Hurt so good, so good. Running Blog at FastRunningBlog.Com http://BenVanBeekum.fastrunningblog.com/ Sat, 29 Apr 2017 05:13:13 FeedCreator 1.7.2 Fri, Apr 28, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-28-2017.html <p>North Ogden Loop with Dave.&nbsp;</p> <p>Big tempo tomorrow, should be interesting.&nbsp;</p> Fri, 28 Apr 2017 06:00:00 Thu, Apr 27, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-27-2017.html <p>More recovery miles with Dave and Jared in the DC.</p> <p>&nbsp;</p> <p>PM</p> <p>Trails above my house</p> Thu, 27 Apr 2017 06:00:00 Wed, Apr 26, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-26-2017.html <p>Workout|Wednesday</p> <p>The usual for meet up and drive to Ken&#39;s office. Today we had Bret and Matty for the warm up.</p> <p>My workout was 5X4K with 1K recovery; Dave had 20X2 minutes on/off.</p> <p>Run went really well again. I was able to extend from 3Ks last week to 4Ks this week at pretty much the same pace. Which was 3:19 per K or 5:20 min/miles.</p> <p>Great solid workout. Feeling really confident as of late. Marathon in about a month should be a good one.&nbsp;</p> <p>Total miles for the morning- 18.11</p> <p>PM<br /> &nbsp;</p> <p>5.10 recovery miles on the treadmill</p> Wed, 26 Apr 2017 06:00:00 Tue, Apr 25, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-25-2017.html <p>5.50 mile loop with Jared in the DC and then added almost another 5 on the rail trail solo.</p> <p>Nice cool morning. Lucked out and didn&#39;t get rained on.</p> <p>&nbsp;</p> Tue, 25 Apr 2017 06:00:00 Mon, Apr 24, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-24-2017.html <p>Nice and easy with Jason, Dave, Riley and Jared in Davis County.</p> <p>&nbsp;</p> <p>avg pace 7:34 min/miles</p> <p>PM</p> <p>5.20 miles on the treadmill at work.&nbsp;</p> Mon, 24 Apr 2017 06:00:00 Sat, Apr 22, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-22-2017.html <p>Met Dave at Ogden High an then warmed to the top of our Ogden Marathon simulator course.</p> <p>4 mile warm</p> <p>Workout was 12 mile tempo @ 15+ MP. Average pace was 5:38 min/miles</p> <p>5.10 mile cool. Another solid week of training.&nbsp;</p> Sat, 22 Apr 2017 06:00:00 Fri, Apr 21, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-21-2017.html <p>Ogden parkway with Jared, Dave and Riley.&nbsp;</p> Fri, 21 Apr 2017 06:00:00 Thu, Apr 20, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-20-2017.html <p>Recovery run in Ogden with Dave and Riley.</p> <p>PM</p> <p>5 miles on the Canal road in the N.O. Had all sorts of weather. Went from sunny, windy, rainy, then back to sunny.</p> <p>&nbsp;</p> Thu, 20 Apr 2017 06:00:00 Wed, Apr 19, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-19-2017.html <p>Usual Wednesday meet up.</p> <p>Met Dave at Kneaders, drove to Ken&#39;s office and began our warm.</p> <p>2.60 mile warm</p> <p>Workout was 6X3K w/1K active jog</p> <p>workout went great. I averaged 3:18 per K or 5:19 min/mile.</p> <p>I&#39;ve done this workout 3 times so far</p> <p>Here is the progression</p> <p>March 2016- 10:17; 10:19; 10:18; 10:25; 10:35; 10:23</p> <p>August&nbsp;2016 - <strong>9:55</strong>; &nbsp; 9:47; 10:16; &nbsp;9:57; &nbsp;10:32; 10:51</p> <p>April &nbsp;2017 &nbsp; - 10:09; <strong>9:42</strong>; &nbsp;<strong>9:58</strong>; &nbsp; <strong>9:40</strong>; &nbsp; <strong>9:54;</strong> &nbsp;<strong>10:01</strong>&nbsp; &nbsp;</p> <p>Nice to see improvement! Feeling really good about this one.</p> <p>1K cool</p> <p>Total Mileage for AM- 17.53</p> <p>PM<br /> &nbsp;</p> <p>5.10 miles on the tready at work</p> Wed, 19 Apr 2017 06:00:00 Tue, Apr 18, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-18-2017.html <p>Easy run in East Layton with Jared and Dave</p> Tue, 18 Apr 2017 06:00:00 Mon, Apr 17, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-17-2017.html <p>Broke out some GoRun Ultras. Nice easy run with Dave, Jason, Jared and Riley.