I talk with runner Ben Drexler about how he shaved over 30 minutes off his marathon time over the course of 2 years. Ben ran a 2:58 at the Chicago Marathon just a few weeks ago. We talk about what he did to drop his time and qualify for Boston.
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Ben on Twitter
Magic Mile: 4:29
Quotes from the show:
“Training for Chicago was different because I had a specific plan. I’d have a track workout, and a tempo run, I’d do some junk miles as well, and try to hit around 75 miles per week.”
“Focusing on the long run was really important. So many training programs only have you run 20 miles. I don’t think that’s correct because you still have to run 35% more than the distance of your farthest run. My longest run was 23 miles at Boston Qualifier pace.”
“I’ve never been a firm believer of a training plan that’s designed by somebody else. You have to listen to your own body. Some days you’re not ready for a certain workout. You have good days and you have bad days and you’ll have to adjust your workout.”
“I get kinda scared to go to the track because I know if I’m going to the track you have to bring everything there. Because if you don’t, there’s no point in even going there. If you’re not there to bring everything you’ve got, then why am I even there?”
“If you want to get faster, you have to do speedwork and you have to get your body to go through things it normally wouldn’t do.”
Aaron: Welcome to another episode of Paleo Runner Podcast, a show helping you find better ways to live, run and eat.
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Aaron: My guest today is Ben Drexler and I;ve known Ben for a few years now and he has come a long way in his marathon and running, and he recently ran a 2:58 at the Chicago Marathon and qualified for the Boston Marathon. So Ben, it’s so great to have you on the show.
Ben: Thanks for having me Aaron.
Aaron: Yeah Ben it’s great to talk to you and I just wanted to have you on just to hear about all the training that went into this and everything, but from now on starting out the show the first question that I am going to be asking my guests is what have you had to eat today?
Ben: I had a bowl of cereal in the morning, it was some granola crunch, or whatever, two bananas, an apple, a couple granola bars. For lunch I ate the school lunch, normally I eat my own lunch but I ate school lunch today it was rice with chicken and I ate some tomatoes, red peppers, pears, some coleslaw, chocolate milk and I haven’t had anything since then which is weird because normally I should be eating a lot more than that by now.
I have a veggie shake that I make that is in the fridge and I am going to have that pretty soon.
Aaron: Okay, a veggie shake? What goes into that?
Ben: Just basically ice, water and then I just throw in some spinach, kale, parsley, cilantro, one tomato, two green apples, two bananas, some celery, two big carrot sticks, and then some other type of fruit, lately I’ve been going with blueberries because peaches and nectarines are out of season, so some blueberries and put it in a blender and I normally will blend it up enough, and then take some of it out, drink some of that and then keep adding more stuff to it, and then I throw some other random ingredients in like chia seeds and flax meal.
Aaron: Okay. Interesting, so actually it sounds like you’re eating a lot so I’m guessing your still running a lot of miles right now.
Ben: Yeah, after Chicago, I took one week off so to speak, only ran about 35 miles after Chicago, and then last week I managed to hit 56 and so this week I’m just trying to get back up to 60 again, nothing too difficult, a lot of it’s just kind of junk miles with a work out here or there.
Aaron: Okay. Well before we get into that, I would like you to just take us back a bit to when you first started running. What got you interested in the sport, and you know kind of tell me how you got into it.
Ben: I started doing some jogging as cardio because I used to lift weights in college and high school, and then I moved down to the twin cities to do my student teaching and I lived right by lake Harriet and I just started running down to Lake Harriet from where I lived and I would run around Lake Harriet, and that was about 4 miles and I did that pretty much every day and I looked forward to that because it was such a great area to run in, and then I got a little adventurous and I started running over to Lake Calhoun and doing that loop and then running back, and so I just kept on building up my mileage and I was talking with a friend and she was like “yeah you can probably run a half marathon, and I was like “13 miles, that is pretty far, I don’t know if I could do that” and I just kept running and then I signed up for the Monster Dash and I ran that for my first half marathon, and then after that I took kind of a pause from running, I didn’t really run too much. I don’t know really what happened, that was 2010, and I didn’t really run a real race again until the TC10 entered the lottery in June and I got into it, and I was like, now I’ve got to start running again. After that, that is kind of when I got started so, I did the TC10 mile in 2011 and from there, I started doing more 10 miles and half marathons, just you know, here and there, nothing serious but I kind of did Fargo, that was 2012, I just kept building my mileage up throughout the Winter, I did a 15 mile and I just thought I’m going to go do 15 miles and see if I can do it, it’s more than I have ever ran and then the next week I did 17 miles and people started asking are you going to do a marathon and I was like well 26 is still far from 17, if I can do 19, then I would probably sign up for one, so then the next week, and I probably shouldn’t have done this, because I went up, up and up and I did 19 miles, and that went fine so I was alright, I’ll do it, I’ll sign up for a marathon so then I did Fargo.
