Hurt so good, so good. Running Blog at FastRunningBlog.Com http://BenVanBeekum.fastrunningblog.com/ Thu, 23 Mar 2017 08:06:48 FeedCreator 1.7.2 Wed, Mar 22, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-22-2017.html <p>4.3 mile warm with Dave, Jared, Riley and Moss</p> <p>Workout</p> <p>3X(1 mile @ HMP; 90 second jog; 1 mile @ 10k effort; 3 min jog)</p> <p>5 min jog</p> <p>6X600 @ 5K effort</p> <p>1.21 mile cooldown</p> <p>Workout was pretty good. Having some hip and groin issues still. so the pace and extension on my stride isn&#39;t great at the moment. Hopefully it can get better soon.</p> <p>PM</p> <p>5.60 miles on the treadmill at work.</p> <p>7:30 pace</p> Wed, 22 Mar 2017 06:00:00 Tue, Mar 21, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-21-2017.html <p>Jaunting around Davis County with Dave and Riley. Good easy run finding some new running locations.</p> <p>Groin still hurts. The only positive thing is that it hasn&#39;t gotten any worse since last week.&nbsp;</p> <p>PM</p> <p>3,32 miles on the treadmill, shakeout miles for tomorrows workout</p> <p>&nbsp;</p> Tue, 21 Mar 2017 06:00:00 Mon, Mar 20, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-20-2017.html <p>Monday Funday from Kents in the D.C.</p> <p>Met Riley, Dave, Jason and Jared at Kents. Headed out south on the rail trail and then made our way back North by the Layton Parkway. Nice solid 11+ mile loop.</p> <p>Hip and groin are doing a little better today. Still pretty weak though. Feels like I am about to 80% weight bearing on the right leg. Great step in the right direction. Maybe an easy high mileage week without workouts to let the muscles get some strength back. Just going to play it day by day.</p> <p>&nbsp;</p> <p>Avg pace 7:34 min/miles</p> <p>PM</p> <p>5.11 miles on the treadmill at work</p> <p>7:27 min/miles</p> <p>&nbsp;</p> Mon, 20 Mar 2017 06:00:00 Sat, Mar 18, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-18-2017.html <p>4.40 mile warm with strides</p> <p>10 mile tempo run on the WRC 10 mile course.&nbsp;</p> <p>Had a workout that consisted of 5 at Marathon pace; 3 at half and 1 mile fast finish.</p> <p>I hit the first 4 miles at pace then took the hills somewhat conservative but when the hills were done my legs never seemed to come back. Been having issues with my hip and groin and I have been losing a lot of extension when I am doing tempos. Anyway I became relaxed with the pace and settled. A little after 9 miles I decided to take a peak to see who was behind me. I realized that my gap wasn&#39;t as big as I thought so I snapped out of the easy pace and pushed the last half mile or so.&nbsp;</p> <p>Good solid workout. Slowest I&#39;ve ran the course but it happens. Most importantly I need to find out what&#39;s going on with my hip and groin.&nbsp;</p> <p>&nbsp;</p> <p>2 mile cooldown.&nbsp;</p> Sat, 18 Mar 2017 06:00:00 Fri, Mar 17, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-17-2017.html <p>North Ogden to Pleasant View loop.&nbsp;</p> Fri, 17 Mar 2017 06:00:00 Thu, Mar 16, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-16-2017.html <p>Recovery miles on the treadmill at home</p> <p>PM</p> <p>Canal Road, out and back heading south&nbsp;</p> Thu, 16 Mar 2017 06:00:00 Wed, Mar 15, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-15-2017.html <p>Workout|Wednesday</p> <p>4 mile tempo 5min jog; 5X1K with 2 min active recovery; 6X500 with 1 min active recovery</p> <p>4 mile warm with Riley, Moss, and Bryant</p> <p>4 mile tempo @ 5:33 avg</p> <p>5 min jog</p> <p>5X1K @ 5:12 avg with 2 min active recovery</p> <p>6X500 @ 4:58 avg with 1 min active recovery</p> <p>Little over 1 mile cooldown</p> <p>&nbsp;</p> <p>Slowly see improvement on these workouts which is great. Awesome temps this morning as well, good way to start out the day.