Blake Bennions running

January 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

2023 goals: Spring:

20-30 mpw

Sub 18 5k

Sub 5 mile

Summer

30-40mpw

Sub 4:50 mile

Sub 17:30 5k

Fall

35-45

Sub 17:00 5k

Sub 4:45 mile

Top 3 at Nashville Spartan Super

Long-Term Running Goals:

Keep running

Run the Boston Marathon at least once

Make a glorious return to spartan racing

Personal:

Married, recently had our first baby. 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.

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Miles:This week: 10.00 Month: 82.65 Year: 421.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
421.550.000.000.00421.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Really nice and warm, ended up being a little faster than I'd planned.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy run around the neighborhood.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

Ran around the track and over to the store.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles with 8x200m thrown in. Tried to keep my heart rate under 140 for the first 2.5 miles, which was tough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

1 easy mile while waiting for food to cook.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 quicker miles, averaged about 6:30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

1.8 miles before dinner and 5.2 after. Trying to imclude a few strides in each run. I need to get a power tower, I miss doing pull ups but don't want to damange any of the frames in my house.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Started off with an easy 1.5 miles. Was going to do a mile or 2 at marathon pace but it turned into 6.5 miles at a little faster than marathon pace. I felt good!

I think I'll start doing some higher mileage days like once per week. Maybe like 10-15 miles running and a few walking. I'm also going to sign up for a half marathon, ideally in march before the baby comes. Not sure whether I'll try and go under 1:20 or if I'll just run goal marathon pace for the first half and then pick it up for the 2nd half and see what I can do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran to meet Becca for dinner on her way home from work. Ran two of the miles at goal marathon pace, still a little sore from this weekends run.

Comments
From Rob Murphy on Tue, Jan 17, 2023 at 18:25:14 from 76.149.134.98

Nice work. You and Becca are doing the right things.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy long run, perfect weather for the first 7 miles. Felt like spring. Around mile 7/8 there was a very sudden change, it started raining and almost out of nowhere the wind picked up to like 40 mph. Felt good though, achilles complained a little towards the end but not too much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice run at the track while Becca walked. Ran a mile at goal marathon pace. I'll have to start doing some miles at HM pace again too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Warmed up a mile and then ran two miles at goal marathon pace and one mile at goal HM pace. The two marathon miles felt really nice and easy, I feel like I could run a 13.1 miles at 6:40 pace right now. The HM pace mile felt really tough though, I think even a 5k at that pace would be challenging. Cooled down 3 miles after.

It seems strange that 6:40 pace feels so good and 6:00 feels completely horrible.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Pretty cold today, just need to get through february and the weather will stop sucking.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Mile warm up on treadmill and then 5.2 miles around the neighborhood. Felt tired today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Recovery day but it ended up being really nice weather so I went for a walk/run with Becca. Walked about a mile and ran 4.2. I'm tentatively planning on a easy long run tomorrow, mostly on grass.

Only 15 miles to my first 100 mile month since 2020, and 2nd since 2018. I won't push it if I'm feeling achey tomorrow, the larger goal is to get over 1000 miles before my marathon this fall. Plan is to build up to 40 mile weeks by the end of the summer, but we'll see how it goes with the baby coming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Ran over to the track and park for a long run. There was a very light rain for most of the run today, it felt pretty good. I took the first 5 miles pretty easy, 4 of them were on the grass. It's about a 2 mile loop around the field at the park next to my house, which will be even nicer to make use of when its less muddy.

After the firt 5 I did a few marathon pace miles and a 5k pace mile. For the 5k pace mile I tried to keep it to a pace I was confident I could do a 5k in my current shape and didn't push beyond that, I was hoping for 5:45 but ended up going 5:56. I'll do a 5k and try and run 5:56/mile or faster next weekend. A sub 1:20 HM is certainly beyond my current fitness, but we'll see how I'm feeling after a couple more months of 20-40 mile weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy treadmill run to get to 100 miles for the month. Tomorrow I'm planning on doing a 5x1000m workout with a goal of 3:30 per k and a quarter mile jog recovery between reps. Hopefully this time next year I'll be doing this workout at 3:05-3:10.

