Hurt so good.

Cherry Days 5K 2013

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Location:

North Ogden,UT,U.S.

Member Since:

May 23, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K- 14:58, 10K- 31:05, 1/2- 1:06:47 Marathon- 2:23:29

3rd- Park City Marathon 2008

3rd and 4th Ogden Marathon 2010; 12'

5th, 3rd, and 7th- Utah Valley Marathon 2011;14'; 16'

9th, 3rd,11th, 8th, 5th, 8th St. George Marathon 2010, 11',13',14',15'16'

2nd- Deseret News Marathon 2015

1st- SandHollow Marathon- 2016 (CR***)

 

Short-Term Running Goals:

2024 POTENTIAL RACES

 

Long-Term Running Goals:

Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.

                                                                          -Helen Keller

              

 

Personal:

Married to Nikki we have 4 children. Jaerdan, Korver, Grady and Lyla McKell

Head XC/Track Coach at Weber High

Graduated from Weber State with a Bachelor's of Science Degree in Athletic Therapy.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1838.23242.25121.0837.072238.63
NIKE PEGASUS 29+ Miles: 494.49Iso Transition Miles: 8.00NIKE FREE 3.0 BLACK Miles: 13.73LUNARGLIDE 4 ORANGE Miles: 424.80Pearl Izumi N1 Miles: 280.00Altra Instinct Miles: 1.00Lunar Racer RED Miles: 6.00LunaRacer (black) Miles: 172.23Saucony Kinvara Miles: 4.75Lunaracer 3 Black-red Miles: 2.15Nike Flyknit One Miles: 326.64Nike Pegasus 30 Blue Miles: 341.19Nike Zoom Streak Miles: 24.66LunarGLIDE RED Miles: 53.17
Weight: 166.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.000.000.0010.50

Met up with solid group of guys this morning that put the hurt on the Green Hornet today. (Bret, Riley, Ken , Jon, Jace, Bryant). 

2 mile warm then straight into the Aerobic builder. My plan was just to hit 6 min miles but I am to stubborn and wanted to stay with the guys managed a solid 5 mile tempo around 5:40 pace. Then called it quits, knee started hurting a little bit, but not to bad. Ran the last 3 miles around 6:10 pace.

Overall run was 6:05 min/miles.

 .50 mile cool

NIKE PEGASUS 29+ Miles: 10.50
Weight: 0.00
Comments
From Matt Poulsen on Tue, Jan 01, 2013 at 16:53:21 from 98.202.242.213

Great run Ben. Be careful though -- ease back into it more gradually than you think you need to. You obviously haven't lost much fitness. Continue to rehab like crazy -- boring I know, but vital for you right now.

From Ben VanBeekum on Tue, Jan 01, 2013 at 18:02:43 from 216.206.44.14

Matt I agree a 100%, I think I pushed it a little to hard today. My knee is still pretty sore from this morning. I Definitely will hold back the speed volume for a bit.

From Matt Poulsen on Tue, Jan 01, 2013 at 20:53:03 from 98.202.242.213

Good plan. It's so tempting to run faster when you feel you can. It will come -- you just need to get your knee fully recovered.

From RileyCook on Wed, Jan 02, 2013 at 09:24:53 from 132.3.57.68

Good run Benny! I agree with Matt, you haven't lost as much fitness as you might think. Be smart with the knee and get back to full strength soon! It was good to have you out there!

From Ben VanBeekum on Wed, Jan 02, 2013 at 10:42:13 from 67.169.244.46

Thanks guys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.320.000.000.001.32

Man I don't want to even write this! ITB is back, could barely even run today. Made it .66 miles and walked back home.

Sort of frustrating but I blame myself, I am to stubborn and running is my passion and when I can't do it I get depressed. Well back to rehab again.....

Weight: 0.00
Comments
From JonCarr on Wed, Jan 02, 2013 at 20:16:11 from 63.248.179.164

Hey man, Don't get too down on yourself, you have worked through it before and have come out on top. I won't tempt you with any long runs any time soon.

From JPark on Wed, Jan 02, 2013 at 22:05:43 from 174.52.34.169

Agh.. That blows man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

15 minutes of running, ITB is definitely back. Talked to Dr. Matt Poulsen and promised him I am all ears. Taking the next week off for rehab, nothing but stretching, icing and rolling. I am praying for the best. 

Iso Transition Miles: 2.00
Weight: 0.00
Comments
From Matt Poulsen on Fri, Jan 04, 2013 at 17:29:44 from 98.202.242.213

Very smart Ben!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

1800 meters in the water today, followed by 3 painful miles of running.

Serious there is not an end insight with this knee. Still just as bad as day one.

Iso Transition Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

Well I did a 5K this morning on my tread. 35 minutes flat! Put the tread at 11% incline and walked, to be honest got a pretty good sweat going. But for seriousness I am ready for this ITB to be done and over with forever! Grateful that I can walk with out pain.

NIKE FREE 3.0 BLACK Miles: 3.11
Weight: 0.00
Comments
From Matt Poulsen on Mon, Jan 07, 2013 at 18:52:41 from 98.202.242.213

That's some fast walking!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles of walking on the treadmill.

Did some hip exercises and ab workout

NIKE FREE 3.0 BLACK Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.370.000.000.000.37

Tried to run today and 3 minutes in knee was hurting immediately. Getting way depressed right now this crap is no fun. To the point now that if the knee is better by February I am calling for the year. Tired of rehab and not seeing results right now, and again I blame myself 100%!

NIKE FREE 3.0 BLACK Miles: 0.37
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

1800 meters in the pool today, followed by 3 painful miles of running. Knee is still the same as day one, and unfortunately there is no end in sight.

Iso Transition Miles: 3.00
Weight: 0.00
Comments
From Fritz on Thu, Jan 10, 2013 at 21:48:17 from 67.177.4.64

I hear your frustration. ITBs are the worst. All I can say is be patient and try to resist running to the point that there is a sharp pain. I injured my right knee in early June 2010 and couldn't consistently run again until that November. And since it still wasn't healed completely I over compensated and have since had several left leg injuries, i.e. hip (ongoing), hamstring (ongoing), and foot. Swimming will serve you well. :)

From Ben VanBeekum on Fri, Jan 11, 2013 at 10:08:25 from 67.169.244.46

Thanks Fritz. It is way frustrating, what was your main exercise that you did that seemed to help out the most? I roll quite often and stretch but not seeming to help right now.

From AngieB on Fri, Jan 11, 2013 at 10:13:17 from 159.212.71.69

Hey did you try the aqua jogging?

From Fritz on Fri, Jan 11, 2013 at 10:47:16 from 65.116.116.6

I went to PT for a couple of months but that didn't seem to help so I stopped going. I even went to an orthopedic surgreon because I couldn't understand why it wasn't getting better. In hindsight, and as frustrating as it might be, I think the fastest way to heal it is to prevent it from flaring up at all. Although I wasn't running for several months the biking and cross-training was still irritating it just enough to delay the recovery. Knowing what I know now I should have just been swimming for a few weeks.

From Ben VanBeekum on Fri, Jan 11, 2013 at 13:26:29 from 67.169.244.46

Angie I haven't tried it yet. Going to try on Tuesday.

Fritz I can't agree with you more. Swimming is a killer workout and it looks like that my part of my daily routine for the next little bit. Thanks for the advice. I starting with some anti-inflammatory creams today also so maybe that will help too.

From Matt Poulsen on Fri, Jan 11, 2013 at 18:13:59 from 98.202.242.213

You are doing the right stuff, Ben. You need more rest and some serious cross-training. I've been there -- once I had IT band syndrome for 9 months. Brutal. I really don't think yours will last that long if you play it smart. Sorry you're struggling.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.550.000.000.002.55

20 minutes on the tread @ 7.7 pace. 

Positive, there was no pain today. Just weird some days are good and some days are bad I guess. But I guess it is something to build on.

LUNARGLIDE 4 ORANGE Miles: 2.55
Weight: 0.00
Comments
From scottkeate on Sat, Jan 12, 2013 at 14:28:56 from 71.199.4.146

Ben, it's been a long time since I've checked in. Sorry to hear about the difficulties you're having with your knee. Huge kudos to you for continuing to get the workouts in. I've had my fair share of pool running in the past and it definitely takes some will power to stay at it. Good thing you're as tough as nails and you'll glide over this speed bump just fine.

From RileyCook on Sat, Jan 12, 2013 at 17:00:08 from 65.130.90.84

Good to hear! Hopefully you can be pain free permanently here soon! Hang in there, don't get discouraged.

From Ben VanBeekum on Sat, Jan 12, 2013 at 23:51:47 from 67.169.244.46

Thanks to the both of you. Still a long road ahead, but hopefully things are looking up.

From Matt Poulsen on Sun, Jan 13, 2013 at 08:09:48 from 98.202.242.213

Good to hear Ben. You are taking the right approach. Easy pace, easy pace. And ease into the miles much more slowly than you think you need to. And keep being die hard with the rehab. You'll beat this, it can just take time. IT band syndrome is no fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.310.000.000.003.31

25 minutes on the treadmill. Another positive day, minor to no pain.

Pace was easy, hopefully we're on the upside of things. Not getting my hopes up though.

NIKE PEGASUS 29+ Miles: 3.31
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

2100 meters in the pool today @Weber State. Followed up by 30 minutes of core exercises. Then added 1 mile to test out the knee. The last 4 days e knee has felt really good. I am taking this week very easy and going to try some mileage next week.

NIKE FREE 3.0 BLACK Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

2550 meters in the pool @ weber state. Love the cross training but I am ready to ramp up the mileage again. Going to test the knee tomorrow, hoping for the best!

Finished up with 1 mile on the indoor track of light running along with 10 minutes of core work.

Weight: 0.00
Comments
From Matt Poulsen on Tue, Jan 15, 2013 at 21:38:46 from 98.202.242.213

Great job Ben. Be VERY gradual with ramping up the miles. You are doing all the right stuff. Keep killing that rehab!

From Ben VanBeekum on Tue, Jan 15, 2013 at 21:40:19 from 216.206.44.14

Matt what's you recommendation on miles if the knee feels good tomorrow? Should I start out @ 2 miles? Run back to back days? Run by minutes? What's your thoughts?

From Matt Poulsen on Tue, Jan 15, 2013 at 21:53:49 from 98.202.242.213

Yeah, I'd probably start out with 2 miles for a couple days then gradually advance from there. Probably wise to take a day off from running every 2-3 days for a little while. Let me know if you have any questions at any time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles at 7:30 pace. Knee was hurting a little bit for the first 5 minutes. But seemed to losen up towards the end of my run. It's a start and still praying for the best.

LUNARGLIDE 4 ORANGE Miles: 2.00
Weight: 0.00
Comments
From Matt Poulsen on Wed, Jan 16, 2013 at 20:17:34 from 98.202.242.213

I'm really pulling for you too, Ben.

From Ben VanBeekum on Wed, Jan 16, 2013 at 23:15:05 from 67.169.244.46

Thanks Matt! This has been so frustrating, hopefully on the up swing of things.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2350 METERS in the pool. 

500 meters

4X25 sprints

4X100 of technique strokes

500 with hand paddles

850 free style

Will run again tomorrow for 20 minutes to test the knee. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy with Scott Keate in sunny St. George. Knee still hurts like crazy! But good to get out for some miles.

LUNARGLIDE 4 ORANGE Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

30 minutes on the TM. Same as last week, knee hurts like crazy. ITB flares up pretty quick still. I scheduled an appointment with Dr. Rawlin, recommendation from Scott Keate. Will meet with him a week from tomorrow. I have high hopes.

LUNARGLIDE 4 ORANGE Miles: 4.00
Weight: 0.00
Comments
From Holt on Mon, Jan 21, 2013 at 18:15:46 from 67.2.252.43

I hope you can get some sort of progress with you visit. I enjoyed seeing you this weekend, but I wish I was attempting torun with you instead!

From Ben VanBeekum on Mon, Jan 21, 2013 at 19:47:02 from 216.206.44.14

Thanks Dave! Hopefully some good news will come. I plan on coming down in march if the knee is better to attempt the spectrum 10k.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4.00 miles at the indoor track @WEBERSTATE. Today was probably the worst day my knee has felt since the beginning of the injury. Really there is no site in the end for this injury, just really frustrating that the thing I love to do the most hurts so bad

Avg pace 7:02 pace

Followed up by 2200 meters in the pool. Knee was hurting as well while swimming. So mostly focused on upper body and form without any kicking.

Weight: 0.00
Comments
From SpencerSimpson on Thu, Jan 24, 2013 at 14:26:31 from 173.10.25.110

hope you feel better soon Ben...not fun at all

From Ben VanBeekum on Fri, Jan 25, 2013 at 10:28:29 from 67.169.244.46

Thanks Spence!

I have a deep tissue massage scheduled and hitting up Mr. Keate's Dr. on Tuesday, hopefully some light can be showing a little at the end of the tunnel!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy 2 miles after swimming for 60 minutes @ WeberState.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy Run on the TM. Longest I have ran without major pain in the last month. Had a deep tissue massage on friday that seemed to help alleviate some of the pain I have had in my knee. Headed to the Dr. tomorrow to see what he thinks, praying for some answers!

LUNARGLIDE 4 ORANGE Miles: 5.00
Weight: 0.00
Comments
From RileyCook on Tue, Jan 29, 2013 at 09:17:14 from 132.3.57.68

Awesome that you didn't have major pain on the run. Hopefully you'll get some further relief from seeing that chiropractor today. Let me know how it goes.

From Matt Poulsen on Tue, Jan 29, 2013 at 20:24:55 from 98.202.242.213

Great Ben! I'm sure pulling for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.260.000.000.003.26

Attempted to run after the Dr visit today, major knee pain, so another epic fail!

Dr. Rawlins said that I have 15 muscles that aren't functioning properly just on my right side alone. So he did say this will be a process but with a process comes a price. Not going to lie it was a pretty penny, so I will see how much longer I can afford this. But as for now another appointment is scheduled for next week and another deep tissue massage for this week. Surgery is sounding better and better everyday just because I know there will be an end to this pain. 

NIKE PEGASUS 29+ Miles: 3.26
Weight: 0.00
Comments
From Jake K on Wed, Jan 30, 2013 at 12:26:17 from 155.100.226.191

Well, that sucks. I'm not sure what else to say. Sorry man.

Maybe you posted it at some point, but what kind of surgery would you have, should you go that route? Do you have a definitive diagnosis?

Its amazing how inter-related everything is. One thing leads to another leads to another.

From Ben VanBeekum on Wed, Jan 30, 2013 at 12:30:34 from 67.169.244.46

Jake I would get a ITB release. They would either go in and stretch the band over the Tibial epycondile or they would just release it completely by clipping it out. The pain has been there for 13 weeks and I have tried everything and it is simply not getting better. With surgery its 6 weeks of recovery if that and no problems again. Sound pleasing to me....

From Jake K on Wed, Jan 30, 2013 at 12:37:54 from 155.100.226.191

Yeah, I've heard of that before. I used to struggle back in college w/ ITB problems. Nothing near the extent you've dealt with though. Its a tough injury.

From RileyCook on Wed, Jan 30, 2013 at 12:42:40 from 132.3.57.68

Dang man! I was hoping this was going to help out. It may still. I mean if your knee was irritated from overcompensating, even after he fires your previously non-functioning muscles, I would assume it takes time for the inflammation (and pain) to subside. Maybe give it a few days for the inflammation to go down and try again?

I don't know what else to do either.

From Fritz on Wed, Jan 30, 2013 at 13:11:15 from 65.116.116.6

Ben, Sorry to hear that this a major problem. To Riley's point, what is the longest you have gone without letting it flare up? As frustrating as it would be you might need to let to prevent any flare up for several weeks. I hope it improves soon.

From Andrea on Wed, Jan 30, 2013 at 15:31:32 from 72.37.171.52

Make sure you do your research on risks and recovery time for this IT band release surgery. Also, the fact that Dr. Rawlin found so many muscles that aren't firing...the surgery is not going to fix that. These will all still be problems and need to be addressed in order to be able to train at full capacity again. Just some things to think about. Hope you can find a good solution and get better soon!

From Matt Poulsen on Wed, Jan 30, 2013 at 20:56:58 from 98.202.242.213

Sorry your run did not go well today Ben. I would not advise having the surgery yet. You need to give what Dr. Rawlins suggests some time to work. Also, as we discussed, another injection may be needed, but I'd wait some more time for that. As you know, I had left IT band surgery in High School. After trying everything conservatively for 9 months, it was just progressively worsening and so I had the surgery. Because I was an idiot and pushed through the pain for too long when I first had it, I developed scar tissue over the IT band, which was visible and was enlarging week-by-week. My surgery consisted of removing the scar tissue and releasing the IT band. It was wonderfully successful, and I haven't had IT band syndrome in that knee ever since. I have had it several times in my right knee since then, but based on all I learned throughout my left knee ordeal, I have learned how to quickly and effectively get rid of it (and it's just everything you and I have talked about). But there are no guarantees that surgery would be perfectly successful. It certainly most likely would, but complete resolution of symptoms is never certain.

In short, I would give it more time for now. Unbelievably frustrating I know, but you'll get through this. I would not consider surgery yet.

From Ben VanBeekum on Thu, Jan 31, 2013 at 12:37:57 from 137.190.213.249

Thanks everyone for the advice! I think from everyones comments and advice is that. I am going to start at square one again. 2 weeks off of no attempt to run, swim or anything that will inflame the knee. Just going to rest, ice and be with my family. Then we will go from there. Thanks again everyone!

From jtshad on Thu, Jan 31, 2013 at 12:45:16 from 141.221.191.225

Sorry to hear that the issue continues to be so bad. Lots of good thoughts and opinions but in the end you have to do what you think is best for you and your situation.

Prayers are with you to heal.

From Matt Poulsen on Sat, Feb 02, 2013 at 21:26:47 from 98.202.242.213

Great plan Ben!

From JPark on Tue, Feb 05, 2013 at 19:27:58 from 174.235.130.125

So sorry that you've had to toil with this so long. Stick with Rawlin for at least a few treatments. Hopefully you'll see some results.

From scottkeate on Wed, Feb 06, 2013 at 17:14:27 from 192.150.9.200

I was really hoping you would see some quick results with Rawlin. I like your plan to stick with the treatments for a little while, let the inflammation subside a bit, and then give it another go. Hang in there man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another treatment with dr. Rawlin today. I have high hopes now, he said with my major flare up last week was due to the body reacting to the treatment. Also that the body was saying the knee was ready to be worked on. So today he activated the muscle behind the knee. Not sure of the name but it started with a P. he said that this was the muscle that caused my ITB injury when I hyperextended my knee in the night 5k I did in October.

Knee feels better today, a little sore due to the treatment that I had but no inflammation. So there is the update. Still planning on taking another week and a half off and will attempt to run next Saturday with the hopes that I will be better. Next week Rawlin's will activate the muscles around my ITB and hoping treatments will be done.

Weight: 0.00
Comments
From Matt Poulsen on Thu, Feb 07, 2013 at 19:39:26 from 98.202.242.213

Good progress!

From Jake K on Fri, Feb 08, 2013 at 08:59:12 from 155.100.226.191

Hey Ben - I just saw this article this morning, and just figured I'd pass it along -

http://goo.gl/Mpq1W

I'm not usually one to look at journal articles and think they can be directly applied to real life scenarios, but this may be something to run by your MD. Once you fully recover from this injury, it will be important to do the right things (from a biomechanics perspective) to make sure it doesn't come back. I just thought the results were interesting. I also know some people that have worked in Tim Derrick's lab, and he's not one with any type of hidden agenda in his research.

From Ben VanBeekum on Fri, Feb 08, 2013 at 11:19:42 from 67.169.244.46

Thanks Jake that was an interesting read. I totally agree that biomechanics are important to prevent injuries. Its amazing though after only 2 treatments of muscle activation. I have seen a huge difference in just walking, it is crazy, also I am hoping that it will effect my stride as well in a positive way.

From AngieB on Sat, Feb 09, 2013 at 10:19:39 from 65.130.68.66

Your on the right track to kissing this injury goodbye. Keep it up and stay smart. You will be back in no time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Alright so I had another session with Dr. Rawlin today. Told him that I had attempted to run yesterday after a 2 week break of no exercise, and my knee flared up immediately!! This has been the low of all lows for me. Rehabbed for 2 weeks, iced, rolled, did everything possible and only 4 minutes of running I am back to square one. So anyway he did some tests and the muscles around my ITB weren't the weakest muscles. He found that my Glutius Maximus was very week and wasn't even firing. So this could be the cause of my ITB problem. He said with that consistent forward motion and with the gluteus maximus not firing. The muscles around my knee are working way to hard to keep my stride in balance. 

So long story short he activated both of my glutes, and told me to go run today because he wanted to hear how this would've effected me. He also said that his goal is to get me running completely free of any injuries by April 1st! 

Again I attempted to run today and actually got in 31 minutes of running! Big achievement from yesterday. My knee was tweaking a little bit, but not that bad. Then headed to the pool and did 1600 meters in the water.

Knee is a little sore after the workouts, but I also wonder if that was from the damage that I did yesterday? Well going to ice and roll today and take some Anti-inflammatories and pray that tomorrow morning I wont be sore around my knee and attempt another 4 miles tomorrow. That would be a huge achievement. 

 

NIKE FREE 3.0 BLACK Miles: 4.00
Weight: 0.00
Comments
From RileyCook on Wed, Feb 13, 2013 at 16:43:26 from 132.3.57.82

Great news that today went better than yesterday. Hopefully you've finally found the answer and will be back at it soon!

From Matt Poulsen on Wed, Feb 13, 2013 at 20:35:08 from 98.202.242.213

I'm sure pulling for you, Ben. Sounds like some progress.

From Ben VanBeekum on Wed, Feb 13, 2013 at 21:24:59 from 67.169.244.46

Thanks Guys! Hoping for the best this time around. Hopefully I can keep this inflammation under control and completely get rid of it. Its been way to long and body is dying for a killer track workout. Haven't done one since the first of November!

From scottkeate on Sat, Feb 16, 2013 at 22:30:45 from 71.199.4.146

Hang in there buddy! What a tough experience this has been. It's been a couple of days since the post. What's the latest?

From Ben VanBeekum on Sun, Feb 17, 2013 at 09:46:08 from 67.182.207.67

Scott

Tried to run on Thursday and lasted only 1 minute. Seriously only 200 meters! Knee just killed, so that's where I am at. Back to square one I guess.