&nbsp;</p> <p>&nbsp;</p> <p>PM</p> <p>Recovery miles on the Tready at work</p> Wed, 15 Mar 2017 06:00:00 Tue, Mar 14, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-14-2017.html <p>Easy run in the D.C. with Jason, Dave, Riley and we even had a Wolpert sighting. Hip is still pretty tight along with my groin. Hopefully just some lite stretching and some foam rolling will help it out. Big boy workout tomorrow.... Going to be insane!!</p> <p>avg pace 7:42 min/mile</p> Tue, 14 Mar 2017 06:00:00 Mon, Mar 13, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-13-2017.html <p>Daylight theft run with Riley and Jared. Did a new loop from Kent&#39;s today. Headed another mile south to Layton Parkway then headed east to Layton Commons park and hit the trail system back to Kents.&nbsp;</p> <p>PM</p> <p>6.30 miles on the tready at work</p> <p>&nbsp;</p> Mon, 13 Mar 2017 06:00:00 Sat, Mar 11, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-11-2017.html <p>6.30 mile warm</p> <p>10 mile tempo</p> <p>1.15 cool</p> Sat, 11 Mar 2017 07:00:00 Fri, Mar 10, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-10-2017.html <p>80 minutes on the treadmill. Legs feel substantially better then yesterday.&nbsp;</p> <p>Avg pace 7:01 min/miles</p> Fri, 10 Mar 2017 07:00:00 Thu, Mar 09, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-09-2017.html <p>Recovery run with Riley, Jason, and Dave in East Layton.</p> <p>Legs were blown. Stomach wasnt to happy this morning either. Felt really dehydrated. Need to be better on recovering between runs.</p> <p>PM</p> <p>Tired legs. Easy 5K on the Tready.</p> Thu, 09 Mar 2017 07:00:00 Wed, Mar 08, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-08-2017.html <p><strong>Workout|Wednesday</strong></p> <p>Met the Cookie Monster at 5:30 at Kent&#39;s market. Riley was nice enough to do my warmup with me and then go on his way with his recovery day since he worked out yesterday.</p> <p>Warm up was a little over 4 miles with strides.</p> <p>Workout today was 20X600 @ 10K effort. To be quite honest I was pretty anxious to do this workout. Didn&#39;t seem to hard but did at the same time.</p> <p>Plan was start the workout around 5:13 pace which was my 1K average a couple weeks ago then break it down into the pace I wanted for 3/4s of the workout.</p> <p>Well first rep was @ 1:51(little under 5 min/pace) so I just rolled with that the rest of the workout.</p> <p>Overall for the workout I averaged 1:52; right at 5 min/pace. Workout was actually harder than I thought. Recovery was supposed to be a 1 minute jog, but it ended up being more like 20 second walk to gather myself and then 40 second jog.&nbsp;</p> <p>Cool down was just shy of 1.5 miles</p> <p>Another great confidence booster moving forward. Glad to have another workout under my belt. Thanks Riley for the warmup and thanks Johnny Boy for the workout!</p> <p>PM</p> <p>5.70 Tready miles</p> <p>7:43 avg</p> <p>&nbsp;</p> Wed, 08 Mar 2017 07:00:00 Tue, Mar 07, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-07-2017.html <p>Home today with some sick kiddos. Jumped on the Tready while they napped. Nice easy paced run.