Blake Bennions running

Week starting May 28, 2023

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Member Since:

Jun 01, 2013



Goal Type:


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

2023 goals: Spring:

20-30 mpw

Sub 18 5k

Sub 5 mile



Sub 4:50 mile

Sub 17:30 5k



Sub 17:00 5k

Sub 4:45 mile

Top 3 at Nashville Spartan Super

Long-Term Running Goals:

Keep running

Run the Boston Marathon at least once

Make a glorious return to spartan racing


Married, recently had our first baby. I ran for Alta high school and was trained by Coach Murphy, he is a great coach, one of the best there is. I ran for Southern Utah University for a year or two. I am currently a doctoral student at Bowling Green State University studying industrial organizational psychology.

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Miles:This week: 10.00 Month: 82.65 Year: 421.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Warmed up a mile and then did a Spartan type workout. I did 5x alternating between .3 and .6 mile loops and then jumping right into 4 pullups and 10 push ups between each rep. I also did squat jumps for one of them. I meant for it to be pretty easy but I sped up and ran mid 6 minute range for the whole workout- mile two was in 6:22. I felt pretty great at upper 6 minute pace but started feeling pretty hot and out of breath going between core and low 6 minute pace. The core felt pretty easy, I think all of the tight turns and stopping and starting, getting in and back out of the sunroom/exercise room in the back of my house was equally hard as the pull ups/push ups.

I took a break after the first 4 miles and drank some water and walked around to let myself cool down. Then I ran 4 miles easy, about 1.5-2 miles of it on grass. I finished with a mile in 6:23 and then 10 burpees and then a quarter mile in 77, I meant for it to be at mile pace but I guess I was pretty tired. I went right into 10 more burpees after the 400m and then cooled down about 3 quarters of mile.

Eventually I want sub 6 pace to feel like 6:45 pace feels now. I imagine it will take a year or so of consistently increasing mileage and doing speed/tempo workouts to get there, but if I could maintain sub 6 pace in a Spartan race outside of hills and obstacles that would be pretty great. I'll do an actual easy long run next weekend.

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