From MarkP on Thu, Feb 21, 2013 at 11:14:19 from 75.169.10.39

Wow, that sucks. You may have already tried this (and a million other things), but I had this issue several years ago and got over it by changing to COMPLETELY different shoes (i.e. try some Hoka One Bondi B). I myself hope to be back in May. I haven't run since January 23 and it stinks! Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Haven't updated my blog for awhile so I think its about time to get caught back up into the swing of things a little bit. I haven't been on the blog because I took myself completely away from anything that had to do with running. It was literally killing me to read blogs and successes that everyone was having and I am stuck not doing a dang thing. I just needed time to myself to reflect on what was around around me and to figure things out with the help of family and the help of my savior.  So anyway a lot has happened since the middle of February which I think is the last time that I posted. So here it all is with out getting into much detail.

I was having major ITB syndrome and for me it was just getting worse and worse, I had talk to Matt Poulsen about another cortizone injection to see if that would help the pain a little bit so I could go through treatments with Dr. Rawlin of Syracuse. So that was the plan and I had it scheduled, well soon after I got off the phone with Matt I attempted to run because the Leg or IT band felt somewhat loose. Man was  I wrong about 200 meters into the run I was in more pain then I have ever been. So I immediately got on the phone with Dr. Howard Richter and scheduled an ITB release.

I was a little worried because I knew it was a quick decision and I wanted to see results quicker then later. I mean it has been almost 4 months since the injury and I felt I was going backwards daily. So for me I decided that I need to do what was best for me and only me at that time. So  February 19th, I had the procedure done. Surgery lasted 23 minutes, fast!! Talked to the Dr. after surgery to ask how it went and he said it was a smart decision to get the surgery done. He found that there was major thickening of the ITB and my lateral epicondyle on femur was sticking way to far out. He said that was the biggest bone he has seen. So basically the injury never was going to go away, I could have fought this forever basically with the same result, explains why things weren't getting better. So anyway he shaved about a 1/4 of my bone down and cleaned up the scare tissue and did the release of the ITB. But anyway, ended up there for more than 8 hours after surgery because I couldn't get my oxygen levels back up. I was stat at 88 and was in and out of conciousness due to the meds. So that was probably the worst part, actually throwing up in the car on the way home and again when I got home was the worst part. My body just didnt respond well to the pain meds. But anyway I was in a straight leg brace for a week and was put into a smaller brace which I am currently supposed to wear daily but that isn't happening.

Since I have been out of the straight leg I have been doing my own physical therapy since that is what my degree will relate to in 2 semesters, yeah! and results have been incredibly well. I have full range of motion back, and hit the gym on the bike today for 20 minutes. A little inflammation but not to bad, Dr. says that I can run again in 9 days but who is counting right?

So that is basically it in a nut shell, road to recovery is on its way. So everybody thanks for the advice and the words of encouragement. I am excited to get things rolling again. I hope this time off helped my body recover nicely and looking forward to dropping weight and also a great Fall racing season and attacking that sub 2:25 marathon in STG! 

Weight: 171.00
Comments
From Fritz on Fri, Mar 08, 2013 at 22:24:06 from 67.177.4.64

Progress! Great to hear that the worst is behind you and that you will be back running soon. It sounds like you made a good decision with the surgery rather than staying injured and frustrated for who know how long.

From scottkeate on Sat, Mar 09, 2013 at 14:22:57 from 71.199.4.146

Good to hear you you're feeling good about the direction. Sounds like you could've been fighting that darn ITB forever. Way to trust yourself and do what you felt was best. I'm looking forward to a rejuvenated, hungry Ben in a few months of steady, patient training :-)

From Ben VanBeekum on Sat, Mar 09, 2013 at 15:23:17 from 67.169.244.46

Thanks Fritz and Scott this whole ordeal has been crazy in itself. Really I am just so excited to train again and just get out on the roads and get my daily ZEN!

From JPark on Sat, Mar 09, 2013 at 17:31:00 from 174.52.34.169

Good update Ben. Great to see that things are progressing and that you feel good about your decision to have the surgery. Be careful as you work back into things, but channel this experience to re-invigorate you and give you the motivation to reach new heights. You'll be throwing down that sub-2:25 in know time.

From jtshad on Wed, Mar 27, 2013 at 14:26:21 from 141.221.191.225

Hope the recovery continues to go well. looking forward to seeing you back on the roads. Keep being smart and you will find your mojo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minutes on the bike @Snap Fitness. Knee felt better today then yesterday. Back home icing and enjoying some NBA basketball.

Weight: 172.00
Comments
From RileyCook on Mon, Mar 11, 2013 at 09:00:07 from 132.3.57.80

What NBA game were you watching, because there's no way you could have been enjoying the Jazz! Oh wait, you're a lame Lakers fan! Traitor!!!

Glad to hear the knee is doing better...six more days until running?

From Ben VanBeekum on Mon, Mar 11, 2013 at 20:28:07 from 216.206.44.14

Actually I was enjoy

From Ben VanBeekum on Mon, Mar 11, 2013 at 20:29:58 from 216.206.44.14

Actually I was enjoying the Lakers. Oh by the way isn't it great to know the lakers are beating the Jazz out of the last playoff spot? Anyways 5 more days because today is Monday.

From SpencerSimpson on Fri, Mar 15, 2013 at 20:08:16 from 50.73.45.89

Laker's fan...love it...glad to see ya getting back brotha...

From Ben VanBeekum on Sat, Mar 16, 2013 at 01:22:39 from 67.169.244.46

Thanks Spence! Rehab is going great, biked about 35 miles this week and hit the pool for 60 minutes and did 200 meters of water running, which killed me by the way, and got 1600 meters of swimming in. Dr. Says 4 more weeks though til I can hit the pavement unfortunately. But I will keep busy in the mean time. Goal is Des News Marathon in July for the comeback!

From Jon on Sat, Mar 16, 2013 at 05:34:04 from 67.170.106.4

Wait, you're a lakers fan?

[removing from friend list...]

Actually, I couldn't care less about the NBA but I'm definitely not a fan of the Lakers. But to each their own

From Jon on Sat, Mar 16, 2013 at 05:34:15 from 67.170.106.4

:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

45 minute bike ride followed by 1 mile run.

mile was in 8 min 30 seconds.

Weight: 0.00
Comments
From RileyCook on Tue, Mar 26, 2013 at 09:58:06 from 132.3.57.78

Wahoo!!! No pain in the knee. Great news Benny Van.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

45 minute on the trainer roughly 16 miles

followed by 1 mile run. Knee a little sore by the incision but hopefully that is normal.

Thinking of cutting the bike down more, as the running increases, don't want to overdue it.

Mile was in 8:30, have to start somewhere, I just know its going to be a tough comeback but in it for the long haul!!!

NIKE FREE 3.0 BLACK Miles: 1.00
Weight: 0.00
Comments
From RileyCook on Tue, Mar 26, 2013 at 17:40:25 from 65.130.68.80

No narrative? Just 1 mile easy. How was the knee? Good still?

From Ben VanBeekum on Wed, Mar 27, 2013 at 00:18:29 from 67.169.244.46

My phone won't let me update, knee is sore today, not sure if that is normal or not. Probably normal, due to no intense pounding in over 5 weeks. Will ask the PT tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Ran 1 mile with my boy Jaerdan then off to PT for 60 minutes of pain

LUNARGLIDE 4 ORANGE Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 minutes of physical therapy

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.400.000.000.002.40

Run on the TM, Knee felt really good today! Farthest run this year that the knee didnt hurt. So PT said that I can go every other day for 20 minutes and judge by the soreness or pain the next day. If pain is gone the next day I can slowly ramp up the mileage again. But runs every other day will be the key for the next 4 to 5 weeks.

LUNARGLIDE 4 ORANGE Miles: 2.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.550.000.000.002.55

LUNARGLIDE 4 ORANGE Miles: 2.55
Weight: 0.00
Comments
From Holt on Mon, Apr 01, 2013 at 16:08:44 from 67.2.244.110

Hooray! Running or cross training?

From Ben VanBeekum on Mon, Apr 01, 2013 at 16:11:04 from 216.206.44.14

Running man! Knee is good, just need to build back up slowly.

From Holt on Mon, Apr 01, 2013 at 16:14:52 from 67.2.244.110

Take it super easy... Stoked to see you out going again!

From Ben VanBeekum on Mon, Apr 01, 2013 at 16:41:27 from 216.206.44.14

Thank you sir! It feels good to run again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.000.000.002.75

Ran for 20 minutes today, followed by 1 hour of physical therapy @WeberState

Knee is feeling better daily, and fitness is coming too. Acutally saw some 6:30 pace on the GPS today!

Overall just grateful for all my blessings in my life.

LUNARGLIDE 4 ORANGE Miles: 2.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.150.000.000.004.15

30 minute run on the TM!! Longest run since the IT band surgery! Knee felt great, didn't hurt, just a little inflammation after the run. 

LUNARGLIDE 4 ORANGE Miles: 4.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

34 minutes on the TM, again the knee is getting better daily. I feel that the beast that was a head of me is getting smaller and smaller. Hopefully in 4 more weeks the speed workouts will be on there way!

NIKE PEGASUS 29+ Miles: 4.50
Weight: 0.00
Comments
From Fritz on Sun, Apr 07, 2013 at 13:37:54 from 65.100.192.74

Great to hear Ben! How did the Doc determine that you needed the surgery? I am now officially on the bench with ITBS and there is no end in site. This week I am trying a cortisone shot and acupuncture and continuing with PT.

From Ben VanBeekum on Sun, Apr 07, 2013 at 16:10:38 from 216.206.44.14

Ya I feel for you Fritz, that injury is something I don't wish upon anybody! Cortisone will definitely mask the pain and might even eliminate your pain permanently. As of surgery the Dr. did it when I was ready for it. I felt like I was going backwards daily also, so i just made a phone call and got in 4 days later. As you know make sure it's your last resort if surgery is the route you want to go. Sorry I hope that helps a little. Good Luck!

From SpencerSimpson on Mon, Apr 08, 2013 at 15:42:15 from 69.20.170.106

good to seeing you log some miles bro. see ya this summer...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

Man another successful run! I think the only thing that is hurting now is my lungs! Man is this what it feels like to run again? and I am not even at 60 minutes daily! Hope the breathing and muscle memory comes back soon.

avg pace 7:05 min/miles

LUNARGLIDE 4 ORANGE Miles: 4.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.700.000.000.002.70

20 minutes of running on the TM. Its time to start working in running to an everyday thing. Its going to be a process but glad that I can build and work back and hopefully get to where I was before.

 

 

NIKE PEGASUS 29+ Miles: 2.70
Weight: 0.00
Comments
From Rob Murphy on Wed, Apr 10, 2013 at 13:23:26 from 163.248.33.220

You'll get back quicker than you think Ben. Just be consistent but don't push things too fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Easy out and back on the Trails above Weber State.

8 min/miles

LUNARGLIDE 4 ORANGE Miles: 5.50
Weight: 0.00
Comments
From RileyCook on Fri, Apr 12, 2013 at 09:42:45 from 132.3.45.79

Good to see you getting in daily runs. You'll killing me on miles this week!

My only thought here is that the trails and the uneven surface may not be the best for a recovering knee...just a thought. I think our run on the trails 2 weeks ago on Saturday is what caused the current knee pain I'm experiencing.

From Ben VanBeekum on Sat, Apr 13, 2013 at 21:52:02 from 64.197.96.194

Riley I agree with you on the knee to a certain degree. I think with the muscle that I lost around me knee from surgery. And I might be wrong, but, I think a good slow run on the trails will help build that stability back up. I hope your knee is feeling good, I have been meaning to call you and see what was up since I havent seen a post from you all week. I hope your doing okay and pray for a quick and fast recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Easy run on the TM in Boston Mass.

NIKE PEGASUS 29+ Miles: 3.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Good solid run on the TM, started slower @ 7:44 pace and finished the last mile @ 6:55 pace.

Avg pace 7:28 min/miles

NIKE PEGASUS 29+ Miles: 6.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

North Ogden Loop. 

NIKE PEGASUS 29+ Miles: 6.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

North Ogden Loop.

Knee hurt a little today, but managed! 

LUNARGLIDE 4 ORANGE Miles: 6.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.660.000.000.006.66

6.66 miles is how I felt the entire run. Felt like I was running through HELL!! Being out of shape sucks!

7:40 min/miles 

NIKE PEGASUS 29+ Miles: 6.66
Weight: 0.00
Comments
From Rob Murphy on Sat, Apr 20, 2013 at 14:35:25 from 24.10.249.165

6.66! You were running through hell.

From Matt Poulsen on Sun, Apr 21, 2013 at 17:40:54 from 98.202.242.213

Glad to hear you are progressing well, Ben! Great news!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

LUNARGLIDE 4 ORANGE Miles: 6.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

Man good to get out with the guys this morning. Solid group of runners, Ken, Bret, Bryant, Jon, Ortega. I got dropped after 2 miles but Jon was nice enough to stay back with me. Cant say enough how bad it sucks to be out of shape. Can't wait til running is enjoyable again.

NIKE PEGASUS 29+ Miles: 7.30
Weight: 0.00
Comments
From RileyCook on Mon, Apr 22, 2013 at 13:49:58 from 132.3.45.80

No invite for me! What's up with that? Nice run, looks like you're getting your daily mileage up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Met up with Riley, Jace and Bryant at the 31st parkway. Guys were nice enough to hold back and take an easy day for me. Loved the company on the run, it has been way to long. 

 

 

NIKE PEGASUS 29+ Miles: 7.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Felt good today! First day that I actually felt runner again. Stride felt relaxed and efficient. Still have a long ways to go, but good to be out running.

 

avg pace 7:10 min/miles 

NIKE PEGASUS 29+ Miles: 7.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.050.000.000.007.05

Ran with Jon from his house this morning. Started out climbing up to the canal rd. headed east for a bit then came right back. Legs didnt feel so good today. I have a feeling that my running will be up and down for awhile until I get my legs back and use to the daily mileage.

 avg pace 7:48 min/miles

NIKE PEGASUS 29+ Miles: 7.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Nice hot run in the mid afternoon!! Legs were feeling good today! Crazy how yesterday I can feel so crappy and heavy and today feel so good. Around 3.5 threw in a 5:38 mile split. I think this is the fastest mile I have ran this year. So good to see that I have some speed in my legs, hopefully my legs will come back sooner than later so that 5:38 pace will start feeling easy. By the way it is such a nice day!

avg pace 6:58 min/miles 

LUNARGLIDE 4 ORANGE Miles: 7.00
Weight: 0.00
Comments
From SpencerSimpson on Sat, Apr 27, 2013 at 16:58:57 from 50.73.45.89

you are bouncing back nicely. Glad to see ya progressing...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Met with Jon Heslop today at my place to head out for our 7 miler. Did the usual normal loop up into North Ogden. Both of us were feeling pretty good today. First time since coming back from surgery that I wasn't feeling heavy on a 7 mile run, and Jon was saying the same thing. He had about the same time off as me due to excess fluid in his achilles tendon. We both decided that one more week at the daily mileage of 7 then next week we will bump it up to 8.

avg pace today 7:05 min/miles 

LUNARGLIDE 4 ORANGE Miles: 7.20
Weight: 0.00
Comments
From jtshad on Tue, Apr 30, 2013 at 12:28:39 from 141.221.191.225

Nicely done, good to see you working you way back smartly. Nice to have someone to go through it with too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.000.000.007.50

Met with Jon from his place. Headed east into North Ogden. about half mile in we saw about 8 deer and stopped and watched them for about a minute then went on our way. I made an well needed pit stop to hit the bathroom. From there headed east to the canal rd and made our way back west to the weber high track. There we did a 1 mile temp run, haha! Its all I am good for right now. Hit a 5:44 mile, then jogged back to Jons place. Another good solid run, and again no knee pain today, just minor inflammation still. I think that will subside in time.

LUNARGLIDE 4 ORANGE Miles: 7.50
Weight: 0.00
Comments
From Logan Fielding on Tue, Apr 30, 2013 at 23:39:00 from 74.211.12.125

Ben,

It will be fun to see you. Dave and I have our region track meet on Wednesday and Thursday evening in Cedar. Friday afternoon or Saturday morning would work. Let me know what you are thinking.

From Ben VanBeekum on Wed, May 01, 2013 at 13:14:33 from 67.169.244.46

Logan lets plan on Saturday for sure in the morning, depending on what the plans are for me friday afternoon I think we could maybe swing that also. I will call you Friday morning next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Wasn't going to run today, came down with some type of stomach bug and my knee was a little swollen(not hurting), but decided that I would just go 30 minutes. All the times in the last six months when I wanted to go and I couldn't came across my mind today. So why not....

 

NIKE PEGASUS 29+ Miles: 4.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, caught some type of food poisoning yesterday. Hit me hard during work ended up coming home and fell asleep at 6:30 and didn't wake up til 9:00 this morning. Feeling a little better but way weak, hopefully get some miles in tomorrow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.020.000.000.008.02

Easy 60 minute run on the TM. Stomach felt way better today, definitely think I had some type of food poisoning, glad that is gone and done.

 

LUNARGLIDE 4 ORANGE Miles: 8.02
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Met with Jon and his brothers from Jon's house. Headed to the canal road and headed west to the the Elk Farm, got to the gait where normally they have it fenced off because of the elk. But they have it opened back up, so Jon and I ran to the Parson gravel pit and then headed back. Pretty cool to see the elk up close, the entire herd was running with Jon and I. On our way back we put in a surge around 5:50 pace. Besides being sick this week, it was a pretty sold week, roughly back to half my mileage that I was at before my knee surgery. I give it at least 6 more weeks to be back to normal mileage, cant wait til I can hit some marathon paced miles again and shoot for that sub 2:25 in St. George. Also starting track workouts in a couple of weeks, cant wait to get the euphoria back! It has been way to long!

NIKE PEGASUS 29+ Miles: 8.10
Weight: 0.00
Comments
From RileyCook on Sat, May 04, 2013 at 11:22:39 from 65.130.68.80

Nice run. It's coming right along. You'll be back to full speed in no time. Your patience has been really admirable. Tell Jon he needs to start using his blog again now that he's running!

Let's do a morning run sometime this next week!

From Matt Poulsen on Sat, May 04, 2013 at 15:16:13 from 98.202.242.213

So glad you are healthy, Ben! You are being wise. Keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran on the TM today. Aound 20 minutes into the run through in a 10 minute surge around 6 minute pace. Felt good for the most part; I have a long ways to go to just even get back to 2:25 marathon pace. Glad I have to October to get my legs back.

 

Avg pace 7:00 min/miles

LUNARGLIDE 4 ORANGE Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another easy run on the TM. Need to start waking up early so I can get outside. But that also requires going to bed early and that isn't happening any time soon.

avg pace 7:15 min/miles

NIKE PEGASUS 29+ Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Met with Jon and Riley @ 545 @ Lees market in North Ogden, headed up to the canal for a nice simple run.

 

avg pace 7:14 min/miles 

NIKE PEGASUS 29+ Miles: 8.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.000.0010.85

Met at Clydes house in St. George. Bright and early run 515! Did it this early for Logan to come but he decided to take the easy way out and just sleep through his alarm ;)

pace was conversational and good to catch up with Clyde

 

avg pace 7:27 min/miles 

LUNARGLIDE 4 ORANGE Miles: 10.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

28 mile bike ride with Clyde around Washington. Did some miles on the IronMan course, what a beast of a ride. I can see why its the hardest ironman in the world.

 

4 miles running after the bike ride @ 6:47 min/miles 

LUNARGLIDE 4 ORANGE Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.000.000.005.05

Was going to meet with Steve Hooper, Logan Fielding and crew from STG running center. But with the bike ride, running, golfing, swimming with my kids I was beat and needed the rest. So opted to sleep in and went for an easy 5 mile run around the condo. Glad I didnt go, my legs were pretty heavy from the last couple of of days.

 

avg pace 7:22 min/miles 

Pearl Izumi N1 Miles: 5.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Met with Ken and Riley from 31st street parkway and did a 5 mile out and back. Think this was my fastest 10 mile run since January 1st! So legs are coming around and my confidence is growing daily. 

I officially hired Riley Cook as my new Coach/Nutritionist for a hefty price(things just come cheap these days!) So I expect myself with the help of my new coach of course to be in 2:25 marathon shape by STG. #crossedovertothedarkside

 

Avg pace 6:58 min/miles 

Pearl Izumi N1 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run with Jon from my place, did a flat loop through Harrisville. Felt a little dehydrated today on my run, probably from the hot weather yesterday. So need to make sure I am on top of my fluids especially today. Doing my first track workout tomorrow since surgery. Probably going to do 12X200, something simple and short just get the legs moving. I will ask Coach Cook though to see what he thinks.

 avg pace 7:30 min/miles

LUNARGLIDE 4 ORANGE Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.810.001.000.0012.81

Met @ Jon's house with Bret and headed up to the canal rd. Ran to Parson's Gravel pit and turned back around. Good solid run, couple of 8 min miles climbing up to the trail then sub 7 min pace the rest with the last 2 miles roughly at 6:15 pace.

Going to double before work. Small workout with some 200 repeats.

 

P.M

1 mile warm

8x200 meter repeats w/200 jog

1 mile cool

Felt good for my first workout since the knee surgery, I have along ways to go but glad I have til October be back into shape.

Pearl Izumi N1 Miles: 12.81
Weight: 0.00
Comments
From RileyCook on Thu, May 16, 2013 at 09:35:54 from 132.3.45.78

Look at you on the front page of the mileage board! How did the 200s feel?

From SpencerSimpson on Thu, May 16, 2013 at 09:57:21 from 63.82.19.2

dude, you are back...nice to see you're cruising already...

From Ben VanBeekum on Thu, May 16, 2013 at 12:24:17 from 67.169.244.46

@Riley- They were at 34-35 pace. Right where I wanted for my first turn over for the year.

Spencer- I wouldnt say I am back, I have a long ways to go. But seriously feels good to step on a track again to do a workout.

From SpencerSimpson on Thu, May 16, 2013 at 12:26:17 from 63.82.19.2

you're back. shut your mouth and run :)

From Ben VanBeekum on Thu, May 16, 2013 at 12:37:48 from 67.169.244.46

Spencer- Haha! Done deal!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Loop through North Ogden on the Canal Rd. Nice and cool morning today, feel blessed to be out running.