Looking back at 2018 and 2020 it seems like I was able to get into better shape a lot quicker than I can now. I think part of it is that I just need to get used to running faster paces again and do some faster speed workouts. What's important is that I've been able to reliably keep my achilles healthy and am confident I can keep that up. Avoiding faster speed workouts also might be a big part of whats keeping my achilles healthy, but I'm going to start testing that a bit. One step at a time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

2 mile warm up to the track

5x1000m at 5k pace with 600m recovery between reps. I was shooting for 3:30 but I ended up going 3:22, 3:19, 3:29, 3:22, 3:25. So an average of 3:23 and on pace for just under 17 minutes. A good amount faster than I was planning on, not going to complain about that. Hopefully this summer I'll be able to run a 5k under 17 minutes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 easy miles on the treadmill. Initally was just going to do 2. I've been doing a lot of work demoliting the hardwood on our main floor the past few days and have lacked the time/energy to get out and run. Also preparing to defend my thesis in a couple weeks. It'll be nice once february is over.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

A few laps around the neighborhood. Lungs were pretty irritated from the wood dust yesterday, should have worn a mask. February is going to be super busy, I'll be happy if I can keep getting over 20 miles per week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Went out for a 7 mile easy run but during mile 3 I ran into a fellow runner at the track and we got into somewhat of a race. I sped up and ended up running miles 4 and 5 in 5:40 and 5:45. Felt pretty good, tough but really pretty good.

Made me realize that 6:00 pace is pretty close to 5:40. It felt a lot more like I remember this feeling back when I was in college and high school. Made me pretty confident I could run a 17 minute 5k at the moment. And I also think it's possible for me to run half marathon at 5:40/5:50 pace in a year if I keep slowly building my mileage and speed like this. Today was a big confidence builder for me, I feel like my fitness is coming back!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Frustrating run. I couldn't catch my breath for the entire run after the first 3/4 miles. It's okay though, just need to keep running, get my asthma medication, and get back to doing my nasal rinses.

I'm going to start new goals of at least 2 runs with marathon pace miles each week, and at least 1 run with 5k pace workouts. I'm not sure if I'll be ready for a marathon this fall, but we'll see how it goes. I definitely want to break 17 in the 5k this summer though. I think I'll do a time trial this or next weekend to break 18.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Perfect weather today, went for a walk with Becca and then a run. Makes me excited for the spring. 70 in february is pretty special.

Also I took a closer look at my run yesterday, turns out my garmin was screwing me on the 1.08 mile loops. It was super inaccurate, all the loops it tracked were really far within the actual loop. I was fighting really hard to keep on pace but my watch kept jumping between 6:00/6:10 and 7:00 and then even 8:00 when I backed off a bit. I used the crop feature on strava to measure what my watch counted the loops as and it said they were .9 to 1.0. If that's on average giving me .9 miles for every mile I ran- or course I was feeling frustrated with how it was going. Geez. It did the same thing today, I'll have to look into why that's happening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Celebratory 2 mile run after defending my thesis. Feels good to be done! I ran at like 8pm and when I was leaving the park where the track is a bunch of high schoolers showed up and one of them blocked the entrance to the park with their truck... so that was weird, probably just some silly teenager stuff, I think I saw an air soft gun. Anyways, I threw some strides in-it was great to get out and run!

Past few week have been crazy finishing up my thesis and demoing and prepping the floors in my house. This weekend I worked for 30 hours straight with just a 1.5 hour nap during that stretch... but it's all done now. Tomorrow I'll start out slow and slowly build to marathon pace and then I'll stay at marathon pace for a few miles. Maybe I'll do a couple laps at goal 5k pace as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Ended up just doing 4.25 at whatever pace gelt good. I think I'll just try and run each day the rest of the week and see what mileage I end up at. If I'm feeling good I'll throw in some marathon, 10k, or 5k stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Another day in the most temperate state in the USA... apparently. It got up to 72 today after being in the 60s yesterday. Highs will mostly remain in the 50s and 60s for the rest of February. Been a strange winter for Ohio, I love it.

I ran in my neighborhood and at the track. Felt good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Great weather today. Usually high 40s/low 50s is a little chilly for me, but with no wind it actually feels great. Ideally it would never be windy.

I tried a new workout where I did a mile at marathon pace, 2 laps at 5k pace, and 1 lap at goal mile pace. It was really fun. I think I might do 3/4 reps of it later this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Ran over to the field/track and did 3.25 miles warm up and then 2 reps of the marathon mile, 2 laps 5k, 1 lap mile pace.

Didn't feel 100% today, never felt smooth and was drained by the end. Really nice day and always great to get out and run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Went out for an easy 4-7 miles and ended up running a half marathon in 1:27:37. My first mile over to the track was 7:25 and my 2nd was 7:07. So I decided to pick it up a little and see if I could run goal marathon pace without too much effort. I ended up running mid 6 minute pace for the next 11 miles.

