Blake Bennions running

Warmed up about a mile and then did 3x mile on the grass with Jake and Kolten. Field was wet and grass was kinda long and there was one couple hundred meter stretch where the ground was super uneven and covered by leaves. No significant hills.

I kept with Jake on the first one and got dropped on the next two. I ran 5:44, 6:00, 5:50. Last two are somewhat estimated because my watch was being lame. Jake beat me by like 15-30 seconds on the last two. My legs were still feeling the mileage from earlier this week so I didn't feel fresh for this workout, but I've got a ways to go before I'm challenging Jake in races.

Cooled down about a mile.

Easy run with a couple 200m pickups at mile pace. Felt like spring today.

Easy stroller miles

Cold wet slushy and snowy long run with Jake. First time doing a 50+ mile week in years, first time since 2017 which shockingly is now 8 years ago. Have a lot of races I'd like to do this year, gonna keep steadily improving.

Easy run in the snow, was hoping to do more but ran out of time

Warmed up a mile with Jake and then did 3 mile tempo and 4x400m with 2 mins rest. It was a massively successful workout, I've had a huge fitness leap from this time last month.

The tempo run was a on a hilly muddy canal road over segments of snow and with a couple of gates we had to climb through mid run and we had to stop for a car at one point. Despite those conditions I ran 5:37, 5:49, 5:58 which was awesome. Very good run for me and I finished with Jake, I put about 50 meters on him in the first mile but he was slowly feeling me in on mile 3 and then I had to stop for a car and he finished catching up. He then started putting a little bit of a gap on me but the last part of the run was downhill and I caught back up. Great tempo run.

We had a pretty full recovery before the 400ms- like .75 mile and some dynamic stretches. The goal was to run sub 70 for the 400ms but I was feeling super good on the first one and took the lead and ran 66. 2nd was harder but I held on for 68. 3rd one I had to give it like a 90-95% effort to get 69. Last one Jake ran a 60 and I fell off a little and ran a 72. I averaged 68-69 seconds which I'd say is a success.

This is probably the best workout I've had since college. On a track as opposed to a muddy snowy dirt road with several obstructions that easily could have been a 5:30s average for the tempo run. I even averaged faster per mile than in my mile repeats workout last week on the grass field next to my house. Big day!

Stroller miles

Workout with Jake today. We warmed up and then did a 5 minute tempo followed by 4x 600m, 200m with 30 seconds after the 600m And 3 minutes after the 200m. Goal pace was brutal. 1:45 for the 600ms and 32 seconds for the 200m.

We ran the tempo just under 5:40 pace and the workout splits were 1:46, 33, 1:49, 34, 1:50, 37, 1:53, 34. I was pretty wrecked after the 3rd 600m as displayed by only being able to muster a 37 second 200m after that one. I'm pretty proud of the 1:53 considering how I was feeling.

Stroller miles

Cold long run with Jake. Legs were getting tired the last few miles. My knee hurt during the first mile or so and I stopped to stretch it out, hopefully that was just a weird one off thing, didn't bother me after that.

16x400m with Jake and Kolten with 60 seconds rest. Averaged 75. It was snowy and cold.

Pretty good workout today. I think I could have gone a little harder for the first 10-12. I started with a 79 and then was hitting a lot of 76s with a few 75s and 74s and my last 4 were 74, 74, 73, 72. I was pretty exhausted after the last one so really I think it was pretty good. More than anything I need to get my reps more consistent, I always start faster than I finish. I think my 2nd 200m of most the reps were like 39s.

Tomorrow I'm going to double with a stroller run and then easy 7 with 2 miles at about 6:00 pace. Wednesday will be easy stroller. Thursday will be another workout with Jake and then another easy run Friday and long run Saturday. Should easily get over 50 again this week.

I'm going to try and be consistently around 40-55 miles over the winter and then in March/April I'll start getting some weeks over 60.

