Blake Bennions running

June 2018

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Member Since:

Jun 01, 2013

Gender:

Male

Goal Type:

Other

Running Accomplishments:

1600m: 4:27 (Utah 5A State Championship 2015)

800: 1:59 (Time trial the last week of school, timed by Coach Murphy.)

5K: 16:20 (ran under 16:00 for the 3 mile) @ Nike SW 2014

Copper Hills Invitational 2015 1600m Champion.

Ran on the SUU Cross Country/Track and Field teams

8th fastest 1600m runner in Alta history

 

2014-2015 Alta Track Athlete of the Year

8th place and 1st in age division at 2014 Jupiter Peak Steeplechase (16 mile La Sportiva championship race) time of 2:02:47. Sprained my ankle with a mile left, hobbled to the finish as fast as I could.

 

3rd place and 1st in age division at the 2015 Leadville Heavy Half, a 15.5 mile course that started at over 10,000 ft and had over 4500 meet elevation gain, tons of shifty rocky areas, ice, snow, rivers, and an out and back with 500+ runners on a narrow path at the top. I ran 2:13:09 and beat a guy from the Junior National Mountain Running team.

 

Short-Term Running Goals:

Spartan Race Goal Levels- 1-Finish top 10 (Happy) 2-Finish top 5. (Very Happy) 3-Finish top 3. (So much happiness) 4-Win (Extraordinarily happy)

Top 3 at Skyridge Half

Win the Cottonwood Heights Thanksgiving 5k

Study really hard for the GRE and LSAT

Run under 16:30 at draper days in prep for Spartan 4 days later. (Goal could change depending on how I'm feeling 4 days after first two summer 5ks)

Long-Term Running Goals:

Keep running

Keep breaking 5:00 in the mile at least once per year

Run the Boston Marathon at least once

Personal:

I ran for Alta high school and was trained by Coach Murphy, he is a great coach, one of the best there is. Served an lds mission in Montreal Canada. I ran for Southern Utah University for over a year but have decided college track and xc isn't something I want to do, working out on my own is more enjoyable and helpful to suceeding in my academic goals. I still love running and plan on doing it as long as I can. A series of unfortunate events developed which led to me choose training for the Spartan race as a main priority this summer instead of an internship, well Spartan race and the gre of course. I will graduate suu with a degree in psychology spring of 2019, after which I plan on getting my a Masters or PhD in industrial organizational psychology.

Favorite Blogs:

Miles:This week: 28.90 Month: 93.80 Year: 170.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.350.004.701.7593.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

I ran up to the rec center for 2 miles as a warm up and then did a good workout with pull ups, bench, curls, squats at 205, abs and such. Some lady came and unracked the bench and started using it for squats while I went to get water after my 2nd set and had been using the machine for 5 minutes so that was annoying, especially cause there's a machine that's dedicated for squats that was empty right next to it and the rec center only has one bench machine.

After that I ran over to the Brighton track but found out school is still in session for the kids there so I didn't use the track and ran around through the neighborhoods to get up past 5 miles. Then I did another set of bench at 185, curls, and pull ups and ran back home. Increased mileage day feels good and I still feel fairly strong! Definitely lost a step with strength though, and I lost 5-8 pounds in Europe so I will work to get that back. We'll see how well I can

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Decent run today, it was warm. Tomorrow I'm going to weights and a track work out, not sure if I'm gonna do a ladder or a mile time trial, or both. Both sounds fun. Also I'm going to start my decision process between going to work in Texas or working at snowbird.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Ran to the track and did a workout, I did 2 hard 400s and was feeling like death, it was hot and didn't realize I how out of shape I am with track workouts. It was the middle of the day so there was no shade. I had that feeling where your body is dead and overheating and you kind of want to lie down and die. So I just recovered and did 2 more 100m sprints with plenty of rest and jogged back to the rec center and did weights and core, still sore from last time. I was still feeling pretty dead until got home, geez I think tomorrow I will work out during the night so its cooler and maybe try to another track work out. I'm certainly in different shape than I've ever been in, we'll see how all this work starts paying off soon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rough day, rough past month in some ways. But now its time to move forward. Didn't run today, that's ok, tomorrow I will run fast and hard.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.600.000.000.002.60

The first day is always the hardest. Felt like crap but got out and ran to the gym and did a good workout and came back. I have the cutest niece in the world, there were good things about today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Today started out pretty hard but got better. I had lots of ice cream, I'm going to play basketball with my old friends Nick and Hayden soon. Probably gonna see Devry again too, haven't seen him in 3 years!