I felt great up until mile 9ish and then I had to push it to keep up with the pace. The last 4 miles were still all 6:35-6:40. I feel pretty happy about keeping the pace consistent once I got tired. I've got a long ways to go with both speed and endurance but today was a big step in the right direction!

Comments
From Rob Murphy on Sat, Mar 04, 2023 at 17:42:11 from 69.145.98.100

Wow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy and mostly on the grass today. I also ran a few strides and one lap on the track at goal 5k pace. I love having a track that's so accessible.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

Nice late night run. Been another busy week. Remodel is really starting to come together in the later stages, also like 2/3 weeks from becoming a dad. On top of that I think I'm close to landing my dream job, we'll see... exciting but busy time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Warmed up a couple miles and then did a 5k time trial. My main goal today was to be under 18 for 3 miles- which was successful. I started out with a 5:38 and ran into a wall with asthma in mile 2... Need to get meds for that. Cut the rest of the run short because my toes were bleeding quite a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Did 7 strides building up to a sprint. Wasn't feeling 100% today, had some rough shortness of breath. I think I should do sprints more often, that will probably help a lot with my top end speed.

Baby should be arriving in just about 2 weeks, so that's really exciting. Still need to build some furniture but the only main outstanding projects we have on the house are the counter/island and the stairs and we've got plans for both of those.

I'm also getting towards the end of the interview process for a couple of remote jobs... so that will be pretty awesome if one of those works out.

I think I'll just start making 6-7pm my running hour each day. I've need to get out and do a few miles per day more consistently. Especially in the beginning of having a baby I think I'll probably keep runs shorter- but I'll just kind of see what fits into my new life as a dad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Ran with Matt today, met him on a Facebook group for Columbus runners. He went to BYU and is a grad student at OSU, cool dude!

Did mile warm up and then 4x400, cool down walk. About 2 mins rest between 400s, I averaged 68-70 I think. I think one of them might have been a 65/66. I forgot my watch and was just keeping track on my phone. Legs were wrecked from Wednesday, excited to see how much faster I feel once they're all healed up.

Might do a few more miles today, it's kind of cold. We'll see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

Easy run, felt good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Was interested in how a hard 800M would feel. My legs were still pretty tired from last week's workouts but I just went for it- goal was to run 2:15-2:20. I figured I'd try to start out in 33/34 seconds for the first 200m and then see where things went from there. I was right on pace and continued through 68 for the first lap, the 2nd lap felt surprisingly good but my legs were drained. I ended up right at 2:20. I could have pushed harder the 2nd lap if I'd realized how much I was slowing down but I'm happy with it- was just a hard effort to see how it felt, I didn't mean to race it. That didn't spare my throat from getting super raw, I really need to get my nasal rinse and asthma meds going.

I think the next hard effort I do will be a sub 5 mile, but I want to do another 400m workout or two before then... Or maybe I should just make an effort for sub 5 this weekend because the baby is coming next week and I have no idea how much I'll run once I have a newborn and a wife recovering from childbirth...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Warmed up a few miles and then did 6 200ms at goal mile pace and a couple strides. Amazing weather, really beautiful outside today. Also walked about a mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Heck yeah, I got a sub 5 mile. I really died on the last lap and threw up after. But I got it. I clocked it at 4:59 and my Garmin says it was 4:54... But it was 4 laps around the track so I'm pretty confident my time is correct. I went into the last 200m at 4:20 and was dying pretty hard. I think I could get down to under 4:50 if I can just switch from dying the last lap to going into the last lap feeling good and closing in a 70 and wear racing flats or spikes instead of trainers.

Sitting here in a shaded patch just off the track until I can get back up and run again. I feel like death, I was having cramps during the warm up so ig it's not overly surprising I puked. Ugh I feel sick though. Think I'll walk home and get a drink before cool down.

Cooled down a little over a mile. I have a lot of goals to get back in the best shape of my life before 30, run some prs in the 5k and mile, run a fast 10k, podium in a few spartan elite races. HM and marathon can wait for my 30s... Maybe. We'll see how having a baby impacts those goals haha. 6-7pm is the plan for a daily workout hour while Becca has mommy daughter time. I've been stuck around 20mpw recently and I think in April I'll just try and maintain that with being a new dad. Ideally I want to build up to 50-60 mpw by this time next year. Who knows, maybe workout hour will be a huge hit and I'll run 150 miles next month. But I'm not too worried, mostly excited to meet my daughter!