LUNARGLIDE 4 ORANGE Miles: 8.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Been working on my deck in the backyard, its all I could fit in.

 avg pace 7:24 min/miles 

Pearl Izumi N1 Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Met up with Jon @ Rainbow Gardens today to start a bike ride up the Ogden Canyon. But that was shut down fast by Highway Patrol. So rode down the parkway for a couple miles and then on the way bike I took a nasty spill on the bike. Think I broke my wrist or sprained it very badly. Can't move my arm above my head without pain and major bruising on my hip. So needless to say the bike ride was cut short and so Jon and I drove to the Ogden Finish line to cheer on my brother and friends. Ran a half mile up on grant avenue and came bike.

Was going to run later but I have gotten pretty sore as the day has gone on, hopefully by monday I will be good to go. So anyway I have decided that I am ready to train again with intensity. I have looked up and down on workouts that I have done since 2009 and I think I have in mind a pretty good schedule to gradually introduce and get me to where I need to be for STG. But first my weight needs to come back down to 148, as of right now I am at 166. Which is good because I was at 174 a month ago, also I need to be on top of my mileage and build back to high 70 to low 80 mile weeks. Which is coming it will take about 6 more weeks to get there. So here is to happy training, begins Monday!

Altra Instinct Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

20 minute warm

4 mile marathon pace tempo

splits 6:00, 5:56; 5:53; 5:50

15 min cool

Good first tempo run for myself, happy with the results. 

Pearl Izumi N1 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

solid run with Ken Riley, Jon and Bryant on the 31st st. parkway

LUNARGLIDE 4 ORANGE Miles: 8.80
Weight: 0.00
Comments
From SpencerSimpson on Tue, May 21, 2013 at 19:09:32 from 63.82.19.2

good to see the miles bro...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

A little over 10 broken up miles. Had to stop for 20 minutes to help my son get off to school and then the dish guy came to help set up my television. Needless to say I managed to get in a little more mileage then Riley Cook today.

NIKE PEGASUS 29+ Miles: 10.15
Weight: 0.00
Comments
From AngieB on Wed, May 22, 2013 at 12:37:17 from 174.251.19.24

10.15 is the mileage today that's exactly what I did this morning haha.

From Ben VanBeekum on Wed, May 22, 2013 at 15:47:00 from 159.212.71.200

Hey you beat Riley too, that is awesome! I think what ever Riley does during the week I am going to do, 1/10th more just so I have higher mileage then him from here on out. ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.550.000.003.009.55

TRACK WORKOUT

21st pond with Ken Richardson

3.20 warm up with 4x100 meter strides

10X400 @ goal 72 pace w/64 second rest

splits-71; 72; 71; 71; 71; 71; 71; 72; 74; 68

4X200 meter @ 34 pace

2.35 cool

Good to have Ken there with me, pushed me beyond what I was planning. At the start was thinking 6X400 @ 76-78 pace. Ken said, I think you can do better then that, shoot for 72 and go from there. So glad I did, not bad for first major workout in a little short of 7 months! 

Total Mileage-  9.55

Pearl Izumi N1 Miles: 9.55
Weight: 0.00
Comments
From RileyCook on Thu, May 23, 2013 at 09:10:36 from 132.3.45.78

Very solid Benny Van! You'll be back to top form in no time.

From SpencerSimpson on Thu, May 23, 2013 at 10:10:23 from 63.82.19.2

wow...that didn't take long. love it...

From Trevor Baker on Fri, May 24, 2013 at 16:31:01 from 205.127.241.18

hey just browsing.. That's a good workout right there! Carry on! I'm sure there are more great workouts to come!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.610.000.000.009.61

Easy afternoon recovery run, legs feel pretty good from yesterdays workout.

good sign for things to come.

 

avg pace 7:12 min/miles

NIKE PEGASUS 29+ Miles: 9.61
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.800.000.000.0014.80

Early morning long run with Ken, Riley, Bret Hales, Bryant, Albert at the start and met Jon and Taylor Monson half way. Started on top of the 46st trail head and climbed to for a little over a mile then began to head north on the Bonneville shore line trail into North Ogden and headed to my house where we finished. I felt heavy the entire run, probably due to the fact its m 1st 60+ mile week this year and had 2 quality workouts.

Felt really good to have this run done even though I ran solo for most of the second half. Just taking things day by day.

LUNARGLIDE 4 ORANGE Miles: 14.80
Weight: 0.00
Comments
From JPark on Sat, May 25, 2013 at 23:51:09 from 174.52.34.169

Nice week Ben. Great to see you on the up-and-up!

From Ben VanBeekum on Sun, May 26, 2013 at 17:55:58 from 216.206.44.14

Thanks Justin!

From Matt Schreiber on Sun, May 26, 2013 at 19:32:27 from 66.17.102.185

Nice finish to a great week. Great workout on Thursday, too. You really hammered on those 400's!

From Matt Poulsen on Sun, May 26, 2013 at 20:07:32 from 98.202.242.213

Great week, Ben! Very fun to see you getting in shape!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

Normal loop through North Ogden and on the Canal Roads.

Beautiful morning for a run!

Pearl Izumi N1 Miles: 10.02
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.553.002.001.009.55

3-2-1 Breakdown

So I wasnt able to go with the guys to do the workout this morning, due to the fact that my wife is running now and is doing STG Marathon also. So are running schedules are a juggling act until we get things figured out. Bummed that I missed the workout though, sounds like there was a group for pacing options.

Anyway I saw that Ken did a 3-2-1 breakdown and for some reason that felt like the workout for me today. So for the 3 mile I started off from last weeks fastest mile from my Aerobic Builder and went from there.

Workout

5:47; 5:43; 5:39

3 min jog/walk

5:30; 5:27

3 min jog/walk

5:13

1.20 mile cool

Workout went better then I thought, I can see and feel my fitness coming back weekly. I have along ways to go to get where I want to be, but glad things are moving forward.

Pearl Izumi N1 Miles: 9.55
Weight: 0.00
Comments
From SpencerSimpson on Wed, May 29, 2013 at 15:37:07 from 63.82.19.2

wow...must be the pearl izumi :)

From Matt Poulsen on Wed, May 29, 2013 at 20:24:15 from 98.202.242.213

Here comes Ben! Nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Easy run through pleasant view on the canal rd. Legs felt a little heavy from yesterdays workout and so I just took it nice and easy today.

 avg pace 7:32 min/miles 

NIKE PEGASUS 29+ Miles: 10.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.004.0010.35

TRACK WORKOUT/LADDER up/down

400-800-1200-1600-1200-800-400 

So it was really tough to get out the door to do a track workout solo. The guys were doing a workout out at 21st pond,  really wish that I could've made it happen, but when 2 people in the house are training for a marathon sacrifices need to be made. But I think the wife and I have the confusion settled and training mornings in place so hopefully no more confusion

So anyway I did the Ladder workout. Ken suggested it last week and said to stay @ 78-80 pace through the workout because it will get harder as I go. So that was the plan

Workout 

400-75 w/90 sec rest

800-2:36 w/2 min rest

1200-3:56 w/2:30 rest

1600- 5:20 w/3 min rest

1200- 3:56 w/2:30 rest

800- 2:36 w/2 min rest

400- 74 (workout done)

Warm up and cool down was 6.35 total miles 

 The whole entire run felt heavy, after a mile on the warm I was just thinking of doing a 30 min run and calling it quits for the day and hit a hard workout on Saturday with everyone, but  glad I gutted it out. Just want to know when running will feel good again, instead of feeling like work!

Pearl Izumi N1 Miles: 10.35
Weight: 0.00
Comments
From RileyCook on Thu, May 30, 2013 at 13:10:01 from 132.3.45.78

Well done Benny Van! I was feeling pretty heavy myself this morning, but usually once I get into the workout I realize most of the heaviness is just because it's early in the morning. Not sure what time you ended up going but that could be a factor. My body needs a few miles and some faster pace before the legs "wake up".

You're looking great though. I'd say ahead of the schedule I thought you'd be on.

From AngieB on Thu, May 30, 2013 at 13:34:48 from 159.212.71.77

Nice Job Ben! Way to do such a great workout solo.

From Ben VanBeekum on Thu, May 30, 2013 at 14:44:23 from 216.206.44.14

Thanks guys! Riley I should be solid for Tuesday, Thursday and Saturdays from here on out.

From Matt Poulsen on Sun, Jun 02, 2013 at 21:08:40 from 98.202.242.213

Nice work, Ben! Impressive! You are improving fast. Very happy for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

8.20 miles on the TM

 

P.M. 

25 mile bike ride with Jon around plain city

LUNARGLIDE 4 ORANGE Miles: 8.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Met with Jon, Riley, Albert, and Jason Holt( new to the group) at the 21st pond in Ogden. Ran 3 miles with Riley and Jason then they took off to do a tempo run. Albert, Jon and I stayed back and ran roughly 6:45 avg for the run. Did a few pick ups in the last 6 miles.

Good solid week again, 60+ mileage with 2 workouts! Now hopefully I can start losing some weight quicker!

 

Ran 1 mile with my boys, going to count it!

Pearl Izumi N1 Miles: 12.00
Weight: 0.00
Comments
From SpencerSimpson on Sat, Jun 01, 2013 at 11:06:10 from 63.82.19.2

The Comeback...Love it...and its happening...

From Trevor Baker on Sun, Jun 02, 2013 at 21:00:03 from 174.27.192.123

What a great consistent and smart training week! You'll be back in sweet shape in no time!

From Ben VanBeekum on Mon, Jun 03, 2013 at 09:33:39 from 67.169.244.46

Thanks Trevor and Spencer!

Trevor good luck on Saturday at the UV Half! Should be there watching.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.070.000.000.0010.07

Easy run on the TM. Catch shake being so exhausted in the mornings to get up and run, really need to get off swings at the hospital.

NIKE PEGASUS 29+ Miles: 10.07
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.704.001.500.009.20

TRACK WORKOUT

 2 mile warm up

2x2 mile @ around pace 82-84 pace

splits 5:33;5:30 (4 min rest); 5:27; 5:24 (4 min rest)

2X1 mile @ 78 pace

splits, 5:13; got about half mile on the second one and was done. 2:35 for the 800.

cooldown

good overall workout, wish I could have finished it out, but got what I needed to accomplish. Legs are coming and will be 100% in due time.

cooldown


Pearl Izumi N1 Miles: 9.20
Weight: 0.00
Comments
From Matt Poulsen on Wed, Jun 05, 2013 at 20:07:28 from 98.202.242.213

Nice work, Ben!

From SpencerSimpson on Wed, Jun 05, 2013 at 21:07:57 from 68.89.232.25

impressive how fast you are coming back. Love it. Look forward to having you back out...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Easy run on the canal rd in north ogden. Ran with shirt of and you know what I think I got a tan! You know what I did,  I did get a tan.

Pace was 7:28 min/miles legs are way heavy from yesterday, followed up by at 10 minute ice bath. 

LUNARGLIDE 4 ORANGE Miles: 10.20
Weight: 0.00
Comments
From RileyCook on Wed, Jun 05, 2013 at 19:11:09 from 65.130.87.168

Good mileage Benny Van...good mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.002.0010.20

TRACK WORKOUT

3 mile warm up with 4X100 meter strides @ 60%, 70%, 80%, 90% effort

16X200 @ 32-34 pace w/ 200 meter jog

splits- 35, 34, 32, 33, 32, 33, 33, 33, 34, 33, 34, 34, 33, 33, 34, 32

3.15 cool down

I love this workout and love building the volume on the 200. I feel for myself at this time of the year this workout will help establish my turnover quicker and hopefully pay dividends come October. 

Pearl Izumi N1 Miles: 10.20
Weight: 0.00
Comments
From Trevor Baker on Fri, Jun 07, 2013 at 16:57:32 from 174.27.192.123

That's a good little workout. Shocks the system without too much effort. Nice work

From Matt Poulsen on Sun, Jun 09, 2013 at 09:23:05 from 98.202.242.213

Nice work, Ben! Keep it rolling. Here comes the machine!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Legs were pretty tired today, so cut my run to 40 minutes. Hoping to get in my longest run of the year of 16 miles today. Might need all the energy that I can get.

NIKE PEGASUS 29+ Miles: 5.50
Weight: 0.00
Comments
From SpencerSimpson on Sat, Jun 08, 2013 at 14:05:26 from 216.63.106.159

you're looking great Ben. keeping it going...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

Met with Jon from my place and did an out and back run in North Ogden. 

Like this run because the first seven is flat with some good climbing up to the canal and then the last half is mostly down with a flat finish.

around mile 7 we through in a 3 mile tempo. My overall thought was to hit roughly 5:35 to 5:40 pace that would be good. Well first mile was 5:32 and just got quicker from there.

splits. 5:32; 5:23; 5:19. Felt really good and confidence is through the roof! I know its only 3 miles, but gives me a better gage now on where fitness level is at now. Good things are coming I just know it.

 

Pearl Izumi N1 Miles: 14.00
Weight: 0.00
Comments
From RileyCook on Sun, Jun 09, 2013 at 12:48:02 from 65.130.87.168

It must be those Pearl Izumi Shoes! Nice run Benny Van. I think I will go hard next on Wednesday if I get over this cold by then (it's worse today than it was the last two days...sigh). Let me know if you want to join.

From Ben VanBeekum on Sun, Jun 09, 2013 at 23:15:12 from 67.169.244.46

I am in Wednesday, that will actually work out perfect! Better than Tuesday this week.

From RileyCook on Mon, Jun 10, 2013 at 20:12:09 from 208.54.4.157

Ok. Sweet. I'll let you know where we're meeting when we get it worked out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Easy run today. A little warm out, weather says its going to be 100 Degrees today, man that came fast! But no complaints, would rather run in heat than bitter cold weather!

 

avg pace 6:58 min/miles 

NIKE PEGASUS 29+ Miles: 10.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.000.009.85

Good morning. My brother just got hired on at Fremont High and he is now one of the coaches for cross country. So he asked me to come out and help out with track workouts once a week. Good times, love the individual and team accomplishments with cross country. Hopefully the kids liked the workout and they will show up again next week.

Did some warmups with the kids and then after the workout was over I just ran home. Pretty cool weather today compared to yesterday.

avg pace 7:05 min/miles

LUNARGLIDE 4 ORANGE Miles: 9.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.200.000.000.000.20

Went to go run today and just didn't feel good about it. For some reason my knee was really sore and my legs just felt really tired and fatigued. They have been feeling like this for the last 2 weeks. So anyway just listening to my body, came home mowed my lawn and did some stretches for my knee. Will attempt a workout tomorrow hopefully.

 

Pearl Izumi N1 Miles: 0.20
Weight: 0.00
Comments
From Trevor Baker on Wed, Jun 12, 2013 at 12:28:59 from 155.99.200.105

way to be smart! sometimes, you just need a day or so to reset things.

From Ben VanBeekum on Wed, Jun 12, 2013 at 13:14:18 from 67.169.244.46

Trevor I agree, before I got hurt I pretty much ran through any pain and got carried away just to hit the mileage for the week. Now, I have to be smarter and know that a rested body is better than a fatigued one.

From RileyCook on Wed, Jun 12, 2013 at 13:32:23 from 132.3.57.81

Pansy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.004.000.7513.00

TEMPO RUN/200 meter hill repeats

3.10 mile warm with 3X100 meter strides

4 mile tempo- splits- 5:32; 5:33; 5:34; 5:29

jog for 4 minutes

6X200 meter hill repeats

splits- 40, 39, 40, 40, 40. 42; 35

about 4.50 mile cool

ran with Jon and Mark 

Pearl Izumi N1 Miles: 13.00
Weight: 0.00
Comments
From Trevor Baker on Thu, Jun 13, 2013 at 20:21:25 from 174.27.192.123

Solid... 4th of July 5k's here we go!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

Easy recovery run from my house today with Jon. Planning a double today, think I am ready to try those again...... We'll see how it goes.

NIKE PEGASUS 29+ Miles: 9.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Easy run with Riley and Jon through the wonderful city of North Ogden

LUNARGLIDE 4 ORANGE Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.150.000.000.0012.15

Met up with Bret at the North Ogden Nature Center and headed up on to the trails. Pace was easy and exactly what I needed for a Monday.

 

P.M.

4.10 miles easy. Had some extra time before work so snuck on to the TM for 30 minutes.

LUNARGLIDE 4 ORANGE Miles: 8.05Pearl Izumi N1 Miles: 4.10
Weight: 0.00
Comments
From SpencerSimpson on Mon, Jun 17, 2013 at 12:24:42 from 63.82.19.2

hey you and the ogden gang need to come do some long runs with us soon...

From RileyCook on Mon, Jun 17, 2013 at 12:35:47 from 132.3.57.78

Spence, you mean you would love to come up and join the Ogden crew for a long run soon? Haha.

From SpencerSimpson on Mon, Jun 17, 2013 at 13:41:21 from 63.82.19.2

@Riley...you know what you are right...I am going to have the AD schedule a home and home with yall :) Let's get the schedules lined up

From RileyCook on Mon, Jun 17, 2013 at 14:53:47 from 132.3.57.78

Spence, we're going to have to do to you what BYU did to USU...2 for 1. No home and home. Sorry ;-)

From Ben VanBeekum on Mon, Jun 17, 2013 at 17:43:38 from 216.206.44.14

Stop it both of you! This is getting ridiculous! Agreed with Riley, is Ogden boys only do 2 for 1 specials.

From SpencerSimpson on Mon, Jun 17, 2013 at 18:34:19 from 63.82.19.2

@Riley, due to length of statues the evidence cannot be used. I appreciate the argument but at this time Judge Simpson will not allow this as admissible. I am not a judge/attorney but I did stay at a Holiday Inn Express last night! Hook 'em!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.003.007.80

2.20 mile warm

12X400 w/80 second rest

splits-73, 71, 71, 73, 73, 74, 76, 74, 74, 76, 74, 73,

2.10 mile cool

Man today wasn't one of my best days for a workout. Just didnt have the consistent 70-71 pace in my legs today. Just felt heavy and tired and heart rate was threw the roof the whole workout. I started out with 60 second rest then around the 4th interval i had to go to 80 seconds and slow the pace up a little bit.  I told Bryant I feel like my body is in a breakdown period right now and hope that in a couple of weeks I will start to feel stronger.

total miles today-7.80 

Pearl Izumi N1 Miles: 7.80
Weight: 0.00
Comments
From AngieB on Tue, Jun 18, 2013 at 10:16:03 from 65.130.64.130

Haha we did the exact same workout and mileage today. Too funny.

From SpencerSimpson on Tue, Jun 18, 2013 at 11:39:11 from 63.82.19.2

good workout Ben. This effort will make two weeks from now easier. You the man...

From RileyCook on Tue, Jun 18, 2013 at 12:45:20 from 132.3.57.82

Yesterday's double that you did likely played a role in the sluggishness. Your body isn't used to doubles anymore and it's hard to go hard the next day. I wouldn't worry too much about today's slower pace; it's still a good stimulus.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Nice easy run in the fat burning zone. Wasnt in hurry to get places today, just enjoyed the run.

avg pace 7:18 min/miles 

NIKE PEGASUS 29+ Miles: 10.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles. Was so busy today by the time I got out to run it was 7 o'clock at night and my legs were just jello. Not used to running at night I guess, so anyway made it nice and easy today.

avg pace 7:10 min/miles 

LUNARGLIDE 4 ORANGE Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.205.000.000.006.20

 Ragnar

1.20 warm

 Marathon paced tempo

splits- 5:45; 5:46; 5:46; 5:43; 5:43

pace felt good and relaxed, but still have along ways to go to hold 5:40ish pace for 26 miles. Definitely a rebuilding year for myself.


Pearl Izumi N1 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.450.000.000.0013.45

Ragnar run 2

8.10 miles @ 6:33 pace

nice easy relaxing run

Ragnar run 3

4.10 miles @ 6:07

good to know that 6 min pace feels comfortable again.

Ragnar run 4

My father pulled his groin running up guardsman's pass so I jumped out and ran the last 1.25 miles of his leg. Solid weekend of running; I also decided it was much funner to run ragnar relaxed without killing myself every run.

Taking next week off of running high miles to rest the knee and revamp and regroup the body. I have an intense 3 months of training coming in hopes of running somewhat of a decent time in STG Marathon in October.

NIKE FREE 3.0 BLACK Miles: 1.25Pearl Izumi N1 Miles: 12.20
Weight: 0.00
Comments
From bdase on Wed, Jun 26, 2013 at 09:53:18 from 67.214.231.170

It was nice to meet you at Ragnar Ben. Good to see you back at it and healing up. I hear you on the rebuilding process, that's me too this year. Keep up the great work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.002.000.0010.10

Light workout with the Boys of Fremont High.

1.80 mile warm w/strides

4X800 @ 76 pace

splits 2:30; 2:31: 2:29; 2:32

1.90  cool

total miles- 5.95

p.m

4.15 miles on the TM before work 

NIKE PEGASUS 29+ Miles: 10.10
Weight: 0.00
Comments
From Matt Poulsen on Tue, Jun 25, 2013 at 21:34:07 from 98.202.242.213

Nice running lately, Ben. Keep it up!

From Trevor Baker on Fri, Jun 28, 2013 at 02:25:36 from 174.27.209.239

Having a nice little light workout like this keeps ya fine tuned for the next! good work! Looking forward to you running well at the Cherry Days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles of running on the trails. Good run today and good to explore some new trails on the Mt. side of Pleasant View.

7:40 min/miles 

LUNARGLIDE 4 ORANGE Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. 

 Went golfing instead. 

 

Weight: 0.00
Comments
From AngieB on Fri, Jun 28, 2013 at 08:09:09 from 216.206.44.14

Hey I may come run the cherry days too on the 4th.

From RileyCook on Fri, Jun 28, 2013 at 08:18:10 from 208.54.5.220

Golf is one of the few legitimate excuses to miss a run. What'd you shoot?

From Cody on Fri, Jun 28, 2013 at 08:39:17 from 107.0.33.130

Yep, good choice.

From Ben VanBeekum on Fri, Jun 28, 2013 at 15:31:27 from 67.169.244.46

Riley we did a 4 man scramble and shot -15. Not the best to win the tournament but good times non the less.

Angie it good race. I might not be running it but will be there for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

23 mile bike ride w/Jon through Plain City.