</p> <p>PM</p> <p>5.50 miles on the tready</p> <p>&nbsp;</p> Mon, 17 Apr 2017 06:00:00 Sat, Apr 15, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-15-2017.html <p>Easy run with Brady in North Ogden.</p> <p>Taking a down week. Hoping to get some inflammation out of my hip and left foot. Stinking plantar issues.</p> <p>&nbsp;</p> Sat, 15 Apr 2017 06:00:00 Fri, Apr 14, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-14-2017.html <p>Tready run at home</p> Fri, 14 Apr 2017 06:00:00 Thu, Apr 13, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-13-2017.html <p>Easy run from the pond with Dave and Riley. The 8 min/guy used and abused us, then again had his way with us.&nbsp;</p> <p>Only thing that was awesome this morning other than hanging out with gents was this money sunrise!</p> <p>8:10 min/miles</p> <p>&nbsp;</p> <p>PM</p> <p>6.05 miles on the Canal<img alt="" src="https://lh3.googleusercontent.com/LufuQOJW1RuSGCradqA8UqjqtI50dsHA821FPWAxQxv0wKmbp7t7wcrYNDgllcm0KdeD-I-6mjy2Tb7JndYtNY7fFUAavn7fHJK4fCKJQiUvn-BsSZuN5pSwjcDhuIAzEXQyerCrY3IZYDt_D56_nF0xrvw03jlSXTU25fj98piie9T_hHgvFM11b1fu25RgeTgCn6-QRLGBgqbGobYE0WlAHYXeBba3U_QO4XHpqxsCfdkTGVNRtYlTmU6NYXUeGcNKS4YORKp4CaZqFAeTnnXZaknUZRu5FlOIM505dVWqP495XPqkaodO4H3OlcQGyOZUJ42K0DHL5raLeumHXek0aQ2mzELwo5pNl8dZZKZfpQTwL3GRxJFRrBD-QOVjOpwIDhGB7njjeDJp2Jk02Qee1YS_llbg4XRndowe-NAbForxsp-rId_fl843kOV6WJSiEmLrRdkvhD_BtrU6s2a9vklXZ_y9i0nixUeUf8-L6QzkLRdDpOMfTwioXgk1UccGvifYg1slydxgFoAJxLa9E7eKJvJWPcvGP1_N2jC9ioQSrcri9iCxpFS0AjPoKBo5VmEx0xhjQI7c1yMp9uHt53GdrFUU0lLdI8VftaiAFDcTb3Hj=w709-h945-no" style="width: 709px; height: 945px;" /></p> Thu, 13 Apr 2017 06:00:00 Wed, Apr 12, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-12-2017.html <p>Workout|Wednesday</p> <p>Solo effort today for the workout. Transitioned over to marathon training last week, and Riley is finishing up his half stuff. So solo for both of us.....</p> <p>Dave was nice enough to pcik me up at Kneaders in Ogden to drive me up to Kens office. We proceeded to do our normal 2.5 mile up hill warm to the trail head.</p> <p>My workout was 7X2K @ 10-15 seconds faster than MP; w/1K recovery.</p> <p>Splits- 6:38; 6:34; 6:41; 6:39; 6:25; 6:40; 6:39</p> <p>Avg pace for 2K was 5:18 min/mile average.</p> <p>Felt very solid today. Minor hip pain but still pain. But now I&#39;ve seemed to get a of PF.</p> <p>Hopefully I can heal that soon.</p> <p>1.25 mile super slow cool down</p> <p>PM</p> <p>5.20 miles on the tready at work</p> <p>Barely beat the 8 min/guy. Legs are zapped!<br /> &nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> Wed, 12 Apr 2017 06:00:00 Tue, Apr 11, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-11-2017.html <p>Slept in today. Felt really good. Body needed it more than I thought.</p> <p>Easy 30 minutes at work during lunch. Might do another 30 tonight, maybe.</p> <p>&nbsp;</p> Tue, 11 Apr 2017 06:00:00 Mon, Apr 10, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-10-2017.html <p>Nice solid run in the DC with Dave(birthday boy), Riley and Jason.&nbsp;</p> <p>Good day get to retire my ASBs! Which means I get to break&nbsp;out some new Skechers GOMeb Razors, check them out <a href="http://www.runningshoesguru.com/2017/02/skechers-gomeb-razor-review/">here.</a></p> <p>PM<br /> &nbsp;</p> <p>5.10 miles on tready at work</p> <p>&nbsp;</p> <p>&nbsp;</p> Mon, 10 Apr 2017 06:00:00 Sat, Apr 08, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-08-2017.html <p>WRC Half was canceled due to lightning in the area. So came home slept and did a 22 miler at 6:35 avg/pace. Nice solid end to the week.</p> Sat, 08 Apr 2017 06:00:00 Fri, Apr 07, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-07-2017.html <p>Easy treadmill run. WRC Half tomorrow. Winter is supposed to be in full force, should be interesting.