Blake Bennions running

Warmed up 1 mile

Then 12 miles at averaging about 6:20

3.5 miles at just under 5:40

A little under 2 miles cool down with some pushes to keep the legs used to moving fast while tired, averaged about 6:35.

The 3.5 miles at marathon pace felt like I was pushing it. I settled into a good rhythm and didn't actively have to fight to keep the pace but I felt stretched to maintain it. The last mile or two especially my legs were ready to be done running. Not sure if that's how this is supposed to feel, but I got it done. I think I need to ease up a bit on the pace for those first 12 miles, my heart rate was hovering around low 160s for most of that and then went up to 170-180 for the marathon pace.

Really solid first marathon training long run. With good fueling I'm 90% confident I could sub 2:40 on a flat course right now- especially in my endorphin pros. Today was split between gel nimbus and endorphin pros.

I want run sub 2:30 12 weeks from now at salt lake- and that seems achievable if I stick to my plan, especially after 8-10 more runs like this. Also might run like 74 first half and then 80-85 2nd half if I've been dropped by the leaders in order to get back to the grind quicker after the race for des news. If I can run that fast for the first half I should be in 1st or 2nd based off past years but you never know. 4th place and 2:32 vs 6th place and 2:39 wouldn't make a huge difference for my satisfaction with the race but coasting in might get me back to training hard a few days early and give me a bit more time for my Des news block (which is only like 12 weeks after salt lake)- but ideally 2:28-2:32 and a podium is the goal.

Evening- 2 miles with a couple strides followed by 25 minute sauna. Feel pretty good honestly. Very grateful to be in this shape.

Warmed up 1.5 and ran 2x4 mile at mp. First one averaged 5:43 (5:39, 5,:47, 5:44, 5:43), second one averaged 5:38 (5:37, 5:37, 5:41, 5:36). I might have let myself run faster than I should have on the 2nd one- the last mile especially I was feeling good and pick it up a little. Although my heart rate was steady at about 172 for the last 3 miles of the 2nd rep, given that I'm not fully recovered from Sunday that seems about where I should be. I sure hope that's a sustainable marathon pace, that would be awesome.

I just felt good today. I felt like I could have absolutely do another 4 mile rep and I wanted to or just continue on for additional miles at the end of the 2nd rep. My legs were tired from Sunday but the pace didn't feel uncomfortable, it did feel like I was running fast and I had to throw in a couple surges when I drifted off pace a couple times but overall great day.

Easy with a couple strides. Legs felt tired and I didn't feel like running for most of it, felt good towards the end though. Tomorrow morning I have a 2/3x2 mile at half marathon pace planned but might adjust based on feel. I still have another week until my down week and I don't want to overreach this early in the process.

Easy run with 8 extended strides/pushes at about 5k pace. 5 minutes total of about 5:10 pace. Was feeling like a hard workout this morning might be a little aggressive. This week is already a step up from what I've been doing in volume and quality and I thought another huge workout like 4xmile @5:05 or even 2x2 mile at 10:30 might risk overreaching. Better to get my legs moving at that pace but not risk wrecking myself.

Tomorrow I might add a few power miles and/or hill repeats. I kind of like the idea of some lighter stuff thursdays and Fridays. Might do some weeks with 5k mile repeats/half marathon pace 2 mile repeats and some weeks like this depending on how I'm feeling.

All I had time for.

Easy with Henry and Jake, good time indeed.

20 minute sauna. Ready for another big one tomorrow.

Pm- 1 mile trying out the 1080 x v14. I like them so far but need to be careful and make sure I massage out my calves and wear compression socks with them while I get used to the slightly reduced heel to toe drop compared to what I'm used to. I think I'll do the first half of tomorrow's run in these and the 2nd half in the endorphins