Good week off of rest for the knee. Feel like I am ready to go and give it ago for this marathon in October. 14 week plan is set and ready to go. This is going to be interesting.......

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.004.000.008.25

 Mile Repeats at half marathon goal pace

2 mile warm with 4X100 meter strides

4X1mile @ 78 pace w/3 min jog

splits- 5:15.63; 5:12.70; 5:12.95; 5:12.87

1.50 cool 

pretty good pacing on the last 3 splits. first one I was a little slow going on the first 800 meters but managed well the last 800.

Workout felt relatively easy, so that is huge positive. Also the knee held great! So last weeks time off did what it was supposed to do. Now a couple easy runs, then my first race of the year on Thursday. Not expecting much, but its a start to something great for the fall.

 

Pearl Izumi N1 Miles: 8.25
Weight: 0.00
Comments
From SpencerSimpson on Mon, Jul 01, 2013 at 15:41:07 from 63.82.19.2

very impressive brotha. Good luck Thursday...

From Ben VanBeekum on Mon, Jul 01, 2013 at 16:02:48 from 216.206.44.14

Spencer when we going to meet up and do some long runs together? Needs to be soon.

From SpencerSimpson on Mon, Jul 01, 2013 at 16:23:29 from 63.82.19.2

no question we need to combine the groups. Lets coordinate for after the 4th. I would love to run with yall

From Matt Poulsen on Mon, Jul 01, 2013 at 20:21:30 from 98.202.242.213

Excellent work, Ben! Animal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

Coached the Fremont team today in some hill workouts. Pretty solid workout for the entire team. Way excited for the progression that I have seen in short 4 weeks of workouts. 

I warmed up 4.35 with the team and did 6 miles after.  Solid day and the legs feel fantastic even with yesterdays workout.

avg pace 6:48 min/miles 

NIKE PEGASUS 29+ Miles: 10.35
Weight: 0.00
Comments
From RileyCook on Tue, Jul 02, 2013 at 12:29:26 from 132.3.57.79

6:48 pace? That's got to be a non-running-with-Ken record for you for an easy day! Sounds like your legs did indeed feel good. Your progress is looking good Benny Van, keep it rolling.

What's this talk on your comment section yesterday about combining groups with Spencer's? You don't even run with the Ogden group anymore! haha.

From Ben VanBeekum on Tue, Jul 02, 2013 at 16:26:09 from 216.206.44.14

Riley, agreed. I sort of distanced myself on purpose. Knee was hurting pretty bad, felt burned out for some reason and was pretty close to shutting it down for the year. Had to figure some things out mentally, but I think I am back on track and hope that you will accept me back into the clan ;-)

From RileyCook on Tue, Jul 02, 2013 at 18:24:24 from 208.54.5.211

In the words of the mediocre band Creed "with arms wide open".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Easy run with Jon. Had to cut the run short because Jon had to get back for work. Probably for the best though, save some legs for tomorrow! First race of the year, dont know what to expect!

 

NIKE PEGASUS 29+ Miles: 7.40
Weight: 0.00
Comments
From Matt Poulsen on Wed, Jul 03, 2013 at 15:02:36 from 98.202.242.213

Best of luck tomorrow, Ben!

Race: Cherry Days 5K 2013 (3.1 Miles) 00:18:08, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.203.100.000.009.30

Well not much to say about this race. All I can say is that I am grateful to be able to compete again and I have alot a work ahead of me, and with that.....

Woke up and got the troops ready for the annual North Ogden 5K, we were running a little behind because the kiddos weren't cooperating so I only managed a little over a half mile warm up without any strides. So as the race began I could tell that the I was still pretty cold and the legs weren't warm yet. Gun went off and I stayed back a little behind Ken and Bret and just tried to ease into the race and go from there. Felt okay for the first half mile then started the climb up 2600 N where there was a nasty head wind. This literally through me for a loop ended up in from 3rd to 8th to the top of the hill. First mile was 6:11 which was about a minute slower then last year. When I got to the top of the hill Bret had stopped and was going to quit, he said he was going to throw up, wasn't feeling good. I said just finish the race with me, so he started running again, and managed 2nd place.  Mile 2 didnt get better either 5:46, and mile 3 again another head wind 5:55. and managed 5:25 pace for the last .10.

Crazy thing was today is that I wasnt even breathing hard, I just couldn't get to that next turnover or lactic threshold pace for some reason. It really felt like a marathon paced run. So I just enjoyed the vibe of the race, ran with some highschool kids, gave people high fives, it was just fun.

But for seriousness I do have along ways to go. I need to get some consistent training going and need to get speed back in my legs. As the race was over I ran back to run with my son Jaerdan and my wife Nikki who was pushing are 2 other little ones. When they finished I ran to the harrisville track and did 6X200 meter repeats at 33 pace

splits- 34, 33, 33, 32, 32, 33

then finished the run back to my place. Well good to back and racing, positive outlook is that I can only go forward from here! I will live to see another day

Congrats to Ken and Bret on 1st and 2nd place 

Pearl Izumi N1 Miles: 9.30
Weight: 0.00
Comments
From Steve on Thu, Jul 04, 2013 at 11:05:49 from 66.87.113.61

Good to see you back!

From AngieB on Thu, Jul 04, 2013 at 11:31:45 from 65.130.83.213

Keep your head up. You are competing against guys that have ran hard all year long. It will come. Rome wasn't built in a day. The main thing to do is to not get frustrated and keep truckin. Patience and hard work pays off:)

From Ben VanBeekum on Thu, Jul 04, 2013 at 14:10:40 from 216.206.44.14

Angie your right, mentally I think I should be with those guys but my body is like no way! Patience is a virtue and I need it badly! Thanks for the inspiration.

Steve THANKS!

From RileyCook on Thu, Jul 04, 2013 at 18:10:13 from 208.54.5.213

Its a starting point Benny Van. Don't fret too much about it. It's upward from here. And that short warm up certainly didn't help. I would've been screwed today with only a half mile warm up.

From Jake K on Mon, Jul 08, 2013 at 12:39:15 from 67.177.11.154

Rust buster. It takes some time to get the racing legs/mind back. You've been out of racing for a while... don't worry about anything other than the fact that you're back out there, and that's the biggest first step.

From Superfly on Mon, Jul 08, 2013 at 13:13:37 from 74.211.21.81

Dude at least your racing... could be worse. Glad to see ya moving in the right direction.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Recovery run today. Easy 8.40 miles then Golfing with my mom, dad and bro for my fathers Birthday. Might run again tonight we will see.

 

NIKE PEGASUS 29+ Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.050.000.000.0015.05

Met up with Jon Heslop and Logan Fielding at the mouth of Wheeler Canyon and headed up the trails up to Snow Basin then back.

Good solid run and good conversations, good to see Logan like always.

Great week of running, knee is holding up just fine, ready to pound out some more miles next week.

 avg pace today was 8:45 min/miles

LUNARGLIDE 4 ORANGE Miles: 15.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.000.000.0011.05

Easy run with Riley, Bret, Jon and Albert from 21st pond. Good morning and some cloud cover made for a good run today.

avg pace 7:11 min/miles 

NIKE PEGASUS 29+ Miles: 11.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.206.000.000.0011.20

1.65 Warm with the Fremont team with 4X100 meter strides

Workout

2X2 mile and 2X1 mile

Did this workout with the team and to me it felt like a good marathon paced workout. Never felt exerted in anyway and felt comfortable. Good sign for things to come and the legs feel great.

Splits-5:50.71; 5:40.66

2nd set- 5:44.37; 5:44.54

2X 1mile- 5:29.64, 5:45.21(last mile was encouraging to see a couple of guys on the team just dig after it and finish hard. Little slower for sure from the first split, but fatigue set in and finished hard.

finished with a 3 mile cool

Total distance 11.20 

Pearl Izumi N1 Miles: 11.20
Weight: 0.00
Comments
From RileyCook on Tue, Jul 09, 2013 at 16:23:53 from 132.3.57.79

Nice work. Just out of curiousity, how much rest did you take?

From Ben VanBeekum on Tue, Jul 09, 2013 at 17:40:33 from 216.206.44.14

Riley it was 3 min after the 2 mile repeats and 2 min after the mile splits. Probably could've had shorter rest myself. But was pacing the top boys on the team and that was there rest.

From AngieB on Fri, Jul 12, 2013 at 08:52:11 from 159.212.71.17

How is Jagger doing?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.150.000.000.0015.15

Good outing today! Ogden crew was out in the full. Riley, Ken, Bryant, Jon and Bret. MEt at the 21st pond, did a couple of laps there to wait for ken and then Headed out to Marriot_Slaterville for a 13 mile loop.

Guys were nice enough to join me on my long run today. Heading to STG for a 3 day golfing trip with the fam and didn't want to do a long run in the heat. So it was good to get it done today.

Good conversations and stories today and pace was perfect. I was right at 7:00 min/avg for the 15. 

LUNARGLIDE 4 ORANGE Miles: 15.15
Weight: 0.00
Comments
From Matt Poulsen on Sat, Jul 13, 2013 at 12:31:28 from 98.202.242.213

Nice week, Ben! You're looking great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

easy run in mesquite. 72 hole golfing trip, not much time for running this weekend.

good times for sure though.

 

NIKE PEGASUS 29+ Miles: 4.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Easy run today. Legs felt good, no complaints today

avg pace 6:59 min/miles 

LUNARGLIDE 4 ORANGE Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Easy run today. Legs had some spring in them today, first run since knee surgery that I have gone back to back runs under 7 min pace.

avg pace 6:44 min/miles 

Pearl Izumi N1 Miles: 9.20
Weight: 0.00
Comments
From SpencerSimpson on Tue, Jul 16, 2013 at 17:50:23 from 63.82.19.2

your training looks great bro. exicted for the comeback...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.256.000.000.0011.25

Aerobic Builder

3..25 mile warm

6 miles @ 6 min pace.

splits- 6:00. 5:56; 5:56; 5:54; 5:57; 6:00

2 mile cool

wanted to do 8 miles at 6 min pace but I ended up getting out when the weather started getting warm. Around 5 miles I was looking for any resource of water that I could either drink or just soak myself in and neither was happening. So pushed to 6 miles and called it.

Good start to Riley Cook's Aerobic builders, excited to see what these will do to my fitness.

 

NIKE PEGASUS 29+ Miles: 11.25
Weight: 0.00
Comments
From RileyCook on Thu, Jul 18, 2013 at 05:59:43 from 63.156.215.30

Good work.

From SpencerSimpson on Thu, Jul 18, 2013 at 16:17:52 from 66.60.125.98

good workout Ben, you are coming back well...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Easy run on the canal rd in North Ogden. I think I am finally getting used to the heat, finally!

avg pace 7:10 min/miles 

LUNARGLIDE 4 ORANGE Miles: 9.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.520.000.000.008.52

Easy 60 min on the TM. Was watching my little hoodlums and my bros also, man what a crazy morning. Glad I was able to sneak in a run.

NIKE PEGASUS 29+ Miles: 8.52
Weight: 0.00
Race: Draper Days 5k 2013 (3.11 Miles) 00:16:55, Place overall: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.560.003.110.0017.67

Went down to Draper on Friday and slept out Spencer Simpson house. Good fun talking and catching up. Didnt go to bed til 1 am. But slept solid til the alarm went off in the morning. Warmed up for 2.80 miles with some strides. Talked to Riley earlier about a race plan for myself, my goal was to go under 17:00. He told me to go around 5:25 the first mile the second around 5:15 and then give it everything the last mile. So that was the plan

Race started and stayed back and focused on the garmin for the first little bit just to gather my pace. First mile was 5:29.70, so a little slower then expected. Second mile was 5:16.27 so almost right on then the third mile was 5:33.17, the last .11 was :36.34 around 5:15 pace.

Race felt good, right now I am focusing on gathering my bearings. Having that 7 month injury with no running really took alot out of me but things are coming around SLOWLY! which is fine I dont want any set backs at all. So today was a good race plan that was executed and will improve from here.

After the race I cooled down with Riley, Bryant, Spencer, Scott and Jake. I got in 7.60 miles for a cooldown.

P.M

Spencer came up for a good friendly BBQ at Bret's house. After dinner Spenc and I met up with Jon from Lee's Market and did 4.16 miles around 7:05 avg. After the run we soaked our legs in the Creek by the Market.

Good solid day of Running!

Total Mileage-17.67 

Lunar Racer RED Miles: 6.00NIKE PEGASUS 29+ Miles: 11.67
Weight: 0.00
Comments
From RileyCook on Mon, Jul 22, 2013 at 20:03:22 from 174.52.234.49

This was a great run for you Ben to get back on the racing scene. Great starting point. Next 5k will be at least 30 seconds better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.950.001.750.0010.70

Met up with Riley, Ken, Bret, Jon and Bryant at 21st pond. Wanted to a light workout today before the half on Wednesday. We did a 5 mile warm up and then did a couple strides and then started the workout. I did the first 800 in 2:29 and my legs were just heavy and felt heavy during the warm. So to benefit myself I adjusted the workout and did 5X400 meters.

splits were. 73, 74, 72, 71, 70.  Jogged the recoveries to catch up with Riley, Ken and Jon.

Did 2.15 mile cool

 

Pearl Izumi N1 Miles: 10.70
Weight: 0.00
Comments
From SpencerSimpson on Mon, Jul 22, 2013 at 11:52:55 from 63.82.19.2

good tune up. See ya Wed. with support. Kick ASS!

From Jake K on Mon, Jul 22, 2013 at 12:07:05 from 67.177.11.154

Smart move Ben. Save it for Wednesday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

NIKE PEGASUS 29+ Miles: 5.90
Weight: 0.00
Race: Des News Half Marathon 2013 (13.15 Miles) 01:12:05, Place overall: 5, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.0013.150.0016.90

A little late getting this entry out. Haven't had time to sit at the computer and type anything up. 

So the race course I was really happy with, yes definitely aided but I like how the course brings the down hill in sections so you are not completely blown by the end.

With that... I woke up at 2:25 in the A.M.  to meet Riley and his mom at the South Weber park and Ride to make our journey to Salt Lake. Caught the bus and we were off to the start. Got to the start line around 4:30 so we had ninety minutes to sit and chill up there. I ended meeting Josh E on the blog. Around 5:20 Riley, Josh and I ran a mile up the road to the secret bathrooms. These bathrooms were in great condition! Heated seats, warm towels just fantastic, could've fallen asleep right then and there.

Jogged back down to the start and was ready to roll. Ended up talking to Brandon at the start and the plan was to shoot for 74 minutes and I was like sure. I had know clue what my fitness level was at. First half marathon since the beginning of last September and I figured if I could even run 75 minutes which is goal marathon pace I would be ecstatic.

Gun went off and the masses headed down the mountain. I quickly found Brandon and Josh and we formed a 3 man group. We took it easy to get our legs underneath us and people were passing us like crazy. I just had to stay patient and know that 95% of the runners would come back to us.

Around mile 3 we picked up Taylor Monson a good buddy of mine in North Ogden and he ended up running pretty much the next 9 miles with me. Around mile 6ish I remember a slight up hill part of the course and tried to stay relaxed and keep the same pace as if I was running down hill and as the next down hill portion came I felt good and relaxed. I was like this is what it feels like to be in a race again and to run hard! It was euphoria for me, it has been way to long!! After that I told Taylor that we are sucked in and it is go time.

Anyway around Mile 8 I could see Kevin up in the distance and I just kept an eye on him and hoped that I could catch him by the finish. Around mile 12 I caught him and I could see Trevor Baker up ahead bit unfortunately I was running out road to catch him and he finished a little over 30 seconds up.

Good Race for me I ended up 1:12:05, so better then I thought. I still have some work to do to get to that sub 1:09 half by the end of the year. But this race was the confidence booster that I needed. Also good to meet so more blog members. Its always nice to put a face to the name.

 

Splits for the race- 5:29; 5:27; 5:35; 5:27; 5:32; 5:22; 5:20; 5:31; 5:20; 5:37; 5:26; 5:26; 5:42 and last .15 was 47 seconds 5:15 pace.

avg pace 5:29 min/miles 

LunaRacer (black) Miles: 16.90
Weight: 0.00
Comments
From RileyCook on Fri, Jul 26, 2013 at 13:54:06 from 208.54.5.226

Very smart racing and execution. Great first race back Benny Van!

From Brandon on Fri, Jul 26, 2013 at 14:38:51 from 160.7.242.251

I really appreciated running the first part of the race with you. It was so fun. Your positive outlook and energy are contagious. I hope we get to run a bunch more in the future. You ran such a great race, I only wish I could have hung on your shoulder the entire way. Thanks for the encouragement afterward as well. You're all class.

From Derek D on Fri, Jul 26, 2013 at 19:22:19 from 68.109.132.154

Great race for the first half back. You seem to have come a long way already. That's great. Even if it was aided your fitness is at a nice level already. Really strong race!

From Matt Poulsen on Mon, Jul 29, 2013 at 15:30:17 from 98.202.242.213

Excellent work, Ben! Impressive. You've made great progress. You'll be back in full force before you know it.

From Superfly on Mon, Jul 29, 2013 at 15:55:18 from 74.211.21.81

Dude good job! Glad to see your coming back into it. That's a solid run and your only going to improve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Pretty fatigued from the early morning. Legs are sore but not as sore as I would have thought. 

Ended up doing yard therapy for 4 hours. Weeded, mowed my forest that I call my lawn. and got some good vitamin D. 

Weight: 0.00
Comments
From SpencerSimpson on Fri, Jul 26, 2013 at 13:27:21 from 63.82.19.2

smart day off. Always worth it to work on the tan though. My freckles look amazing this year :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy shake out run today, legs were tender for the first ten minutes but felt pretty good after that. 

easy 7:30 min/miles 

NIKE PEGASUS 29+ Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.502.000.000.008.50

NIKE PEGASUS 29+ Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.708.000.000.0010.70

Aerobic Builder/Progressive Tempo

Plan today was to go with Riley and hit a tempo run but due to my 8 month old being awake half the night and my 4 year old sleeping in my bed because he is scared of the dementors off of Harry Potter sleep didnt happen last night.

So I had to go later, and was lucky enough to have my brother watch my kids helped a lot. I was able to get in an 8 mile tempo, I ended up just doing a 1 mile loop around my neighborhood so my kids could see me and plus it is 100% flat!

I started with a 10 min warm and jumped right into the tempo. My plan was 8 miles but was going to monitor my legs around 4 miles because I wasn't sure how they would feel from the half on Wednesday.

Anyway my splits were.

6:00; 5:57; 5:54; 5:50 and my legs were feeling great still so decided to roll with the progressive mileage and see how I felt. The last 4 were 5:46; 5:42; 5:37; and 5:32, the last mile was a gut check but huge improvement from 2 weeks ago when I only got 6 miles in at 5:58 avg.

10 min cool. 

Pearl Izumi N1 Miles: 10.70
Weight: 0.00
Comments
From RileyCook on Mon, Jul 29, 2013 at 14:55:19 from 208.54.80.150

Very nice Ben! That's a perfect effort. Stuff like this will make you the man in no time!

From Trevor Baker on Tue, Jul 30, 2013 at 01:34:18 from 174.27.254.33

I love the reality that this post displays! haha, maybe it's because I relate to it more... Idk. I like the schedule adjustment to TOU 1/2 and St george. The way this workout went and many will go in the next few weeks, I think you are right on track.

From Ben VanBeekum on Tue, Jul 30, 2013 at 11:10:25 from 67.169.244.46

Thanks Trevor! I seriously owe this type of workouts to Riley, and switching to the half because of RIley. We have a solid group of guys up North and I figure to benefit we all must train for the same races so are workouts will all be similar. Plus its definitely easier to run when there is a group pushing you along.

From AngieB on Wed, Jul 31, 2013 at 08:06:59 from 159.212.71.173

Nice workout Ben. Its hard to stick with workouts like this alone. Way to go!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Coached the Fremont team today. The team did up/downs. Quarter mile uphill and then all out effort downhill. Did 6 sets total for 3 miles.

I just warmed and cooled with the team then ran home afterwards due to my workout yesterday. Good recovery today and legs feel good.

 

 

NIKE PEGASUS 29+ Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Met with Jon from my place. Easy run today on the canal through North Ogden back to my place

 

Avg pace 7:36/min/miles 

LUNARGLIDE 4 ORANGE Miles: 9.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.004.000.0013.20

Met with Jon at his house. We warmed up for a little over 3 miles then started into a 4 mile tempo run. 

splits were. 5:34; 5:30; 5:29; 5:24

cooled for about 1.75 miles 

 

P.M

easy 4.15 miles before work 

LUNARGLIDE 4 ORANGE Miles: 4.15Pearl Izumi N1 Miles: 9.05
Weight: 0.00
Comments
From SpencerSimpson on Thu, Aug 01, 2013 at 09:39:27 from 63.82.19.2

solid effort. now get Jon to race! :)

From RileyCook on Thu, Aug 01, 2013 at 09:49:51 from 208.54.36.150

Nice work. Was it flat or aided? Flat is very impressive; aided is still solid.

From Ben VanBeekum on Thu, Aug 01, 2013 at 12:03:41 from 67.169.244.46

Riley 1st mile was down and miles 2-3 were mostly flat. Last mile was gradual up.

Spencer I think I have Jon convinced to do the Top of Utah half and Full.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Easy recovery run from yesterdays double. 

avg pace was 7:28 min/miles 

NIKE PEGASUS 29+ Miles: 8.10
Weight: 0.00
Comments
From SpencerSimpson on Fri, Aug 02, 2013 at 15:11:15 from 63.82.19.2

great miles and workouts this week Benny...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.050.000.000.0019.05

Good solid run this morning! Met up with Riley and Bryant at the South Weber park n' ride and headed up to Morgan to meet up with Brad Osguthorpe. Run started out pretty easy for the first 3 miles and then we slowly started progressing towards 6 min pace. I averaged around that 6 min pace for 11 miles then the legs started to fall off. Breathing felt great but just can tell that the volume isn't quite there yet.

Last 5 miles I ran solo and was roughly 6:55 pace. Overall I averaged 6:35 min/miles for the 19 miler.

At the start of the first half of the run we had a dog follow us for about 5 miles we ended up naming the dog Morgan. I said that if that dog ran the entire way with us I was going to take it home with me. But around mile 8 the dog was no longer. Good solid run and fun times!

Also this is my highest mileage week this year and hopefully higher weeks to come. 

