Blake Bennions running

Salt Lake 10k

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Member Since:

Jun 01, 2013

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Ran for Alta and SUU on their Cross Country/Track and Field teams

Short-Term Running Goals:

Stay healthy

Sub 70 Half Marathon

Top 3 at Des News Marathon and sub 2:30

Win Cottonwood Heights Thanksgiving 5k

Long-Term Running Goals:

Keep running and stay fit

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: 19.50 Month: 31.00 Year: 911.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.350.000.000.0045.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy with Jake, slight pick up at the end of about 6:30 for 2 miles on canal road. Was feeling really good and considered doing as 3 mile 5:25 pace run but thought better of it, I'm coming off 3 weeks averaging high 50s and ran 13 yesterday so I should take it easy. Between easy today and taper for salt lake 10k I should get a perfectly lined up solid down week/taper for that race.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Morning- stroller mile home from dropping car off

Afternoon- mile to go pick car up

Evening- nice easy run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Morning- Warmed up about 2 miles with Kolten and Henry and then did 2x2 at hmp, 2x1 at 10k pace. Rest was about 2-3 minutes. 2 miles were 10:49, 10:55 and miles were 5:18, 5:18. Garmin was really off on the last mile and I tried to stop and reset it but it didn't really go so it was more probably more like sub 5:10 pace but with a little break a quarter mile in.

I'm not fresh today and this certainly isn't an easy workout, but paces did not feel great today. I think 33:xx is quite likely for Saturday, will be very pleased if I'm under that on this course and would be an awful day if I can't average under 5:28 and break 34, though this course is apparently a bit long so I think I'll just go for the win and have fun and not worry too much about time.

Evening- Mile easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Recovery day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy with 2 strides, didn't get out until after 9 tonight and I'm running early tomorrow so I just got a bit of a shakeout in. Hard to believe I went 5 months without racing, I'm definitely signing up for the Ogden Winter series next year.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy with Kolten and Henry + a couple 20-30 strides at race pace. Felt very good on the strides.

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Race: Salt Lake 10k (6.21 Miles) 00:34:03, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

So much fun today, the only bad thing about races like this is that the day has to end. Getting free massages after winning a race is one of my favorite experiences in life. This race was incredibly packed though, credit to the people putting it on the only thing there wasn't a line to was the porta potties- that is huge.

I started out at 5:20 pace and it felt very easy and smooth, no one was going with my by the time we hit half a mile. Knowing the course is long kind of messed with me mentally a bit and I decided to prioritize winning over time so I ran conservatively the next few miles. Splits were 5:24, 5:28, 5:33, 5:28, 5:29, 5:14, last .3 at 5:10 pace. I could have run the last mile 10 seconds faster if there was someone to race. My strava 10k split was 33:42.

33:42 closing in 5:14 and on 3 hours of sleep is not bad, it felt more like half marathon pace for most of today and that was a big confidence builder for Ogden. Leaning towards running both crossover half and Ogden and going conservatively for sub 72 at Ogden for the free entries- crossover was too much fun last year to pass up the free entry they gave me.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.350.000.000.0045.35
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