&nbsp;</p> <p>&nbsp;</p> Fri, 07 Apr 2017 06:00:00 Thu, Apr 06, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-06-2017.html <p>Easy recovery miles with Dave, Jason and Riley in Layton.</p> <p>&nbsp;</p> <p>PM</p> <p>Double: Trails! Coldwater Loop on the BST.</p> Thu, 06 Apr 2017 06:00:00 Wed, Apr 05, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-05-2017.html <p>I decided to Dave&#39;s workout today to test the hip/groin out. I met Dave and Moss at Kneaders then we drove my car to Ken&#39;s office. Me driving up gave me a bail out if the groin started tightening up.</p> <p>We warmed up a short 2 miles but it was all up hill so we were ready to go. Dave&#39;s plan was to hit around 5:50 avg. I thought that would be a great starting point. Nothing to stressful but to build some confidence if my body felt good.</p> <p>Workout was 60 min tempo @ Marathon pace. We hit 5:46 avg, little quicker than Dave wanted but I think he was happy.</p> <p>This is a big confidence booster for myself. I havent been able to hit a tempo run for 5 weeks it seems because of my groin. Pain would get to bad and would have to bail out. Anyway, I felt super relaxed and felt like I could&#39;ve rolled today. But glad I stayed within the plan and walked a way with a good aerobic workout without any stress on the body.</p> <p>cooled down for a little over a mile.</p> <p>PM</p> <p>5.50 miles easy on the Tready at work.</p> <p>&nbsp;</p> Wed, 05 Apr 2017 06:00:00 Tue, Apr 04, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-04-2017.html <p>Easy run with Dave in Ogden. Did the Uintah to South Ogden loop.</p> Tue, 04 Apr 2017 06:00:00 Mon, Apr 03, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-03-2017.html <p>Easy run with Dave and Jason from Kents. Hip is starting to feel a little better. Restricted to 65 min runs until complete soreness is gone.&nbsp;</p> <p>Weather was a balmy 31 degrees this morning. Seems winter is fighting to stay as long as possible up North.&nbsp;</p> <p>PM</p> <p>Out and Back run on the trail system in Layton</p> <p>avg pace 6:35 min/miles</p> Mon, 03 Apr 2017 06:00:00 Sat, Apr 01, 2017 http://BenVanBeekum.fastrunningblog.com/blog-04-01-2017.html <p>Easy 65 minutes on the Tready. 5 minutes of PT exercises at the end of the run.&nbsp;</p> <p>&nbsp;</p> Sat, 01 Apr 2017 06:00:00 Fri, Mar 31, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-31-2017.html <p>Easy out and back on the trail from my place.</p> <p>Has a deep tissue done yesterday for my hip and felt that it helped a lot. Still not better but a great step in the right direction.&nbsp;</p> Fri, 31 Mar 2017 06:00:00 Thu, Mar 30, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-30-2017.html <p>Easy run around east layton with Dave and Riley.</p> <p>&nbsp;</p> Thu, 30 Mar 2017 06:00:00 Wed, Mar 29, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-29-2017.html <p>4 mile warm</p> <p>7X2K fail.</p> <p>Little over a mile cool</p> <p>Still having this hip and groin issue. Ran the first 2K at 5:20 pace and felt great, also very optimistic. During the 2nd set I started getting some tightness in my hip again which slowed me to about 5:32 average. By the middle of the 3rd set tightness in my hip radiated down to my groin and down the inner part of my leg. Called the workout. This is getting frustrating but at the same time I have done nothing to get it better. I have just been very hopeful it will start feeling better without any downtime.&nbsp;</p> <p>PM</p> <p>Double- 6.4 miles on the tready at work</p> Wed, 29 Mar 2017 06:00:00 Tue, Mar 28, 2017 http://BenVanBeekum.fastrunningblog.com/blog-03-28-2017.html <p>Met Dave and Riley in South Ogden. Headed up to Skyline and down to Weber State. Looped into South Ogden and back.</p> <p>Cold morning with some cold wind today. Also stomach didnt feel so good this morning, need to hydrate alot today.</p> Tue, 28 Mar 2017 06:00:00