Blake Bennions running Running Blog at FastRunningBlog.Com Thu, 20 Sep 2018 09:28:44 FeedCreator 1.7.2 Sat, Aug 11, 2018 My best friend Jake won with a course record and I took 2nd! So very good race all around, I got two hours of sleep last night so I was kind of falling asleep on the shuttle going to the start. The race was at 6 and the shuttles left at 5:15 and it was a 30 minute drive to those so we woke up before 4:30. I started laughing when the race started and couldn't stop until half a mile through, not sure why but it was a good time! I just kept on Jake's tail for the first mile or two and then he started getting a little ahead of me. The 3rd place guy was on my tail from mile 2 to about 9 when I decided to make a surge and ran a really fast mile, didn't see him after that. The first 3 miles were steep switchbacks, the next 7 we're down hill, and the last 4 were rolling hills which were tough after those first 10. Jake and I 1-2d the race which was awesome! Sat, 11 Aug 2018 06:00:00 Wed, Aug 08, 2018 Ran with Davis in the gully, it was really good to see him again and catch up, we'll definitely run again before I head back down to school. Them I ran the cottonwood heights 5k course with my brother after that. Good day of running. Also earlier today I went to the gym and did a good bench workout of 1x10@155 then 3x10@185, 3x11@65 for dumbbell rows, 2x10@40 curls, pull backs, pull aways, obliques and abs, some shoulder workouts and pull ups. It was a good time. I like being in shape! Wed, 08 Aug 2018 06:00:00 Tue, Aug 07, 2018 Wow today was a steep one, went up 26 minutes and down 26 minutes because it was just that steep and technical that going down was as slow as going up. Tomorrow will be weights and 8ish miles in the gully with Davis! Tue, 07 Aug 2018 06:00:00 Sun, Aug 05, 2018 Weights- 1x10@155, 2x9@185 bench, 1x15@155. 3x10@65 dumbbell row (highest weight at the rec center) but I'm going back to cedar in a couple weeks, retro has dumbbells going up to 100 so I doubt I'd do more than that. 1x12@35 hammer curl, 1x12 max pull backs. 2x12/10 oblique, abs. Shoulders. I think that was it, my wrists are sucking so I'm going on easy on a lot of stuff in the gym and icing a lot. After dinner I ran 10 miles from my house up to Wasatch boulevard and down to 4500 south and back. Felt good, asthma was bothering me a little but didn't stop me from running a fast pace, I really picked it up the last few miles and on the way back in general. I also took a detour up the trail to mount Olympus, which is what took it from 9.6 to 10 (guessing, didn't have my phone) but on Google maps it said my route from home to there is 4.8. That and the 3ish minutes of stopping at lights and the minute looking out over the valley from the highest part of the trailhead means that the 70 minutes from the time I left home to coming back was a good pace, mid 6 minutes average I'm guessing! Sun, 05 Aug 2018 06:00:00 Fri, Aug 03, 2018 Ran 5 hard miles with my Dad to the mouth of the canyon and back, felt like the hardest effort I've given this run. Also did core. Will do weights this weekend, my wrists and hands suck! Fri, 03 Aug 2018 06:00:00 Thu, Aug 02, 2018 Ran a hard 5 with my dad while he biked, then ran 3 easy with my brother. Ankle still swollen but its getting there, definitely will be fine for skyline next week. What I am worried about is my aerobic fitness, I had 4 days adding up to 4 miles after I sprained my ankle and had been taking it easy before that race, so from yesterday to the Wednesday before my mileage was like 15. Probably why today felt pretty tough. Oh well. I'm just going to keep getting in strong runs and then have a fun race. Thu, 02 Aug 2018 06:00:00 Wed, Aug 01, 2018 2 on the treadmill and weights, well weights that my hands would allow me to do. Wed, 01 Aug 2018 06:00:00 Tue, Jul 31, 2018 Ran with my brother to test out my ankle and then biked with my dad, pretty good workout! Ankle is feeling good eenough I think I will go for 4 miles tomorrow, also will go see what I can do at the gym, might not do much. Tue, 31 Jul 2018 06:00:00 Sat, Jul 28, 2018 Started off really strong, I made a move into the lead 20 seconds into the race and held onto it for a few minutes, I held onto it up the hill after the first obstacle, then we took a dive into the barbed wire crawl. They had artificially created a muddy area to crawl through by spraying water all over, I let one of the pros ahead of me so I could follow his lead