Blake Bennions running

January 2021

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBlake Bennion's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
201320142015201620172018201920202021
15% off for Fast Running Blog members at St. George Running Center!

Member Since:

Jun 01, 2013

Gender:

Male

Goal Type:

Other

Running Accomplishments:

1600m: 4:27

800: 1:59

Copper Hills Invitational 2015 1600m Champion.

Ran for Alta and SUU on their Cross Country/Track and Field teams

2014-2015 Alta Track Athlete of the Year

Have a had a couple good placements in mountain races

Short-Term Running Goals:

Stay healthy and and build mileage

Long-Term Running Goals:

Keep running

Run the Boston Marathon at least once

Make a glorious return to spartan racing

Personal:

I ran for Alta high school and was trained by Coach Murphy, he is a great coach, one of the best there is. I ran for Southern Utah University for a year or two. I am currently a doctoral student at Bowling Green State University studying industrial organizational psychology. Right now my main goals are to stay healthy and run consistently.

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 7.00 Month: 51.20 Year: 390.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
390.650.000.000.00390.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Drove down to saint george with my parents before I started off on my journey home, ran on the hotels treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

30 minute run in oklahoma, nice and warm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Officially the first day of marathon training in Ohio. Ran 4.25 miles at 6:53 pace. Then increased to 6:27 for the last mile and 5:56 for the last quarter mile. Felt tough, my legs will be sore. Overall great first day, it was tough to push through the middle miles today. But it'll only get easier from here on. Well today was on the treadmill at .5 incline, so maybe not all easier. But its a good start.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Got out the door with the plan of doing 2 miles, my knee and achillles felt tight at first but felt fine within 10 mins of running. At some point I just decided to run all the way to the track. Once I was there I was feeling great so I ran 5 laps and headed back to my place. I felt like I could have gone a lot longer, it was a great run. 7:10 pace today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 4 miles and ended at the gym where I did back day with Ian. Currently walkint home. Todays pace was just under 7:00. I'm tentatively planning on running again tomorrow, should be good weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.350.000.000.005.35

Went out for a run, didn't have much time today. Was going to judt do 4 easy miles but the pace got away from me and I was feeling good so I ended up doing 36 minutes at 6:44 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I think my allergies or asthma must be acting up because I couldn't breathe at all today when I ran ar planet fitness. Went with Izzy which is good because then I do some core and rowing after I run.

But geez, today's run was rough. I kept the treadmill at 6:49 and lasted all 4 miles, but it was not an enjoyable run today haha. That's okay, the great part about running is that even if it sucks during it, the feeling after is nice. I also don't think I've eaten today, that might be a factor.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

It was in the low 40s today, was looking forward to it all week. I wanted to run tuesday but I was just too busy. Today I didn't have too many pressing things to do between 3 and 6 so plenty of time for a quality run.

Unfortunately the wind was pretty rough, over 25 mph. But overall pretty good run. I felt pretty tired fighting against the wind starting in mile 3/4 but I pushed through well. About 7:40 average for the run.

I've got a long ways to go before being able to run 26.2 miles at 6:50 per mile. I'd say doing that 3 months from now is ptetty ambitious, especially on 3/4 runs per week. But I'll give it my best shot!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.550.000.000.006.55

Quarter of a marathon at 6:45 pace. It's in the 20s today, so it was pretty cold. One of those days you wish you'd worn thicker underwear. Been a while since I had a good below-freezing long run just for training.

The nice thing is that as my shape improves it will get warmer outside, so the tough part is right now. I just need to get through the next 5 weeks and be able to do this pace for over half a marathon by then. I think I could have done it for 10 miles today if I'd gone for it. I felt great today outside of never really getting warm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Plan was to run from my apartment to planet fitness, do 2.5 miles on the treadmill, and run back.

Instead I accidentally took a really long route to planet fitness, was at 3.5 miles when I got there. So I just took a shorter route home. Planning on doing 4 easy grass miles behind the track on Wednesday, maybe another short run on thursday, and then an 8-10 mile run on saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 easy miles at 7:30 pace on the treadmill. Treadmill miles aren't fun, but I found myself wanting to continue on for more by the end. I had to get back home to teach a recitation though, and I wanted to get to some core and rowing so I stopped where I'd planned. I'll be doing 8-10 miles this weekend. At least half of it will be at marathon pace, but maybe all. I'll see how I'm feeling the day of. If it's as cold as it's been all week, I'd lean towards all of it at marathon pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Been a while since I ran a 10 miler and felt fine afterwards. I feel great right now, could have easily gone on to finish 13.1 miles. Today I ran 6 miles easy and then 3.5 miles hard and cooled down around half a mile.

