High Speeds Running Blog at FastRunningBlog.Com http://benjamin.fastrunningblog.com/ Sun, 05 Apr 2020 00:24:47 FeedCreator 1.7.2 Sat, Feb 22, 2020 http://benjamin.fastrunningblog.com/blog-02-22-2020.html <p>This race was a surprise for me - and everyone else. My target time was 49:12, the course record in my age division. This required me to run 16:24 per 5K, or about 5:15 per mile. I started out with Fritz. We went through the first three miles in 15:47 (5:16, 5:17 and 5:14). We were a little behind the target pace, and I was worried about the second half. Just two weeks earlier at the 10K, there was a terrible headwind in the last two miles. Although I felt like I could keep the pace to the end, I was worried about that happening again. The next mile was in 5:15 (21:02 at 4) and we were 24:34 at the half-way point.</p> <p>Throughout the entire first half, me and Fritz kept throwing little surges at each other. He had responded to all of mine, and I had responded to all of his. I didn&#39;t know how strong he was, and didn&#39;t know how much longer I could keep the pace. After mile 5, however, something happened that surprised us both. Mile 5 was in 5:18 (due to the turnaround). That was unacceptable. So more to get back on pace than anything else, I surged. And Fritz didn&#39;t go with me.</p> <p>Once I realized that he was letting me go, I turned up the heat. Perhaps Fritz thought that he&#39;d catch me, just as he had when I attempted something similar during the 10K. Except this time there was no 20mph headwind. The next four miles surprised me. I did 5:12, 5:08, 5:13, 5:11, and kicked to finish in 48:38. The engine turned on. By the time Fritz realized what was happening, it was too late. My last mile (from the Mile 1 mark to the finish) was 5:03.</p> <p>I guess my training has been paying off. Sure helps when there is no headwind :-).</p> Sat, 22 Feb 2020 07:00:00 Sat, Feb 08, 2020 http://benjamin.fastrunningblog.com/blog-02-08-2020.html <p>When the cat is away, the mice can play. Unfortunately, a very fast &#39;cat&#39; came to the race today. Jason Lynch, a 2:16 marathoner with a ~30:00 10K decided to show up. It was a fight for second place. I drafted behind Fritz for the first 5K. With two miles to go, I made a move. It would have worked, but around 1.5k to go, I ran face-first into a 20mph headwind. Fritz quickly caught me, and again I drafted. I was able to outkick him in the last 800, but lost a good 20 or 30 seconds to that wind. Throughout the race I had been hitting 5:10&#39;s, gunning for the course record in my age division, but it was not to be.</p> <p>In any case, this is still a road 10K PR, so I&#39;m happy.&nbsp;</p> Sat, 08 Feb 2020 07:00:00 Sat, Feb 01, 2020 http://benjamin.fastrunningblog.com/blog-02-01-2020.html <p>Today did 3 x 2 miles. Down, then up, then down. 10:05 (5:02, 5:03), then 11:24 (5:43, 5:41) and finished in 9:52 (4:58 and 4:54). Zach, a friend who lives in the same apartment complex as me, did the first mile of each interval. Total of 16 miles.</p> Sat, 01 Feb 2020 07:00:00 Fri, Jan 31, 2020 http://benjamin.fastrunningblog.com/blog-01-31-2020.html Fri, 31 Jan 2020 07:00:00 Thu, Jan 30, 2020 http://benjamin.fastrunningblog.com/blog-01-30-2020.html Thu, 30 Jan 2020 07:00:00 Wed, Jan 29, 2020 http://benjamin.fastrunningblog.com/blog-01-29-2020.html Wed, 29 Jan 2020 07:00:00 Tue, Jan 28, 2020 http://benjamin.fastrunningblog.com/blog-01-28-2020.html <p>Did a 6x1000 workout with 200 recovery. Alternated going up and down the canyon. On the uphil I got 3:19, 3:17, and 3:13. The downhill intervals were in 3:00, 2:59, and 2:57.</p> Tue, 28 Jan 2020 07:00:00 Mon, Jan 27, 2020 http://benjamin.fastrunningblog.com/blog-01-27-2020.html Mon, 27 Jan 2020 07:00:00 Sat, Jan 25, 2020 http://benjamin.fastrunningblog.com/blog-01-25-2020.html <p>Today did my first race of the year. I wasn&#39;t sure what I&#39;d have today, as I was sick last week and had not been doing as many workouts due to the cold. However, things went better than I expected. We went through the first mile in 5:01 - at this point there was a pack of 5 or 6 runners, including Teren. Then, out of nowhere Nate Hornock surges past everyone - opening a gap of at least 10 meters. I wondered what he was up to, and decided to believe he was bluffing. At least, I sure hoped he was.</p> <p>The pack stayed together until the half-way point, which I had as 7:51. I made a move, and Jace Nye went with me. We ran side-by-side, with a pack of 3 or 4 pretty close behind. I didn&#39;t like the idea of Teren drafting behind me, so after we caught Nate (somehere before two miles), I surged and moved over to the side - a trick Nate had used on me in this very same race some years earlier. This let the chase pack take the wind.</p> <p>By mile 2, (5:08) the chase pack had dropped back. It was just me and Jace. That is when I started kicking. I&#39;m not a sprinter - so I needed to break him before we reached the last 400. We surged back and forth, but by about 1K he was gone. I ran scared, not looking back. Soon, the finish line came in sight. I realized he wasn&#39;t going to get me, but took no chances. I ended up with a time of 15:39, running the last mile in under 5:00.</p> <p>&nbsp;I&#39;m happy with this result - as I realized that I was stronger than I thought. Also, this is the first time I&#39;ve won a competitive 5K in Utah. Ended up with a total of about 13 for the day.</p> <p>&nbsp;</p> <p>&nbsp;</p> Sat, 25 Jan 2020 07:00:00 Fri, Jan 24, 2020 http://benjamin.fastrunningblog.com/blog-01-24-2020.html <p>Tapered before the race tomorrow.</p> Fri, 24 Jan 2020 07:00:00 Thu, Jan 23, 2020 http://benjamin.fastrunningblog.com/blog-01-23-2020.html Thu, 23 Jan 2020 07:00:00 Wed, Jan 22, 2020 http://benjamin.fastrunningblog.com/blog-01-22-2020.html Wed, 22 Jan 2020 07:00:00