and take a better route. That was a mistake, people began passing and I had a knee thrust into my side and someone swiped out my arm and I ended up with a face and mouth full of mud. I exited the barbed wire in about 20th/25th and started picking people off again but the trail suddenly got really narrow making it very difficult to get ahead of anyone, I made small progress here and there but it was taking me a long time to get back up to the lead pack. My gloves got ruined in the muddy crawl and my rope burns opened back up pretty early on in the race, wasn't gonna let that hold me back though. Unfortunately in mile 5 just as the trail started opening up again I sprained my ankle, it twisted and popped and I felt a tear as i went down. My race was over, nothing I could do now. As the pain began to subside I lay there watching the field pass my by, knowing there was no way I was going to run anymore that day. It was a frustrating moment, all the summers training had built up to this. I was going to fail, not only not take top 10 but not finish the race. I remembered why I was doing Spartan in the first place,I got up as soon as my ankle calmed down enough for me to feel what was going on with it, I couldn't move it around much but it supported my weight alright. I decided to make my way through however much of the last 3 or 4 miles of the course as I could. As many of the remaining obstacles couldn't be done with a sprained ankle, I had to do over 200 burpees. It was really frustrating and annoying, my hands and leg were in really bad shape and the rest of my body was cut up everywhere. It took a long time to get through the last few miles of that course on a sprained ankle but eventually it happened. It wasn't what I was hoping for, but it was an exceptionally difficult race with some very crappy and unexpected difficulties, and I got through it. I can't control everything that happens in a race, but I can control my attitude and the effort I give. Today might not have been as fast a race as my body is capable of when healthy, but I did my best and when the goal switched from qualify for worlds to finish, I accomplished that goal. And in the end pushing through all that physical torment was a rewarding experience, I didn't have to look back on the race with regret and disappointment afterwards, I can say I'm proud of my effort and proud of not quitting when it may have been far easier to have done so. Sat, 28 Jul 2018 06:00:00 Fri, Jul 27, 2018 Will fill in previous days later. Today I ran 3 miles in 20 mins on treadmill and checked out the course. I really tore up my hands sliding down the rope climb, so I've been tending to that. Nothing I can do now but put some mole skin on tomorrow morning under my gloves and go at this race with reinvigorated intensity. Fri, 27 Jul 2018 06:00:00 Thu, Jul 26, 2018 Thu, 26 Jul 2018 06:00:00 Tue, Jul 24, 2018 Ran up at lake Blanche today, ran for about 50-55 minutes. I twisted my ankle near the top and was worried it had sprained, I felt/heard a pop and it hurt to run and felt weird. I pulled over in a shady area and examined it, wrote the alphabet with it, it seemed alright after that. But I decided I needed to be more careful the week of the race, still a good final mountain run before Spartan. And I always have a weird but insignificant injury leading up to a really good race, like when I ran into the rail outside the gym going for a cool down the day before my massive pr at byu my junior year. It's a good omen if anything. Tomorrow will be a fast but short day, nothing too intense, likely just a couple fast miles during a 4/5 mile run. I will also do a decent strength workout, easier than usual but enough to get a good workout. Then Thursday will be 3 miles easy, maybe some pick ups, and some light strength. Then Friday I will do another easy 3, the only strength training I will do will be at the open house for the course if I go. Tue, 24 Jul 2018 06:00:00 Mon, Jul 23, 2018 3 sets of pull a ways, 3 sets of pull backs, 1 set weighted rows, 3 sets obliques and abs, 1 set dumbell rows @65. 1x10 dumbell bench press wit 2 55s,then 2x10/9@185, my hands/wrists felt it a little on the last two of the 2nd set so I just finished. Want to be extra careful this week. Then finished with a set of 15@155. 