&nbsp;</p> <p>Avg pace 7:01</p> Tue, 07 Mar 2017 07:00:00 Mon, Mar 06, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-06-2017.html <p>Northern Utah got another snow storm last night that brought icy roads this morning.</p> <p>Met Riley, Dave and Jared out in Davis County. Headed to the parkway system which was actually quite warm do to the wind at our backs. But coming back North it got pretty windy and cold.</p> <p>So done with this winter already. Hopefully we can see the light at the end of the tunnel soon enough. Oh wait? Light? Nevermind they are taking the light away from us this weekend as well! Stuff daylight savings!&nbsp;</p> <p>PM</p> <p>6.20 miles @ 7:15 pace on the Tready at work.</p> <p>&nbsp;</p> Mon, 06 Mar 2017 07:00:00 Sat, Mar 04, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-04-2017.html <p>AM</p> <p>12.01 miles. 6 with Jonny and 6 solo.</p> <p>PM</p> <p>8.10 miles on Tready watching the rest of the season finale of Oak Island Mystery&nbsp;</p> Sat, 04 Mar 2017 07:00:00 Fri, Mar 03, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-03-2017.html <p>10+ miles with the Politically Correct Ogden Crew around O-town.</p> Fri, 03 Mar 2017 07:00:00 Thu, Mar 02, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-02-2017.html <p>Easy pace with Matty and Riley in South Ogden. Headed towards tempo loop in Uintah then made our way towards the hospital. Nice hilly route.&nbsp;</p> <p>PM</p> <p>7.2 miles on Tready watching&nbsp;Season finale of Oak island.&nbsp;</p> <p>&nbsp;</p> Thu, 02 Mar 2017 07:00:00 Wed, Mar 01, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-01-2017.html <p>Easy miles with Riley, Jason, and Jared out in Layton. Legs felt a little better today but still pretty tired. Going to be some nice easy slow runs all week.</p> <p>PM<br /> &nbsp;</p> <p>Tready run at work</p> Wed, 01 Mar 2017 07:00:00 Tue, Feb 28, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-28-2017.html <p>Slow tired run with Riley and Jared in East Layton, finally feeling the race from Saturday.&nbsp;</p> <p>&nbsp;</p> Tue, 28 Feb 2017 07:00:00 Mon, Feb 27, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-27-2017.html <p>Another blasted snow storm in Ogden today. Going to be a crazy spring when all that snow starts coming off the mountain.&nbsp;</p> <p>Also today we had Ken, Jared, Matthew, Matty, Moss, Riley, Dave, Bret, Manny and I for the run. Biggest group so far this year.</p> <p>overall pace today SLOW.</p> <p>PM<br /> &nbsp;</p> <p>6.21 miles on the treadmill at work</p> Mon, 27 Feb 2017 07:00:00 Sat, Feb 25, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-25-2017.html <p>2.90 mile warm</p> <p>Race</p> <p>Headed down to Phoenix with Ken and Riley to nail a rust buster race. Weather was ideal, 39 degrees with slight tailwind.&nbsp;</p> <p>Headed to the start line and saw some local Utahns. Sasha, Benjamin, Mike Hardy. Then right before the race got going Ben Bruce came strolling up to the line. Which was pretty cool too actually meet him for a second.