5 stroller miles. Then is took a short break and went back out on my own, warmed back up a bit for a mile and then did 2 miles in 12:30. Felt really good and loose today. 6:15 pace felt really easy which is a good sign. I felt like I could maybe do that pace for a full marathon.

Workout with Jake. 2.5 miles warm up and then 6x3 minutes on with 2 minutes at sub 7 pace between each rep. Average paces for the 3 minutes went 5:50, 5:45, 5:41, 5:37, 5:32, 5:25. I forgot my watch so I had to extra motivation to keep with Jake for the full workout and I did. The last rep was really hard but overall felt great!

Had to take yesterday off because I strained my coccyx or something doing bridges during my yoga session. Not sure exactly what it is but my tail bone hurts when I bend down. Running felt fine today but I shall proceed with caution.

Long run with Jake. Took Friday off as well and now my tailbone feels 100% better, as does my throat. I think cutting out 2 runs runs totalling 10 miles to preserve my health was the right choice. Now I'm entering a long weekend feeling ready to go and ready for some big miles. Planning to do 10 tomorrow and then whatever workout Jake has on the schedule on Monday.

I ran the fastest mile I've run since I was at suu today by a wide margin. We ran up big rock (was a mistake, very icy) and then around the city for a while and spontaneously decided to do a hard downhill mile. Jake finished maybe 1 second ahead of me but our watches got very different splits for our mile times, his was 4:33 and mine was 4:42. So we ran somewhere between those numbers. I felt great though, pretty sure I could go 20 seconds faster in a race down that street. Was highly enjoyable. We'll find out if I'm sore tomorrow I guess but I feel great, think I could go for another 13 miles now. I've got the Saint George Marathon in my sights for this fall, would like to go sub 2:40. Lots of fun races to focus on before then starting in March though.

Didn't mean to go quite this far today with a track workout tomorrow but got lost in the canal roads. Felt good!

2 mile warm up and then 5x800, 300 with a minute after the 800m and 3 minutes after the 300m.

Splits were 2:29, 51, 2:29, 54, 2:30, 54, 2:33, 57, 2:36, 52.

Overall a pretty awesome workout. 300ms didn't go great besides the first and last reps and I fell off a bit on the last two 800ms. But I fought through the pain pretty well and averaged 2:31 and 53.

Easy run, 4.4 were stroller miles.

Workout with Jake. 3x 4 minutes, 2 minutes with a minute jog between each. Paces were 5:57, 5:45, 5:58, 5:58, 5:55, 5:45. Then did 4x200m in 31, 33, 31, 30.

Legs were sore and the canal road we did the first part of the workout on was hilly and had some gates on it. Our goal was just to stay under 6:00 for the workout, though it was harder to do than it should be.

Easy run primarily on the grass. Hoping it helps my legs recover for tomorrow.

Very windy cold run with Jake, too fast and too many hills. I need a hot bath and an easy run tomorrow. We're doing a mile time trial this coming Friday, ideally I can go mid to low 4:40s.

I'm thinking 4-8 easy tomorrow, workout Monday for 8-9, Tuesday rest, Wednesday 6-8 easy, Thursday 4-5 easy, Friday race and 7-8.

Already hit the highest month of mileage I've had since 2017, only 30 more miles to reach 200 for the first time since then. Feels good to finally be back.

Warmed up and then did a 20 minute progressive tempo and then 6x400m.

20 minute tempo was clockwise on the track in lane 5. My watch said we ran 3.7 miles and averaged 5:25, watch might be a little generous on this one. According to Strava I ran a 16:48 5k during this. Regardless of whether the germin was a little quick, I felt great and am 100% confident I can break 17 rn. I could have kept going another mile.

400s were rough, goal was 65-67 and I averaged 70. Splits were 67, 68, 73, 71, 72, 69. Seems like my legs have constantly felt sore this month.

21 miles over the next 4 days to get to 200 miles this month!

