Blake Bennions running

Week starting Jan 26, 2025

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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

Get faster

Long-Term Running Goals:

Keep running

Run the Boston Marathon at least once

Personal:

Married, we have one daughter so far. I ran for Alta high school and was trained by Rob Murphy, he is a great coach, one of the best there is. I also ran for Southern Utah University.

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Miles:This week: 28.85 Month: 40.25 Year: 240.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.350.000.000.0042.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.009.90

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!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.550.000.000.0010.55

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.350.000.000.0042.35
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