Hurt so good, so good. Running Blog at FastRunningBlog.Com http://BenVanBeekum.fastrunningblog.com/ Mon, 23 Jan 2017 17:59:15 FeedCreator 1.7.2 Mon, Jan 23, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-23-2017.html <p>Some deep snow last night made for a wet, slippery, slow run.</p> <p>Craziest January that I can recall in Ogden. New routine is shovel, sleep, shovel, run, shovel, eat, shovel!&nbsp;</p> Mon, 23 Jan 2017 07:00:00 Sat, Jan 21, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-21-2017.html <p>45 min warm</p> <p>20 min @ MP; 5 min jog; 20 min @ HM effort</p> <p>5 min jog; 5X45 seconds @ 5K effort w/equal distance recovery</p> <p>15 min cool</p> <p>PM</p> <p>Riley and I went and ran Malans Peak. Snow was beautiful and deep. Hard going up, but a blast bombing down&nbsp;</p> Sat, 21 Jan 2017 07:00:00 Fri, Jan 20, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-20-2017.html <p>Tready run at home</p> Fri, 20 Jan 2017 07:00:00 Thu, Jan 19, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-19-2017.html <p>5 miles at work and 3.5 more at home&nbsp;</p> Thu, 19 Jan 2017 07:00:00 Wed, Jan 18, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-18-2017.html <p>30 minute warm</p> <p>Workout</p> <p>6 sets of (5-1-1-3)</p> <p>5 minutes @ HM effort; 1 minute easy, 1 minute @ 5K effort; 3 minutes easy</p> <p>No Cool down</p> <p>Awesome workout. Seeing slow and steady fitness improvements.&nbsp;</p> <p>&nbsp;</p> <p>PM</p> <p>6.70 miles on the tready at work</p> <p>&nbsp;</p> Wed, 18 Jan 2017 07:00:00 Tue, Jan 17, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-17-2017.html <p>Nice easy run out in Davis County with Jared and Riley.</p> <p>Balmy 12 degrees today.&nbsp;</p> Tue, 17 Jan 2017 07:00:00 Mon, Jan 16, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-16-2017.html <p>Easy run with Dave and Riley in South Ogden.</p> <p>Another beautiful 14 degrees. Thinking couldve been short sleeve and shorts weather</p> <p>PM</p> <p>7.20 miles on the TM at work</p> Mon, 16 Jan 2017 07:00:00 Sat, Jan 14, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-14-2017.html <p>45 min warm; 20 min @MP; 1 mile jog; 20 min @ HM; 25 min cool</p> <p>Also this run was done on Sunday. Posted for Saturday because I want my Strava and blog to coincide.&nbsp;</p> Sat, 14 Jan 2017 07:00:00 Fri, Jan 13, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-13-2017.html <p>Felt really tired today. Just felt really heavy and blah.I think Wednesdays workout is catching up with me.&nbsp;</p> <p>&nbsp;</p> <p>PM</p> <p>30 minute treadmill run</p> Fri, 13 Jan 2017 07:00:00 Thu, Jan 12, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-12-2017.html <p>PM</p> <p>4.50 miles at work</p> <p>PMM</p> <p>8.50 miles at home</p> Thu, 12 Jan 2017 07:00:00 Wed, Jan 11, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-11-2017.html <p>Started the warm up with Bryant and Riley. Riley wasnt feeling the best. Verge of getting sick, so he bagged the run all together and went home. Bryant and I continued the warm up to 4 miles and threw in 6X20 second strides.</p> <p>Workout</p> <p>15 minute tempo @ around 5:35 pace</p> <p>5 minute jog</p> <p>10X1 minute hill sprints with equal distance jog.</p> <p>Couple mile cool down</p> <p>Workout seemed easy enough on paper but overall it got pretty tough, especially the last 4 hill intervals. Pretty brutal.</p> <p>PM</p> <p>4 miles easy on the Tready at work.&nbsp;</p> <p>&nbsp;</p> Wed, 11 Jan 2017 07:00:00 Tue, Jan 10, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-10-2017.html <p>Shouldve brought my ice skates out today. Literally wouldve been a better option. Iciest run that I have ever done to date. Overall perspective. Glad that I am healthy, and got to hang out with Bryant and Riley for 80 minutes.&nbsp;</p> Tue, 10 Jan 2017 07:00:00 Mon, Jan 09, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-09-2017.html <p>January just sucks! haha. Another wet, icy, slushy mess in Ogden. Made for a tired slow run. Temp wise I will take the rest of the year. High 30s for the A.M.