Blake Bennions running

8 miles on canal road and then 3 miles at half marathon pace with Jake. Mile cool down.

Hmp splits were 5:13, 5:18, 5:29. First two miles were about 150 ft downhill each and the last mile was rolling hills. I felt 0 discomfort outside of a little bit my calf until half way through and then my calf started increasingly complaining from them on. The 2nd half didn't feel great mostly because of the calf and then we walk jogged the cool down because my calf was pretty depleted.

It's not as bad as Wednesday though and it's clearly just sore/depleted and not a set back. Just iced it and I think I'll be fine to go tomorrow for an easy day before day off Tuesday. I'm getting close to 100% back.

I think for Ogden if raced in current fitness I could do downhill miles at 5:10 or so and the flat miles about 5:25. So it would be tight but that would put me at 69 mid.

Felt pretty good today, but calf wasn't feeling as good as I'd hoped. It wasn't really hurting but felt sensitive. Might skip tomorrows workout, really want to get it fully healthy and it's been at like 98% for like over a week now.

Am- Muddy canal with Jake Kolten and Henry. Warmed up a few miles and then ran a 5 on 2 off fartlek workout until my calf started hurting. I got through 4 reps and then decided to call it because my calf was starting to complain a bit. I think I stopped at the perfect time, no limp and calf doesn't really even feel aggravated post run.

Pm- 4 miles with 6 20-30 second strides. Just trying to get my form feeling normal again, feels like I'm striking the ground with stilts or chopsticks.

25 minute sauna

Felt pretty good. 4 20-30 second strides, calf felt just a bit sore during the last one where I sped up pretty close to a sprint so I stopped there.

Hopefully last cold morning run of the year. Ran 5 miles and then did 3 miles in 18 minutes. Didn't feel great on the tempo, calf was a little irritated. To be honest for 28 miles with a fair amount of quality over the last 3 days it's doing pretty well. I won't do anything fast tomorrow and probably only run 8 miles and then Sunday will be a big test trying to do 15 miles with another 3 mile tempo. Quite the nagging injury.

Easy with Henry Kolten Jake and Joe. We did a 3 mile pickup at Kolten and joes half marathon pace towards the end at about 6:40/mile. Felt pretty good today.