Aaron: Okay, so you not only just got into running marathons, but you really got into it big time, I mean you decided for yourself that you wanted to run a marathon in all 50 states, is that still something that you are planning on doing?
Ben: Yeah, I got really hooked on it, so part of me is competitive where I am focusing on my time and part of me is I just want to see the country and so in 3 weeks, I’m actually going down to Tulsa for the Route 66 Marathon and I think that will be like my 10th state, I took a side track for a moment to really try and focus on my training, but I want to have a little bit of fun and I feel going down to Tulsa will kind of like be my fun marathon to celebrate all the training and all the hard work I did, because my philosophy and my theory is if you just go out for this one race, it’s going to tough, it’s going to be hard and you’re not going to get to enjoy it, why not go and run some marathons actually for fun. I’m going to try and see the country and try and do one in every state.
Aaron: So Ben tell me about what your first marathon was like and what kind of time you ran that in.
Ben: So, my first marathon, I was trying to finish, I mean I had a goal of 3:30 which is like an 8 minute pace and my main goal is just to finish and in my training I think I got up to maybe 21 miles …
Aaron: That’s for your long run?
Ben: Yeah, that’s for my long run, and at mile 20 is when I really felt, everything was going good until 20 and then I hit the wall, definitely hit the wall and the last 6 miles were pretty miserable, but I was looking at my watch in each mile and I kind of knew how fast I had to go and I walked one or two little parts there at the end, just because I knew I had a little time and I could use the energy and I came in right under 3:30.
Aaron: Okay, so you’ve come a long way since 2012, how do you go from running a 3:30 marathon to a 2:58, what did you have to do to make up that difference in time?
Ben: It was just a lot of running I guess and being injured, I got injured a ton, so I was pretty much out for the first, I didn’t start training for Chicago until May actually. I was out a lot, I had a really bad strain, I had a really bad just a chain of injuries, but the main focus, I mean when I first did Fargo was just running to run. I would go run 3 or 4 miles a day, sometimes 5 miles, maybe 5 or 7 if I was lucky enough to get in my long runs. Training for Chicago was much different because each day I had a specific plan, I mapped out my week, I would have a track workout for sure and I would have a tempo run, I would have junk miles too in there, where it was just running to run recovery miles. I was still trying to hit around 75 miles per week was my average when I was in the bulk of my training, and then focusing on the long run for me was really important. There are so many training cycles that only get you up to 20 miles and I don’t think that’s right because you still have to add on 35 percent more of your farthest run the day of the race and that’s a big jump to me.
So I focused in on getting as many long runs as I could and making some of them pretty quick. My longest run was 23 miles and I did that in right around my BQ pace which was 705 pace, I think I ran that at and I did you know a lot of 20’s, 21, 22’s, some 18’s double runs was really big for me.
Aaron: What do you mean by double run?
Ben: So I would run in the morning and I would vary, sometimes it would be a track workout and then in the evening it would just be more running miles, but just two runs a day to get my body accustomed to running when it was exhausted to kind of get that feeling end of the marathon.
Aaron: Okay, so you’ve experienced quite a bit of injuries you said, what did you do wrong to, do you know what you did wrong and then how did you kind of remedy that so that you didn’t get injured this time around?
Ben: So the chain of injuries started with metatarsal injury on the bottom of my foot and I didn’t know it at the time but I went into TC Orthopedics and I got some metatarsal patches for my shoes and that helped but that kind of took me a set back from Twin Cities 2013. The main thing was my Achilles’ I believe, yeah it was my Achilles’ so I had an Achilles’ injury right before I was trying to, I failed at Twin Cities to qualify for Boston, which was frustrating.
Aaron: Twin Cities, 2013?