 

NIKE PEGASUS 29+ Miles: 19.05
Weight: 0.00
Comments
From Jake K on Sat, Aug 03, 2013 at 13:52:05 from 67.177.11.154

Solid progression Ben. Keep this going and you'll surprise a lot of people at STG... especially considering where you were a few months ago.

From Ben VanBeekum on Sat, Aug 03, 2013 at 14:14:32 from 67.169.244.46

Thanks Jake! Definitely can see my fitness getting better weekly.

From SpencerSimpson on Mon, Aug 05, 2013 at 13:27:18 from 63.82.19.2

fantastic run and great tempo. That's a tough course I am sure yall did too. I am sure the scenery was top notch. Look forward to seeing you do well at TOU...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Run felt great today! Wanted to run only 8 miles today because my hamstring was pretty tight over the weekend. But as I got going it loosened up just fine and sort of lost myself in the run. First time in along time this has happened. Counting my blessings!

 

avg pace 6:54 min/miles 

LUNARGLIDE 4 ORANGE Miles: 11.10
Weight: 0.00
Comments
From SpencerSimpson on Mon, Aug 05, 2013 at 13:22:15 from 63.82.19.2

rad

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.168.000.000.0017.16

Met up with Riley, Jon, Jace, and Albert from 21st pond to due are Aerobic builder. Warmed for 3 miles with a couple of strides then jumped straight into the workout.

Workout felt great, my goal was to hit sub 5:50 pace or just around that. Avg pace was 5:44 min/miles for the 8 mile tempo.

splits-5:53; 5:42; 5:48; 5:41; 5:55(over the bridge by the freeway, glad to hit under 6 min/pace); 5:37; 5:37; 5:40.

After the workout I went to the creek by Lee's Market and sat in the water for a 10 min natural ice bath. good solid morning today. 

P.M

4.05 miles before work, I am officially blown! 

 

LunaRacer (black) Miles: 13.11LUNARGLIDE 4 ORANGE Miles: 4.05
Weight: 0.00
Comments
From SpencerSimpson on Tue, Aug 06, 2013 at 10:44:27 from 63.82.19.2

great tempo today for the northern exposure crew...Lee's Market Ice Bath's...Incredible!

From RileyCook on Tue, Aug 06, 2013 at 18:01:35 from 174.52.234.49

Solid day Ben! And you got 0.06 more than me for the day...looks like I need to head back out for a tenth!

From Ben VanBeekum on Tue, Aug 06, 2013 at 18:14:08 from 216.206.44.14

Riley don't stoop down to my level. You are the good guy in the group lets keep it that way.

From Derek D on Tue, Aug 06, 2013 at 21:16:04 from 68.109.132.154

Really solid workout. Looks like you're putting together some solid runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

Man legs were heavy today! Decided to cut the run short and then I will do another 4 before work to hit my daily 10 miles. 

 

P.M

4.05 miles easy before work. 

LUNARGLIDE 4 ORANGE Miles: 10.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.450.000.003.7511.20

TRACK WORK

3 mile warm w/4 X 100 meter strides

Workout

2X1 mile @ 77 pace. splits 5:09; 5:07

2X800 @ 74 pace. splits 2:28; 2:26

2X400 @ 68 pace. splits 68; 69

2X200 @ 30 pace. splits 31; 30

all repeats were done with a 400 meter jog recovery except 200s were 200 jog recovery

2.85 mile cooldown

total mileage-11.20

side note- I am down 18 pounds since surgery. Starting to feel like I almost normal again.

LunaRacer (black) Miles: 11.20
Weight: 157.20
Comments
From Trevor Baker on Thu, Aug 08, 2013 at 17:47:17 from 174.27.254.33

nice!!!!!! Going to be a great fall for you!

From SpencerSimpson on Thu, Aug 08, 2013 at 19:09:04 from 63.82.19.2

dude, fantastic workout. Solo effort? The weight is awesome too...

From AngieB on Thu, Aug 08, 2013 at 19:13:56 from 65.130.66.28

Whoa your on fire! Nice workout.

From Ben VanBeekum on Thu, Aug 08, 2013 at 19:58:08 from 159.212.71.69

@Spencer- 100% Solo!

Also thanks Trevor and Angie.

From RileyCook on Thu, Aug 08, 2013 at 21:00:37 from 174.52.234.49

Benny Van my man! Great work, it's coming back rather quickly. I'm happy for ya.

From Matt Poulsen on Sat, Aug 10, 2013 at 14:37:06 from 98.202.242.213

Great workout, Ben! Keep up the great work. Also, nice work with the weight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.950.000.000.0010.95

Easy 40 min run this morning. Doing the 18 hours of Ogden tonight and tomorrow. So most likely at least 30 more miles in the next little but. Should be some good times!

 

P.M.

5.60 miles on the trails in Ogden. R-scape relays! Blast! 

NIKE PEGASUS 29+ Miles: 5.35
Weight: 0.00
Comments
From SpencerSimpson on Fri, Aug 09, 2013 at 14:11:40 from 63.82.19.2

wow, nice week going into this 18 hours BS :) Have a good one tonight and tomorrow.

From AngieB on Fri, Aug 09, 2013 at 16:52:41 from 70.103.189.14

What? No SW 5k tomarrow!?!?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.800.000.000.0016.80

3 runs during the R-scape relays. Our team ended up taking second with 4 guys. Lost to Davis High School boys team. Usually I am a pretty humble loser but during the night runs our team caught some of the Davis team cutting the course to make there times look better. Also there not very smart or suddle about because the very last run in the broad daylight they did the exact same thing, cut the course right behind my teammate Manny Cypers. Overall we figured it was about half a mile per run, so per 20 laps=10 miles. We caused a commotion about it, but nothing was done. Oh well, said and over with, I guess whatever it takes to make themselves feel good, besides they only won a Salomon waist pack. Hope it was worth it!

We ended up with 19 laps for a total of 106.4 miles in 15 hours. Good times.

NIKE PEGASUS 29+ Miles: 16.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

zero miles today. Came down with some type of stomach bug yesterday. Felling crazy weak!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Easy 60 min run. Stomach still feels pretty weak. This stomach bug has thrown me for a loop and has taken a lot of energy from me. Hope to get that back sooner then later.

avg pace 6:59 min/miles 

LUNARGLIDE 4 ORANGE Miles: 8.60
Weight: 0.00
Comments
From RileyCook on Tue, Aug 13, 2013 at 19:34:57 from 174.52.234.49

Get feeling well soon bro. Lots of rest and fluids.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

good run today. still not feeling so well, sharp abdominal pain today. just glad i got this one in.

LUNARGLIDE 4 ORANGE Miles: 9.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.208.000.000.0010.20

2 mile warm

Progressive 8 mile aerobic builder

splits 

5:50; 5:46; 5:43; 5:40; 5:36; 5:33; 5:33; 5:30

.20 cool walk

avg pace for tempo 5:38 min/miles 

LunaRacer (black) Miles: 10.20
Weight: 0.00
Comments
From Derek D on Fri, Aug 16, 2013 at 14:07:34 from 70.184.123.81

Very good especially after being sick. Well done!

From SpencerSimpson on Fri, Aug 16, 2013 at 16:14:01 from 63.82.19.2

great effort Ben for being sick...very good workout for TOU...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Easy recovery run today. Thinking I am finally over the stomach flu and feel back to 100% again. So I guess I will take this week as a good down week and ramp it up again next week.

 avg pace 7:10 min/miles 

LUNARGLIDE 4 ORANGE Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0015.000.000.0020.00

LONG RUN

Met up with Riley and Jon at my place at 6:30 and started our journey up to Sardine Canyon. We parked a car at the bottom in  Brigham City and drove my car to the top. My wife was already doing the same run so she was nice enough to pick my car back up at the top so all we had to do is run down and go home.

We warmed to a PORT a RILEY first then ran back for a mile on this Beautiful dirt road that looked like it went clear down into Hyrum. Was gorgeous, tree covered it looked like for majority of the way. Turned around then when we got back to the road we started the Aerobic Builder. Riley had an idea in mind to run 12 miles or so at sub 6 then cool for a mile then give it everything for 3 miles then we would cool down together.

Splits for the tempo

First three were down hill which surprised me that they were one of the slowest, besides my legs felt garbage and didn't know what to expect for the entire run anyways. I also thought that my grave was being dug slowly.

6:00; 6:02; 5:56; 5:47; 5:58; 5:54; 5:51; 5:46; 5:49: 5:49; 5:44; 5:45. (splits were from Riley's blog)

Cooled for about a mile then did 3 miles with what ever we had left.

my splits were 5:34; 6:36(uphill and thought I was done for the day)5:40 for the last mile.

Overall great run for myself! I came out nicely and personally think that this is my best workout that I have done. The run was gorgeous. I will definitely do this run more often. Running around Mantua is a cool experience, the water looked enticing, pure glass the entire time we ran around it.

 

NIKE PEGASUS 29+ Miles: 20.00
Weight: 0.00
Comments
From Dave Olson on Tue, Aug 20, 2013 at 09:44:16 from 132.3.57.78

Sick workout and I look forward to the day I can join you guys on those 20 milers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.150.000.000.004.15

Pearl Izumi N1 Miles: 4.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

Pearl Izumi N1 Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.434.000.000.0010.43

Tempo run 

5.34 mile warm

4 mile progressive tempo

splits 5:41; 5:33; 5:28; 5:18

slowest 2 miles were downhill and once I got flat I got rolling. I mentally cant get going on the downhill because I feel like I am guarding my knee from the pounding. Hopefully I can overcome that.

1.09 cool back home 

NIKE PEGASUS 29+ Miles: 10.43
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Avg pace 6:56 min/miles

Loop through North Ogden and Pleasant View.

Legs were a little heavy for the first 2 to 3 miles but managed to loosen up towards the end.

 

LUNARGLIDE 4 ORANGE Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.050.000.000.004.05

Easy run with spencer up in logan. Ran 2 miles out and @ mile 3 started a 1 mile pickup at Marathon pace. Hit 5:41 split. 

 

Weight: 0.00
Race: Top of Utah Half Marathon 2013 (13.14 Miles) 01:10:57, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.0013.140.0020.49

Alright so its a couple days late on the entry so I hope I can be as accurate as possible and honest as possible on how I felt during the race.

So ended up staying the night in Logan which was a great idea, allowed for about another hour to hour and a half of sleep. Ended up sleeping in the same bed as Spencer. I told him I like to cuddle and spoon and since my wife wasnt there as asked him if he was up for the task. He politely declined. 

Well at the race I managed to get 3 miles in for a warm. I wanted 4 miles just because it seems to feels better on my knee the longer I can go before pushing the pace a little. 

Anyways at the beginning I wished everybody good luck on there races and was praying that I would just have a decent race. Goal was to run faster then Des News Half and just keep progressing forward towards 100% fitness.

Alright so as the race got going it actually was a pretty boring race. My goal was to take the first couple miles slow and progressively work into a rhythem and just zone out. For the first 3 miles I was with one of my running partners Jon Heslop and we worked together to catch up to Sasha and then I saw Walter up ahead and started shooting the gap to catch him. By now I was running solo. I caught walter around mile 5 or so and then saw another kid in the distance I briefly asked Walter if he knew who the guy was and he didnt know. Around mile 6.5 I managed to catch this kid and wished him good luck for the rest of the race and took off from there. From mile 7 to 10 I wanted to keep sub 5:20 pace and hope that I could take that pace into the hills toward the end and have a strong finish. Anyway around mile 9 this guy came up on his bike and started biking next to me and finally after about a minute I realized it was my Father in Law. Suprised me because he is from Draper and didnt know he was making the trip up to Logan to watch the race. It was great to have him next to me for the last 4 miles.

As I got into the hills my pace slowed more then I wanted and by mile 12 thought I was going to cost in for the finish but my legs came back a little and managed okay for the last split. Overall the race was a positive step forward in getting back to normal. Last year as was 1:08:55 for the race, this year I was 2 minutes back. So really not bad with how much time I had off and plus for my second race for the year I will take it. Also looking at my last splits for the race I think just with more volume in the upcoming months those splits will be lower and should be able to maintain to the end.

Great to see everyone up at the race. Super happy for Riley and Jake for both setting a high standard in the state and showing us all how to get business done. Both super impressive times.

Wishing Spencer, Scott, Jason, Bryant, Jon, Walter, Steve A. nothing but positive vibes from my end for a great rest of the year.

Here are my splits:

5:32.60; 5:25.64; 5:24.26:5:22.29; 5:14.23; 5:14.31; 5:11.11; 5:17.43; 5:22.73; 5:20.61; 5:33.03; 5:55.00; 5:28.06 and 00:43.40 for the last .14

ended up doing 4.35 solo for a cooldown.

    

Couple pics at the race. The one of Riley and I. I asked Riley what his time was and I was like screw my time that is amazing, way stoked for his breakout race.

LunaRacer (black) Miles: 20.49
Weight: 0.00
Comments
From Brandon on Mon, Aug 26, 2013 at 09:56:45 from 67.214.231.170

Great race Ben! Pretty significant improvement from Des News, which says that what you're doing is working. Keep it up :)!

From jtshad on Mon, Aug 26, 2013 at 10:03:23 from 141.221.191.225

Great race, you are making an awesome comeback. Keep runinng strong.

From RileyCook on Mon, Aug 26, 2013 at 10:17:01 from 132.3.57.82

You're making very solid progress. This was a great effort. It seems the pace is there, you just need another month or so of volume to keep those last few miles on pace. It will come. St. George will be perfect timing for you.

From SpencerSimpson on Wed, Aug 28, 2013 at 13:08:43 from 63.82.19.2

great race report bunk buddy. Really fun time like always. You're doing just fine. Make it Happen. Look forward to more...

From Trevor Baker on Sun, Sep 01, 2013 at 16:24:06 from 216.83.66.20

can't believe I didn't comment on this! Excellent progression... St. George will be a great performance. looking forward to seeing everything come together for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.510.000.000.0011.51

easy run today with Riley, Bret and Dave from 21st pond. Finally good to have a first run with Dave. It was good conversation this morning and good recovery

7:14 min/miles

LUNARGLIDE 4 ORANGE Miles: 11.51
Weight: 0.00
Comments
From Dave Olson on Mon, Aug 26, 2013 at 09:47:02 from 132.3.57.78

You'll be seeing a lot more of me. (Dun Dun Dun, ominous music)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

School has begun so again I start my second home at Weber Sate. Ran from the University into Uintah and South Ogden. Legs felt actually pretty good today, I feel like I am ready to rock an Aerobic Builder on Thursday and then push a 5K on Saturday with some 400s afterwards.

avg pace 6:46 min/miles

Pearl Izumi N1 Miles: 10.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Good easy run, before school. Was hot out today but managed.

avg pace 6:50 min/miles

NIKE PEGASUS 29+ Miles: 10.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.118.000.000.0013.11

Aerobic Builder from 21st pond with a solid group of guys today. I think seven total! 

3 mile warm with strides and jumped straight into the Aerobic Builder. My legs were pretty heavy today for some reason but nontheless it was a great deposit and hopefully will beneficial in about 5 weeks.

Splits- 5:43; 5:35; 5:44(stopped by 12th street traffic); 5:38; 5:47(bridge over freeway) last time I think I was @ 5:55 pace for that split, so some improvement. 5:37; 5:41; 5:37. 

avg pace for Aerobic was 5:40 min/miles. I think last time I was around 5:34 to 5:37 average.  

Oh well still good to be out running.

2.11 cool 

LunaRacer (black) Miles: 13.11
Weight: 0.00
Comments
From RileyCook on Thu, Aug 29, 2013 at 14:47:17 from 132.3.57.82

I think it's important to point out that your last aerobic builder wasn't on this course (I think you did TM at 1% right?)

Your last one on this course was like 5:44 average. So, you dropped 4 seconds/mile. That's really good. And a better comparison than versus your TM one. I think this is good progress bro. Next week, you'll be in the 5:30s.

Race: Hooper Tomato Days 5K 2013 (3.07 Miles) 00:15:35, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.003.0710.32

Alright so I love this race!! First of all its the flattest, honest, course in the State by far! 

My goal for the race again was just to beat my time from Draper Days 5K which roughly was 16:55 or so. Anyway met up with Riley and Dave at the Target in Riverdale and drove out to Hooper for the race. As we pulled up to the start I saw Ken getting out of his car, but I saw no kids with him. On Thurday Kne said he was running but was going to push the stroller with his kids in it, but this morning Janae, Kens wife, decided that she was staying home from her run and so Ken was free to race!

For warm I managed to get 4 miles for the warm with 2 strides. We waited around for a little bit at the start line and I honestly felt I had to go take a crap but there was no time. I thought this would be embarrassing if I had to poop in the middle of the race, and if that happened I was going to DNF and just run back to the finish.

Anyway as the gun started we all took off pretty hard and for Ken, Steve and I we were pretty much racing for 2nd. All I have to say is that Riley "freaking" Cook is a man on a mission right now and is tearing up the road. Right now watching Riley race and train first hand is an amazing and special thing to watch. My money is on him for any race this season and beyond. Okay well back to the race, right from the get go I tucked behind Ken for the first half mile or so knowing that if I can hang on to him I will have that opportunity to take 2nd place. Right at the first left turn I took the tangent and got in front of Ken and just ran. About a quarter mile later Steve came zipping past me and got like 10 feet ahead. As we came upon the 1st mile I had managed to catch Steve and go past him and could hear his shoes getting farther away so I knew I was gapping him. I didnt look back for the next mile and as mile 2 hit I took a peak and saw Ken not Steve not that far back. I knew it was a race for the finish! As I was running I saw my pace drop and wasnt planning on looking back until the finish line. In my mind, I figured Ken would be right there with me and we were going to kick for the finish. By mile 3 I was still by myself, but still didnt feel comfortable. I raced to the finish and finally took a peak and it was about the same gap that I had on Ken from mile 2.

Anyway I am stoked for todays result! I hit 15:35 for the race, which on a true 3.11 course it is more like 15:45 but non the less its still sub 16 min! I thought that wasnt happening this year for me, and it was 1 min and 20 seconds faster then Draper Days. Again my body is responding well to all workouts, and I am just racing on the redline and pushing my body the hardest it can go for that day with the hopes of no injuries and a positive hope for a great fall marathon.

Splits for today was 4:55; 5:12; 5:11 and 17 seconds for the last .07.

Also great race for Dave who ran sub 16:30 for only running pretty much for the last 2 months. He is on the verge of greatness again!!

LunaRacer (black) Miles: 3.07NIKE PEGASUS 29+ Miles: 7.25
Weight: 0.00
Comments
From Dave Olson on Sat, Aug 31, 2013 at 19:24:02 from 67.182.237.143

Nice race way to push the pace. Thanks again for the shout out.

From RileyCook on Sat, Aug 31, 2013 at 22:51:49 from 174.52.234.49

Awesome race! You did exactly that today, you raced. You went out hard and you did whatever was needed to beat Ken. That's racing. It was fun to watch and I was very impressed with your result. You're making this comeback look way too easy! Nice job bro!

From SpencerSimpson on Sun, Sep 01, 2013 at 14:35:09 from 50.73.45.89

wow, the guys up north do it again! Fantastic 5k Ben. Great fitness for the rest of the year. Excited for ya buddy!

From Trevor Baker on Sun, Sep 01, 2013 at 16:20:47 from 216.83.66.20

Hey! Great race and looks like you are coming into shape really nicely! Definitely looking into this race in the future!

From Superfly on Tue, Sep 03, 2013 at 11:53:50 from 74.211.21.81

Nice job man. So are we doing the golf challenge when you guys are down here for STG?

From Jake K on Wed, Sep 04, 2013 at 13:47:54 from 67.177.11.154

Nice job Ben. Its really coming together nicely for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.1514.000.000.0020.15

Met up with a solid group of guys today at rainbow gardens to meet up for a long run up in the back part of the valley. We had, Dave, Jason, Ken, Bryant, Riley, Jon. Albert was our saving grace though, he has been injured but was still nice enough to drive up with us and take the car back down so we didnt have to drive back up. Saved us pretty close to an hour. Started the run pretty consvervative for the first 2 miles then sort of eased myself into marathon paced tempo for 14 miles. Way happy with the result, really majority of the miles felt like conversational pace, which is a solid sign for my fitness level right now and hope just to get more fit in the upcoming weeks.

splits were, 559; 543; 545; 538; 539; 538; 546; 542; 545; 547; 546; 543; 543; 536.

With this run I feel like 2:30 is reachable for the marathon again, and would love to obtain that goal too with how much has gone this year for me. Great run.

Pearl Izumi N1 Miles: 20.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

A.M. 

Easy mile with Dave and Riley from 21st pond. Miles were slow today and legs felt heavy for sure. Glad to have company to get some miles today.

P.M

4.75 miles around Weber State, Did a mix of the Striders 5K and 10 Mile course. I actually cut my run a little short due to some inflammation in my left shin. Pretty uncomfortable, felt like a shin splint, just hoping its nothing to serious.

Saucony Kinvara Miles: 4.75NIKE PEGASUS 29+ Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

easy run on the canal rd. I had my shin wrapped for the majority of the run and no pain. So prpbably just some excess inflammation from the 20 miler on monday. Should be a go the rest of the week.

LUNARGLIDE 4 ORANGE Miles: 10.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

easy 4 after work

DnD

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.701.000.000.0012.70

Easy run with Riley up in North Ogden. Had to cut the run becasue my wife had an early work meeting. Planning on some more miles before work.

5 miles before heading off to work.

Did 1 mile at 5:27 just to wake the legs up a little for tomorows race.

 

LUNARGLIDE 4 ORANGE Miles: 12.70
Weight: 0.00
Comments
From SpencerSimpson on Sat, Sep 07, 2013 at 11:01:15 from 63.82.19.2

love where your fitness is at brotha. Make it Happen the next few weeks. You are back!

Race: Classic 10K 2013 (6.2 Miles) 00:33:35, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.006.200.0014.85

Probably going to be the shortest race report I have ever done.

So I warmed with Dave, Riley and Jon and Jace. Managed 3.50 miles with some strides. Race started and I went out with Riley and by a half mile we were already by ourselves. Around mile 1 I still felt okay but I could feel this weeks mileage on my legs. Plus some risidual fatigue from the hard 20 miler on monday. But anyway by mile 2 the fatigue had set in and I knew from the beginning I was racing for 2nd place today. So at mile 2 I looked back and saw dave and James in the distance. I knew that if I could just get to the top of the climb I can pretty much cruise home around 5:20s and still have a solid workout so thats what I did. I took the climbs easy and cruised the last 3 miles in. Soon as I was done I grabbed Jon and headed to the track at layton high. We did a 10 min jog and the knocked out 6X400 repeats with roughly 60 second rest maybe a little less.