Easy run mostly on grass. 4 strides at the end. So many races I want to run this year. I'll do a few track races with Jake but I'm mostly excited for trail races and road races this summer. I'll do a 1500m but I think the big goal I have is to go sub 9:00 in the 3k, that would be awesome but I have a ways to go before I'm there. I think I'd be lucky to break 9:30 right now. 3 more months of 40-55 mile weeks and good speed workouts might get me there... perhaps I'll also invest in some super shoes.

Warmed up 1.5 then did a 5 minute tempo, 4x800m (2 mins rest), 4x400m (1 min rest). Ran at millennium park.

5 minute tempo was about 5:55 pace, I took 3 minutes recovery before 800ms. 800ms were 2:37, 2:41, 2:29, 2:29. I switched from the direction to the fast direction after 2. I got through 2 400ms in 69 each and then about 300m through my 3rd one I ran out of time because Beccas lunch break was over. Planning to do 4x400m tonight and then take tomorrow off.

Later did 1.5 mile warm up and then 4x400 with 1 minute rest, went 72, 70, 64, 65 on the 350 meter track next to my house. Switched directions on the last two. So an average of just under 68... obviously kind of inaccurate.

So 800ms averaged 2:34 and 400ms averaged 68. If that had been on the track I'd be fairly happy, I also have a feeling that on the track the same effort would have yielded slightly faster times.

Legs felt drained today. Did 1 mile with Whitney and 3.25 on my own. 200 for the month!

Long run with Jake. Rainy today. We're both feeling the mileage. I'm just going to try and stay above 40 now this next week. Maybe do some marathon pace runs and hills if we take a break from track workouts.

Warmed up and ran a mile time trial with Jake. He killed it, ran a 4:24! I had a less successful attempt, ran a 4:50. I started with a 68 and then kind of just cruised and couldn't get back in gear. Laps 2 and 3 felt too easy and lap 4 hurt but I think could definitely have ran it harder. Splits were approximately 68, 74, 75, 73. I feel like I could have gone a lot faster. Good to get a race in though. I really need to get some new spikes.

1.1 miles at home

Easy stroller miles, felt really good. Nice to have some warm weather.

Warmed up a couple miles and then did 1600, 4 mins rest, then 8x600m with 2 mins rest.

Splits were 5:12, 1:54, 1:55, 1:58, 1:59, 1:59, 2:00, 1:59, 1:55. Averaged of 1:57. So about the same pace for the mile and 600s. If this is indicative of 5k pace then I'm very happy, if it's more of a 2 mile pace workout then that's not quite as exciting.

Either way, it was a good tough workout on sore legs in the wind.

Easy stroller miles. Also walked about half an hour. Good core and yoga session tonight, have been slacking on these lately.

Ran with Jake the first 11 miles or so, lots of technical hills and off trail exploration. Very fun day. After he had to go I ran up 500 and did a downhill mile at half marathon pace, I just let gravity pull me along- I could have gone faster without trying any harder if I'd just leaned into the downhill more but for some reason I thought that if I ran the downhill a little slower it would take longer distance wise and I wouldn't have to run back uphill as far. Obviously I knew that wasn't true but it was hard to convince my legs. Ended up being 5:42 over 230 feet elevation loss, felt super easy which is encouraging. I need 13 of those downhill miles at 5:34 pace to get a free entrance to Saint George, I think I could do that this month honestly.

Tempted to run a few more miles today, if I hadn't burned a hole in my sock and worked up a need to poo I would have kept going on the canal road for a few miles.

1.6 with a similar amount of walking with Becca and Whitney over to the park. Mostly on flat grass. Legs are tired. Considering trying for my all time high monthly mileage of 250 in March and try to do my first 20 mile run as well.

Easy run on the grass

Very cold today, too cold. 8° with wind-chill. Also very windy. According to our AI overlords 10° makes you run about 27 seconds slower per mile. Averaged 5:57 on the 5 mile tempo and that makes me feel a little better about having to take a second to loosen up and relax and recover after mile 3. Couldn't get into a good smooth rhythm at all today, just a continuous fight against the elements. Not really even my legs or lungs, just my whole body felt tight and seized up the whole run.