I decided doing a few marathon miles towards the end of the run would better train my body to run at marathon pace when it's tired. As per usual my ankles were a little sore at the beginning but feel fine now. My knees felt cold after the run today.

Even with 65% of the run at easy pace I averaged 7:11. I think my half marathon at goal pace in 2 weeks will feel good. My current training schedule is working really well for me.

Time to go get some food and do some work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Warmed up a mile.

4 miles at 6:44, felt a little uncomfortable but not too bad.

Cooled down a quarter mile, I hate cooling down on treadmills and I don't need too much of a cooldown from 6:40 pace. I walked around a bit and then did 5 minutes of rowing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Snowed a bunch more today, it's prepetually dark and freezing these days. I was having trouble getting motivated to go running today, been a tough and gloomy week.

Went to the gym and ran a little over 4 easy miles on the treadmill. Went home and ran through the blizzard to subway and back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Ran just over a mile to the school gym. Did arm day with Ian for about 60-90 minutes of lifting. Ran 3 miles from the school gym to planet fitness. I ran 4.4 miles at 6:48 pace, 30 minutes on the treadmill. Then I ran to subway and got a sandwhich before finishing the run home. This morning was under 10 degrees and after wind chill and humidity it was the equivalent of -10. So today was possibly my hardest day before the marathon just because of that. Next weeks half marathon should be easier. I averaged 7:05 for the 6.3 miles I did outside. I wasn't trying to run fast for them, I feel like in this cold I felt like I would freeze in place at any slower. Put in a great day of training. Now it's time to go work on my thesis and readings.

 

 

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Ran to the gym, did about 3.4 on the treadmill, ran home  ran around the apartment complex to get to 7.5.

Tried to keep it easy today. But in this weather it's tough to let yourself slow down until you're warm. I also threw in a quarter mile at14 miles per hour on the treadmill and threw in a pick up while I was on a busier road on the way to the gum. Besides that I averaged about 7:10 for the outside running and kept my treadmill pace at 7:40. Today's run was almost as cold as Saturday's but felt a lot easier.

Wednesday will be an easy 4/5 mile run and the Friday will be a 13.1 mile run in less than 90 minutes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 easy miles on the treadmill. Very busy day. Friday is going to be fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Body felt wrecked today before I went running, I knew it wasn't going to be a good day for a hard run. But it was a really beautiful run today. Great weather. Averaged 7:10 and took some breaks to enjoy the nice weather and views.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Snowday in bg, so all classes were cancelled.

I ran 3 miles down to a burger place and then ran another mile while they were getting the food ready. Then I ran a mile to a campus park and hung out there and ate food for a while. Finished with 3 miles back home. 7:15 average. Felt pretty good today.

Comments
From Rob Murphy on Tue, Feb 16, 2021 at 16:41:53 from 163.248.33.245

Interesting workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Had a few cross-training workouts this week, but only 2 runs.

Today I ran to the gym, averaged my typical freezing temperature pace of just over 7:00 minutes per mile.

Got on the treadmill and ran 3 miles of .5 at 6:53 pace, .25 at 5k pace. So I ended up doing 3 miles at marathon pace and one mile at anout 5:20 pace, which is very generous for my 5k pace rn. But so is 6:53 for marathon atm. So these are more goal paces for later this year. I ran a mile at 7:30 to cool down on the treadmill and then ran home. It was demoralizing this week to have to go back to running in BG. There's over 2 feet of snow on the ground and very little room to run on the roads. So its either constantly dodge cars or treadmill, neither of which are inviting in the least. But monday I'm going to do a slow easy long run of 12-14 miles while I get my oil changed. I'll start at the car dealership and then run across town to planet fitness, do 4-6 miles there, and then run back. I think the worst of the winter is over.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Wasn't able to run monday, had time for a 10 miler while getting my oil changed befofe my recitation tonight. Averaged 7:03 for the run. I ran an extra long route from the dealership to my apartment, ended up being just over miles. It was actually somewhat warm today, like 40 so i changed into some warmer clothes ans went back out. I ran fo the track to see if it had been cleared off, it hasn't been unfortunatelt. Still bunches of snow all over. Finished up back to the dealership. I'm planning 8 miles on wednesday with a speed workout, and then a long run this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Run to the track and did 5x .2 miles in 55 seconds. I was actually really consistent getting 55 seconds per rep. The far side straight away was still covered in snow but I found a .2 mile long portion of the track that was continuously clear so that's rhe length I ran. I gave myself an entire half mile recovery around the football stadium between each rep so it was an easy workout. Just slowly getting my legs used to moving faster again. After the last .2 I did another lap on the track and ran home. 55 seconds for .2 miles is 4:35 pace, so I was pretty happy with how it felt today.

