Sean's Running Blog

March 28, 2024

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Location:

Snoqualmie,WA,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

  • 2011 Boston Marathon -- 2:27 (Top 50)
  • 2011 Steilacoom 20k -- 1:04:57 (1st)
  • 2010 Indianapolis Monumental Marathon -- 2:26 (7th) 
  • 2010 Fall City 10k -- 31:06 (1st)
  • 2009 Indy Mini Marathon -- 1:07:53 (7th)
  • 2009 WWU Invitational -- 10000m (30:58)
  • 2009 UW Indoor Meet -- 5000m (14:49)
  • 2008 Orem Turkey Run -4 miler -- 19:55 (1st)
  • 2008 Seafair Torchlight 8k--25:03 (3rd) 
  • 2008 Time to Fly 5k -- 15:35 (1st)
  • 2008 Newport Marathon -- 2:22:47 (1st)
  • Steilacoom 15M--1:18:30 (1st)
  • 2007 Olympic Trials -- 2:30:41 (91st)
  • 2007 St. George --2:18:55 (3rd)

Short-Term Running Goals:

  • Feb 23 -- Ft Steilacoom 15M
  • March 23  – Ft. Steilacoom 20k
  • April 15  – Boston Marathon
  • June 8 – Sound to Narrows 12k
  • June 22  – Grandma’s Half Marathon (USATF Champs.)
  • July 7 – Run of the Mill 5k
  • July 27 – Torchlight 8k
  • September – SJJ Half (maybe)
  • October/November – Fall Marathon (maybe)
  • December – Club XC Nationals

Long-Term Running Goals:

 Stay healthy

Personal:

Ran track my junior and senior years in high school and cross country my senior year. Went to BYU but did not run. Served LDS church mission to San Bernardino, CA. Started running again in April 2005. Marathon debut was St. George in 2005.

I coach the Mount Si High School Track Team (distance)

Been married for almost 17 years. My wife, Mara, and I have four kids ages 16, 14, 13 and 11.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks T5 Lifetime Miles: 34.00
Ravenna Lifetime Miles: 250.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.006.250.000.0023.25

A chilly, foggy start to the morning. I admitedly was slow to get started on my run.

The workout was one final really long run with a speed workout at the end. The idea was to practice running tired.

So I ran 15 miles faster than I would normally run "easy" miles. All in the 6:20-6:30 range. I wanted to accelerate the fatigue as much as possible without leaving myself in a state of massiv recovery. After the 15 miles I rolled into what was supposed to be 4 miles at marathon pace. After three miles though, things were going so well that I decided to push it to 5 miles. At the 5 mile mark I said what the heck, let's just make this a 10k. So I pushed it to 10k which I finished in 32:54. I would kill for a 32:54 final 10k in a marathon. It wound up being a 5:17 pace but a couple of the miles were 5:11s.

This was one of the most satisfying workouts I have ever done. I ran a medium pace for 15 miles, then ran a very solid 10k afterward and felt like i could have maybe gone another 5-10k. I felt really good and it served as just about as good of a marathon sim workout as one could hope for.

Really looking forward to Indy. Just wish it wasn't three weeks away. I'm ready to go now.

 

ST4 Yellow #2 Miles: 8.25Brooks Ravenna #5 Yellow Miles: 15.00
Weight: 0.00
Comments
From Paul on Mon, Oct 18, 2010 at 11:27:43 from 174.27.187.235

Good workout...again. So what will take for you to actually believe that you can break 2:19?

From jtshad on Mon, Oct 18, 2010 at 12:19:56 from 204.134.132.225

Wow, what a workout! Looking forward to seeing how you guys do in Indy and to make the OTQ time!

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