Ben: 2013, yeah, So I went to Houston, and right before that I got an Achilles’ injury, so I don’t know where that came from, it might have been an overuse thing that might have been from running in the snow a lot. The shoes I was wearing, I was wearing my minimalist shoes way too much and that could have led to it, zero drop shoes. So, Houston did not go well and I took some time off to heal that up and I was going down to Georgia to run the Georgia marathon with my buddy, and I had like 4 weeks, 3 or 4 weeks to train for it and so I amped up my mileage, I went from 10 to 13 to 20 after coming back from an injury and that’s what caused I believe was a stress fracture on my shin, so that was kind of the final straw, so ramping up my mileage, you can’t just do that, and that was really stupid of me and I should have said I am not going to go do Georgia but I paid for it, I paid for my flight, I wanted to, you know, get another state in, and it cost me many months of training so, I was just looking at my log here, I took, the Georgia Marathon was March 23, 2014, after that I didn’t start running again until May 12th, so nearly 3 months after.
Aaron: Okay, so how did you start building back up as your training for Chicago now, in May.
Ben: The focus at first was to just build a core, I just wanted to build a base, the first week back, I only did 25 miles, just some little runs, next week I got up to 42, the next I did 30 but I did a lot of cross training. So I did a lot of biking when I was out and I think that was one of the keys to being successful, I biked and biked and biked and biked. I’m just looking at my mileage here, I had a 30 mile week, a 20 mile week, I didn’t really start, up until Grandma’s, I did the half marathon at Grandma’s.
Aaron: That’s in June, correct?
Ben: Yeah, June 16th, that was kind of like my first, when I was starting to get back into it, up until there it was just like base mileage, nothing serious, I wasn’t doing any speed workout, I didn’t do any track work, no really big long runs, the most I got to was 10 miles. I took about a month to 2 months to just run and take it easy I think and that’s what helped me get back into it because when coming back from an injury you have to be super careful with how many miles you put on your legs.
Aaron: Okay, after coming back from an injury and I’m just trying to picture this, your starting to run again, you know maybe 20 miles a week, so like 3 miles a day and you were going to run Grandma’s in June?
Ben: I wanted to run Grandma’s, I really like that race but I just knew there was no way. I didn’t want to do the same thing I just went through.
Aaron: That’s what I was going to say, okay so you start building up from 20 to 30 and then eventually your moving up into the 70 miles a week range, so now are you following some kind of specific training program? Or what are you doing?
Ben: No, I just kind of go by my own training program. I kind of just run as I please, I have a certain mileage per week that I hit and I just kind of build, I schedule out my week in advance kind of knowing what workouts I have planned for each day, knowing how I am going to hit that mileage is what I focus on. Does that make sense?
Aaron: Yeah, yeah.
Ben: I don’t know, I’ve never been a firm believer of a train plan that’s designed by somebody else for you because you have to listen to your own body in my opinion. Some days, your just not ready for a certain workout and you have to adjust and you might have a good week and you might have a bad week, and my buddy, I was talking with my buddy and I said “oh I just shouldn’t feel this tired right now, you know I’m really fatigued and my run is much harder and I go yeah you go through that, every runner faces that, if that’s the way it is, if you have a bad run, just call it a day, rest up and then hit it tomorrow.
Aaron: Yeah, Ben I think that’s a great point, and I think that’s something that I try to do in my training as well. So you mentioned that you do include some tempo runs, and you included some faster running in your long runs, how do you psyche yourself up for those, you know you said you even did a 23 mile run at the pace you wanted to run to qualify for Boston, how do you know, do you map out your route beforehand and have water planted or give me the logistics of what you did.
Ben: What I like to do, I do a lot of pacing actually for half marathons, and that 23 miler was actually part of the Woodbury Country mile half marathon so I was the 715 pace leader, so that was a supported 13 miles, and then all I had to do was go out and run some more miles after. So I had a lot of it supported and then I went out and I you know I basically saved a lot of energy from running a 715 pace, I was running a 640 to 645 after that, once I got done. Normally I am running around the lakes and it’s great for running, Minneapolis is such a good city for running because there are wells and there are fountains every couple of miles, so as long as your accustomed to running lakes, you kind of know where the water stops are, a lot of my long runs are around Cedar Lake there are a couple wells, and you go over to Lake of the Isles and there are a couple wells and you go to Calhoun, and Harriet and there are fountain wells around all those lakes, especially in the summer you can stay hydrated.
As for getting psyched up, I do a lot of track workout and those can be daunting, honestly like I get kind of scared to go to the track because you know if I’m going to the track you’ve got to bring everything there because if you don’t there is no point in even going there. There is a quote that I always like to have a little mantra, and you know when I’m there, I’m just thinking, “you know, if you’re not here to bring everything you’ve got, then why did you even come here?” I just repeat that in my mind as I’m going through my repeats that helps me get all my splits.
Aaron: Nice, nice, so what’s one of the track workouts that you used leading up to Chicago?