After the mini track session jogged back up to the start and talked Dave into going out for some more mileage. We roughly did over a mile then called it for the morning. Good solid day, good to see some bloggers and friends!

Race splits-5:05; 5:44; 5:55; 5:25; 5:21; 5:24; and 41 seconds for the .20

Track splits-71; 73; 69; 72; 68; 68.

LunaRacer (black) Miles: 11.85NIKE PEGASUS 29+ Miles: 3.00
Weight: 0.00
Comments
From Tara on Sat, Sep 07, 2013 at 13:22:19 from 75.169.140.82

Good to see you this morning. Track workout after the race? Geeze!

From RileyCook on Sat, Sep 07, 2013 at 22:22:47 from 174.52.234.49

Nice work Ben! You are looking really good on the comeback trail. Those are some nice, shiny 400s after too! Great race, it's always fun being out there with ya!

From Matt Poulsen on Sat, Sep 07, 2013 at 22:31:16 from 98.202.242.213

Impressive racing and training lately, Ben! Nice work. And great job on the 400's after the race -- animal!

From Jake K on Sun, Sep 08, 2013 at 12:56:14 from 67.177.11.154

I like those bonus quarters afterwards. Nice day!

From SpencerSimpson on Mon, Sep 09, 2013 at 15:01:43 from 63.82.19.2

Executed well brotha. Very impressive to do 6x400's after that kind of 10k. Great race again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

Easy run this morning solo. Went a around 7 this morning, felt good to sleep in a little today. Been some late nights already with school and feel like I am in overload only 2 weeks into the semester.

Run felt good besides some stomach issues for the first 30 minutes but overall a good solid run.

avg pace 6:48 min/miles

LUNARGLIDE 4 ORANGE Miles: 10.70
Weight: 0.00
Comments
From SpencerSimpson on Mon, Sep 09, 2013 at 13:54:18 from 63.82.19.2

thats a perfect monday morning effort bro. Very nice with everything on your plate right now. Glad you are back to norm...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.108.000.000.0013.10

Met up with Riley, Jon, Jason and Dave at 21st pond to do our traditional aerobic builder. Did 3 miles warm with some strides then jumped straight into the tempo. A couple weeks ago my average was 5:40 so I really just wanted anything below that. As I got going I knew it was going to be a good run, I had springs in my legs, breathing felt awesome and overall in a way it was very relaxing.  I had a little tightness in my left side of my back that cost me on mile 5 but still was my fastest over the bridge split so far.

splits- 5:39; 5:38; 5:34; 5:30; 5:42; 5:31; 5:34; 5:29.

overall avg of 5:34 min/ miles  

cooled for 2.11 to get the half marathon in today. Great run today by our whole training group!

 

LunaRacer (black) Miles: 13.10
Weight: 0.00
Comments
From Dave Olson on Tue, Sep 10, 2013 at 11:30:26 from 132.3.57.78

Keeping you in sight makes me feel better for sure. You're looking strong.

From RileyCook on Tue, Sep 10, 2013 at 12:15:15 from 208.54.5.248

To give you some confidence, chew on this...

Last year you did 7 miles down Monte Cristo on that evening run two weeks out from STG and averaged just barely under 5:40. Today, 3.5 weeks out, you hit 8 flat miles at a 5:34 avg. Today is substantially more impressive!

From Ben VanBeekum on Tue, Sep 10, 2013 at 14:49:36 from 159.212.71.173

Dave I like I said today around mile 6, you looked relaxed! Which is a great sign late into an aerobic builder.

Riley- that is crazy and is definitely a huge confidence booster. It has a been a crazy up down year that is for sure.

From RileyCook on Tue, Sep 10, 2013 at 15:00:06 from 132.3.57.82

I think you are rounding into great shape just in time for St. George. 2-3 more weeks would be better, but still I think you're going to surprise some folks.

From Dave Olson on Tue, Sep 10, 2013 at 15:14:43 from 132.3.57.82

Thanks Ben. I have been focused on pushing myself but staying relaxed on these runs. Helps make the last few miles do-able.

From Trevor Baker on Thu, Sep 12, 2013 at 12:38:08 from 155.99.187.77

Great signs for a good marathon! It's always awesome seeing improvement from hard work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Easy miles on the canal rd. today. Legs felt surprisingly good.

6:54 min/miles

NIKE PEGASUS 29+ Miles: 10.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.770.000.000.0015.77

I met up with Riley, Jon and Dave at the 21st pond. The other guys started earlier so I met up with around 4 miles on their run. Did 6.5 with them through the getto of Ogden then finished a little over 4 miles solo on the parkway.

P.M.

5.17 miles before work, good start to the day. Hopefully other things will start going well and shape up also.

LUNARGLIDE 4 ORANGE Miles: 15.77
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.708.000.000.0013.70

Met up with Jon for an afternoon run. I had soccer games in the morning with my boys so I am glad I even got out today.

3.30 mile warm

Jumped into an 8 mile tempo run and just kept it easy with Jon

5:41 min/mile avg

2.40 down

 

LunaRacer (black) Miles: 13.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.000.0010.85

Easy run today. Went later and ran solo this morning so my wife could get her run in without rushing. Legs feel great today and looking forward to tomorrows aerobic builder. I wish that I had another month of training, because I feel like I am getting stronger weekly still and might not be ready for STG. Who knows might be a good thing because my energy is threw the roof and not feeling burned out.

 

avg pace 6:48 min/miles

LUNARGLIDE 4 ORANGE Miles: 10.85
Weight: 0.00
Comments
From Jake K on Mon, Sep 16, 2013 at 13:14:56 from 67.177.11.154

Better to come into it a little undertrained, feeling like you're definitely on the fitness upswing and full of energy, than to hit a plateau. The way things have been constantly progressing for you, I think you might surprise some people in a couple weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.158.000.000.0013.15

Had a solid group of guys on our aerobic builder today. Jon, Riley, ken, Bret, Jason, and Dave. Did a 3 mile warm with strides then jumped into the tempo. Today felt a little harder then normal, I got stopped @ 12th for a bit then had to use the bathroom at 4 miles. After that my body just felt done, but I fought through as hard as I could and bank some quality miles even though I didn't hit my goal for the day.

2.15 cool

Avg pace for tempo was 5:38 pace will post splits later.

Goal was 5:31 pace for the 8.

LunaRacer (black) Miles: 13.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Easy run with Ken and Riley from 21st. Headed up towards the Ogden canyon then hopped on to the trail for about a mile then looped back down to the parkway. Finished the run off with a loop around the pond to make it 10.25 for the morn.

NIKE PEGASUS 29+ Miles: 10.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.820.006.000.0012.82

2 mile repeats

met with Ken, Riley, Jason and Bret @ the 31st parkway to do some repeats. 

Warm was 3.25 with strides then jumped into some repeats with 3 min rest.

Splits

first set- 5:40; 5:28 

second set- 5:16; 5:14

tthird set-  5:28; 5:16

2 mile cool

overall the workout felt pretty good for the most part, especially once the legs got moving. I thought on the third set I was done, but glad to rebound and hit a great split for a tough mile.

After the workout I had a lactate threshold lab for my exercise physiology class and did a little over a mile to get the legs moving. Funny with the results, I can run forever but for power I tested in the 11% percentile, man I am weak. Can't wait until the Vo2 Max test, so I can feel good about something.

LunaRacer (black) Miles: 11.75Pearl Izumi N1 Miles: 1.07
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

Easy mileage on the TM.

LUNARGLIDE 4 ORANGE Miles: 9.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.006.000.000.0020.00

Good solid run today down Sardine Canyon and into Mantua with Ken, Riley, Dave and Jason Holt.

Did a 2.40 mile warm before I started into my first 3 mile tempo. Ran with Ken and Dave for this one.

Mile splits were 5:41; 5:38; 5:24 all was conversational. Ken and I just talked crap to eachother the whole time. Best friends that want to kill eachother in races! I think thats how are entire group is. We motivate the Shizz out of eachother that we want to beat eachother very badly. Glad I am apart of it.

We did some easy mileage around Mantua twice then headed out on the road down the rest of sardine then knocked out 3 more miles at marathon pace.

Splits were 5:27; 5:19; and 5:35 up the hill into Brigham City. I need to check but last time on the hill I think I was close to 5:50 pace so definetly improvement.

Cooled for 2 more miles and called it a day.

Good run, legs responded well. There is still work to do in the next couple of weeks, so that gets me excited to improve my fitness even more. Hope I can shock some people in STG!

NIKE PEGASUS 29+ Miles: 20.00
Weight: 0.00
Comments
From Brandon on Sat, Sep 21, 2013 at 16:00:03 from 70.208.4.13

looking ready to rock Ben!

From Matt Poulsen on Sat, Sep 21, 2013 at 17:57:14 from 98.202.242.213

Lookin' good, Ben! Nice work!

From RileyCook on Sat, Sep 21, 2013 at 18:54:30 from 174.52.234.49

Great work Benny Van. You're coming on strong. It's gonna be fun down at STG. As for tonight go UTES!!!!

From RileyCook on Sat, Sep 21, 2013 at 18:54:53 from 174.52.234.49

Benny Van? I meant BV!!

From Fritz on Sat, Sep 21, 2013 at 19:25:18 from 67.177.4.64

Nice run Ben. It looks like your training is shaping up well for SGM.

So you guys are U fans up there? Good to hear :) I took a nap so I think I will be able to stay up through the game.

From Ben VanBeekum on Sat, Sep 21, 2013 at 19:30:41 from 67.169.244.46

No Fritz I am not a Ute fan lets get that clear! I hope the Utes get creamed tonight! Riley just hasnt seen the light yet on becoming a BYU fan!

From Fritz on Sat, Sep 21, 2013 at 19:35:56 from 67.177.4.64

Ah, apologies for the false assumption. It's good to know you and Riley can still be friends. I have a few BYU fan friends too.

From Ben VanBeekum on Sat, Sep 21, 2013 at 20:08:47 from 67.169.244.46

Apologie accepted. Haha! Ya Riley and I have some good conversations about BYU and the Red Team.

From Trevor Baker on Sun, Sep 22, 2013 at 08:03:30 from 174.27.248.209

another great LR. the countdown is on, be smart and time to relax and let things come back to ya! Hope you enjoyed the game.. Go Utes.

From RileyCook on Mon, Sep 23, 2013 at 09:23:06 from 132.3.57.79

Fritz, Ben and I are great pals, but I will say that Ben is a horrible sports fan! BYU, Los Angeles Lakers...are you kidding me?!

From RileyCook on Mon, Sep 23, 2013 at 09:24:12 from 132.3.57.82

In fact, he even claims Jimmer is better than Damian Lillard!! Un-be-liev-able!

But we still love ya Ben despite your huge sports-fan flaws!

From Fritz on Mon, Sep 23, 2013 at 10:33:45 from 65.116.116.6

I know BYU fans hold Jimmer on a special pedestal so I have learned not to dispute his skills or lack thereof.

Here is an article debating Lillard vs. Deron Williams.

http://dimemag.com/2013/09/whos-better-damian-lillard-deron-williams/

From Josh E on Mon, Sep 23, 2013 at 11:10:35 from 205.235.104.4

The most interesting part of that article is the audacity of the headline.

I would not want either writer to make a case for me, but that Ian Flick guy is an awful writer without even a poorly written useful thought to consider. In summary, one had a superior rookie season on a bad team and the other has good cumulative stats and kept them up kind of while injured.

Say that Lillard is better because he can be a menacing scorer and already has the ability to rise to the occasion or Williams is better because his playmaking abilities, shooting and willingness to attack the rim with reckless abanodon keeps the defense perpetually off balance. Maybe mention that Lillard needs to learn to play defense.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.000.000.009.35

Letting the taper begin sort of.....

Cutting easy day run by 5 minutes this week and then of course no long run on Saturday. Should out me around 65 miles for the week, hopefully, thats the goal at least.

 

avg pace 6:58 min/miles

NIKE PEGASUS 29+ Miles: 9.35
Weight: 0.00
Comments
From Dave Olson on Mon, Sep 23, 2013 at 13:33:53 from 132.3.57.78

Excited to train a run a marathon with you next year!

From Trevor Baker on Mon, Sep 23, 2013 at 22:02:55 from 174.27.248.209

Good plan. Soo many people take the taper way too far and cut their miles in half the week before or even 4 weeks before. Science is in your favor. All to do now is quality mental preparation! Have fun with the comeback you've established!

From Ben VanBeekum on Tue, Sep 24, 2013 at 11:26:22 from 137.190.142.192

Trevor thanks man! It feels rightto do. In the past I have cut back way to much and my body just feels weird and it is way hard to get the body to respond. I feel after this marathon the comeback is official regardless of the outcome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.408.000.000.0013.40

Met up with Bret, Jason, Riley and Dave at the 21st pond to do our aerobic builder. Today we split the builder up by 2X4 mile with half mile jog after the first 4 miles. Goal today was to hit between 5:35 to 5:40 which is goal marathon pace. As I got going the miles felt easy after the first 2 miles so I slowly dropped the pace and had a great overall workout.

Splits were 5:36; 5:37; 5:32; 5:31

Second set was 5:36 over the bridge which is my fastest bridge split this year. 5:26; 5:30; 5:29.

Overall avg of 5:32 min/miles. Again fastest 8 mile split this year on an honest flat route. Again I can't say this enough, and will probably repeat for some while. I feel that my fitness level is going though the roof right now, and I still don't feel like I am 100% back yet. Hopefully the work that I have put in to get to this point this year will show in a week and a half.

Good solid run for everyone. Good luck to Bret this weekend, he is racing the Huntsville half.

LunaRacer (black) Miles: 13.40
Weight: 0.00
Comments
From Dave Olson on Tue, Sep 24, 2013 at 12:35:39 from 132.3.57.81

Great workout! You looked really good. Thanks for helping me relax and roll in the middle.

From RileyCook on Tue, Sep 24, 2013 at 13:02:33 from 132.3.57.82

Looking good...5:32 for 8 miles is fantastic. And you didn't slow at all for those last two "tougher" miles into some wind. That's a good sign; shows your strength and that you likely could've kept going further.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Easy run on the TM.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.853.003.000.0011.85

Met up with Riley and Dave at 21st pond to do 2X3 mile fartlek style. Goal was to hit aerobic tempo for half mile then anaerobic for the next half. Take a 4 min break and hammer it out again.

splits were 2:54, 2:37; 3:03, 2:34; 3:05. 2:34

had trouble keeping aerobic pace on the recovery, was harder then I thought. But was happy with the anaerobic splits ( little to fast and took me longer to recover)

2nd split

2:57, 2:37; 3:01, 2:39; 2:58, 2:34

felt better on the second for sure. Between the 2 sets there was only 2 second difference on avg. 5:36 pace and then 5:34 pace. 

Fun workout! Did alittle over 3 mile for war and little over 2 for cool.

NIKE PEGASUS 29+ Miles: 11.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Stomach was killing me today! For some reason I had to use the bathroom every half mile or so, so I called it today. Not feeling sick which is the weird thing.....

Weight: 0.00
Race: 2nd Annual STG Marathon Tune-Up 5K (3.07 Miles) 00:15:51, Place overall: 4, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.741.003.070.0012.81

Great showing to this years 2nd Annual STG Marathon tune up 5K race. Awesome group that showed up today. We had Riley, Jason, Jon, Bryant, Jace, and Dave. So good to see the numbers increased this year! Already looking forward for next years race.

So for me I really wanted to go out and get a solid push, but at the same part beat my time from last year also. So anyways I went out with Bryant and Jason for the first mile which was 5:17 for myself, then in the 2nd mile I really wanted to attack the down hill portion of the 2nd mile I managed 4:58. Then on the 3rd mile I again got passed at the same spot as last year going up the hill. Bryant came pass me and said I cant let Jason beat me and then he took off. Mile 3 was 5:16 and I pushed hard to beat my time from last year and got 17 seconds for the last .07.

So splits from last year- 5:07; 4:55; 5:20 and 25 seconds for last .07

Spits from this year were- 5:17; 4:58; 5:16; and 17 seconds for last .07.

So I actually came up 3 seconds short of my goal time 15:48 from last year. But I am right there again. I feel that I have done everything that I have could've done to get ready for this marathon in such short time. My thoughts,  I feel more prepared this year then any other year. Even more then 2011s race where I went 2:28:47. I have done alot of Marathon paced runs this year and have extended my longest tempo of 10 miles to 15 miles this year. So I guess anything over 2:28:47 I will feel major disappointment, so I am praying for the best.

 

Todays warm was a little over 5 miles with strides

Cool was 4.64 during our cool down I realized the time and had to get back for my wife to go to work. So I did 1 mile at 5:28 pace and managed to get home right on time.

Great run today, excited for next week. 

NIKE PEGASUS 29+ Miles: 12.81
Weight: 0.00
Comments
From RileyCook on Sat, Sep 28, 2013 at 11:55:37 from 174.52.234.49

Nice push this morning BV! I agree that you are in very good marathon-shape, maybe the best yet. And that's coming off a huge injury and really only three solid months of training.

You've done the work, have the confidence that it'll pay off next Saturday!

From Brandon on Sat, Sep 28, 2013 at 14:27:59 from 70.208.8.151

You've put in some excellent work Ben. Inspiring to see you get back into form after going through a lot this year. I'm excited for you and wish you the best next weekend.

From Jake K on Sat, Sep 28, 2013 at 16:06:49 from 67.177.11.154

You're hitting the same times as last year, but you're also on a major upswing - which is really the ideal scenario going into next weekend.

From Matt Poulsen on Sat, Sep 28, 2013 at 18:04:50 from 98.202.242.213

Nice work this morning, Ben! It has been inspiring to see you improve so fast. You are ready for a great one next week!

From Ben VanBeekum on Sun, Sep 29, 2013 at 11:55:50 from 67.182.207.67

Thanks Gentleman! And thank you guys for being great motivators! Awesome to see all your dedication. It's amazing the type of talent that is coming out of Utah.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4.5 mile warm then did 2 miles at Marathon goal pace

splits 5:34 and 5:36 respectively

Felt really comfortable and relaxed, GOOD SIGN!

cooled for 1.5 miles to make it an even 8

 

NIKE PEGASUS 29+ Miles: 8.00
Weight: 0.00
Comments
From RileyCook on Mon, Sep 30, 2013 at 13:40:49 from 132.3.57.80

BOOM! You're ready! Laziness from here on out...

From Dave Olson on Mon, Sep 30, 2013 at 13:54:47 from 132.3.57.78

Pure unadulterated LAZINESS! Let your in sloth come out.

From Ben VanBeekum on Mon, Sep 30, 2013 at 15:51:14 from 216.206.44.14

How was your run today fellas? Sorry I missed it, but I will take working 3 days a week any day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Just passing the time.... Seems like Saturday is so far away.

 

LUNARGLIDE 4 ORANGE Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.751.250.000.005.00

Easy run after work today. Legs felt tired probably due to the 12 hour shift. So I decided to throw in 5X400 at goal marathon pace with the hopes of waking the legs up.

Just what I needed felt great towards the end.

 

NIKE PEGASUS 29+ Miles: 5.00
Weight: 0.00
Comments
From JPark on Thu, Oct 03, 2013 at 20:45:07 from 50.160.19.124

Great to see you firing on all cylinders. Quite the contrast than say 6 months ago. Go relish your comeback. Your PR is going down.

From Cody on Fri, Oct 04, 2013 at 18:54:19 from 76.27.36.99

Go get that PR Ben! Good Luck

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.150.000.000.002.15

Easy miles around the condo

Lunaracer 3 Black-red Miles: 2.15
Weight: 0.00
Race: St. George Marathon 2013 (26.2 Miles) 02:26:12, Place overall: 11, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

So I am going to make this short and sweet! Really I didn't know what to expect with this race at all. It has been a crazy up and down with the knee and really training for this race began in June. So in short four months everything has been a world wind. Anyway....

so showed up the buses nice and early to meet Riley, Bryant and Jason. Also was pretty cool because we ended up on the same bus as Steve Hooper, Clyde, Dave and Logan. So it was a good ride up. The start of the race was windy and cold, but the wind was in our favor. So anyway the start of the race the packs separated pretty quickly. Logan, Dave and I started a small pack together and worked the first seven miles together until I had to stop for a quick bathroom break, which was way beneficial to do it early then do it later and not have the legs to finish. So anyway I got out of the restroom and made a quick dash to get the legs going and managed to catch up to Walter and Clyde for a minute. Up about thirty seconds was Dave and Logan and I pretty much just kept my eyes on them for the majority of the race. Tone honest I mimicked everything that they did to keep my going, I was cutting the road like they were, speeding up at the same time just to hope that I could catch up and run and finish with them. Well around half way mark I came through mile 13 at 1:14:05 I think. So faster by almost a minute and a half then years past, so really good sign. So for the second half for me was to hit even splits and come in around 2:28 for the race. Well the second half went pretty well, I rolled with down hill as best as I could and tried to remember what Riley and ken had taught me about relaxing the shoulders and just get the hips out in front and just roll! And that I did. Around mile 18-19 I thought I was done for my legs felt like they were on fire. So I just told. Myself to get to mile 23 as fast as you could and just play the rest off of feel. Well as I started mile 23 I saw Matt poulson and tried to get him going and pushed him along but I could tell it wasn't his day and really felt sorry for him. Because even though he ran a great time, his training showed more than that. Around 24 I start red gaining on Logan and then Dave. Crazy how one bathroom stop at mile 7 will set you back, it took me 17 miles to catch those suckers! I am glad both finished well. I saw Jason up ahead I thought I could catch him but came up about 6-8 seconds short. So officially the comeback is over, I am so grateful for my health and friends that I have been blessed with. I am so excited for everyone that ran, such a perfect day for running. 

Well that's it.... I will post my splits when I get a few and breakdown my first and second half splits.

Weight: 0.00
Comments
From Holt on Sat, Oct 05, 2013 at 21:02:15 from 67.2.227.78

Wow! What a comeback! Always awesome to race with you. The Circle is waiting for you to be here for real.