Tonight I played tennis with my brother and then ran the cottonwood heights 5k course and back home. My pace was 6:45 so not too bad considering I was going pretty easy. I also did a bunch of pull ups and oh up bar workouts in between tennis and running. Pretty good stuff. Tomorrow I'm going to keep looking for jobs, work on study abroad stuff, study for the gre, and do gym and a track work out. And I'll find sometime to watch ntg as well, oh and more time with my niece and family will be awesome!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

Today is the 6th anaversary of the first time I ran a mile in less than 5 minutes. My hip was feeling weird last night/this morning so I hot tubbed and stretched and now its good. After hot tubbing I benched 3x10 at 185, felt really strong, curled 2x10 and 35, also felt good, did pull ups, and some back workouts. Then I went home watched some tv and did some writing. Then I went back out for my run, I ran up to the rec center and did the 5k loop, then did 10 pull ups, abs, and ran home. Arms are sore, going to do some burpees before bed, perhaps the type Wenda showed me with weights.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.001.004.00

Ran to the park with my brother, did pull ups and a ton of monkey bars, and more hand hold swing things. Maybe this isn't a bad place to train for Spartan.

I'm sore from yesterdays bench workout, that's good, workouts feel a lot more rewarding when you know you'll get stronger due to them. By the end of the summer i want to be benching 3x10 at 225, we'll see how that goes. Next week I mifhrbmove up to 205 for a set and see how it goes. Also want to do more back workouts, will probably do dead lifts. And runningwise I want to be up at 40 per week by July.

Also helped Kiley surprise Jake for his birthday which was so much fun!! Hopefully will go for another run tonight.

So I did go for another run, I decided to run a mile time trial. I'd eaten way too much food today, I was feeling really full by the end of the 2 hour lunch at rodisio grill, then we had desert, then I had a hot pepper, then I ate an entire bagguette. Then I went home after we hung out a little more and ate dinner and desert again. So when I went upstairs my stomach felt like it was gonna burst. So I was like, huh I should work this off, and for whatever reason I decided the best way to do that was a mile time trial.

I went to Brighton track and did a little under a mile warm up and some strethces and then just went at it. The wind was about 20 mph going against me on the backside of the track, so that was rough. I havn't raced in a long time.

I went out and it was feeling hard, I decided if what I was running didn't come in on pace I should probably just do repeats. It ended up being a 70 so that was good, but then I slowed and ran 80 and 80 for the 2nd and 3rd laps, I let the wind hold me back the last lap and then kicked for any chance I'd have but I finished in 5:04.

So not a perfect time trial, my throat is really bugging me now, bleeding and really irritated. I drank some Gatorade and that tasted like blood and my nose feels like death, so I need to lay off the gluten if I'm gonna start this again. Not perfect conditions for a fast time, but 5:04 isn't too bad, I bet next week I can run 4:50. But before then I have some workouts to do.I think I will try to do 2 more mile time trials in June.

After that I will do a pair of 5ks for the 4th and the 24th before the main race pen the summer.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

Ran while my parents biked, they got a 20 second head start on the route cause my gps was starting. But I got to the top faster and had a big lead, they caught me going back down with a little under a mile left and probably got home about a minute before me. I averaged 6:20, my last full mile was 5:27 and I kept around 5:30 pace to finish. So next time I should go harder early on and try to bring that pace down to sub 6 if I want to get back home first!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

I'm pretty happy about today's workout. I ran up to the rec center and did a bench workout with a warm up set of 10 at 155, 2x10 at 185, I did curls at 10x35 in between and then I decided to try for 205 even though my arms were a little sore after all that, I did 5 reps at 205, which I feel good about for my first set above 200. Next time I'll try for 6/7 reps or maybe just start fresh and go for all 10. I did pull ups, some abs, and back workouts too.