</p> <p>Pace- slow</p> <p>PM<br /> &nbsp;</p> <p>5.40 miles on the tready at work</p> <p>&nbsp;</p> Mon, 09 Jan 2017 07:00:00 Sat, Jan 07, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-07-2017.html <p>Treadmill workout. Nikki had to work and I didn&#39;t want to go early do to the insanely cold temps.&nbsp;</p> <p>Workout</p> <p>40 minute warm; 20 minutes @ MP; 7 minute jog; 18 minutes @ HM; 7 minute jog; 5X45 second @ 5K with equal distance jog; 15 minute cool.&nbsp;</p> Sat, 07 Jan 2017 07:00:00 Fri, Jan 06, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-06-2017.html <p>Easy 75 minutes on the treadmill</p> Fri, 06 Jan 2017 07:00:00 Thu, Jan 05, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-05-2017.html <p>Recovery run with Riley and Toby. East Layton was a slushy mess.&nbsp;</p> <p>PM</p> <p>Double: Treadmill run; 7:03 pace</p> Thu, 05 Jan 2017 07:00:00 Wed, Jan 04, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-04-2017.html <p>Bailed on my workout for the day and just went easy. My daughter kept me up all night with an ear infection so my energy levels were super low. Get back into a groove next week.</p> <p>&nbsp;</p> Wed, 04 Jan 2017 07:00:00 Tue, Jan 03, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-03-2017.html <p>Easy run with Riley on the East bench of Layton. Morning was actually pretty nice. Chilly in some spots with the fog and open fields, but nice up and down run.</p> <p>&nbsp;</p> Tue, 03 Jan 2017 07:00:00 Mon, Jan 02, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-02-2017.html <p>Nice pounding of snow last night. Run was awesome, but roads were slick which made for some slow moving miles.</p> <p>Ran with Taylor, Riley, Bret, Bryant, Moss, Jared&nbsp;and Thatcher.</p> <p>PM</p> <p>5.10 miles easy on the treadmill at home.&nbsp;</p> Mon, 02 Jan 2017 07:00:00 Sun, Jan 01, 2017 http://BenVanBeekum.fastrunningblog.com/blog-01-01-2017.html <p>3 mile warm</p> <p>8 mile tempo @ 5:38 min/miles</p> <p>5 min jog</p> <p>5X45 second sprints @ 5K pace</p> <p>No cool down, started later and needed to get ready for my Sunday meetings</p> <p>Moment #1</p> <p>To end my top 10 moments on a new year and to have momentum going into 2017. My top moment is the STG Marathon.</p> <p>This marathon was my so called &quot;Fantasy Sport&quot; PR. I trained all year for it and nailed some big workouts. About 4 weeks before the race I found myself really low on energy, I wasnt recovering from workouts, also couldnt complete workouts. So I talked to my running coach and we agreed that everything was going to be maintenance runs to try to get my energy back. About 1 week before the race I started feeling a little better with the hopes of a PR. Race went the best that I could&#39;ve gone. Salvaged a 2 minute PR. But also feel like I left alot out on the road too. So this year the plan is to run what I know I can run in STG. This will take more miles and less racing to accomplish this goal. I&#39;m more motivated than ever. Excited to seee what this year will bring.</p> Sun, 01 Jan 2017 07:00:00 Sat, Dec 31, 2016 http://BenVanBeekum.fastrunningblog.com/blog-12-31-2016.html <p>Easy run with Taylor in North ogden. Was supposed to workout today but was feeling Wednesdays workout still in my legs. So post-poned workout til tomorrow.&nbsp;</p> <p>Moment #2</p> <p>Sand Hollow Marathon. This was my first win in the marathon distance. I owe it to Riley and Ken. We had the plan to run this race together and if at the end we were together then they would give me my first win. Race went fantastic. Non of us had GI issues which is pretty amazing. Are pacing was fantastic. We all came thru the finish at the same time which made for an epic marathon finish photo. Such a great race, and so much fun hanging out down South in some warm weather.</p> Sat, 31 Dec 2016 07:00:00 Fri, Dec 30, 2016 http://BenVanBeekum.fastrunningblog.com/blog-12-30-2016.html <p>16 degree run with Riley and Mossy. Morning was a bit cold but not too bad. Next weeks weather looks like hell is freezing over. Getting mentally exhausted thinking about it already.