Ben: There is a couple of them that I really like, one of them was really fun actually, and so I always do warm up first, that always goes overlooked and one thing that I changed this year, and I didn’t mention that but this year every run I start with a mile warm up no matter what, a slow mile and so do a mile warm up and run down to the track and this workout was a continuous workout so you’re running the whole time, no breaks, there is 100 at 5k pace and I adjust them, I did a little bit faster than 5k pace, 100 fast, 700 recovery. More along the lines of a marathon pace and then you go 3 under 5k pace, 500 marathon pace and then you go 500 5k pace, 300 marathon pace, this is where it gets really tough because then you 700 5k pace, 100 marathon pace, and you only have a 100 here to transition to rest a little bit because then you’ve got to jump right back into another 500, 300, 300, 100, 700. So your basically doing an 800 multiple times but you’re doing it at 5k pace and then at marathon pace.
Aaron: Got ya
Ben: So you work your way up and then you work your way back down.
Aaron: Okay. Alright then take me to these last few weeks here before Chicago as you were gearing up for it and starting to taper. First of all, did you do any kind of taper?
Ben: Yeah, yeah, the taper I think was what my body needed and actually when I was going through my taper, that’s when my body started to feel like it was getting sore, it was really weird. My body felt great up until my taper and then my taper comes and I started to get weird little things like shin splints, you know things that didn’t come up during my training. I talked with some other runners and they said “yeah the same thing happens to me all the time, it’s like you give your body a chance to breathe and that’s when it starts feeling sore. Yeah, I reduced my mileage, I was averaging about 75 miles a week for the core of my training, and then my first taper week, I jumped down to 50, my second taper week I jumped down to 40 and then the week of the marathon, I ran once, I ran on Wednesday, I did a 5 mile run and that was it. I obviously would have liked to run a little bit more, but I wasn’t worried in fact I enjoyed the rest. I had parent/teacher conferences one night, one day I was traveling, the other day I was walking around Chicago and I probably walked about 4 miles and it was like “I’ve been on my feet enough.” During my taper the Core workout in my taper, I did about 16 or 17 days before the marathon. I got this workout from my buddy actually, he’s a pretty quick runner and he said “go and do a 3 mile, 1 mile repeat.” I was like that doesn’t seem that tough, and he was like “no, you’ve got to go all out..” So I went out and did my 3 mile, 1 mile repeat and I ran, for me, my splits, and the third one keep in mind, my shoe got untied but I got a 5:35, a 5:22 and then a 5:36, and it was pretty tough.
Aaron: How many rests are you taking in between?
Ben: One mile in between. So mile hard and then mile recovery. From there it was just basically just running, just doing miles and that was it, nothing hard at all.
Aaron: Well you know I really like your training strategy here, it sounds like you’ve learned from your injuries and now you’re listening to your body and you know to go hard when necessary but backing off when you don’t feel great. I want to hear more about the actual race, take me to that, maybe the day before and then walk me through the race a little. If you wanted to qualify for Boston, I think you needed a 3:10, so how did you start shooting for a 2:58? And kind of walk me through that.
Ben: So Boston for me was 3:05. I’m in the 18 to 34 range, that’s the biggest range. So, when I was training, I just got so sick of hearing about Boston qualifiers and everything like that and I kind of just wanted to set my own goal, I didn’t want to do it to qualify for Boston, and I was just like I really want my goal and I want it to be something different than that 3:05 mark because there are so many people that aim for that and I want, just running a sub 3 was something I never dreamed of, and just training with my buddy and he said you can do it, sub 3 is going to be very easy for you, have you not seen your runs? I just kept looking at all my data and stuff and you know tracking everything and knowing my speed and seeing where other people were at, and I knew it was very feasible, the day went well.
So the day before, I just took off, I just rested and ate and slept just took it really easy. You know you’re in Chicago and you want to go and do stuff, but I knew how important this race was, so I went to the grocery store and got some food, made some pasta, I took a nap, I just sat around all day, I got to bed by 9:00 at night, managed to actually get 8 hours of sleep which is unheard of for the night before a race. The race day was actually kind of stressed getting to the start line because I had my route planned and then I decided to switch it at the last minute because there was a bus that seemed quicker than the train, well the bus was late, and long story short, I got to the starting area with like 15 minutes to spare, and I had to go drop my bag off and that took a while because there’s thousands and thousands of people.
