Ben Bruce

"Not every workout is a home run. But base hits score runs and runs win games."

- Ben Bruce

Personal Bests

  • 3,000m SC – 8:19.10 (2011)
  • 5,000m – 13:30.79 (2013)
  • 10,000m – 28:09.29 (2017)
  • Half Marathon – 1:02:28 (2016)
Hoka One One Northern Arizona Elite

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Ben's Training Log

Week of 2/12/2018 - 2/18/2018

Friday, February 16, 2018
Run - Easy with Craig
Did 3 miles with Craig as his warm up before he did Marshal Hill workout.
3 mi ~ 22:00 View Run

ElliptiGO - ElliptoGO
Garage
30:00 View Run

run/walk - Treadmill at home
1 mile with a lot of up right after ElliptiGO. 1.02mi, 1024ft vert, 14:00.
1.02 mi ~ 14:00 View Run

Run - Afternoon with Steph
An easy 4mile run with the wife. First time in a long time i have done what use to be one of my go to 2nd runs of the day. A little taste of getting back to normal was good.
4 mi ~ 30:00 View Run

ElliptiGO - ElliptoGO
Garage
30:00 View Run
Thursday, February 15, 2018
ElliptiGO - ElliptoGO
Garage, fairly easy effort.
1:00:00 View Run

Strength Training - Hypo2 Strength session
warm up: adductor squeeze, side slides.
Front squat 3 x 6 (65lbs, 75, 75)
deadbug 3 x 4
Side leg raises against wall 3 x 15
side plank with resistance 3 x 6
Coppenhagens on bench 3 x 5 (getting better at this)
Star balance with 9lbs KB 3 x 3 x 3
Hamstring curl on med ball 2 x 10
Calf raises 35lbs each hand 3 x 10

ElliptiGO - ElliptoGO
Garage
30:00 View Run

run/walk - Treadmill at home
1 mile with a lot of up right after 30min on ElliptiGO. 1102ft of vertical, 16min
1 mi ~ 16:00 View Run
Wednesday, February 14, 2018
Run - LumberJack (part of it) with Steph
Steph had LumberJack in Camp Verde. 2mile WU, drills, 2 x 200s by myself to get the pace 38, 38. Then I did 4 x 400, 1mile of her first tempo, 4 x 400, 1.5miles of her 2nd tempo.
Splits: 4 x 400 1min rec 78, 77, 76, 78. 1/2mile jog 3:30 plus 1min wait for Steph.
1mile 5:25, 3:20 1/2mile jog, then wait 1min for Steph.
4 x 400 1min rec 76, 75, 74, 76. 1/2mile jog 3:20 min wait.
1.5miles: 8:00 (5:23, 2:37). 1/2 mile CD to make 9miles total.
9 mi ~ 1:00:00 View Run

ElliptiGO - ElliptoGO
Garage
30:00 View Run
Tuesday, February 13, 2018
Run - Treadmill at home
Easy run with a few hills added in.
4.01 mi ~ 29:00 View Run

ElliptiGO - ElliptoGO
Garage, after 4mile run.
30:00 View Run

Strength Training - Light strength session at home
Band walks, Psoas March on wall, deadbug with band resistance, star balance. Pull ups 5 x 3. KB squat 44lbs 3 x 8.
30:00 View Run

Run - Treadmill at home
Easy run. Did a few surges/strides during last mile.
4.03 mi ~ 29:00 View Run
Monday, February 12, 2018
Run - Easy run
Walnut Canyon with guys. 2miles out, then back with coach Ben.
4.05 mi ~ 29:00 View Run

run/walk - Treadmill at home
Varied incline between 10-20% for the most part. 3532ft of vert.
4.05 mi ~ 1:00:00 View Run

Week of 2/5/2018 - 2/11/2018

Sunday, February 11, 2018
Run - 4mile steady w/ Aliphine
2mile WU, 15:00, light drills, 4miles pacing Aliphine 5:49, 5:50, 5:50, 5:54. Stride seemed to be smooth, no major pains, so I'll take it. 1mile 6:35 to finish up.
7 mi ~ 45:00 View Run

ElliptiGO - ElliptoGO
Garage
1:00:00 View Run
Saturday, February 10, 2018
Bike - Aquaplex
Easy 1st 15min, last 10min a bit hard
9.35 mi ~ 30:00 View Run

Strength Training - Aquaplex
bird dogs
Push ups 3 x 10
Pull ups 3 x 5
Front squat 3 x 6 65lbs
Suitcase carry 35lbs 50m each side
Start balance 3 sets of 3 each spot
calf raises 35lbs each hand 3 x 10
calf hold straight leg 3 x 30sec

Run - Easy run on treadmill
Easy run, felt ok.
4.04 mi ~ 29:00 View Run
Friday, February 9, 2018
Run - Easy run
From Aaron's house with Aaron, Futsum, and Faubs. Out 2 miles (up single track hill towards Mars hill) and back. No watch.
4 mi ~ 31:00 View Run
Thursday, February 8, 2018
Run - 2 mile with Ladies
3miles WU, then did 2mile tempo with Aliphine and Kellyn. 10:52 (5:26, 5:26). 1mile CD. Stride felt a little forced for the first few minutes. Then things started to click a little bit better.
6 mi ~ 42:00 View Run

Strength Training - Hypo2 Strength session
warm up: adductor squeeze, green band hip strength (deadbug)
front squat 65lbs 3 x 6
med ball (deadbug position) breathing
side leg raises leg against wall 3 x 15
side plank with resistance 3 x 6
Copenhagens 3 x 4
start balance 3 sets of 3
hamstring curls on med ball 2 x 8
calf raises and holds

ElliptiGO - ElliptoGO
Garage
35:00 View Run
Wednesday, February 7, 2018
run/walk - Treadmill at home
Warm up. 1mile 400ft vert
1 mi ~ 11:00 View Run

run/walk - Treadmill at home
Solid 60min session. 5miles 3058ft vert. A good challenge to knock out 600ft while still keeping legs moving. Varied from running 7min pace at 3% all the way to hiking at 25%. I'll get back to the flats tomorrow.
5.01 mi ~ 1:00:00 View Run
Tuesday, February 6, 2018
Run - Dome, 8 x 200m
Did WU with Craig and Michael. A few drills, then 8 x 200m with 100m walk. Went pretty well. Started mellow and got a little faster as workout went on. Nothing too exciting but getting in some faster pace stuff and almost feeling like a normal stride. 200s were 40, 37, 37, 36, 34, 35, 35, 33.
5 mi ~ 36:00 View Run

run/walk - Treadmill at home
1mile, 1028 ft vert.
1.01 mi ~ 18:00 View Run
Monday, February 5, 2018
Run - Long run (for now)
Woody Mt with Craig for the first part, then back with Aliphine, and Diane. Longest no break run in a long time. Left hip felt tight over the last few miles. Hard to tell if pain or just really tight.
8.3 mi ~ 1:00:00 View Run

run/walk - Treadmill at home
AVG grade 19%, 1mile, walk and run varied paces and incline. 1026 ft vert.
1.02 mi ~ 18:00 View Run

ElliptiGO - ElliptoGO
Garage, after treadmill.
30:00 View Run