Blake Bennions running

Week starting Nov 17, 2024

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Member Since:

Jun 01, 2013

Gender:

Male

Goal Type:

Other

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

Get faster

Long-Term Running Goals:

Keep running

Run the Boston Marathon at least once

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: 0.00 Month: 0.00 Year: 1128.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.200.000.000.0038.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

Warmed up 2.1 miles and then ran 4 miles in 6:12, 6:13, 6:19, 5:55. I had some downhill assistance on the 4th mile. Cooled down 1.5 with 4 strides.

I've been missing a racing gear for a long time. I think I just need to shock my system and go out with the leaders at the thanksgiving 5k and then try to hang on and keep pushing when I start bonking out. My strategy of easy first mile and then speed up has not been working the last few years.

On the other hand this course might be a terrible one to try that on, maybe I should just try to stay under 6 pace on the uphill first half and try to stay under 5:30 on the downhill 2nd half and then try to get under 5:00 pace for the last half mile that's a perfect slope for kicking.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Stroller miles, was going to take today off but felt like going out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Warmed up 1.5 miles to the the rec center and did the 5k course. I ran the first mile in 6:00, I was targeting just under 6:00. It felt pretty good, I can probably start out a little faster than that at the race but I don't want to get pulled in to the first quarter mile sprint.

I ran a half mile section where the course turns around, first half uphill and second half downhill. The lap button lagged but the pace for the lap was 5:53. I also went a little too slow on the uphill portion, when I got to the top I noticed I was at 6:13 pace and I'd wanted to be sub 6.

I also ran the last half mile of the course in 2:35, it's downhill and felt amazing. I should try to run that in sub 2:30 on race day. If I get to the start of that and I'm under 15:30 I should break 18 for the first time since 2017 on this course.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Gully long run plus an extra mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Afternoon- Easy stroller miles

Evening- 3 mile repeats with a half mile jog recovery (ended up being about 8:40 pace so 4:20 between reps). I did the first one the slow direction and the 2nd two the fast way. Splits were 5:44, 5:26, 5:26. I figure it was actually about 5:35 for each one. I feel pretty good about this workout, not a bad place to be.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.200.000.000.0038.20
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