</p> <p>Moment #3</p> <p>Ogden Marathon is my #3 moment. Probably shouldnt have put it this high in a great moment for the year but there is a purpose. I had my best build for this marathon or any marathon really. Went into this race thinking I need to get the monkey off my back and run well. Goal was to break 2:30 for this course. Came close but never had. Started the race back in the chase pack with Ken. Ahead was Bryant, Anthony, Riley and Montana man. I figured the pace up ahead was a little to fast and that most would come back and Ken and I could clip some of them off towards the end. Race started out in a drizzle which eventually turned into a downpoor, still was fine with that. But then around mile 14. The wind started picking up as we started heading towards the canyon. If any of you are from the Ogden area you have seen or heard about the tunnel affect in the Ogden canyon, its crazy. I know that there are some on this blog that said it didnt even rain in Ogden and that the wind didnt even happen, also&nbsp;marathon times were slow. All I have to say is if you werent running that race, and you were the one saying it, you can just shut your hole. Wind was insane and not only that rain turned into ice, so with strong wind and ice my body came hypothermic really fast. Around 17 miles I blacked out for just a second then became very dizzy. I found myself heading down the canyon in a stagger where I eventually was pulled off the road by a sheriff deputy that put me in a cabin where I found that Bryant was suffering from the same symptoms. Anyway short story, I DNFd due to hypothermia. Even though I didnt finish this race fueled me to compete and train throughout the rest of the year.</p> Fri, 30 Dec 2016 07:00:00 Thu, Dec 29, 2016 http://BenVanBeekum.fastrunningblog.com/blog-12-29-2016.html <p>East bench of Layton with the cookie monster. Legs were so tired and a bit sore from last nights workout. Always dread recovery days.</p> <p>Double: Tready at work. 5.33 miles</p> <p>7:34 min/miles</p> <p>Moment #4&nbsp;</p> <p>Des News Half Marathon</p> <p>Just 2 weeks after Bryce Canyon I set out again to break the sub 1:07 barrier for myself. Went down with Riley. We started the race and I was just a couple seconds back of Riley after the first mile and Bret Hales was long gone already! Riley slowed and said he wasnt feeling very well so he said he would pace me as long as he could. He ended up pacing me through 10.5 miles before he slowly pulled away. But he did enough to help me bank some time. I ended up running 1:06:47 and finally got the sub 1:07 off my back.&nbsp;</p> Thu, 29 Dec 2016 07:00:00 Wed, Dec 28, 2016 http://BenVanBeekum.fastrunningblog.com/blog-12-28-2016.html <p>Workout|Wednesday</p> <p>Late evening workout. With the cold weather and the ice on the roads the workout was taken indoors and done on the treadmill.</p> <p>20 minute warm up with strides.</p> <p>20 minute breakdown tempo(10 min @ 5:36; 7 min @ 5:24; 90 seconds @ 5:14; 90 seconds @ 5:04)</p> <p>5 min jog</p> <p>8X50 second hill sprints w/equal distance jog(done at 4% incline at 5 min/pace)</p> <p>5 min jog</p> <p>12 minute tempo @ HM.( 9 minutes @ 5:24; 3 minutes @ 5:19)</p> <p>10 minute cool.</p> <p>Best I have felt doing this workout. I have felt really strong and motivated the last couple of weeks. For the most part the body is feeling good, and ready to tackle some winter mileage and workouts.</p> <p>Moment #5</p> <p>Bryce Canyon Half Marathon. Riley and I decided to head south for a quick over nighter and race. My goal &nbsp;was to go break 1:07 for the first time. Came up 4 seconds short of that goal which was okay. Most important was to execute race strategy which is a must at altitude. Stayed conservative for the first 2 miles and found myself in 10th place overall. Overall the next 11 miles I was able to pick everyone off except Bret and Riley. Came in 3rd overall and won $300. Way fun trip and great race!