Then I ran the next 5 miles of my workout, I stopped with a quarter mile left to do monkey bars at the park, I did 40 monkey bars and then 20 of the monkey hoop things, the little hand holds you grab onto. So that was good. I finished with 30 burpees when I got home, not sure if I was just tired cause of the long workout or what but those burpees felt hard! I'm going to have to be careful not to mess up any of the obstacles at spartan. If I can pass all the obstacles I think top 3 is a possibility. If only fail one I think i could still make top 5ish, if I fail more than 2 I will be lucky to be top 10. But we'll see, I averaged 6:40 pace for today's run and it felt really good, body wasn't asking me to stop and I felt like it would have been comfortable to pick up the pace at any point.

So I'm getting in better shape, I'm feeling strong and fast and I've still got about 50 days until the race. I'm feeling good enough and confident enough today that I want to change my goal from top 10 to winning it.

Round 2 at the gym for back, pull ups, shoulders, and. Then another ab workout wit my brother afterwards.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

Not the best day didn't really feel like doing much, I decided to get out and do a shorter workout early. So I ran to the gym, my upper body is really sore, but I did curls and pull up bar work out where I swung from pull up bar to pull up bar and around to the pull up handles and then finished with a pull up and hold, I did that a couple times. I also did curls and some abs. My arms were really sore, so I decided to just run back home. Averaged 6:30s for today's run so not bad. Tomorrow I'm deciding between a track workout and a mountain run up bells canyon. Will also get back on the bench and back workouts tomorrow.

Will play tennis tonight and maybe go for another short run then.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Body was calling for a total rest day, even though yesterday wasn't that hard. I just played tennis with my brother. So tomorrow I will do a pretty intense workout, that's all that's on my agenda. I will start work next week, but fortunately I'm gonna work at a gym so that will be nice.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.004.700.757.20

Started a track workout at the Brighton track, started great with a 1200m in 3:45 in 95 degree weather that gave me loads of confidence I can break 5 now, then I did 800m recovery and was about to do 4 max effort 400m but I was starting to cough up my lungs again, just like last week when I ran the mile here. It was bad enough I went and found a little shade to try and let it pass but it kept up so I just left and went to the gym. Man not sure what's up, I think its just that track. Won't go back, I'll try doing a speed workout on the roads or at the Alta track and see how that goes. Maybe the suu track. Dang that's annoying to have what was going to be a 7/8 mile say that started out great stopped short. Will let my lungs recover for a couple hours and try to run while my parents bike tonight. Tomorrow will probably go up bells.

Went easy at the gym, just an easy set of bench, curls, and some pull ups and stuff. Then I hot rubbed because my shoulders still felt a little destroyed.

After letting my lungs recover for a few hours I ran while my dad biked up to the mouth of the canyon and back, we took a different route back home this time. I always get to the mouth first but I have yet to beat him home, last time was closer than today though. I averaged 6:30, not bad I guess because my lungs are still recovering. I was having an allergic reaction after my run on my neck and shoulders/chest, not sure if its related to my throat problems at the Brighton track or maybe i ate something I'm allergic to. Not going back to Brighton for a while though.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran to the gym and did a workout. Shoulders are hurting a little still. Geez my body is being lame this week. I just did 2x10 for 155 on bench and a set of 10x35 curls and 10x40 lawnmowers and then a bunch of back and ab workouts and pull up grip stuff as well, need to find my gloves. I'll do more abs and maybe more running tonight. I might take Saturday or Sunday off cause my lungs are still giving me a hard time from yesterday and my shoulders are hurting a little, but I went easy today and hopefully they will be better tomorrow. I'll do burpees and push ups tonight too.

Ran to the tennis court to play with my brother, did some sprints as well.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

Started the day off with some rock salt bag carries, I carried two about 100m up a hill but one of them started sliding and then the handles broke and it was a mess. So instead I just carried one of them for half a mile. The last 200m i alternated between holding it over my head and hugging it. Pretty good workout, life would be harder as a fat person. Although their weight is distributed so it's not really the same or else they'd be ripped.

