LONG RUN: BEN VAN BEEKUM SPECIAL (3-2-1-0.5-0.25)
I met up with the crew at the pond at 8:45 for a 20-mile run with a 3-mile breakdown. Ben introduced this workout to us last year and I proposed it for today's run. It's not as difficult as your typical 3-mile breakdown, as you have ample rest (one to one distance-wise).
We warmed up 3.5 miles and then did the start of the breakdown. Steve only planned on doing 15 miles with a 3-mile pickup, but he felt good and liked the idea of the workout so he decided to go the full length.
Splits:
3 miles (goal 5:15 avg): 5:08 5:12 5:06
2 miles (goal 5:05 avg): 5:01 5:01
1 mile (goal 4:55): 4:50
1/2 mile (goal 2:20): 2:16
1/4 mile (goal 1:06): 1:04
Ben was tearing it up today (as was Steve actually) and on the last 1/4 mile he went with me and stayed with me. I was very impressed, we ran 64.3 which is a new 400 meter PR for him! haha.
After Ken took an ice bath in the Ogden River up to his waist for 7 minutes...crazy dude! Then we headed to Wal-Mart for chocolate milk and donuts for Albert's birthday. All in all a great run for the crew.
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