and back home and felt great. Would be good to make this my average Sunday run.

Warmed up and then ran 2x3 mile tempo. Averaged 5:40 pace for both. Felt good enough that I could have run another mile in under 5:30 at the end of the 2nd rep. Lungs are not responding well to the cold, had some asthma symptoms for the first time in a while. Might have to get back on medication for that.

Easy run

Stroller run to the park and back +5 laps around the park

A bit under 2 miles warm up then 2x 6 minute tempo, 3x400

First set in nimbus: 5:47 pace tempo, 51 high average on 300s

Second set in endorphin speed: 5:25 pace tempo, 49 average for 300s

Tempos felt nice, 300s felt rough. Shoes made a big difference on the 300s but still felt closer to 800m pace than mile... which it probably is. I'm considering running a mile race this winter if they'll let me run in my endorphin pros. My days of spiking up are over, but I think I run 4:30 something in my super shoes, maybe I'll try for a sub 4:10 1500 in the spring if I can. I'd also like to run a track 5k this spring.

I think I'll spend the next 3-4 months doing 1 marathon workout and 1 mile-5k workout per week and then from April to July just do workouts focusing 10k-marathon pace like the BYU marathoning group seems to do.

Ran with Jake over to the track and then paced Josh for a mile time trial. Then went out to the elk farm and back to the cars. Felt tired by the end. Also tweaked my knee a bit towards the end, iced and took a hot bath and now it's feeling pretty normal but I'm not going to test it out much until tomorrow.

Warmed up 2.6

4x400 with 80 seconds rest: 71, 70, 70, 69. It was cold and my legs are not used to moving that fast.

5x 4 on 3 off. But I had to leave before the last one so I did the first 3 at 5:25 pace and then I did a mile for the 4th in 5:16. Felt good on the tempos, felt like I could easily do 12x 4 on 3 off. I think 5:25 is about 10k pace for me rn, I'd like to think it's half marathon pace- it does feel pretty good, but I think I've got some work to do before I'm quite there. If I can do a flat half at 5:25 pace I think I'll be in good shape to compete for top 3 at Des news if I'm up at 60-70 mpw and get my fueling figured out.