&nbsp;</p> <p>Gun went off and a lot of guys shot out of the gait and found myself in 10th to 11th pace! I stayed pretty conservative and gradually built into the pace that&nbsp;I wanted to hit for the run. Mile 1 I came through around 5:14 which was right where I wanted to be. By mile 2 I caught Benjamin and he attached on to me for the mile. Around 3.5 he was still tucked behind me. So I turned and told him he is more than welcome to draft off of me but he better hop in front for a bit and return the favor for me. He took the lead for about a half mile and then faded and I didn&#39;t see him again.&nbsp;</p> <p>Mile 5 a guy from Colorado came up on me and we worked together until mile 8. He put in a little surge and I couldn&#39;t respond. Legs felt like they were getting tired so it seemed. Around mile 11 nothing really changed breathing and leg wise. I realized that I actually had some left in the tank.&nbsp;&nbsp;Closed the last 2 mile in a 5:19; 5:13. Came through the finish in 6th place; 1:09:43; 5:19 avg/mile.</p> <p>I am happy with the effort since I really didn&#39;t know what shape I was in. Also nice to see a sub 1:10 on an honest flat course. Really excited to start hitting the concrete phase of Half training and to improve upon this time.&nbsp;</p> <p>Congrats to Riley for hitting a PR. He is going to be a beast come April. Excited to see what he can do.&nbsp;</p> <p>Splits for race- 5:14; 5:11; 5:13; 5:16; 5:19; 5:15; 5:24; 5:22; 5:18; 5:24; 5:28; 5:19; 5:13.</p> <p><img alt="" src="https://lh3.googleusercontent.com/99URlhxp1SfK-IyiO-kqbmjIwiFsqpVx5jrPHB6vjYlVhHq5XoQecc8j0FG-ik6PppFs7WsBNVBzZSO7jUpJkcWNVe6gymg4mqRbxFFLgj_thaIycMZqgjTlt3PlW_OPCaiwit2Lh3qHMiI-HmFGBOFWi2IXtpuFVudKPabNOxAPNw4uo-2e0MYbE79TC52ZefGxsJjg7_vMZQEUUha0zdDXSogWnfbQkA-icFeIF0u52RuoVRME0lydslNDaSKiRG6E9mhIul-wCfkZM3em_IsCCgubU4AXtln4Xp-P8v7oKYD6TACPWwBp813W9E2NHC2Oyfnf4QV6Hmq-Jh1pbznF_X2jAOAUgqsFauSV-eiGDyMs_9EughG0T_jhgXPR1_wGUy67fPIeBXG98vZXUYdhS1p9i7GksiPZNiVHE23ZUvYKO0DvCMsarLfe5ytF2nOKdJ5CY9RSU7-RrHJZUcY3ofHkCLsyGgXGjSG07wikODTvoGiJTJJ49Xg2ulXVHET9ohfHNf6u6hLE77Rv4PZG-95ICIbekdujoR13SahlCdpmWhYbEgjBLo__htYSz8593NdgClpQTUYpQae_qwNMYI5wN3dQWwuobJDcZUM5oyx1gLsn=w629-h944-no" style="width: 628px; height: 944px;" /><img alt="" src="https://lh3.googleusercontent.com/xOgkvgGrbY52NQoqneoKqXHoA8OXUP17GOca9UqHQNxyEzpUrAVBryJzv4iLXHAhVJUnaQMz8aL3Bw54A9gsw-GOpy-SE4VrxUeUQuf11cftraf5J0JnlPFwZZWSNpWf-pccn0dBnTVHXfyP8NUDC55hbNQOPFmWhBQCLXTab0WXB8tM_llH_j4UFUR5uL6IXAb-BqyZE1OqWi9gBdShoVPrWEgUOEDKSU-HJtTbk3T_oKzFqzUd899hMijZAbsPtwrXagM8LPkMzGR6jaOOLWrK65dTPsNqheu4XBhiXXScA9VvYDx2j6i5Mu7YGmvGMzMt1Y7dZVY7U5J6q5YiBkPoyRvwDNcSH2rIBAHRjCr_BWoszlm8npxl4LjWJB-tjZNxKTx6oZykCTjseYqkzGS-hTGzfxa8T9Nc408d9p-jJq56rsI3x0lbgt2lGIOBPPUutqGpbN2W6sk2N1e4AHopTQPbUv5kcw9k7V6yuqauaPJpGDCJKhNEK_pCDgFGKtOBAJqtbehSETtRnvVsPwmXg7ls8fvANgG60tvcuOBpo1n_bdGRwtezA26A4AUAs0RbpoXwL1xc13uZ1hKxqKrB8CMk70FAzN1QoLoC3Ax9Wjy7aEc5=w629-h944-no" style="width: 628px; height: 944px;" /></p> Sat, 25 Feb 2017 07:00:00 Fri, Feb 24, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-24-2017.html <p>25 minutes on the TM at hotel.&nbsp;</p> Fri, 24 Feb 2017 07:00:00 Thu, Feb 23, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-23-2017.html <p>Easy miles with 5X30 second strides to shake the legs out.</p> Thu, 23 Feb 2017 07:00:00 Wed, Feb 22, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-22-2017.html <p>Easy miles with Dave and Riley from the Walmart in Layton.</p> <p>Got a little dusting of snow at my place. I guess its the just the start. Weather stating that potentially 13 inches of snow by Monday. SOOOOO done with winter!</p> <p>&nbsp;</p> Wed, 22 Feb 2017 07:00:00