From Brandon on Mon, Oct 07, 2013 at 04:50:29 from 67.214.231.170

The comeback kid! Congrats Ben! It was good to see you again at the race. And a PR to boot! Way to go!

From RileyCook on Mon, Oct 07, 2013 at 08:51:40 from 174.52.234.49

2:26 with a pit stop! Get out of town! The comeback is more than complete. I couldn't be more happy for you Benny Van. You made my day.

Enjoy this, soak it up for a week and then let's get back to work and get you another PR in 2014!

Oh and thanks for not making a liar out of me!

From Jake K on Mon, Oct 07, 2013 at 12:18:17 from 67.177.11.154

Great race Ben. It really came together nicely over these last couple months! You definitely wouldn't have predicted this back in the spring... but man, you hung tough, kept the faith, and really just improved week by week. You training has really been a great example of not forcing things - just letting it build a little at a time. And to cap off the cycle with such an excellent marathon, that's just great. Way to go!

From Paul on Tue, Oct 08, 2013 at 07:58:47 from 65.114.209.66

Great job working your way back after injury! That's a sweet race, enjoy the feeling!

From Dave Olson on Tue, Oct 08, 2013 at 08:13:34 from 132.3.57.79

We will PR together next year! Great freaking race man!

From AngieB on Tue, Oct 08, 2013 at 08:35:06 from 65.130.67.21

Nice race Ben. So proud of ya working hard and coming out w a great fall marathon to end what started off being a hard yr.

From Matt Poulsen on Thu, Oct 10, 2013 at 21:54:19 from 174.52.216.185

Very impressive race, Ben! I'm not surprised a bit. Congratulations!

From Superfly on Tue, Oct 15, 2013 at 10:30:02 from 74.211.21.81

I finally got to read this. I can't believe it took you so long to catch Logan and Dave... not until mile 24? For some reason I though you had them before the half. Nonetheless great race. Way to bounce back from injury and a bathroom stop. Come go 1:07 at Snow Canyon... and live to tell about it.

From Ben VanBeekum on Tue, Oct 15, 2013 at 14:25:54 from 67.169.244.46

Clyde that is what I am hoping for. I have never ran Snow Canyon. What is the course like?

From Superfly on Tue, Oct 15, 2013 at 15:31:02 from 74.211.21.81

It starts at about mile 12 on the marathon course. So you run that for the first 3 miles or so down to the Snow Canyon turn off or roughly mile 16 or the STG marathon course. Then it drops off a cliff for about 3-4 miles. After that it's flatish and rolling with a net drop to the finish... but will fill uphill after the big drop.

From Ben VanBeekum on Tue, Oct 15, 2013 at 17:15:06 from 67.169.244.46

Clyde, thanks! I am hoping that I can hit at least 1:08. There is a group of us up north that are planning on going to Houston in January to run the USA half Championships. So Dave Olsen and I are going to try to hit a qualifying time. You guy should do the same it would be killer to have a huge group from Utah to go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Now that the nipples are finally healed and the scabs under the arm pits it was time to get out for a run. Legs felt good and are ready to go. Plan is to head back down south the first week of november and shoot for a 1:08 half in snow canyon. Planning on some solid workouts in the next 3 weeks, hopefully legs will respond.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

Easy run through North Ogden. Little heaviness still in the legs, so just taking it easy probably til thursday before I hit a hard workout.

 

Weight: 0.00
Comments
From SpencerSimpson on Mon, Oct 14, 2013 at 14:27:11 from 63.82.19.2

Fantastic SGM bro. nice recovery...make it happen...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.604.000.000.009.60

3.23 mile warm

4 mile tempo- wasnt planning anything spectacular just wanted to get the legs moving and flush the rest of the garb out my legs.

splits- 5:40; 5:34; 5:34; 5:20

2.37 cool back home 

avg pace for entire run 6:39 min/miles

 

Nike Flyknit One Miles: 9.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Easy run on the TM after a solid 12 at work. Legs a little tired but managed. Ran a litte later than normal because of dinner. Stomach didnt handle to well, took 80 min to run 65 min.

Nike Pegasus 30 Blue Miles: 9.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.000.003.009.05

Had some time after class before I had to head to work for a staff meeting. So I ran at Weber State. Legs were filling a little better today so I headed to Bues Pond and did 12X400 @ 70-72 pace. Just what I needed, workout didnt feel to exerting at all. Just playing things a little cautiosly this time around because last year I was a little over zelous and ended with a knee injury that cost me 7 months. Beautiful day for a run though!

Nike Flyknit One Miles: 9.05
Weight: 0.00
Comments
From RileyCook on Thu, Oct 17, 2013 at 19:45:06 from 174.52.234.49

Nice rust-buster Benny Van!

From Jake K on Thu, Oct 17, 2013 at 20:21:27 from 67.177.11.154

That's a good workout to ease back into things. Get some turnover, but not too much volume.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

A.M

8.40 miles with Jonny boy in North Ogden, good to get out and do a morning run. Going to sneek in an easy double today.

Nike Pegasus 30 Blue Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.010.000.000.0015.01

Easy run with Dave up in North Ogden. Took things chilled today, averaged around 7:00 min/pace for the entire run. Hit some roads today and some of the canal rd. Beautiful morning with the sun out!

Nike Flyknit One Miles: 15.01
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

Easy 60 min fun before heading off to work! Loving the beautiful fall weather!

Nike Pegasus 30 Blue Miles: 8.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.650.004.000.0015.65

So I don't know why but I did it anyway. Decided that it was a great idea to run from work at 2:30 in the morning! So I did, and it was actually pretty cool! Ran from McKay Dee down to Washington blvd then ran Washington all the way into north Ogden, straight shot! Pretty fun, roads were well lit, I think there was some type of meteor shower going on because there was a bunch that I saw once I got off the main rd where the streets weren't lit. Planning a quick run after school probably hit some fast downhill miles to get ready for snow canyon next weekend.

 

P.M

Did a quick workout tonight up in North Ogden down my normal tempo route. Started on 3100 N and ran to the Pepsi plant in Pleasant view for a quick 4 mile tempo. Not going to lie this is the best that I have felt and I think the fastest 4 mile tempo of the year for myself.

splits- 5:17.58; 5:12.93; 5:10.92; 5:03.74

If I can feel like this next weekend and add 9 more miles to it; 1:08 is very attainable

1 mile warm/1.10 cool

Nike Pegasus 30 Blue Miles: 9.55Nike Flyknit One Miles: 6.10
Weight: 0.00
Comments
From SpencerSimpson on Tue, Oct 22, 2013 at 22:20:28 from 67.2.154.113

Great tempo brotha. You are looking great. Make it happen...

From Trevor Baker on Wed, Oct 23, 2013 at 08:40:55 from 155.99.175.211

It's always awesome to have a solid 4 mile tempo. Excellent work. Didn't know you were running snow canyon! You and Dave will run awesome there! Best of luck and it's fun to watch your times continue to improve.

From RileyCook on Wed, Oct 23, 2013 at 09:21:58 from 206.29.182.254

Awesome BV!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.110.000.000.009.11

easy run on the TM after work. 

65 min @ 6:55 pace

Nike Pegasus 30 Blue Miles: 9.11
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.003.0011.35

Met Riley, Bret, Dave and Albert at 21st pond to do a workout.

warm was 3.15 miles

workout was 8X600 for me w/90 second recovery

pace was anywhere between 72 pace to 75 pace

Repeat splits were 1:55.39; 1:55.53; 1:55.52; 1:51.40; 1:54.02; 1:50.95; 1:52.40; 1:51.17

Felt good for the workout. Cut it after 8 for precautionary reasons, just trying to be smart and not rushing back into anything right now. Body is feeling good and still feel like I am gaining fitness, hopefully I can keep it that way for awhile

workout and cool was 8.20 miles 

total mileage-11.35

 

Nike Flyknit One Miles: 11.35
Weight: 0.00
Comments
From SpencerSimpson on Sat, Oct 26, 2013 at 11:15:53 from 63.82.19.2

perfect strategy Ben for what you are feeling. I can completely understand how an injury mindset works now. Not fun to regress back and you are definitely only going forward from here. You look great. I love 600's for perfect speed/stamina balance. 8-12 is a great effort on this workout. Nice work and keep it up. Look forward to partying with yall at SCH. By the way, I have a 2:06 tee time at Sand Hollow for 4. :)

From Ben VanBeekum on Sat, Oct 26, 2013 at 14:02:07 from 67.169.244.46

Spencer count me in! And thanks for the props! Injuries do suck and I mostly feel like a wuss when I cut back or cut workouts short but I tell you what I would rather do that then have that stinking IT band injury again. See you next weekend, I am glad you are running again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy on the TM while watching my kids. Decided to sleep in today since Riley and Dave were running later. No reason to fly solo!

avg pace 7:04 min/miles

Nike Pegasus 30 Blue Miles: 12.00
Weight: 0.00
Race: N.O Glow in the Dark 5K (3.1 Miles) 00:16:47, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.653.100.000.0020.75

Met up with Dave, Riley, Albert and Jonny Boy at Lees Market in North Ogden. Guys were nice enough to head north because my wife had to work early so I had to get back.

Run was pretty casual the entire time. The last 5 miles or so we picked up the pace I got three miles in around 6:18 to 6:00 min/pace and had to slow up. I have developed a morning cold I wake up and have no voice and for the entire run I was either spitting mucous or farmer blowing it out, breathing was just way off today. Hoefully it will be gone next weekend so I can have a good race down south.

avg pace was 7:01 min/miles

P.M

Did the glow in the Dark 5K with my entire family. Race was way fun and chilled. I had no goal in mind since 2 miles of the run is on the trail and this was the race last year that I hurt my knee on so I was being was cautious. Race started and the first .90 is all down then it jumps straight to the trail. Plan was to run the road hard get the gap I needed before the trail and then slow it way down. First mile was 5:10. I was watching my pace on the down hill and I was around 4:36 pace for majority of it so that was fun to see. Next two miles were chilled on the trails 5:40 and 5:46 last .10 was down hill finish and it was around 15 seconds or so. Fun race will do it again. Was impressed with my kids though. Both my 7 year old and 4 year old ran the entire race. Then I did almost a mile cool down with my 7 year old. It was a proud father moment. Shout outs to my wife, mom and dad and my Baby bro and his wife for all running as well. It was a Van Beekum affair.

LunaRacer (black) Miles: 7.20Nike Flyknit One Miles: 13.55
Weight: 0.00
Comments
From Matt Poulsen on Sun, Oct 27, 2013 at 10:19:58 from 174.52.216.185

Fun day! And, nice week.

From SpencerSimpson on Mon, Oct 28, 2013 at 14:21:23 from 63.82.19.2

hope the cold goes away quickly. fun day for the whole fam dam. look forward to seeing you this weekend with everyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

Easy run before heading off to work. Excited to scale back this week and hope for a great race on Saturday. I think I am more excited to hit Sand Hollow after for some small ball!

Nike Pegasus 30 Blue Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.853.002.001.0011.85

Met up with some of my cross country kids to do a workout. My plan was 3-2-1 breakdown and goal was 5:30 for first 3. 5:20 for second. And 5:10 for third set. Told my guys there splits in where I wanted them at, then we were in our way.

splits were 5:26; 5:29; 5:27 for first set. Second set was 5:18; 5:21. Third set was 5:09. Solid day! Workout felt relatively easy, which is a great sign for this weekend.

warmup was about 3.50 w/strides. And a little over 2 miles for cool.

Nike Flyknit One Miles: 11.85
Weight: 0.00
Comments
From RileyCook on Wed, Oct 30, 2013 at 13:35:33 from 208.54.5.234

Solid

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Met up with Dave and Riley at 21st pond and did a light workout just to get turnover beore saturday. Did 3X400 with warm and cool.

Nike Flyknit One Miles: 6.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Did a shake out run with Dave in Beautiful STG, weather was awesome! Did 2X400 @ 75 pace by DIxie Highschool. 

Nike Zoom Streak Miles: 4.20
Weight: 0.00
Race: Snow Canyon Half Marathon (13.16 Miles) 01:08:28, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.0013.160.0015.41

Snow Canyon Half Marathon what a great course and Beautiful scenary! Couldnt have asked for better temperature for the first week of November in STG. My entire goal for the race was to hit under 1:09 so I could got to Houston in January with Riley and Bryant for the USA Championships. Once in a lifetime opportunity and definitley felt that the goal was attainable.

So Riley was nice enough to come get Dave and I for the Half at our hotel so we didnt have to catch a bus to the top. Worked out perfectly. Was able to get in about 2.25 miles in with about 3X100 meter strides in before the race started. I was telling Dave that my stomach wasnt feeling so hot and that I felt like I had to use the bathroom one more time before the race started and unfortunetely I didnt get it that in. 

Well the race started and within a minute the pack was already seperated down to 6 guys. Matt, Walter, Jacob, Dave, Trevor and myself. First mile went out a quicker then expected I was roughly around 5:09 and goal split was supposed to be around 5:16. Then for some reason the 2nd mile slowed around to 5:245 split so I decided to push the pace a little bit for the 3rd mile to get the group going and it did. Dave, Matt, Jacob all came and from there the race was on!

The 4 of us ran together through mile 6 then Matt gapped us slowly and looked comfortable at doing it. I think his mile split was 4:38 and I was 4:48. Around mile seven unfortunetly that bathroom break that I didnt get in had to come out so I immediately pulled of the trail and pull a sweeping S.P. and lost maybe 10 seconds at the most. Split was 5:10 and shouldve been around 5:00 flat or a little quicker. Around mile 8 I caught back up to Dave and he stated that he was done. Mile 8 was pretty rough and it even put myself into oxygen debt and took me about a half mile to recover. Arond mile 9 I could see Jacob up ahead and just kept my sight on him and was hoping that I could close the gap or just be somewhat close to him towards the finish. Well around mile 11.5 I caught him on a uphill portion through entrada and never looked back. Just ran as comfortable as I could and tried to hold on for the finish. I got to Snow Canyon highschool and started around the track at 1:07:30 and realized that I had 90 seconds to run 300 meters basically to achieve my goal. ended up finishing at 1:08:28.

Overall loved the course. Wish I didnt have a bathroom break at mile 7, and also wished I couldve pushed Matt more. I wouldnt have beat him today but wouldve been fun trying or to make him sweat a little more ;)

But #1 glad that I accomplished my goal and set a PR in the Half Marathon. Houston should be fun!

Splits were 5:09; 5:24; 5:05; 4:50; 4:46; 4:48; 5:10(Poo break) 5:26; 5:11; 5:19; 5:28; 5:30; 5:30.

Nike Zoom Streak Miles: 15.41
Weight: 0.00
Comments
From Steve on Sun, Nov 03, 2013 at 15:53:47 from 66.87.112.202

Nice race, congrats! Sounds like the Championships are going to be a lot of fun.

From Dave Olson on Sun, Nov 03, 2013 at 16:55:23 from 67.182.237.143

Nice run dude and thanks for being good company on the ride home. See ya tomorrow to start it up again!

From RileyCook on Mon, Nov 04, 2013 at 09:21:47 from 208.54.5.242

Awesome work Benny Van! You looked super strong and smooth at mile 10. I knew you were going to catch Howell.

Fantastic way to cap off the comeback year. Now next year it's the PR train!

From Brandon on Mon, Nov 04, 2013 at 09:46:18 from 67.214.231.170

Wow Ben! Awesome to see you running so strong. Congrats on the sub 69!

From josse on Mon, Nov 04, 2013 at 15:08:16 from 70.196.195.254

Great job! Way to get through your poo break;) those are never fun.

From Cody on Mon, Nov 04, 2013 at 15:28:07 from 76.27.36.99

Nice Run Ben! Way to go! Nice Comeback this year!

From Jake K on Mon, Nov 04, 2013 at 15:35:33 from 159.212.71.25

Nice job Ben. Houston will be quite a race. Its a lot of fun to be a part of something of that scale, and it will definitely keep you motivated as the weather starts getting colder! :-)

From Superfly on Mon, Nov 04, 2013 at 17:58:02 from 74.211.21.81

Great race man. Congrats on the qualifier. That will be special. Stay healthy through the winter and your gonna be a beast come spring.

From Holt on Mon, Nov 04, 2013 at 18:39:08 from 67.2.243.253

Well done Ben! It would have been fun to be pushing with you guys, but that will have to wait until us mere mortals recover from the marathon.

From Ben VanBeekum on Tue, Nov 05, 2013 at 01:51:53 from 216.206.44.14

Thanks everyone for the support! Been a crazy great year! Next year is looking big! Hopefully great things to come.

From jtshad on Tue, Nov 05, 2013 at 09:12:24 from 141.221.191.225

Nicely done! Great time and congrats on making the time for the championshipds.

From Dave Olson on Tue, Nov 05, 2013 at 09:25:31 from 66.87.113.60

There will be epic things next year. More and more and more PRs.

From Matt Poulsen on Wed, Nov 06, 2013 at 09:57:08 from 174.52.216.185

Excellent race, Ben! Very impressive. It was sure a lot of fun running up front with you. Your comeback has been special!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.150.000.000.003.15

Easy miles with Dave down STG blvd and sown Diaganol street back to the hotel before heading up north to SNOW!

Nike Flyknit One Miles: 3.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Met up with Jon, Albert and Riley at the 21st pond for an easy run. My legs are BLOWN! Pretty sore this morning and fatigued still. Definitely an easy week of running!

Nike Pegasus 30 Blue Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Met up with some of my Cross country kids to do a workout. I ran easy before then did warm and cool with the kids. Legs feel a little better today but still pretty sore. Definitely an easy week of running is in the plans.

Nike Pegasus 30 Blue Miles: 10.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Night run on the canal rd after work. Just me, the trail and my head lamp.

Legs are still sore, this hald took alot more out of me then I thought it would.

 

Nike Pegasus 30 Blue Miles: 10.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.303.000.000.0010.30

Met up with some of my Fremont Boys at Fremonts track to have them do a track workout. I decided to the warm with them and to jump into the repeats if my legs were okay. After some strides I felt like a light workout was doable. So anyway I did 6X800 @ 80 pace to just get some turnover and rest was 400 jog. Then did a 2 mile cool also.

Legs are coming around finally! I cant believe how sore I have been from that race. But anyway should be ready to roll again next week to start training for Houston in January.

Nike Flyknit One Miles: 10.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Easy miles later in the day. My little man Grady wasnt feeling so hot last night so I missed a solid group run with the guys this morning. Glad I got the miles in today.

Nike Pegasus 30 Blue Miles: 10.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.002.000.0015.15

Had a solid group of guys to run with today. I met up with Riley in riverdale to drive out to Steve's house in Hooper. From there we met Dave and Ken also. Steve had a solid 15 miler that was mostly flat. Around mile 6.50 we through in a tempo. Dave and I did 2 miles at 5:22 and 5:16 the other guys did 3 miles. When we got back to Steve's house we indulged in Chocolate milk and had an amazing breakfast burrito thanks to Steve. 

I feel that if we can get Steve to commit he is going to be another Davis County guy that will run sub 1:10 in the half and for sure beat his sub 2:25 in the marathon. Will be awesome to watch.

Overall pace for myself was 6:33 min/miles

Nike Flyknit One Miles: 15.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

Easy run today. Weather was amazing, no complaints.

Nike Flyknit One Miles: 10.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

Went out to dinner to Maddox with my family for my parents 35th anniversary. After dinner since I hadnt got my run in for the day I decided since I had some running gear in my car that I would run home. I ate light for dinner so I didnt get an upset stomach. Run was pretty fun, good road to run on and it was fun just head lamping it in the dark.

avg pace 6:50 min/miles

Nike Flyknit One Miles: 13.70
Weight: 0.00
Comments
From Brandon on Thu, Nov 14, 2013 at 17:48:19 from 160.7.242.251

Love this. Sounds like a fun one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Ended up playing 90 minutes of Basketball. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.003.009.70

Track Workout

Met with my highschool boys out at fremont after class and sncuck in a workout with them since I didnt get a run in this morning .

Ended up doing 12X400 with them, 

My goal was to start at 72 pace for the first 4, 69 pace for the next 4, then 67 pace for the last 4.

Splits- 71, 71, 69, 70. The next 4 were 68, 68, 67, 68. Last 4 were 67, 67, 66, and 65!

Awesome worrkout! Rest was 60 seconds came to be around 100 meter jog.

Boys did awesome should have some good placings at footlocker that is coming in December.

Warm/Cool was 3.75/2.10

total mileage- 9.70 

P.M

2 hours of Basketball; legs were pretty tired but feels good to run up and down the floor with some old friends again.

Nike Flyknit One Miles: 9.70
Weight: 0.00
Comments
From Matt Poulsen on Sat, Nov 16, 2013 at 13:10:59 from 174.52.216.185

Nice work, Ben!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Easy recovery run on the TM. Run went by pretty fast which is not the case on most TM runs.

avg pace 7:04 min/miles

Nike Pegasus 30 Blue Miles: 11.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.303.003.000.7512.05

Progressive 3-2-1-800-400 breakdown

2 mile warm 

3 mile tempo- splits 5:29;5:27;5:24

1 mile cool

2 mile- 5:18;5:14

1 mile cool

1 mile- 5:08

800 cool

800 @ 75 pace- split- 2:28

800 cool

400 @ 68 seconds 

.30 cool back home

Solid workout, loving the breakdown workout. Miles were a little lower this week due to the 3 and half hours of Basketball which I have no regrets. Legs felt a little heavier then normal due to the basketball. I am finally feeling 100% from the half 2 weeks ago. Again I was just taking my time on recovery and most of all I am in no rush to start pounding high miles, that will begin in January. 

Nike Flyknit One Miles: 12.05
Weight: 0.00
Comments
From RileyCook on Tue, Nov 19, 2013 at 19:06:27 from 174.52.234.49

BOOM! That is solid bro. You are going to be quite fit come the new year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.000.000.0010.65

Another TM run while my baby was napping. I ended up watching the 2012 Olympic Marathon Trials. Kept thinking how good it was to see Ryan Hall healthy. Hoping for a great comeback for him next year in the marathon hopefully...

avg pace was 7:04 min/miles

Nike Pegasus 30 Blue Miles: 10.65
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.005.000.0010.15

Snuck in a run after class today. Weather was a little rainy but for the most part felt pretty comfortable. Decided that the legs felt good to do a tempo run and due time it was a good idea to speed the run up to get home and celebrate my sons birthday.