Another run in the cold. Good I'm getting better at forcing myself to go run when it's like this outside or I just don't feel like it or it's dark and feels too late... just a couple more weeks of February.

Also Monday's post was actually Tuesday's run. On Monday we met up with my parents at the natural History museum for their state legislature and families night. Whitney loves dinosaurs so she had a lot of fun. We also went to the same kind of thing for the draper aquarium a couple weeks ago, I gotta say the aquarium had much better catering- but both were highly enjoyable.

Little under 3 with Whitney and the rest on my own. Very snowy today, new levels of respect for Whitneys chariot- that thing is amazing.

Short shake out. Hate these conditions.

Ran with Jake. Started with an uphill mile and 2 of the first 5 miles were through like 10 inches of snow. Hopefully it clears up soon.

Treadmill today. Warmed up a couple miles and then did 5 miles at 10.1 miles per hour. Felt hard. Need to get more used to this pace. I also need to work on not overstriding when I speed up and increasing my turnover instead.

Gully long run in somewhere between 42:55 and 43:15, I can't remember what the marker for the end was. It was fairly icy/slushy today, I had to go pretty slow down at the bottom of the gully. I sped up the last couple miles and closed in 5:35 for the last mile. Felt pretty good today, pretty sure I could break 40 in good weather at a race effort right now.

Did 4 hill repeats afterwards and then cooled down a bit after those.

Felt great today and this was pretty confidence building. It was a fairly spontaneous gully run, pleasant view/harrisville area has like 8/10 inches of snow all over but my parents neighborhood has pretty much no snow... I figured I'd take advantage of conditions down there when I went over to visit my parents.

Didn't have much time today. I ran up as far as the roads would let me go in pleasent view and then I bombed down a 5k. Tried working on a little higher turnover and shorter strides. Ran 16:47 for the 5k, my goal was to average sub 5:35 so 5:24 was great. Got some work to do before my quads will be able to handle that for 13 miles.

I haven't done a true easy run in too long, I'll take the rest of the week easy. Might do a shake out tonight. Tomorrow will be hard to get out to run.

Kind of a funky down week but I enjoyed it. Time to get back into middle distance workouts.

Haven't signed up for Saint George or the drop 13 yet and am now considering doing big bear and a trail race instead. Been addicted to finding bargains on shoes lately, got a pair of new balance ld-x spikes for $30 and I'm going to get some $140 Adidas trainers for $60.

Easy run with a couple minutes at marathon pace. Felt good.

8x3 mins on 1 min off with Jake. Sped up throughout the workout and averaged somewhere between 5:29-5:32 depending on who's watching was more accurate. It really does make such a huge difference to stay loose and relaxed when running at that pace. Ordered some new trainers that I'm hoping will help me prepare to run in the endorphin pros.

24 minutes at about 34 minute 10k pace felt pretty good, I'm confident I could break 34 at Des news rn. I think my goal will be sub 33 and then however far below that I can get the better.

Ran over to the park with Whitney and helped her do all the stuff on the playground. Was just going to run home because I was feeling kinda pooped from yesterday but ran into Jake on the way back. I accompanied him for the next 2-3 miles and then went home and dropped Whitney off with Becca.

I did the last 2.75 miles on my own in my new Saucony tempus shoes. Felt really good, I'm a big fan. They have some of the super foam stuff and it definitely makes a difference. I sped up for a mile at estimated marathon effort and ran a 5:57.

Ramping mileage back up for a big mileage month in March.

Easy stroller miles. Big workout tomorrow.

Warmed up a little over 2.3 and then ran

4x800 with 1 minute rest

4 mins rest

4x 400m, 30 seconds recovery, 400m

800s went 2:39, 2:35, 2:38, 2:36

400s went 69, 70. 69, 71. 73, 73. 71, 69.

So I averaged 2:37 for the 800ms and 70.5 for the 400ms. Honestly pretty good.