Comments
From Rob Murphy on Sun, Mar 26, 2023 at 16:31:41 from 76.149.134.98

nice work!

From Blake Bennion on Sun, Mar 26, 2023 at 22:23:16 from 174.105.80.42

Thanks, baby is coming this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Around the neighborhood.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Nice run around the neighborhood and track. On the last lap of the neighborhood loop I decided to pick it up to a hard but relaxed pace and ended up kicking in the last couple hundred meters. Averaged 5:43 for the loop, it's just under a mile.

Baby will be coming in just a couple days... exciting times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

First run as a dad, amazing weather today. Whitney is adorable and both she and Becca are doing great!

I ran around the neighborhood and track and did 4 100m strides, 2 400ms in 69 and 71 and 2 200ms in 36/37. Nice first day back, definitely felt a little tight. Today was a good shake out and solid mileage for the first day back. I'm pretty confident I can still get 80 miles in this month and stay on pace for 1000 miles this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Nice evening run around the neighborhood. My Garmin is being a little inaccurate again, maybe it needs an update or something. Pretty amazing being a dad, also really draining. Was hoping to get some work done tonight after my run but instead of sleeping Whitney had a cluster feed/poop session for 2 hours. She's finally out so now I'll have some time to knock stuff out. She's a really sweet and happy baby, so lucky to have her!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Easy 10k around the neighborhood. In some ways it's actually easier to get out for runs with a kid. This week I've just been going a little after dinner before the night shift begins and that routine has been nice. I've been on my feet more too so it's easier to just get out the door. I'm also starting to get more confident with my achilles, calf raises and massages seem to do the trick. I might making running a little more frequently.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Ran at Battelle Darby while my mom pushed Whitney in the stroller. It was hot and sunny and I forgot my hat so I cut it a bit short, I'll need to get some sunscreen and maybe a new running hat that shields my face better. Also feeling kind of tired today, might take tomorrow off and just do a stroll around the neighborhood.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

10 minutes at 5k pace followed by a couple 400ms. I got through 1.8 miles in the 10 minutes, I didn't time the first 400 but I did the 2nd one close to all out. I ran a 61 which is kinda slow but not too bad after I'd already done a pretty hard 10 minutes. Trying to get somewhat of a kick back. I still feel kind of awkward and tight when I'm running at faster than like 4:30 pace, need to keep doing strides and drills and hopefully that will get better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran to the track and did a couple mile repeats at 5k pace with 800m recovery jog between the two. I finished with 4 strides and then cooled down to 6 miles. I'll do an easy run next. The 2nd hard mile felt a little harder than I would have liked, buty legs were tired and I really really need to get back to regular nasal rinse and asthma meds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

4.7 miles around park and neighborhood. Tried to take it easy but naturally sped up to marathon goal pace, which I suppose is a good sign. Outside of the heat it felt really smooth and easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run around the neighborhood. Apparently didn't stop the Garmin when I ran into Whitney Becca and my mom and then stopped it when I started running again. So I missed tracking part of my run, but I know I ran a .6 mile loop and then a little more beyond that before I noticed it was paused... so I'm just rounding up to 5 from my garmins 4.3.

Might run at the scioto mile tomorrow. Then maybe Friday off and a long run/workout Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Ran while my mom biked along the scioto mile, 4.1 miles. Lots of speeding up and slowing down, felt great on the surges and sped up to sub 5 minute pace at some points.

After I dropped my mom off at the airport I came home and ran a little over 4.2 more miles, it's been perfect weather this week. I felt pretty good today, maybe I'll do a 400 or 800 meter repeat workout on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

1.5 mile warm up and then 6x800m at the track with a lap jog in between reps. All the 800ms were between 2:46 and 2:50. The last rep was the fastest because I sped up a bit for the last 200m. Cooled down to 7.5 miles and added a couple of strides.

Felt pretty good today. The 3rd rep was kind of tough and was the slowest, it had me a little worried, but I guess I got something of a second wind because the 4th rep was my 2nd fastest and I ran my recovery lap at the quickest pace between the 3rd and 4th reps.

My achilles was feeling it towards the end of the workout and cool down, I need to get back to doing calf raises. My calves were sore going into today for some reason, even though the past couple runs have been easier. Will have to do an easy run on Tuesday where I can't go faster than 7:30 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Ran over to the track and did most of my run there. I ran a 5k pace mile and then 2 200s and 2 strides. The mile was in 5:49, the goal was to run 5:48 and feel really easy. It just a bit beyond easy, and today was one of those days where I just can't stop having shortness of breath.