</p> Wed, 28 Dec 2016 07:00:00 Tue, Dec 27, 2016 http://BenVanBeekum.fastrunningblog.com/blog-12-27-2016.html <p>Not sure how cold it was today but it was cold. Also the roads sucked. Alot of unplowed icy roads all over Ogden, went down once but wasn&#39;t to bad of a fall.</p> <p>Moment #6</p> <p>Crazy fun run with Jason, Riley and Ken in Perry. Started in Mantua and did one lap around the lake. Headed down Sardine Canyon on a single track trail on the south side of the road then started heading south towards Perry and eventually started climbing in Perry Canyon. Trail was beautiful. We ended up reaching the snow line and lost the trail. Some spots we were on all 4s climbing in the snow. It was hilarious watching Jason go 1 step forward and 5 steps back. Another epic run.</p> Tue, 27 Dec 2016 07:00:00 Mon, Dec 26, 2016 http://BenVanBeekum.fastrunningblog.com/blog-12-26-2016.html <p>Felt like I needed to run a little extra do to the junk I ate yesterday. So did a half Mary on the Tready.&nbsp;</p> <p>6:55 min/miles</p> <p>Moment #7&nbsp;</p> <p>Build up for the Ogden Marathon. Had such a great time with Ken and Riley every day pounding the pavement. For this build it was nothing like I have done before. Workouts were a monster. Pacing was completely different. Also long tempo runs were crazy! Overall best I have ever done prepping myself mentally and physically for a marathon.</p> <p>&nbsp;</p> Mon, 26 Dec 2016 07:00:00 Sat, Dec 24, 2016 http://BenVanBeekum.fastrunningblog.com/blog-12-24-2016.html <p>2.55 mile warm with strides</p> <p>Workout&nbsp;</p> <p>20 @ minutes @ MP; 5 min jog; 15 minutes @ HM; 5 min jog; 5X45 seconds @ 5K; 5 min jog; 5X20 seconds @ 3K</p> <p>2 mile cool</p> <p>Workout felt good for the most part. Struggled the last 5 minutes of the HM portion. But stuck with the workout and finished. Really pleased with the 5K and 3K efforts. Can feel the speed coming back nicely.</p> <p>#8 moment of the year. In April we were waiting for the group to show up at the pond and we had some tripped out guy come off the street and started coming towards us. He had something in his hands which looked like a knife. Later we found out from the police report it was a screw driver. Anyway Ken pulls up in the parking lot and the guy comes to Ken&#39;s window and acted like he was going to slit his throat. Ken locked his car and called the police. The guy disappeared in the brush and we began our run. A quarter mile up the road we saw a bunch of police lights and as we got closer we saw that they had the K-9 unit out with the guy pinned to the asphault. Crazy stuff in Ogden!</p> <p>PM</p> <p>4.40 miles up to Malans Basin for our 5th Annual Christmas Eve run. Solid showing of guys this year. 8 crazy &#128540; dudes that decided to make the climb in a snow storm! Great times. Merry Christmas!&#127876;&#127873;&nbsp;</p> <p>Moment #8&nbsp;</p> <p>Riley and I decided to an easy long run in the early Spring. We looked up towards the base of Ben Lomand and it looked like there was very little to no snow on the mountain side. So we start our long run from Rainbow Gardens and head North on the Canal Rd. towards pleasant view and then start climbing to the trail head. First mile was perfect then the snow started presenting itself. It was very minimal at first then it got to the point where we were about thigh deep every step. We trudged about 1.5 miles in the snow and it took us almost 40 minutes to get through that section. But overall it was an epic spring run.</p> Sat, 24 Dec 2016 07:00:00 Fri, Dec 23, 2016 http://BenVanBeekum.fastrunningblog.com/blog-12-23-2016.html <p>Sleep in Day. Easy 60 minutes on the treadmill.&nbsp;</p> <p>Moment #9 &quot;the island &#127796; chick&quot;</p> <p>Antelope island run with Riley, Ken and Bret. Nice day on the island in the late winter. Kept getting lost on the island and we were saved by the island chick multiple times. Fun times. Just remember the island chick knows all.&nbsp;</p> Fri, 23 Dec 2016 07:00:00