The tempus shoes feel amazing, 5:15 pace for those 800ms felt super good. I think I could have done over 10 reps at that pace with a minute rest. Very confident I could run low 16s for a track 5k right now.

Bad news on the ld-x spikes front. They felt super awkward not great for a heel striker. I'm not sure the carbon plated spikes are for me, good thing I only had to spend $30 on them. I switched into them before the 400s and switched back out after the first rep. Maybe I just need to spend more time trying to make them work for me.

I think I'm in like low 4:40s mile shape and low 16s 5k shape right now. I'm not feeling super excited about running a 1500m but I think I'll at least try to break 4:20 for a 1500... Just not sure what shoes I should even wear for that because track spikes feel so awkward for me nowadays.

Long run with Jake. Feeling strong today, I even considered doing a double today but I think I'll take it easy.

A little quick for a recovery day with a 6:50 average pace, just felt good when I started going and I was short on time and wanted to get the right mileage.

Off to a good start for my 250 miles in March goal.

Tough workout today, and Thursdays is going to be even harder. Today was really windy though, hopeful Thursday won't be.

Started with a 2 mile tempo in 11:08 (5:35, 5:33)

Then ran 8x300 in 50, 51, 50, 49, 50, 50, 49, 49. So an average of about 4:25 pace. I need to do more of these kind of workouts.

Hoping to get through 8-10 easy miles tomorrow. I'm a little concerned about what kind of shoes I'm gonna wear for track races, as much as I love the super shoes for road shoes I really hate them for spikes. I'll have to try them again.

6.2 stroller miles with Whitney

7 miles on my own. Busy day but it felt good to get the mileage in. My legs and my energy level felt fine, felt like I could have kept going for who knows how long.

Plan is 5 tomorrow, 10ish Thursday, Friday off, over 15 on Saturday. Might get 60 this week.

Stroller miles in the rain. Feeling good but Tomorrows workout is going to hurt.

Warmed up a couple miles and then did

5:19 1600

3 mins rest

5:18 1600

3 mins rest

3:30 1000, was off pace and hoping I could jump back into the 2nd 1200 and hit my goal

2 mins rest

4:15 1200... oof, did not work

2 mins rest

2:38 800m

2 mins rest

2:38 800m

2 mins rest

73s 400m

2 mins rest

70s 400m

Didn't track recovery but added on

30s 200m

29s 200m

Added on the 200ms because the 1200ms went so poorly.

It was raining and my legs have a lot of mileage in them. I thought the 1600s went well, obviously 1200s sucked, 800ms were okay, 400ms were fine, 200ms went well. Considering I'm on day 6 of 60 miles in 6 days to open up the month I can't complain too much- over 5 miles of reps at an average of 5:17 pace. I think on a good day on fresh legs I could do 3-4 mile repeats at 5:15 with 3 mins recovery.

I estimate my 5k time on a track right now would be somewhere in the mid 16 minute range. I'd like to get sub 16 for the byu meet at the end of April. I think 6-7 more weeks of training and a taper could get me there.

Felt great today! Considered going a few more to make it 20 for today but thought better of it. It's good I'm feeling fine but shouldn't push it when I'm already at 60 miles including some hard track workouts. One more 60 mile week And then it's all downhill from there, I'll pull back the mileage a bit before the first track meet at the end of the month.

Missed yesterday's run because Whitney had to go to the ER. She fell from sitting in a dining chair and broke her collarbone... She's doing fine but scary that can happen just while she's sitting up to the table and falling like 18 inches.

Today we did 400, 9x200, 400. 2 mins recovery for the 400s and 1 minute for the 200s. I didn't have my watch but I ran about 60-61 for the first 400 and then averaged about 31 or 32 for the 200s (going off Jake's times). I used my phone to time the last 400m and and I was at 31 at the 200m but accidentally paused it on the last turn. I'm guessing it was a 64-65.

About 4 on my own and 6 with Jake.

5.4 miles with Jake and Kolten and then 2.6 on my own. Going to miss the warm weather.