The goal is to win my local 4th of July 5k and ideally I'll be able to run low 17s or high 16s by then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

5.5 miles east and then 10x400m at goal 5k pace with 200m jog recovery between reps. I averaged about 83 and ended with the 10th at mile pace with a 75. The pace felt really good outside a little shortness of breath on the 8th and 9th.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy run around my neighborhood and the park/track, Ohio is super pretty. There was a huge rainbow for a few minutes of the run.

Also did some research on the local 4th of July 5k and it looks to be a slow course and a little over a 5k. So not the best course to run a fast time on, but it does look like a cool course and hopefully I can compete to win it. I'll have to make a schedule of races I want to run this year. So far it's just 4th of July and Thanksgiving if I'm here for it. I want to race like once a month or every other month now that I'm getting into a little better shape.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles with 4 200ms at 5k pace. They were all 41-42 which was a little quick but felt really good. Tomorrow I'll either do a workout or time trial.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

2 mile warm up and then a 5k time trial. Started out pretty slow with an 89 second first lap. I ended up running 5:51, 5:53, and 5:55 for a 17:40 3 mile and then finished the 5k in 18:23.

The first 7 laps felt really good and the last 5 started to get pretty tough. I never got into a good rhythm for this run. I really need to get back in budesonide too.

I feel like my fitness is coming back kind of slow, and also I'm a little surprised I was able to break 5 in the mile but can't break 18 in the 5k. Running takes patience though. And 5k has never been strong distance for me, but I'll get there. I think maybe I should run sub 11 for a 2 mile and sub 2:15 for a 800m over the next few days. Then it'll be time to start doing some bigger workouts every now and then. I need to do 8-10x400m with 90-120 seconds rest at 69-71 for the mile and mile repeats and 5x1000ms for the 5k. I also want to run a sub 38 10k later this month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Warmed up a couple miles and then walked over to the track with Becca and Whitney. I ran another 2.5 miles there with a hard 800m. I did half a mile at marathon pace and then the hard 800m for a 5:45 mile, the 800m was in 2:20/2:21. The first 400m was way too slow at 71 and then I picked it up the second lap for 69. I felt way too good going into the last straight away and especially at the halfway point- wasn't feeling it at all.

My legs were tired from yesterday so it was tough to gauge my pace for today, I think I might do a workout of 8x200m at 32 with the last 2 all out and a 4x400m at 62-64 and the last one under 60. I think maybe I should focus on getting quicker at shorter stuff and easy long runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Didn't have a ton of time today so ran a little quicker than planned. Wanted to do 10 easy miles but ended up mostly being at marathon and then 10k pace. I ended with 2 miles in just over 12 minutes. There seems to be a huge difference for me in how tough 6:05 pace feels vs 5:45. I feel like I could probably run a sub 38 10k at the moment but was unable to run 5:45 for 3 miles last week. Tomorrow I'll do a long run and some strides, maybe even 8x200m at goal 800m pace. I need to get a better hat, I've been avoiding running before 7:30 to protect myself from getting too much sun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

Shorter than I'd planned but still a good run. Was tired today, didn't get quite enough sleep last night. Run felt pretty good. I did 4 200ms at 800m pace, the last one was more of a goal kick for the last 200m. I ran 32, 34, 34, 30. The 30 felt surprisingly hard, I've been able to run 24/25 seconds without spikes for a 200m since I was 13/14 and now in spikes I think I'd run a 27 or maybe even 28. Not a good development at all, eventually I'll lose my top end speed for good- but I'm still only 26 and there's no reason I shouldn't be able to run a 24/25 second 200m... I lost some of my sprint/kick ability during my mission when I lost a lot of my strength/muscle but this is definitely more severe haha. So I'm going to do some work to get that top end speed back.

Also walked 1.5 miles with Becca and Whitney, beautiful day but the bugs are out. Need to get bug spray and a better running hat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

Warmed up 2 miles and then decided to go for a hard 10k. I think my watch was a little fast, it said I ran 37:46. Which I'm pretty happy with if true. The last two miles were a lot harder but I still averaged 6:15. Just cooled down a little under a mile because I was pretty beat.