Saturday should be an easy long run, maybe I'll throw a few marathon pace miles in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Actually had a pretty great workout today. I ran to the track and started running there. I was just going to go easy today, my first 3 miles mid-7 minutes. But then I just kept speeding up once I got on the track until. I ended up splitting a couple sub 6 miles, one 5:20s and was feeling really smooth. When I left the traci I stadted slowing down but I realized I could get a marathon pace half-marathon done today so I ran the last 5 miles at a pretty steady marathon pace, fastest was 6:46 and slowest was 6:54.

My alma mater won the Big Sky conference championship today, so congrats to them. That was really exciting to see. Crazy to think I could still be running with my old team. Love seeing SUU win.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

15 mile bike ride with Izzy, kinda wet and still a little snowy but it was fun!

Comments
From Rob Murphy on Sun, Feb 28, 2021 at 19:41:18 from 67.177.30.39

Who's Izzy?

From Blake Bennion on Sun, Feb 28, 2021 at 20:37:45 from 174.96.229.27

She's a friend in my doctoral program. We should call and catch up soon! Are you available sometime this week?

From Rob Murphy on Fri, Mar 05, 2021 at 16:43:40 from 163.248.33.245

Call anytime!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

2 easy miles and then 4x400m @73/74. Hit consistent splits but my lungs and calves/ankles weren't having it.

Cooled down and went home. I need to get asthma medication so that I can do legitimate track workouts. I need surgery on my nose too so I can breathe better but that won't be happening until this winter probably. I'll probably avoid interval workouts until I can get medicine.

Felt kinda wrecked after the 400s. Which is weird becuase I got up to 5:20s pace for over a mile on saturday and felt great. Eh whatever. Might take friday easy and do 6-10 and then do 15 at goal pace on sunday. I need to remember to go out easy when I start racing again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Easy run today. Felt very relaxing. Was just over 40 today. Nice to get out of my apartment.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.550.000.000.006.55

Easy quarter of a marathon. Beautiful sunset today, it was very purple. Race shoes still aren't in, so that's too bad. I decided to do the 15 miler Tuesday because I want to do it in those shoes. Another 7 weeks of training and some super shoes could get me to a sub 3. But even if I'm feeling good and on pace I'm going to step out the second I feel a ache or possible injury starting up.  Better to dnf and take a week off than finish and lose all my fitness right afterwards.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Half marathon in the alphaflys. Awesome shoes, but I think mine have slight defects. It felt like my right foot feels kind of angled in the shoe. Maybe that's on purpose? The first 8 miles felt great but then I tanked hard at 9/10. It was really hard to keep running the last 2 miles. I walked the last mile and half barefoot after I finished to half a marathon. But anyways I barely made it to my recitation on time afterwards and now I'm getting food.

I think a big issue that I run into and need to stop doing is that I will go out too hard and that always blows up my run. I need to ease into things and my first mile should be like 7:40-8 minutes for every run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Found a weird tender bump on my hamstring. Seems like a muscle strain maybe? Will proceed with caution. I've been considering just concentrating on running easy 4-10 mile runs a few times a week and feeling healthy. Maybe just get back into a good running rythym and try running some fast races aftee that rythym has been established for a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Garmin reported 5.6, but I'm pretty sure it was 5. Just an easy shake out. My legs have been pretty shredded up since the half marathon in alphas. Sending em back. But it was nice to get out again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

Jake tricked me into doing a time trial tomorrow so I did a quick pre-time trial jaunt today right before my recitation. Got there pretty sweaty and barely on time for the 2nd week in a row.

I took today pretty slow, averaged 7:44 even with 2 200ms at 42 seconds. Felt alright. Bump is still on my hamstring, but from what I've read it will just slowly go away as I run more. My legs are feeling fine, maybe just a little beaten up still.