5x 3 on 2 off with Jake. Precipitation felt like someone was blowing ice shards in my face, very windy and wet. We averaged high 5:30s for the ones and 6:40 for the offs. Was supposed to be 5:30/6:30 but given the conditions this was solid.

Snowy cold long run with Jake... time for spring now?

Really nice run today. Just ran up and along pleasent view drive. Turning into my route for every Sunday.

4x1000, 4x600. 2 minutes rest between them all. Went 3:12, 3:15, 3:17, 3:19, 1:58, 1:56, 1:55, 1:54. The original purpose of the workout was to cut down from 40 second 200m to 39, 38, 37, 36.. by rep 3 or so I was just trying to hang on.

Good to get the workout done, but not exactly confidence inspiring in terms of going sub 16. To be fair my legs and lungs felt pretty wrecked today going into it. A good taper will do me a lot of good, and if I can go sub 16:30 at the u invite I'll order the endorphin pros early, between those and a good taper anything is possible. Well maybe sub 16 is possible, probably not "anything".

Little over half with Jake, had a Reuben and a bunch of cabbage immediately before running. Homemade Reuben turned out surprisingly well, like I'd rather make that again than have probably 80% of the Reubens I've had at restaurants... I've had too many Reubens over the last few years, there's only so many unique things about Columbus though, and Germantown was one of them.

I need a good tempo run on Thursday to restore my confidence after yesterdays workout. Not so much the pace as the feel. If I can average sub 5:50 for 5 miles and feel good doing it on Thursday that will be huge.

Easy stroller run

2 mile warm up and then 5 mile tempo and 6 30 second strides. Didn't feel amazing but got through it. Phone also died so I'm unsure of pace. I stuck with Jake the first 3 miles average mid 5:50s and then he pulled away with the last two miles in 5:35 and 5:13. I'd estimate I stayed around 5:50s.

Feeling the mileage and heavy workload in my legs.

Little shake out. Legs have been awfully beat up this month, and honestly last month too. Next week will be easier. I probably was a little ambitious jumping up to a goal of 250 miles in March, but I am on pace and there's only 10 days left. I'm am feeling pretty run down on days where I'm supposed to be running fast. But I think I'll get a big fitness boost after the next couple weeks have a little less intensity and mileage.

Long run with Jake. I am am definitely feeling the mileage. In some ways this was the hardest long run in a while. Somewhat considering pulling back from my goal of 250 miles since it seems like I'm overtraining, but I'm also so close and I don't really have to push to finish out. I just need 50 this week and then my normal days next Sunday and Monday.

I think I'm starting to get a little overtrained, leaning towards taking tomorrow off.

Decided to take a couple days rest rather than push to 250 miles. I was still sore today so I think it's good I'm giving my body some time to repair and get the gains of the work I've been doing, I was definitely struggling to recover after each big workout before the next one for a little there. I'll do a some strides tomorrow. I'm not planning to race at UVU but Jake is trying to convince me to jump in the mile and feel out the first 800m at least.

Easy stroller run. Just played a little over an hour of tennis with my brother yesterday.

Easy run, great weather

Getting back into the mountains

Ran home after dropping car off for an oil change, added on a bit to get to 30 minutes.

Part of a mile repeat workout before the soccer kids showed up for practice, averaged 5:18 for 2.5 reps.

Stroller miles along Virgin river trail

2x 800m, 4x200m. I ran 2:24, 2:21 for the 800ms and 33-35 on the 200s. Pretty squarely in 4:40s shape based off that workout, maybe could get under 4:40 with spikes.

Busy weekend. Got in a few miles and 90 mins of tennis.

Neck got strained while sleeping over the weekend, I guess I slept on it funny. Kept spasming whenever I moved wrong for a couple days and had slowly been getting better.

Felt alright today, legs felt heavy and rough and my neck was tight and sore. Did some slow strides getting up to maybe high 5 minute pace.

I'm supposed to be racing a mile this weekend, we'll see how it goes.