Warm was 3.26 with strides 

tempo was 5 miles with a goal of sub 5:25 splits.

splits were 5:18; 5:15; 5:15; 5:18; 5:13. 

Workoutfelt good the first mile and half are gradual down which set the pace for the tempo. Overall legs and breathing responded well to the workout. Happy with the results

cool was 1.89 back home

Nike Flyknit One Miles: 10.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.268.000.000.0013.26

Made a rare appearance this morning with the crew for an Aerobic builder.

3 mile warm 

8 mile tempo @ 5:40 pace. Had a solid negative split the last 4 miles 5:46; 5:32; 5:30; 5:22.

Workout felt harder then it should've, probably do to know running yesterday and the hard 5 mile  tempo on Tuesday.

2.26 cool

P.M.

90 minutes of Basketball. Nice cross training

 

Nike Flyknit One Miles: 13.26
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Easy Run today, nothing fancy.

avg pace 7:04 min/miles

Nike Pegasus 30 Blue Miles: 10.75
Weight: 0.00
Comments
From Matt Poulsen on Sat, Nov 23, 2013 at 12:20:29 from 174.52.216.185

Nice workouts this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

Good solid group this morning that adventured out into the crazy wind still. Dave, Bret, steve, jason and I started at Bret's place and headed up to the 9th st trail head and headed north into north Ogden on the canal rd. ran 3100 north down to shady lane. Merged onto 89, ran 89 to north st, north st to Monroe and then back to Bret's place. Nice and easy today...

Avg pace 7:13 min/miles

Nike Pegasus 30 Blue Miles: 15.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Easy 80 minute run on the TM. Looked beautiful outside this morning, but do to babysitting the nieces today was unable to enjoy it.

Nike Pegasus 30 Blue Miles: 11.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.305.000.000.0015.30

Snuck in 30 minutes in between classes. 

4.25 mile, pace was roughly 7:00 min/miles

P.M

Aerobic Builder Tuesday! Met up with myself for an aerobic builder. I did a 2 mile warm then jumped straight into the workout. I have a solid loop that I do through North Ogden that is flat so I can mimick what the guys are doing in the morning.

I am starting a new build up for a half in January so Riley was nice enough to write up a plan for me. So today I was supposed to start out at 5:40 pace for 8 miles as I got going the pace felt relaxed and comfortable. I was managing between 5:30 to 5:36 for the splits.

Unfortunetely when I got 5 miles in my stomach went south for some reason, really out of no where. So I hit a secret bathroom and went on my way and again around 5.50 stomach was rocked and had to find a bathroom again. So I called it unfortunetely, average for the 5 mile tempo was 5:35. had a 4 mile cool back home

total mileage was- 11.05

Nike Pegasus 30 Blue Miles: 11.05Nike Flyknit One Miles: 4.25
Weight: 0.00
Comments
From SpencerSimpson on Wed, Nov 27, 2013 at 11:17:29 from 63.82.19.2

nice work. must be all the great goodies at Lee's Market you can eat...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.810.000.000.0010.81

Easy 75 min after work. 

Nike Pegasus 30 Blue Miles: 10.81
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.004.000.0013.80

Happy Thanksgiving! I ended up sleeping in and headed out in some sunshine. Today was just beautiful. We have definitely been blessed with a great fall. I ended up doing a little shy of 8 miles then decided to pick up the pace for 4 miles.

splits were 5:08; 5:16; 5:14; 5:16. I got carried away the first mile and it made the last mile hurt. It almost felt like race pace, almost not quite though. Bonus today was that I had an awesome cast iron stomach, I am way grateful when my stomach holds for a run.

overall pace was 6:39 min/miles

Nike Flyknit One Miles: 13.80
Weight: 0.00
Comments
From RileyCook on Thu, Nov 28, 2013 at 13:18:41 from 67.166.96.75

Awesome tempo bro! You're on track for greatness my friend.

Happy Thanksgiving to you and the fam! Grateful to have ya as a training partner and friend.

From Matt Poulsen on Thu, Nov 28, 2013 at 15:22:26 from 174.52.216.185

Great running today! Lookin' great! And the stomach even cooperated -- even better.

Happy Thanksgiving!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles on the trails with Ken, Riley, and Bryant. Legs were pretty tired this morning so an way trail run was perfect.

Nike Pegasus 30 Blue Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.273.002.001.7520.02

Long run/3-2-1-800-400 Workout

Slept in a little longer today and met with the crew at 8:45 at the 21st pond for our long workout. Today we had Riley, Ken, Steve, Albert and myself. Goal today was to do a 3 mile-2mile-1mile-800-400 breakdown with 1 to 1 rest.

So we started with a 3.50 mile warm with strides then jumped into the workout. Goal for myself was to start at 5:30s for the first set I ended up being 5:22; 5:30; 5:24.  We then did a 3 mile run and then 2 miles my goal was 5:20 I was 5:20; 5:12. 2 mile cool then did 1 mile, my goal was 5:10 I was 5:02. 1 mile cool then did 800meters, goal was 2:27 I was 2:25. Half mile cool then did 400 meters I think my goal was 68 on paper. I just attacked it and went out with Riley and the pain set in for the last 100 meters. I ended up being 64.18 I think Riley said which would officially be an 400meter PR.

We cooled down back to 21st pond. After we had a good laugh because Ken decided to get in the river for an ice bath. I think outside temp was like 33 degrees. We were all laughing pretty good.

Overall I think this is the best 3-2-1-800-400 workout that I have ever done. I am well pleased and still feel like fitness is on the up swing of things which is a killer sign. Fun day!

Nike Flyknit One Miles: 20.02
Weight: 0.00
Comments
From RileyCook on Sat, Nov 30, 2013 at 13:03:48 from 50.168.229.42

Dude, that's one of the more impressive workouts I've seen you do firsthand. You were solid today bro! Very nice work. So fun to see your hard work pay off.

From Ben VanBeekum on Sat, Nov 30, 2013 at 13:19:56 from 67.169.244.46

Thanks Riley! I felt really good today and for the most part except the last 400 the workout felt pretty comfortable. I am excited hopefully I can put 7 more weeks of solid training and snag a flat PR in the half.

From Dave Olson on Sat, Nov 30, 2013 at 15:35:38 from 66.87.118.47

Killer workout brother! Missed you guys. That was a hard one to do solo.

From Ben VanBeekum on Sat, Nov 30, 2013 at 15:53:28 from 67.169.244.46

Workout was fun Dave! Best I have felt in a long time.

From Matt Poulsen on Mon, Dec 02, 2013 at 08:23:22 from 174.52.216.185

Excellent workout, Ben! You are looking great!

From jtshad on Mon, Dec 02, 2013 at 13:13:28 from 141.221.191.225

Wow, great workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Glad I was able to get a run in today with finals coming and big test tomorrow just didnt think it was going to happen

Nike Pegasus 30 Blue Miles: 11.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.005.000.0011.50

Tempo Run

Had a big day at school. Aced my final practical in modalities, came home and got outside before it was to dark to do a tempo run.

On the training schedule I had a 4-5 mile tempo today @ 5:22 avg. 

4 mile warm then jumped into the tempo. Wasnt sure how the roads were going to play so I took the first mile easy then after seeing that they werent to bad I decided to just do a progressive tempo with the hopes of a 5:22 avg.

splits were 5:27; 5:24; 5:21; 5:19; 5:16. Avg pace for tempo was 5:21 min/miles

So progressive worked out pretty well and was 1 second under my avg goal. I would say that is a good day at the office.

2.50 mile cool.

Nike Flyknit One Miles: 11.50
Weight: 0.00
Comments
From RileyCook on Wed, Dec 04, 2013 at 06:23:24 from 64.134.162.74

Very nicely done Benny Van!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.108.000.000.0012.10

Aerobic builder after class today. I was unable to get in a run yesterday due to studying for finals and so I was a little ancy to get out today. Today the tempo felt really easy and relaxed in a way it was enjoyable.

Did my normal North Ogden to Harrisville loop. On the schedule the goal pace was 5:32-5:35 pace so I started out at 5:35 pace then worked my way into the tempo. My avg splits for the last 4 miles were 5:27 pace. Had an overall avg of 5:31 min/miles.

3 warm/1.10 cool back home. COLD TODAY! 17 Degrees!

 

P.M. 

2 hours of basketball

Nike Flyknit One Miles: 12.10
Weight: 0.00
Comments
From RileyCook on Fri, Dec 06, 2013 at 19:38:07 from 64.134.162.74

You're doing great Benny Van! St. George Half will be an awesome race for you at the rate you're improving. Keep at it; stay hungry and don't settle!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Easy recovery run today. Nothing fancy just getting work done. Man it is Butt A#@ cold still! If this is a sign for how winter is going to be, I am spending half the winter down south at Clyde, Dave, Steve, or Logan's place. Got to have options!

Nike Pegasus 30 Blue Miles: 10.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.104.000.000.0015.10

Long Run/tempo run

Got out later this afternoon with the hopes of better weather. Well the only thing that was better was the temp was 30 degrees but it was snowing pretty good. I ended up doing my 10 mile loop up to the canal rd in North Ogden then looped into PleasantView then back home. I got home switched out of my cold gear and put some flats on and shorts and headed down to the treadmill. Did .50 warm and then 4 mile tempo at AB pace. Splits were 5:33; 5:33; 5:30 and 5:27. Cooled for .55 and called it for the evening. 

The 10 miler in the snow took alot out of me. It was nice on the canal because I actually felt like I had footing but the roads were way slippery.

Nike Pegasus 30 Blue Miles: 10.05Nike Zoom Streak Miles: 5.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Easy Run today on the TM. Can't believe how cold it has gotten, I would really like to check but I think this has to be the coldest December so far on books in Utah. Man even STG is down in the negatives, thats whats crazy!

Nike Pegasus 30 Blue Miles: 10.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Easy 6 miles, lucky to get some miles today with finals this week. Hopefully get some quality miles in later today.

 

P.M.

Took my wife to the Kurt Bestor Christmas concert at W state. Really enjoyed the music alot, great performer, and what a way to set the mood for Christmas.

Got home and while my wife went grocery shopping I managed to get in 9.10 miles before she got home. 

Nike Pegasus 30 Blue Miles: 15.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy run after work. Was going to a workout and my legs just werent feeling it after a 12 hour shift at the hospital.

Interesting thing happened at work today. We had a code active shooter called overhead. I guess some lady decided that it would be okay to tell a nurse that she had a gun and that if she didnt get her narcotics that she was going to shoot the place up. Short story hospital went on lock down, SWAT showed up, tackled the chick, and took her to jail. I am sorry but there are some people that just dont have intelligence. Glad everything was okay.

Nike Pegasus 30 Blue Miles: 10.50
Weight: 0.00
Comments
From RileyCook on Thu, Dec 12, 2013 at 05:41:08 from 64.134.162.74

That sounds exciting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Finally done with school for 3 weeks that is. After class I ended up running the Winter Racing Circuit 10 mile course. I have ran that route probably close to 50+ times and honestly it never seems to get easier. Lots of climbing....

avg pace 6:41 min/miles

P.M

2 hours of basketball

Nike Flyknit One Miles: 10.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

Another easy run. This week has been a loss for workouts because of school so I am just taking this week as it is and will start some faster stuff again next week.

Nike Flyknit One Miles: 10.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

Did my run solo today. Good solid fat buster. I ended up doing a little over 16 miles from my house down the ogden parkway and back home.

avg pace 6:38 min/miles

Nike Pegasus 30 Blue Miles: 16.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.006.000.0011.40

Decided today was a good day to get in a workout since last week was pretty much just boring miles all week

Decided to do 6X 1 mile progressive

goal was to start out at tempo pace and drop 3 seconds per mile. 

splits were- 5:19; 5:16; 5:13; 5:10; 5:08; 5:05. Rest was 2:30 jog 

Workout was done on treadmill with 1% incline

Great way to start out the week.

Nike Flyknit One Miles: 11.40
Weight: 0.00
Comments
From Matt Poulsen on Mon, Dec 16, 2013 at 13:24:48 from 174.52.216.185

Nice one, Ben!!

From Steve Shepherd on Mon, Dec 16, 2013 at 14:27:53 from 168.180.139.110

Nice work. I was super impressed with how well you did dropping three seconds per mile and sticking exactly what you wanted until I saw it was on a treadmill. Still an impressive workout!

From Ben VanBeekum on Mon, Dec 16, 2013 at 16:11:03 from 216.206.44.14

Thanks Matt!

Steve would've loved to have been outside but sadly the roads in north ogden are still pretty crappy. Better safe then sorry.

From RileyCook on Tue, Dec 17, 2013 at 06:31:14 from 64.134.162.74

Very nice work Benjamin!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

A.M

10.5 miles easy, enjoying the day off

P.M

Broke out the Lunarglides from STG Running Center! Thanks again Steve Hooper for the hookups!

Nike Pegasus 30 Blue Miles: 10.50LunarGLIDE RED Miles: 4.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.720.000.000.0010.72

Hate running on Wednesdays! After a 12 hour shift at the hospital I am just beat and my run feels like crap the entire time. Big time mental buster!!

LunarGLIDE RED Miles: 10.72
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.208.000.000.0012.20

Aerobic Builder

Woke up this morning to go meet up with Jon and Bret for a workout. I looked outside and it was an ice sheet! Another crazy ice storm, that is 2 years in a row. So I called Bret and told him I really needed to get a solid workout in. Anyway I opted out and hit the gym.

Workout was 2 mile warm, 8 mile aerobic, 2.20 mile cool. 1% incline on Treadmill

Splits- 5:30; 5:27; 5:24; 5:24; 5:21; 5:21; 5:19; 5:16.

 Great workout felt pretty good for entire run. Only felt labored for last 200 meters of the aerobic

Glad I got it in, but at the same time I am about done with treadmill running for workouts. Next time if I have to do it indoors it will be at Weber State. 

P.M

2 hours of Basketball

Nike Flyknit One Miles: 12.20
Weight: 0.00
Comments
From RileyCook on Thu, Dec 19, 2013 at 14:12:14 from 64.134.162.74

Very solid BV! I am with ya on the treadmill runs! So sick of them already and it's only December...yikes.

From Ben VanBeekum on Thu, Dec 19, 2013 at 14:13:55 from 98.202.226.81

Really it can snow til the end of December then nothing for the rest of the winter, and I really wouldnt care.

From RileyCook on Thu, Dec 19, 2013 at 14:15:04 from 64.134.162.74

I'm back in town tomorrow. You game for a long run Saturday around 9 am or so?

From Ben VanBeekum on Thu, Dec 19, 2013 at 14:16:27 from 98.202.226.81

Ya if I can get my bro to watch my kids I am in. If not I might have to start around 5:45. But will plan on 9 am, my brother owes me one.

From Superfly on Thu, Dec 19, 2013 at 15:00:53 from 74.211.21.81

You guys are animals on those machines. Good job man!

From Ben VanBeekum on Thu, Dec 19, 2013 at 19:18:10 from 98.202.226.81

clyde it is soooo boring! but you have to do what you have to do! Snow melted down south yet?

From Superfly on Sat, Dec 21, 2013 at 09:25:14 from 74.211.21.81

mostly gone but on all the north facing sides there is a good amount left.

From Matt Poulsen on Sat, Dec 21, 2013 at 09:44:18 from 174.52.216.185

Great job, Ben! Way to get it done. Yeah, treadmill running is definitely not fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.620.000.000.0010.62

Recovery Day

Easy 75 minute run with no pace in mind, ran off of feel.

Great day for running!

Nike Pegasus 30 Blue Miles: 10.62
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.800.000.000.0018.80

Easy run this morning out the door at 5:45 solo. I ended up doing the same loop as last week. Down washington Blvd to the Ogden Parkway, east up to the canyon down 12th st. Then headed north back home. Added a couple more miles to the route for pure pleasure. Todays run was pretty cool, nothing like fresh snow in the early morning head lamping for the majority of the run. Glad and blessed to be healthy!

avg pace 6:54 min/miles

LunarGLIDE RED Miles: 18.80
Weight: 0.00
Comments
From RileyCook on Mon, Dec 23, 2013 at 10:17:23 from 73.52.134.194

Dude, this may be your best week of training all year! Solid mileage and good workouts. I'd say you're going to head into 2014 full steam!

From Dave Olson on Mon, Dec 23, 2013 at 10:36:00 from 98.202.58.72

Great week

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.000.000.0013.35

90 minutes

Nike Pegasus 30 Blue Miles: 13.35
Weight: 0.00
Comments
From Holt on Tue, Dec 24, 2013 at 12:30:59 from 67.2.243.253

Merry Christmas.

From SpencerSimpson on Tue, Dec 24, 2013 at 13:38:17 from 69.148.209.32

Nice work this month Benny. Enjoy the holidays.

From Ben VanBeekum on Tue, Dec 24, 2013 at 14:25:17 from 73.52.142.160

Thanks! Merry Christmas to both of you as well. Great Guys, Great friends!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.554.604.000.0013.15

Mile Repeats/Tempo Run

Merry Christmas Eve.....

Last night I was flipping through some old workouts from a couple years back and I came across this workout that I made up and for some reason it stuck out. So I kept it in mind and did the workout today.

Workout is 4X1 mile repeats with quarter mile jog. Mile repeats are controlled effort roughly goal half pace. Then do a half mile cool at the end of the repeats then jump straight into a 25 minute tempo run. Love it because its a controlled marathon pace for 25 minutes.

Any workout results.....

2 mile warm

4X1 mile with .25 jog

Splits- 5:08; 5:05; 5:07; 4:58.(good to see that on the watch) Effort felt great and finally hit my first sub 5 of the year in a workout effort. 

half mile cool 

25 minute tempo/ hit 4.60 miles

Splits- 5:29; 5:25; 5:24; 5:27 and 3:13 for .60

1.30 cool back home. Added on to the cool to get over the half marathon.

Nike Flyknit One Miles: 13.15
Weight: 0.00
Comments
From RileyCook on Tue, Dec 24, 2013 at 14:50:04 from 172.56.39.176

In the words of Jordan Crawford to Damian Lillard after two straight game winners last week, "Is that how you feelin youngin. I see you. Yeah boi"

Translation: Benny Van is in the freaking zone!

Merry Christmas bro.

From Ben VanBeekum on Tue, Dec 24, 2013 at 15:16:58 from 73.52.142.160

Ha! Ha! I love it. Just doin' work. I guess....

From Steve Shepherd on Tue, Dec 24, 2013 at 15:21:06 from 168.180.139.110

You have to be sick to come up with a workout like this one! Heck of a job though! Merry Christmas!

From Matt Poulsen on Fri, Dec 27, 2013 at 17:12:17 from 66.7.112.65

Great workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

2nd Annual Christmas Midnight run with Jon Heslop.

Met up at my place and did an easy run through north ogden. Tried running on the canal but the snow was to deep and wasnt enjoyable. I think the canal is done until the snow melts. 

Great run and Merry Christmas!

A.A.M

5.60 easy, Off to Grandma's house we go!

LunarGLIDE RED Miles: 8.60
Weight: 0.00
Comments
From RileyCook on Wed, Dec 25, 2013 at 19:52:15 from 208.54.5.192

Love the midnight run. I'm game next year for the 3rd annual. I hope you had a great Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.004.0011.40

Fartleks

2 mile warm then did 20X 1 min pickups @ around 5 min pace. Some were quicker but for majority I was right on pace.

Feeling good this week so far, probably and hopefully will be my highest mileage week of the year. Feeling blessed that I have come along way since June.

Nike Flyknit One Miles: 11.40
Weight: 0.00
Comments
From Superfly on Thu, Dec 26, 2013 at 15:52:38 from 74.211.21.81

Your a machine. So glad your feeling and running strong. 2014 is gonna be your witch with a b.

From Steve Shepherd on Thu, Dec 26, 2013 at 15:57:25 from 168.180.139.110

You're killin' it!

From Logan Fielding on Thu, Dec 26, 2013 at 16:11:33 from 174.52.244.129

Nice work Ben!

From Ben VanBeekum on Thu, Dec 26, 2013 at 16:47:56 from 73.52.142.160

Thanks guys! Just trying to keep up with all of you! Amazing the talent these days!

From SpencerSimpson on Fri, Dec 27, 2013 at 06:49:09 from 66.138.57.115

dude you have done awesome. There is hope for anyone with this kind of recovery. Injuries suck. Glad you have bounced back to norm Ben...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.000.0010.85

Easy run solo this morning. Felt way colder then normal today for some reason. Good to get it in. Had a scare last night playing basketball, went to shoot a three pointer and came down on my buddy's foot. Could barely walk after that. Iced last night and managed today to get out with some pretty good pain. Ice, ice, ice for the next little bit.

LunarGLIDE RED Miles: 10.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.4510.000.000.0014.45

Played it safe today and hit the treadmill because of my ankle. It was pretty sore for the warm up and the beginning of the tempo but as I got going it felt pretty good for the rest of the run,

Locked the TM @ 5:34  pace at 1% incline and just rolled for 10 miles. Probably the won't have to worry about the ankle much. More icing and a day off will do the trick.

 

Nike Flyknit One Miles: 14.45
Weight: 0.00
Comments
From RileyCook on Sat, Dec 28, 2013 at 18:22:10 from 73.52.134.194

Nice work on the tread. Glad to hear the ankle isn't preventing you from training. Ice ice baby!

From Trevor Baker on Mon, Dec 30, 2013 at 08:07:30 from 216.83.66.20

nice workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice and easy, no pain on the ankle. 

Great run!

Nike Pegasus 30 Blue Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

A.M. Easy run on the TM while my baby was napping. Happy New Years Eve!

avg pace 6:54 min/miles

Nike Pegasus 30 Blue Miles: 10.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1838.23242.25121.0837.072238.63
NIKE PEGASUS 29+ Miles: 494.49Iso Transition Miles: 8.00NIKE FREE 3.0 BLACK Miles: 13.73LUNARGLIDE 4 ORANGE Miles: 424.80Pearl Izumi N1 Miles: 280.00Altra Instinct Miles: 1.00Lunar Racer RED Miles: 6.00LunaRacer (black) Miles: 172.23Saucony Kinvara Miles: 4.75Lunaracer 3 Black-red Miles: 2.15Nike Flyknit One Miles: 326.64Nike Pegasus 30 Blue Miles: 341.19Nike Zoom Streak Miles: 24.66LunarGLIDE RED Miles: 53.17
Weight: 166.73
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