Hurt so good, so good. Running Blog at FastRunningBlog.Com http://BenVanBeekum.fastrunningblog.com/ Sun, 26 Feb 2017 05:48:16 FeedCreator 1.7.2 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>&nbsp;</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 Tue, Feb 21, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-21-2017.html <p>Easy tready run. 7 miles in I did a 2 mile pickup at 5:13; 5:10 pace.</p> <p>Excited to race this weekend. Put some of the winter mileage to the test.</p> <p>&nbsp;</p> <p>&nbsp;</p> Tue, 21 Feb 2017 07:00:00 Mon, Feb 20, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-20-2017.html <p>Pond run with Riley, Manny, Trace and Dave.&nbsp;</p> Mon, 20 Feb 2017 07:00:00 Sat, Feb 18, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-18-2017.html <p>Headed south for the weekend and since the weather in STG sucked I opted to wait to do my long in Mesquite.&nbsp;</p> <p>Workout was a progressive long run starting at 7 min pace then every 5 miles drop 30 seconds a mile with the last 3 miles fast but controlled.&nbsp;</p> <p>Couple miles in I was already rolling sub 6:30 and by 5 miles I was already at 6 min/pace. So for basically 13 miles I was sub 6 or faster.&nbsp;</p> <p>Felt really strong. Heading to Phoenix next weekend for a rust buster half marathon. I have no idea what type of shape I am in. So just going to go off of feel and use it to gage my &quot;A&quot; race in the spring. Mostly excited to watch some MLB spring baseball!&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> Sat, 18 Feb 2017 07:00:00 Fri, Feb 17, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-17-2017.html <p>Easy run in North Ogden with Bret, Taylor, and Dave.</p> Fri, 17 Feb 2017 07:00:00 Thu, Feb 16, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-16-2017.html <p>Easy recovery run&nbsp;around South Ogden with Dave, Riley, and Jason.</p> Thu, 16 Feb 2017 07:00:00 Wed, Feb 15, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-15-2017.html <p>Met Jared, Dave and Riley at Kent&#39;s in Clearfield. Headed out North for our warm up.</p> <p>Did a little over 5 miles then Riley and I started our workout. Jared and Dave stayed easy for the day.</p> <p>Workout</p> <p>10X1K with 35 second rest</p> <p>splits- 314;313;316;315;314;316;316;314;316;310. avg pace 5:13 min/mile</p> <p>a little over a mile cooldown.</p> <p>Crazy hard but satisfying workout. Really stoked for this next step in building towards a PR half in the Spring. So far training has been quite enjoyable.</p> <p>PM</p> <p>5.60 miles on the treadmill at work</p> <p>&nbsp;</p> Wed, 15 Feb 2017 07:00:00 Tue, Feb 14, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-14-2017.html <p>Easy miles out in Davis County with Riley and Dave. Took the parkway path a couple blocks further South just to change things up.</p> <p>&nbsp;</p> Tue, 14 Feb 2017 07:00:00 Mon, Feb 13, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-13-2017.html <p>Just Riley and I this morning in 21 degree weather. Started from the 31st parkway and headed North. The river next to the parkway is roaring right now and is flooding at alot of underpasses.&nbsp;</p> <p>Legs were pretty beat this morning. Excited to cut back a little and race next weekend.</p> <p>PM<br /> &nbsp;</p> <p>6.80 miles on the treadmill at work</p> <p>&nbsp;</p> Mon, 13 Feb 2017 07:00:00 Sat, Feb 11, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-11-2017.html <p>40 min warm</p> <p>20 min @ 5:28; 5 min jog; 20 min @ 5:18; 5 min breakdown from 5:15-4:58.</p> <p>15 min jog</p> Sat, 11 Feb 2017 07:00:00 Fri, Feb 10, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-10-2017.html Crazy tired legs today which was expected. Glad to just get a run in today. Avg/pace 7:12 min/pace Fri, 10 Feb 2017 07:00:00 Thu, Feb 09, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-09-2017.html <p>Easy run in East Layton with Dave and Riley.</p> <p>Again, easily the best running day of the year so far. no complaints about mid 40s!</p> <p>PM</p> <p>Taking advantage of the good weather. 9.3 miles in north Ogden&nbsp;</p> Thu, 09 Feb 2017 07:00:00 Wed, Feb 08, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-08-2017.html <p>Recovery run with Riley, Jason and Dave in the Davis County.</p> <p>Weather was perfect this morning.Also had some military DB that almost hit us while crossing the road. He flipped us off and kept driving. Always has to be that one person that is ticked off at the world for one reason or the other.