Blake Bennions running

Long run with Jake, 3 mile tempo from 11-13. Watched Jackson Spencers 8:31 3200m at Arcadia before we ran, that kid is insane. I also dropped my hat off at the car after 6 miles of overcast and then the sun came out and burned me.

Tempo went pretty well, averaged 5:25 (5:23, 5:32, 5:20) in my new balance 1080 v12s, which are definitely harder to do tempos in than the endorphin speeds- which are several seconds per mile slower than the pros. The last mile in 5:20 felt better than the 5:32, really kinda felt better as the tempo went on. Definitely could have done another 2 miles at that pace. I think sub 5:20 on the downhill miles at Ogden is realistic, I'm just not sure I can keep the flat miles close enough to 5:20 to get under 70. Calf didn't start complaining today until the cool down.

22 minute sauna afterwards. Feel like I could go do another 8-10 miles. Taking a gu and drinking some water water mid run is life changing.

Met up with Jake at the dirt loop. Felt good today, getting close to 100% for the first time since like early February. Perfect timing with my first race next week.

Morning- Met with Kolten Henry and Jake. I had to start early to get home in time so I was on my own for besides for 1 rep with Jake. Workout was 5x 4 on, 2 off, 1 on, 2 off. Goal pace was sub 5:20 for ons and sub 6 for offs. If it had been a flat route I think I would have done it. Instead I averaged 5:15/5:55 on the rolling downhill section through the 3rd 4 minute rep and then when I got the 2.5% grade I dropped to like 5:45/6:45 for the rest. About 5:28/6:20 for the whole thing.

Feeling hopeful about going sub 33 at salt lake 10k, I think that's within reach on a good day.

Evening- 2 miles easy + 25 minute sauna. Run felt really good, kinda wanted to do 6 or 8 miles but decided to play it safe. On pace for 250 miles this month and the volume is feeling pretty light.

Easy with 6 strides, built up to about a sprint on the last one. Quads were sore from yesterday but overall felt good. I'd say my calf strain is healed, haven't felt any soleus soreness since Sunday, although my ankle right below that muscle has felt a bit weak/sore and it seems related. Seems like things are coming together just in time for race season- although that's like 6 weeks that were spent out of whack so that's kind of insane. Des news is in just 3 months so it's time to grind.