4:47 mile at the Weber state classic. I was in the slowest heat and there were 20 runners and they put 8 of us in the 2nd row which kinda sucked. My plan had been to go out hard and try to take the lead or close to it and then hang onto lane 1 and see how long I could hold on. But starting in row 2 I had to start in the back and pick people off. I prioritized staying in lane 1 which killed my momentum on numerous occasions.

Painful race but I pushed through pretty well. My goals were pretty much run 4:40s and not embarrass myself and I feel pretty good. I took 12th in my heat and beat a UVU guy. I think I actually enjoy track more now in some ways, I don't take the races as seriously as I used to and there's not nearly as much pressure as I used to feel... track lung definitely sucks though. I'll definitely do some more of these and try out some different strategies. Fun to do a track race again!

Gully long run with a bit of warm up and cool down. I ran it pretty close to max effort, probably like 80-90% of a race effort. Finished 6.4 miles in 41:30, averaged 6:29/mile. My goal was just to go out and have a fast fun gully run and keep under 7 minutes for every mile, I ended up running 7:02 for mile 4 but overall it went well and I enjoyed it a lot. I'm happy I'm getting back into pretty good shape, the numbers and specific goals I set for myself would be nice to hit but the real thing I want is what I have- being able to run fast on a challenging course and feel good.

Also I thought the gully long run was only 6.25 miles so I might have started or finished at the wrong point. Either way, beautiful run and great time!

Feeling very grateful to be where I am and doing what I'm doing these days, life is good. Lots of stuff coming up that I'd really like to knock out of the park!

5 min tempo, 400, 8x200m with Jake and Whitney. I ran 62/63 for the 400 and averaged about 31 on the 200s. Not sure I could actually run 2:05ish in the 800m rn and I don't think I'll bother finding out anytime soon.

Got some really fun races coming up. Goals are to

Win Coldwater Traverse

Sub 4:40 at BYU

1, 2 Crossover Half with Jake or win it if he doesn't enter.

All those races within the next 26 days!

Then I'll have twisted fork, founders day 5k, and Des news this summer. Goals there will be win twisted fork, sub 16 at founders day, sub 33 at Des news 10k.

Either big bear or Huntsville marathon this fall and maybe some cross races.

Stroller miles and barefoot strides

Stroller miles and some barefoot running.

Insane how much different I feel at 5:40 pace and 5:20 pace.

Based off today I'm feeling pretty confident about running 5:40-5:50 pace for a half marathon, and I also think I'd struggle to break 16:30 in a track 5k.

Workout was

3 min tempo

Mile

5 min tempo

Mile

7 min tempo.

2 mins rest between each.

Paces/times were 5:45, 5:17, 5:50, 5:25, 5:40. It's so strange because the 7 minutes at 5:40 felt really good and only felt uncomfortable when we picked it up the last lap. I felt like I could have done 30 minutes of I'd had to. But the 5:25 mile just before it I felt like I was about to die for pretty much the last 3 laps.

Ran the crossover half backwards with Jake. Did 2 tempo miles on the way down average a little under 5:30 pace. Also did just a half mile on the way back up at 6:55 pace. I think both of those paces are fairly sustainable for the race. The turnaround mile is easily going to be the slowest/hardest section. It's steep technical and was very muddy today.

Boston Marathon watch party at Jakes house before a workout on the track. So much fun watching those BYU guys finish close to the top, Mantz is getting incredibly fast.

Then we ran up to the track and did a 5 minute tempo, some 600s and 200s, and then we did another 5 minute tempo. Then I did added 5 more minutes of tempo. Tempos were around 5:35-5:50 pace.

Honestly 5:40 pace was feeling better than the warmup. I could definitely break 35 in a 10k right now. In fact I think I might be able hold that pace for a nice flat half marathon. It's just too bad everything under like 5:20 pace feels horrible... Good thing Des news has a lot of nice downhill to start.

Easy run with Jake and Whitney

Easy run while my dad biked

Run/bike with my dad.