Got my bag dropped off, didn’t think I was going to make it to the start corral before they closed, managed to get to the start corral, with 10 minutes to spare, so I had 10 minutes to breathe, but if I’m going to give anybody a recommendation on that part is I am notorious for being late to the start corrals, just get there early, it’s not worth the stress. Texas, in Houston, they actually close their corrals 15 to 20 minutes before the race starts and I got locked out of corral 1, and if you’re in corral 1, and you’re not in corral 1, things are not good. I had to fence it to get into corral 1, which was worth it because otherwise you’re not with the same speed runners as you and you’ve got to get around a lot of people.
Did you want me to talk about the race itself a little bit?
Aaron: Yes, tell me about the race, the gun goes off, what’s your plan, you said you wanted to do sub 3 so tell me what pace is that and what you started out at and how the race played out for you.
Ben: So, sub 3 is 6:52 and I honestly thought that I was going to run like 7:20, 7:10 or something for the first few miles, you know just warmed up, and I always tell myself that I’m going to do that and you know, you’re just with all these people and you know, there’s really nothing holding you back. You get there and you know this is your race and I didn’t want to be behind the 8 ball the whole time, I didn’t want to be making up time. I know you should run the first few miles you know a little easier but my legs were feeling good and I wasn’t really paying attention to my pace to much, I’m just kind of going off of a feel. You know I ran the first mile at 6:42, and then a 6:48 and a 6:48 and miles were super consistent, I was just running 6:42’s, 6:38, did a 6:32 and then it was 6:39, 6:39, 6:39, 6:42, 6:39, 6:40, 6:30. They were just all consistent 6:40’s and my body was just feeling it and it was just feeling really good and it was like alright we’re going to stick with this because I knew every one of those 6:40’s I was banking 12 seconds. There is the concept of negative splits, and you know I try to do negative splits in every race where you know you run the first half slower than the second half, but I felt like my legs were doing what they could do and I wasn’t going to back off. Mile 15 is when I could tell, that’s when the race gets really quiet so up until mile 15, you got crowd support and tons of people and it’s very motivated, very exciting. You’re just going through the race and everybody is just cheering you along, and it’s unlike any other race I’ve actually been to, but mile 15, it’s really quiet and you go West a bit and there’s less people out there and so I was just mentally thinking, okay, I’m not going to have the crowd support, I’m going to dial it back, so I ran some 650’s out there and then I knew if I could get to mile 20 running 650’s, which is still a sub 3 pace, then I would have enough time banked where if I have to run 7’s for the last 6, I would be okay. I managed to do that, I ran, let’s see, mile 20 was 6:54, mile 19 was 6:55, then all the other ones were below 6:50.
So, I got to mile 20 at what I wanted to be at and I knew I had enough time there which was really good. To be honest, I really don’t remember much in that race. You probably know the same thing, when you’re racing a race, you’re not paying attention to anything except for your body, your stride, your form, you know, your pace. Do you feel the same way?
Aaron: Yeah, yeah. I’ve definitely had that feeling, not every race but there’s some races that just seem like everything is clicking.
Ben: Yeah, and so many people ask me about race and all I say is yeah, it was great, but the only thing I can actually remember is mile 23, that was a big mile for me because I knew at 23, that’s where you turn around and you go back to the start, and so your running away from the start line which is always that mental block there but I knew at mile 23 your turning around, you come back, then use a 5k and my legs, my quads have never gotten this sore in a race, but at 20 they got sore, and I kind of just thought through it, and I mean they were sore.
Aaron: What do you mean when you say sore because when I run a marathon, I’m always sore. Are you talking about like cramps here or what?
Ben: No, no just my muscles just have never been that sore before. Like, obviously my legs get tired but they were like, kind of like tight maybe, but hurting you know?
Ben: I had never felt it before, it wasn’t cramps though, definitely not cramps.
Ben: So that happened around 20 and I just kind of fought through that and I don’t know, maybe it’s because I was never working hard enough on a marathon. But, yeah, I got to 23, turned around and I had a 5k left and the scariest part of the race for me, like I knew I would have a BQ, which was great and all but sub 3 was like I’ve gone this far, it’s got to happen. Mile 25, I’ve gotten muscle spasms before, Twin Cities I got tons of muscle spasms mile 20 through 26, I think this comes from your lack of eating actually. Going back to Twin Cities, the week before Twin Cities 2013, I couldn’t eat for 36 hours, I got some bug, I could not stomach food so my body was eating everything that I had stored up. It’s all science, marathon running and your body it runs out of everything at mile 20 or around there and I just had these crazy muscle spasms, and so I knew what that was like. So at mile 25, I could feel them in my legs and I knew I had to back off the pace because what I had noticed at Twin Cities was I tried to keep running through at that pace, it was like sending a shock through my legs, it was like a pulse, it was really weird.