Tomorrow I just want to do a 3 miler in under 17 minutes. I'm going to start out easy, maybe even as slow as 90 seconds for the first lap. If all goes well I'll split a 5:20 for mile 3 and go well under my goal. But the way this year has gone I could see myself running anywhere from 16:30 to DNFing or running 18 minutes if my lungs start acting up. Been an inconsistent year, I need to get back on asthma medication.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Warmed up and got onto the track for the 2nd mile. The track club showed up before I started so I asked them if there were any lanes they wouldn't be using. They said lane 8 was fine. But then when I started my 3 miler they started laying down in the lane I was in and getting in my way every lap, wouldn't get out of the way after several laps and if anything were getting more aggressive. None of them were running, just intentionally getting in my way. After 7ish laps I took the hint and got off the track.

Took a lot of self control for me not to say something like "big attitude for last place in the MAC". But it's no big deal. Just didn't really understand why they were acting like that. I would have left if they'd asked.

Speaking of college running, super proud of my alma mater and former team at SUU for taking 9th at nationals. Also watching Conner Mantz win was possibly the highlight of my year so far, what a performance!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Ran to get lunch, ended up at 4.5 miles by the time I got food. I made several wrong turns, apparantly the restaurant I was trying to get to has multiple locations. Just 2 miles to get home afterwards. Ran a pretty fast pace today at 6:52. It certainly doesn't feel like it did 3-5 years ago. But hopefully I can get back to that fitness this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Warmed up a mile to the psych building for a quick meeting. Continued on to the track. I threw in a couple mileish long surges. Felt pretty good, great weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5 miles at a strong pace, ran over to the track and ran the xc course behind it.

Sat on the steeplechase hurdle and enjoyed the day for a little before running 3 more miles a decent pace. I'm trying to teach my legs to run faster again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Pretty good run today. Just 4 more weeks in Ohio and then the semester is over. Felt lucky to be able to get out and enjoy the warmth for a little. Semester is about to heat up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles at just under 7:30 pace. Winds were over 20 mph today so I can't say it was a particularly easy run. But outside of fighting the wind it I kept an relatively easy pace.

Planning on running again tomorrow if my legs are feeling up to it and I can get some good work done on my thesis.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran to the track and ran a 10x400m workout. 200m recovery between each rep with 600m after first and 2nd 4. Don't have all my splits but the first 8 were between 75-79, the last 2 were 71 and 70. The workout felt good for the most part, although the last two reps felt way too fast to be 70.

The plan for the workout was for goal may/june goal 5k pace, so I wanted to run 80 seconds or faster for the first 8 and then 75 or faster for the last 2. So I ran satsifactory times, and on fairly dead legs. I'm still sore from leg day at the gym. There's a 5k bgsu is doing this weekend so I'll either jump in that or try to do a 3 miler in mid-high 16 minute range this weekend.

I took albutoral before todays workout which helped a lot, but getting back on cingular will be life changing. So can't wait for that. I think I'll get in reasonably good shape this summer... we'll see.

Tuesday will be a nice easy run, and then Wedneaday I'm planning on am 800m workout at sub 2:40. Or maybe 6x1000 with 90 seconds rest at sub 3:20 if I'm feeling really crazy. Sub 3:25 might be a bettee goal, and that would be on pace for a sub 17 5k. Sub 16 5k is the goal for some point this year, so breaking 17 would be a kind of important step towards that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Ran to the track and did a mile warm up. Ran 3x1000m with 90 seconds rest in between each. Was feeling like crap after the 3rd so I took an extra minute recovery and then did 2x400m in 70 and 67. 1000m reps were 3:22, 3:16, 3:35. So last one was definitely rough. I think doing a 3x1600m workout with 3-5 minutes recovery would be a good workout for next week. Maybe I'll run a mile race tomorrow to get a free t-shirt, maybe I'll jump in the local 5k this weekend after I get vaccinated tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Between finals starting last week (they go through the rest of April) and a trip to the emergency room this weekend, I haven't been able to run. Hopefully I'll be able to go for a light jog by Friday. We'll see how my neck is holding up by then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Neck was feeling 95% healed up today so I drove to the track and ran in the large retired golf course behind it. Got about 4 miles back in that area and then a mile on the track. Took things pretty easy today, felt good enough that I might do a 2 or 3x mile workout on sunday. I'll add on a couple 400s if I do 2. I'll aim for 5:20s.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

2 miles on the track and then 3 on the golf course. Lungs felt a little crappy today, legs felt a little slow. Just 4/5 more days of finals and I'm through. Almost there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

Apparently 60 degrees and 10 mph winds are too cold. I had a big headache after a couple miles, but luckily I brought a hag to the track. Oh well, just 2 more days and then finals will be over.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Finals are over and I'm just about done with my thesis draft. I saw some fitness channel dudes do the army fitness test and decided to try it out, the perfect score is 71 pushups in 2 minutes, 78 sit ups in 2 minutes, and 2 mile run in under 13 minutes.