2x10@40 hammer curls in between bench sets, don't dare do other forms of curls with my wrists right now. 3x10@60 dumbell rows in between each bench. Then I did overhead press@35(2), and various shoulder lifts with 20 pound dumbells. Ran the first 2 miles with my brother and did some monkey bars and handles. Then I ran 6 more miles and did another obstacle thing and bear crawls, rolls. Then finished home. There a few obstacles I haven't really been able to prepare for in the Spartan race but I Wil have to trust my fitness and just go after them. Getting kind of nervous, first race I've felt like this about since high school! Abs and back workout. Mon, 23 Jul 2018 06:00:00 Sun, Jul 22, 2018 Day off completely, I believe this year is going to be ok no matter what happens, I just need to get my grad school checklist in order, nail the gre, and look for good opportunities at school. Tomorrow will be a nice long run and good solid weight lifting day, nothing crazy. Sun, 22 Jul 2018 06:00:00 Sat, Jul 21, 2018 Ran 6.5 in just over 40 minutes, averaged 6:15 so that was solid, 500/600 feet elevation gain. If I can keep a low 6 pace next Saturday that will be great. Well all I can do now is get some nice runs in the next few days, and then 3 miles on Thursday and Friday. I'm going to look at the week leading up to my state championship race. Sat, 21 Jul 2018 06:00:00 Fri, Jul 20, 2018 Wrists are a little messed up, not bad though, just some minor pain. So pushup, wide grip pull ups, and curl machine and most curls are going to be take a rest. But I benched 3x10@185 which was great, I wanted to do 195 for the last one. I also did 10x135 to warm up and 20x135 to cool down. I did 3x10@60 for dumbell rows and I did 2 or 3 sets at 40 of hammer curls because they don't hurt my wrists. I did 20 regular pull ups and they felt fine. I did 2 sets of obliques with abs and then pull backs once and pull aways twice. Pull backs machine was being used and I figured pretty similar to rows anyways. Will run 3-5 miles maybe with some speed as well as do core, back, and shoulders tonight. Tomorrow will be a longer run. Ran with my brother and stopped at the park on the way back to do monkey bar stuff, that went well. Solid elevation gain, I'd say almost 1000 feet. Long run tomorrow. Fri, 20 Jul 2018 06:00:00 Wed, Jul 18, 2018 Ran the gully in 43 minutes, it was 97 degrees today so that was a good effort, it was hot. I also got in a lot of spear throws today, I'm successful about half the time from 20 feet away so not bad, hopefully will get to like 9 times out of 10 by the time the race arrives. But I also think the Spartan target is bigger than my cardboard box on toip on a plastic bucket. So training is going well overall. My wrist has been hurting just a bit so I will be careful at the gym today and not do anything that hurts. Gym went well, the only thing that made my wrist feel off was the curl machine. I warmed up 10x135 on bench and them did 3x9/10/9@185 for bench. I finished with 20@135 as that's proven to be a good workout. In between those I did 3x10@60dumbell rows, one set of curl machine at 90, 1x10 curls at 35, 1x10 curls at 40. I did two sets of obliques and abs. Then I did 2 sets of pull back machine and a new one which I.will just call pull aways, they were pretty good. I think that was it, later I will go to the park for monkey bars/handles, twister, other Spartan training. And abs, back, and shoulders also to come. Tomorrow will likely be a mountain run, we'll see! Park workout was good, wide grip pull ups hurt my wrists a little bit so will rest on those until I'm feeling better. Race is getting close! Wed, 18 Jul 2018 06:00:00 Tue, Jul 17, 2018 Good day and a good run. Ran the first 3 miles with my brother and then continued on, I got a solid 1000 feet elevation gain during today's run and I tried to run as much on the grass area as possible on the sides of the road to try and simulate Spartan. Tomorrow will be a big one, gym, Tully long run, and park workout. Probably going to be my last 3 workout day before Spartan, but should be great. I finished pretty fast for today's run. Did abs later. Tue, 17 Jul 2018 06:00:00 Mon, Jul 16, 2018 Went to the gym and did 2x10@55s for dumbell bench, 2x10@55 dumbell rows, 1x10@80 curl machine, 1x10@35 curls, 1x10@40 curls. 