So yeah, I backed off at mile 25, I knew I had enough time banked, you know I managed to get through that mile, and then at mile 26, there’s a little incline. Chicago’s a very flat course for those of you that are unfamiliar with it, there’s this little incline that people know about, it’s hardly anything, but it’s enough to feel it at 26, and going up that incline, and my legs just started going nuts with spasms. I was literally shuffling and then you turn this corner at 26 and you can see the finish line there, and I looked down at my watch and I’m like alright I got 3 minutes to get to that finish line and I got there in like a minute and a half or whatever, just kind of shuffling to get there, just because I knew they could lock up at any second and I was so scared and I was like if this happens and I can see the finish line, I’m going to cry.
Aaron: Oh man that’s just the worst feeling when you feel that because when your muscles start to cramp, and it’s kind of over and you almost have to stop and stretch or something to get rid of the cramps.
Ben: Yeah, I don’t think it’s cramping though, I don’t know if it’s just, maybe it is, I don’t know. I just know that it’s a really hard feeling to describe. At Twin Cities, this is how bad it was, at one point in the race, somewhere on Summit Ave, they were spasming so much, it was literally like being shocked, I could not actually walk. I stopped dead in my tracks and I had to pick up my leg to move it. I had people come running over to me and asking me if I was okay and stuff.
Aaron: So Ben, congrats on that and thanks for sharing that story with us and congrats on your time. Now, people who are listening who might not like running as much as we do are going to be wondering why are you subjecting yourself to this torture, what are you getting out of this?
Ben: You know, that’s a really good question. I honestly just love running and the competitive side of me wants to be faster and wants to just keep getting better at it. To me, running is the sport that anybody can do at any age, I mean you know you think about basketball and football, once those guys are done playing after their 5 or 10 years or whatever their done. Like running, you notice a lot like Meb, he’s 41, that guy won the Boston Marathon. You know, I’m 26 I feel like I can still gain, I can get a lot faster, I can get a lot better. It’s kind of the whole lifestyle thing for me, it’s just about staying in shape and I just, I like being active and I like the people around, and running is great. I haven’t met a runner that I haven’t enjoyed talking to or haven’t enjoyed.
The torture, the pain, I guess that’s just what comes with it, I mean if you want to get faster, I mean if you want to just run to run, you can do that, by all means, there’s nothing wrong with that, but if you want to get faster, you have to do speed work and you have to get your body to go through things that it wouldn’t normally go through.
Aaron: Right, right. Well Ben we’re coming up to the end of the show here and the last question that I have from my guests is if you could take off 3 months from your job, you had no responsibilities, you could just train for a one mile race, what do you think you could run that one mile in?
Ben: Oh wow, that’s a cool question. I think right now, I would be somewhere around a 5 minute mile.
Aaron: A 5 minute mile? Our guest from last week, Bretta Riches, said she could run a 4:59, do you think you could edge her out at 4:58?
Ben: No, no, no, that’s right now.
Aaron: Oh, right now, okay.
Ben: Right now, yeah. With 3 months of training to run a mile without work and just focusing on speed work? I think I could probably be around, let’s see, around 4:30, I don’t know, 4:40?
Aaron: Well if you can do 4:30, why not 4:29?
Ben: Okay, alright 4:29.
Aaron: Yeah let’s put you down for 4:29, and Ben I just wanted to say thanks so much for being on the show. Where can people go if they are interested in following you, are you still blogging? Or should they look you up on Facebook?
Ben: I actually just started blogging again and actually I’m working on writing about just kind of the Chicago marathon in a break down actually right now, doing a couple part series. So, my blog is 6run2.blogspot.com It’s nothing fancy, it’s just one of the free ones, but the number 6run2.blogspot but I like to post a lot on twitter, I just started to make my profile public again, being a teacher is kind of annoying because kids like to look for you and find you and stuff like that so it can be kind of awkward, but I’m focusing this twitter handle just on running, and so if they find me and they want to learn about running, then they can follow me if they want which is still kind of weird but it’s nothing like, it’s not about personal life, really it’s more about running and that’s _6run2 just kind of like my blog but with the underscore in front of it.
Aaron: Okay great, I’ll put a link to those in the show notes, Ben thanks so much for being part of the show.
Ben: Thanks for having me, it’s been fun talking to you Aaron.
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