Then I went and played tennis with brother and did a bunch of monkey bar workouts arte, really need to find my gloves. I used other gloves today but they just aren't that good. Finished with a run.

Up a good 5 miles from last weeks mileage, steady but slow increases will lead me to success here. Next week might be big though, I'm running with taste Monday morning before he goes off to worlds and then Tuesday I will do a 7/8 miles (possibly a 10 miler with the guys in cedar) so yeah even if I only do like 5 tomorrow I might be at 25 miles after Tuesday. If that happens Wednesday will be rest or 4 miles at most. But next week could easily be a 40+ mile week, easily could get close to 50. Which would be awesome as long as I don't overdo it. I'll be careful though, I would probably go 4, 7, 4, 7-10 to finish out the week, so maybe a 47-50 mile week. I'm ordering a spear to train with for spartan and really just gonna give it 100% and hope that's enough for top 10 next month. (But really top 5 or 3)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Ran up the mouth of the canyons while my dad biked. It was fun, didn't feel too fast. Did some core on the pull up bar at the park on the way home. Tomorrow is gonna hurt but I'm gonna keep up with Tayte!!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Great run with Tayte today. I actually felt really good for my first real long run, especially since we did 2k elevation gain going up little cottonwood. It was fun to catch up!

The last mile going up got pretty hard. And that same mile was pretty hard to keep with Tayte going back down cause man he's fast and incredible at the technical areas, they literally do not slow him down haha. But I did well and it was really fun! We did some core in the middle school field next to his house on the way back, I was already pretty beat so that was really good. Also really glad we got the run in at the perfect point in the day when it wasn't storming.

Now to drive down to cedar city and get my stuff from Wendas vacant apartment and move it to the apartment I was gonna live in. Wow its just started coming down really hard, looks like large hail too! So glad we went running earlier!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Yesterday was really long, after training with tayte I drove to cedar, moved in my new apartment, saw some friends and teammates and then decided to drive home and got back way too late. Today I might just rest.

No mileage today but a good day of bench, curls, rows, pull ups, back, and other stuff.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Averaged 6:32 for 6.3 miles in the high 80s/low 90s, it felt easy do it was a pretty good day. Oh and I threw in a couple quarter mile pick ups in the middle. I started with an easy uphill mile in 7:27 and accelerated to finish in a 5:39. I also stopped after 5 miles to do a good workout at the gym, I did military press, overhead press, curls, rows, a few other back workouts, and the rowing machine. Can't remember if I did anything else. But yeah it was a good workout and I felt fast today, gym felt good and I got to a lot of muscle groups. Tomorrow will be back at bench, kind of excited. I'm going to do a lot with bench. I'm excited to see where I will be at the end of July.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Ran to the rec center as a warm up and did a lot of sets of bench, free bench, squats, curls, rows farmer carry with 2 45 plates, abs, back machine, rowing machine, pull ups, more abs, who knows if missing something. Anyways then I ran down to the park and did 20 monkey bars forwards and 20 monkey bars backwards, then 10 monkey handles forward and 10 backward. Then I ran 3/4 more miles in the heat and was dead. Full workout was 2 hours, I went easier on the running and averaged 7:15 today. Still was really dead by the end there. I'm getting a healthy change up of doing the bulk of my running done before and after my lifting. It's definitely more tiring after you've already been working out for over an hour.

Evening- did push ups, abs, and tennis with my brother. Then carried a rock salt bag for over half a mile and did burpees and Wenda burpees. This weekend's sub 17:00 attempt is a little ambitious, especially because its supposed to have a decent amount of uphill and I haven't don't that much speed and haven't raced in 7 months. It will be good to ease back into things, sub 17 feels like a really good goal for this one. It feels really good having gotten all the stuff I wanted to do today finished, it was a large list! These days where I spend 3-4 hours working out give me confidence I can beat or at least with the pros at Spartan. My hands keep getting best up from all the pull ups and weights, I have gloves now but they're still being beat up. Tomorrow will be a fairly easy day where I will spend more time concentrating on gre prep and do a practice test.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.350.004.701.7593.80
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