2x9@185 bench, there was a guy who was about 6'3 and must have weighed 250 of more using the bench before me and he was benching 185 too. But that felt good to be benching as much as a guy that big, I mean he was kind of fat but his arms were big. I also dead lifted the 185 a couple times because I had to adjust the hold to a lower position than the tall fat man had it and I didn't want to take the weight off. Anyways I also did 1x10@60 dumbell rows. I did 2 sets of pull down machine and 2 of pull back machine. I did 2 sets of obliques and abs. I think that was all at the gym today. My bench is coming along nicely, I will move up to 195x10 after Spartan. And hopefully by the time school starts I will be able to pull off 3x10@205. Oh after benching at 185 I did 20x135. At night I ran to the park after it stormed and did a lot of good stuff,on key bars, monkey handles, twister, a new thing with the rope bridge thing, pull ups, bear crawls, more bear crawls, more pull ups. Lots of good stuff. I'm feeling ready for this Spartan. I need to get in 10 more good days of training and then trust in the work I've put in, I'm stronger than ever, I'm faster than I've ever been during the summer, and I'm ready for this. Mon, 16 Jul 2018 06:00:00 Sun, Jul 15, 2018 Spent all day doing my essay for study abroad, when I finally finished I went for a refreshing nighttime 6 miles with man pull ups and twister simulation. Sun, 15 Jul 2018 06:00:00 Sat, Jul 14, 2018 Race day! Not a bad race, felt like death and pushed through it. My throat and lungs felt really messed up, like they do after I run at the Brighton track, and I ran there yesterday so figures. But getting my brother out to run is important. Anyways the pace started out pretty fast, 3 guys broke away a little and then there was a group of 5 of us that kept together until the last mile. This is the first time I've gotten boxed in in a road race.. But I'm sure I also played a part in boxing in other guys unfortunately so its fine. Anyways I dropped off the pack first as that bubble of death in my chest/lungs I feel in bad races was really bad today, but I kept a good distance on the next guy in the pack. I surged with half a mile left and caught the guy with a bandana and tons of hair and then I lost power and was having trouble breathing and he caught me back, I let him get away, the finish line was farther away this year, they lengthened the course. But then! I saw the clock and saw I was close to sub 17 and realized I had enough kick in me to catch him if I killed myself with 200-300 meters left so I busted out my kick and ran him down and got in around 16:57/16:58, he was a solid 20/30 meters ahead so it was a good kick, and I was so dead when I finished that I had to go lean over against some rail and sit down for a while. So I give my effort like an 8 (mile 3 could have been a little better), and how I was feeling about a 3. Still feels good to go sub 17:00 for a full 5k, the finish was about a hundred meters past where I remember it being, I wonder if the course is longer or the starting point is different. I also ran into a guy who used to run for suu after the race, mark! Also my old teammate Robby Lee was there so caught up with him a little. I also ran into Sasha at the starting line. I was going to cool down around 7 miles but I was coughing up my lungs so I decided to go easy and get mileage in later tonight. I also ran into a girl I took AP world history with like 5/6 years ago during my cool down so that was cool. Good race, don't feel great about this weeks mileage but I will get to 30, its not the end of the world and I will be in really good shape for Spartan in two weeks. Sat, 14 Jul 2018 06:00:00 Fri, Jul 13, 2018 Ran with my brother at the track, tomorrow will be a big day for mileage after the race along with a gym day. But first things first, my body should be ready for a fast time tomorrow and I'll take care of workout buisiness afterwards. Hasn't been a crazy hard week for working out but I will get to 30 miles for the week and put in another really good strength day to cap it off. Then Sunday I'm going to do the 100 pull ups with 5-8 miles. Then Monday will be a long run with arms rest, Tuesday will be intervals and weights and I will go from there. Fri, 13 Jul 2018 06:00:00 Thu, Jul 12, 2018 I only did weights and they went well, today was pretty busy Thu, 12 Jul 2018 06:00:00 Wed, Jul 11, 2018 Kind of a low day, didn't go to the gym. Ran at the Brighton track with my brother, lots of people today. I ran a hard mile in the middle, 5:07, didn't feel great, and my throat/lungs had trouble afterwards. Hopefully tomorrow will be better, I will just go to the gym and get to benching. I'm thinking pull ups are going to be my main priority, I'm going to 100 throughout the day. Wed, 11 Jul 2018 06:00:00