</p> <p>PM</p> <p>6.81 miles on the Tready at work</p> Wed, 08 Feb 2017 07:00:00 Tue, Feb 07, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-07-2017.html <p>4.3 mile warm</p> <p>15 min breakdown tempo; 5 min jog; 6X90 second hill sprints.</p> <p>Cooldown&nbsp;</p> <p>Tempo was breakdown from MP, HM, 10K broken up every five minutes.&nbsp;</p> PM 3.11 miles on the tready Tue, 07 Feb 2017 07:00:00 Mon, Feb 06, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-06-2017.html <p>Beautiful 43 degrees in Davis County. Awesome what a week can do. Go from the low teens with smog in the air to clear air and warmer weather.&nbsp;</p> <p>Felt fantistic today.</p> <p>&nbsp;</p> <p>PM</p> <p>4.1 miles on the tready</p> <p>&nbsp;</p> Mon, 06 Feb 2017 07:00:00 Sat, Feb 04, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-04-2017.html <p>Easy 2 hour run with Matty, Dave, and Riley.&nbsp;</p> <p>38 degrees never felt so good. Finally a good day with some clean air as well.&nbsp;</p> <p>Avg pace 6:59 min/miles</p> <p>PM</p> <p>5.21 miles with Jonny Boy</p> Sat, 04 Feb 2017 07:00:00 Fri, Feb 03, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-03-2017.html <p>Another treadmill run</p> <p>&nbsp;</p> Fri, 03 Feb 2017 07:00:00 Thu, Feb 02, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-02-2017.html <p>PM</p> <p>5.20 miles on the treadmill at work.&nbsp;</p> <p>PMM</p> <p>11.20 on the Tready at home. Air quality is still garbage.&nbsp;</p> Thu, 02 Feb 2017 07:00:00 Wed, Feb 01, 2017 http://BenVanBeekum.fastrunningblog.com/blog-02-01-2017.html <p>Hello February! January was a just a nightmare that I want to forget! The worst we&#39;ve had in years weather wise. Just brutal.&nbsp;</p> <p>Workout&nbsp;</p> <p>30 min warm; 5(7-1-1-3); 1 mile cool</p> <p>7 minutes @ 5:18 pace; 1 min cool; 1 minute @ 4:56 pace; 3 min cool</p> <p>Workout was tougher than 2 weeks ago. Adding the extra minute was a doozy. But managed to gut it out and I am better for it now. Really enjoying these workouts. Now hopefully February can be nice and allow for some outdoor workouts.</p> Wed, 01 Feb 2017 07:00:00 Tue, Jan 31, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-31-2017.html <p>East Layton run with Jared and Dave. Crazy foggy out today. Some spots we couldnt even see 4-5 ahead of us. Also 17 degrees today, but with the fog I&#39;m sure that it was colder out.</p> <p>PM</p> <p>3.40 on the tready at work</p> <p>&nbsp;</p> <p>&nbsp;</p> Tue, 31 Jan 2017 07:00:00 Mon, Jan 30, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-30-2017.html <p>13 degree mornings don&#39;t feel so bad anymore. But I am hoping the inversion will clear out to enjoy some decent winter weather.</p> <p>Nice easy mileage with Dave, Riley and Jared.</p> <p>&nbsp;</p> <p>PM</p> <p>6.3 on the Tready at work</p> Mon, 30 Jan 2017 07:00:00 Sat, Jan 28, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-28-2017.html <p>60 min warm. 20 minutes @ 5:28. 10 min jog. 20 minutes @ 5:21. 3 minutes progression down to 5:12. 1 minute cool down.</p> <p>Did workout on treadmill and during the cool down the treadmill surged and shut off. Due to time I called the workout.&nbsp;</p> <p>Solid run. Again was able to progress and go about 2-3 seconds faster per mile than last week. Also another solid 90 mile week of running, no complaints.&nbsp;</p> <p>Now how to fix the treadmill. Hopefully it will start up again and it was only over heated.&nbsp;</p> Sat, 28 Jan 2017 07:00:00 Fri, Jan 27, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-27-2017.html <p>Easy miles on the Tready watching the curse of oak island</p> <p>7:04 min/miles</p> Fri, 27 Jan 2017 07:00:00 Thu, Jan 26, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-26-2017.html <p>Recovery Run</p> <p>Another snowy day in Northern Utah. Hit 10 miles in East Layton with Riley and Jared.</p> <p>8 min guy beat us today.</p> <p>Double: 5 miles on the treadmill at work</p> Thu, 26 Jan 2017 07:00:00 Wed, Jan 25, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-25-2017.html <p>Was planning on a workout this morning. But the roads were covered with 3-4 inches of snow again. So workout didnt happen. Ran a little over 10K before work and will plan on the workout tonight.&nbsp;</p> <p>Solid winter so far with snow. Have at least 4 feet at my house. Not even mad anymore, just amazed and in ah with how deep the snow is. Sort of incredible.</p> <p>PM<br /> &nbsp;</p> <p>Workout</p> <p>45 min warm; 15 min @ MP; 5 min jog; 8X75 second hill sprints; 1.60 mile cooldown</p> <p>&nbsp;</p> Wed, 25 Jan 2017 07:00:00