I did some math on the portion of the 10k effort that was on the track (which was most of it. I did just under 22 laps all in lane 7... Strava said this was a 10k but 446x22 is 9812. And I'd say it was probably more like 9700. So the 10k effort was probably closer to 39 minutes.

I should do another 10k effort soon on my neighborhood loop, my garmin is usually better about recording that loops distance accurately. Who knows, maybe the track is a few meters long haha.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run with 4 strides after mowing the lawn. Felt a little short of breath. I was to do 8x400m at 70-72 tomorrow or Wednesday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Easy run. I was going to do a workout today but I was a having really bad shortness of breath and my legs were pretty beat. Really need to schedule an appointment with a pulmonologist.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Couldn't breathe at all today. Not sure what's wrong, I need to see a ENT. I think my sinuses or nose is messed up. Probably just need to refill the meds I'm supposed to take for nasal polyps and asthma. Felt really crappy like every run this week, who knows maybe it's just allergies. But I've been putting off getting back on meds for too long.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Warmed up and started doing 8x400m at goal mile pace but tweaked my calf on the 6th rep. I was still having some trouble breathing but less trouble than last week. I ran 73, 73, 72, 71, 71, 74 for the 6 400ms.

They definitely didn't feel as smooth as I'd like them to, my running has been in kind of a funk ever since I ran that 10k. I'm finally getting back on asthma meds though so we'll see how much of a difference that can make.

Also walked 3 miles, did core, and lifted today. I'm getting into a good groove with stretching and core every day, and now that we have adjustable dumbells and a power tower I should get my strength back. Right now I'm just kind of exercising whatever muscle groups aren't sore... Once I shake the rust off I'll make a better organized workout schedule.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

3 miles walking

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Mowed the lawn and then ran 8 easy miles followed by a 1.5 mile walk with Becca and Whitney. The run was at an easy pace of 7:40 but my lungs were still killing me. I had shortness of breath and tightness in my chest the whole time. Maybe it's just bad allergies, who knows. Either way my asthma medication should start kicking in by the end of the week and start helping.

I want to start running more like 5 days a week instead of 3/4. I've also started walking a good amount now that the baby is here, I suppose I'll start logging that too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Felt pretty good today, lungs still didn't feel perfect but certainly improved. I think the medicine is helping. Been doing lots of stretching, core, pull ups, squat jumps, dead lifts and stuff like that lately. The home gym is complete outside a cable machine. I think I'm going to do a Spartan race in Tennessee in October. I want to be able to do 3 min hang time, 3x20 pull ups, and run a sub 36 10k by then... We'll see how it goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.000.000.000.25

3 miles walking, half a mile of it on the treadmill at 10% incline. I jogged for a quarter mile of the treadmill incline half mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Warmed up 2 miles and then ran 2 miles at 5k pace, 2 400s at mile pace, and 2 200s at 800m pace. The 2 mile was in 11:30, I thought of continuing on to try and run a sub 18 5k but thought better of it and stopped after an additional 200m. I took a 400m walk jog break before a 400m in 74 and athen 100m walk and 100m jog before the 2nd 400m in 70 seconds. 200ms were both 31s.

Right calf is still kind of tight and legs were sore today in general. Lungs and throat/sinuses felt better today, but still have some room to improve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Warmed up a mile and then did a Spartan type workout. I did 5x alternating between .3 and .6 mile loops and then jumping right into 4 pullups and 10 push ups between each rep. I also did squat jumps for one of them. I meant for it to be pretty easy but I sped up and ran mid 6 minute range for the whole workout- mile two was in 6:22. I felt pretty great at upper 6 minute pace but started feeling pretty hot and out of breath going between core and low 6 minute pace. The core felt pretty easy, I think all of the tight turns and stopping and starting, getting in and back out of the sunroom/exercise room in the back of my house was equally hard as the pull ups/push ups.

I took a break after the first 4 miles and drank some water and walked around to let myself cool down. Then I ran 4 miles easy, about 1.5-2 miles of it on grass. I finished with a mile in 6:23 and then 10 burpees and then a quarter mile in 77, I meant for it to be at mile pace but I guess I was pretty tired. I went right into 10 more burpees after the 400m and then cooled down about 3 quarters of mile.

Eventually I want sub 6 pace to feel like 6:45 pace feels now. I imagine it will take a year or so of consistently increasing mileage and doing speed/tempo workouts to get there, but if I could maintain sub 6 pace in a Spartan race outside of hills and obstacles that would be pretty great. I'll do an actual easy long run next weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
421.550.000.000.00421.55
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