For push ups I got to 74 and couldn't do anymore with 10 seconds to go so I just called it. 2 minutes really isn't long to get in 78 situps but that was easier than the pushups, I got 80 there. The run was actually pretty painful for me today with a 12:53. Obviously not on my legs, but my lungs felt terrible. I guess that's what I get for letting my running go to crap when the semester really picked up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran a 2 mile warm up and then did 77 pushups in 2 minutes and 90 situps in 2 minutes. Then ran 2 miles on the layton track, the astroturf just destroys my lungs and I didn't feel like I could breathe much at all after the first 3 laps. Some combination of driving 30 hours the past 2 days, losing fitness, and the astroturf resulted in a 13:30 2 miler lol. Oof. Well I'm getting back on cingular so my asthma and that will help. And my 3/4 weeks of finals are over so training should get better. Feels like I might need to get my lungs checked out on a deeper level though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Short run with Jake, walked some steep uphill portions. Probably 4 miles with that included.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

8 miles walking in wild horse canyon and then down through bells canyon (not the one in salt lake). I ran about a mile of it but I'm trying to go easy on my lungs until I can get some asthma medication.

Another mile to black dragon and back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

7 miles doen into grand gallery and then back up. Long car drive on a very bumpy dirt trail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Can't remember which day this was, but did a 3ish mile run after a mile walk warm up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Nice run, didn't get out too much during may.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

Ran up to wasatch blvd with my Dad while he biked. Pretty tough, finally got my asthma medication so I think I'll be running more as my lungs get stronger and more resistent to crapping out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles at 7:05 pace, feeling much stronger now that I'm back on cingular. I'm going to run at least 50 miles in June and then 100 miles in July.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran up the hill to wasatch blvd and back with my dad. Went pretty well, I ran about 10 seconds faster per mile than last week. Had to get a good run in before watching the ncaa nationals 10k race. Excited to watch Conner race again at the olympic trials. 1500 and 5k finals will be fun to see later this week too. Good summer for track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Warmed up running around the track and finding a good place to jump over the fence, afterwards I realized the main entrance was open.

I joined Jake for his last 1000m rep and helped him run a 3:10. Then I ran around the track some more before we went and did a mile cool down with Henry. Afterwards we got burly burger and went swimming, pretty solid day. Unfortunately didn't bring any sunscreen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Massage gun came in yesterday. I tried it out and it seemed to do its job pretty well. No achilles pain when I got out of bed this morning, or at all so far today. I will use it again before going running today once I'm home from work. This has potential to be the cure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran the gully with Coach Murphy, it was a lot of fun! Always a great time when we get to meet and catch up. My achilles didn't have any pain during the run so I think the massage gun is doing its job, I'm still going to be taking it slow, but I'll start running 3/4 times a week again. I'm going to start training for spartan next year. If I can get up to 40/50 mpw and be doing core and lifting workout most days then I think I can challenge for top 10 placements at the national series events.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Walked and then ran over to the park near my house. Did 4-5 spartan race workouts with a lap around the park in between each. Burpees are harder than I remember. All the equiptment was wet so that also made it harder. I think I will just do this every night this week from 8-9. Then pool ball on saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Warmed up to the park and then did 5 spartan race workouts and 4 laps before running home. Felt pretty good, need to find a good place in bowling green to do spartan workouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

Warmed up to the park and then did 4 spartan race workouts with a double park loop (about .75 miles) between each. Felt good. I'm going to start making my workouts less about the mileage or stats and more about just getting out and having a nice workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Ran a longer warm up than usual and then went to the park and did a bunch of running and spartan workouts. The ones that seem easiet are probably the most draining, army crawling and burpees take a surprising amount of energy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

5 miles of steep hiking and climbing, my achilles held up pretty well. Massage guns might be magic. Also played some pretty intense pool ball yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Calves were still kind of tight from yesterdays steep climb but I decided to go for a run anyways. Ran up to wasatch blvd while my parents biked, I ran almost 40 seconds faster per mile (6:39) than I did last time I did it a few weeks ago and felt a lot less dead. It's somewhat demoralizing how much of a difference my asthma medication (cingular) makes, but I'm grateful that I have it. I won't be going without it again in the future if it can be helped. The massage gun and asthma medication are helping me a lot, so maybe I'll be able to get back into some pretty decent shape. I might also get a nose surgery to help with my breathing issues. We'll see. Overall a great day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Oof that workout hit me hard. I've missed a couple days of asthma medication but got back on it today. I averaged a pretty quick pace at 7:15 while doing my typical run to the park and 6 spartan workouts. I do:

Warm up to park

Side climb on the outside of the rope bridge 3 times back and forth,

two thirds of a mile,

same rope climb,

two thirds of a mile,

Monkey handles with climb up and around the end of the bars to keep off the ground and then back the other way with 7 pull ups at the end.

