Blake Bennions running

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.

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

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.

Gully long run plus an extra mile.

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.