Longer run of about a mile.

30 burpees

Third of a mile

Army crawl

Two thirds of a mile

Monkey bars with 4 pull ups after going through to the end of the course, going backwards through the course with 3 more pull ups at the end.

Run home

Full workout of 4.2 miles and those 6 workouts took 39 minutes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Went pretty hard rock climbing the morning after Wednesdays workout and tore up my muscles pretty good. Played some tennis and did something else active this weekend, can't remember. Anyways, my achilles was pretty sore to start this run, maybe haven't been massaging enough. Started off kind of fast with a 7:05 and then kept around that pace with a surge to end the run. Pretty solid workout, felt pretty tired from miles 2.5 to 3.5ish. Man crazy to think of guys like Hayden Hawks doing 100 milers...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran while my mom biked, mostly on the trail that weaves through the neighborhood and the park it leads to. That's the main route around here that avoids hills. Started with a mile in 7:12 and ran faster each lap with a 6:53, 6:39, and 6:29. Felt pretty good too. Didn't feel crapped out in the middle like I did yesterday. My arms are pretty sore so I'll probably wait until wednesday for a big spartan workout. My achilles felt great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

4.75 miles in 30 mins, averaged 6:22 for the run and started with a sub 6 mile. I just felt good today, in part because I got a new pair of brooks adrenaline. They did a great job with this model, the 21. It feels a little roomy, but based on how today felt I don't think it's bad. My feet feel secure but there's a little more room at the end of my shoe than I'm used to. My feet aren't sliding around or anything so it's probably fine. Maybe I should take them back for a pair of 12s.

I've been running in 12 and-a-halfs for 10 years and I've never had a pair that's felt this big though. I compared to them to my Omnis I've been running in and they look longer... oh well, seems to work just fine. I'll probably just keep them, it's only about a thumbwidth of space after my big toe.

Anyways, not sure what's gotten into my achilles or me but I'm feeling way better recently and I just felt like pushing it a bit today. Next time I run I'll do a spartan day though, and I'll cool the pace a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

Ran to the park and did a spartan workout day, arms felt kinda weak but it went alright. Then I ran up to the little area I used to run around right under wasatch boulevard and ran in that area for a while before heading back home. I tried to keep the pace nice and easy today, but I sped up a little towards the end. First 20 mile week in a few months, hopefully I'll be able get over 20 again next week.

Comments
From Rob Murphy on Sun, Jul 11, 2021 at 10:01:58 from 67.177.30.39

Lets meet in the gully again.

From Blake Bennion on Mon, Jul 12, 2021 at 22:29:59 from 172.56.40.100

Hey sorry just saw this, I'm flying out to California Wednesday morning. Probably too late tonight to make plans to run tomorrow, but lets definitely meet up again when I get back!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

Ran to the mouth of the canyon and back while my dad biked. Summer is going by too fast. Despite the poor air quality I felt good today, didnt realize how bad it was until a mile in or so. Better than yesterday though. I'm getting back into the kind of shape where I could run a race without embarrasing myself and I still have a month to go until Skyline though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Solid run today, weird to actually be able to run during the day here in california. Was a bit sunny and windy but great temperature of 70. I should explore some more routes around here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

Ran the same route as last time, went a little faster today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

Went for another run, felt pretty good. Hopefully I'll get a longer run in this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran while Becca biked for 6 miles. Felt good, path was a little crowded but it was perfect besides that. Really nice day for a run. Averaged 6:50 per mile. I think the Skyline half is going to be a tall order going on my current mileage. It will be fun regardless, I'd be overjoyed if I hit my time from 2018. Doesn't feel like it's been 3 years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Solid run, averaged 6:52. I'll go slower on my next run.

Comments
From Rob Murphy on Tue, Jul 27, 2021 at 14:23:24 from 67.177.30.39

Not bad Blake.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
390.650.000.000.00390.65
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):