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
11.750.000.006.0017.75

Great workout today. I waited as long as I could for the weather to warmup. It was 40 degrees when I got started under beautiful blue skies. Four mile warmup before hitting the track for a 3x1.5M interval workout. My coach told me to do a slow:fast:slow @ 7:31:7:27:7:31 with ~4 minutes rest between each repeat.

Hit the first repeat in 7:23 (4:55 pace). Oops. I knew after the first lap I was going to be fast but I felt fine so I kept pushing. Second repeat I commited to taking a bit slower. Hit it in 7:28 which was still fast but slower still. During my two laps of rest I was thinking about doing an extra repeat but wanted to see how the third one went first. Third one felt good all the way through although the last 800m I could begin to feel the muscles burn a bit. But hit 7:24 nonetheless.

I was pretty spent so I didn't commit to a fourth repeat until the second rest lap. There's a lot of mind games that go into these workouts and I was determined to prove to myself that not only could I do these alone but that I could go farther and faster than the workout proscribed.

By the fourth repeat, the wind had gone from calm to 10mph. Didn't prove to be all that big of a deal but it was noticeable. I finished the fourth repeat in 7:28. I was very pleased. There wasn't a single mile that wasn't under 5:00.

I also learned to really love the 1.5M repeat and I think it's is my favorite. I like it because it breaks up into vey manageable chunks which is important for me when I'm working out, esepcially alone. At the 800 mark you have a mile to go. After three laps you are halfway done. At four laps, you have one mile down and just a half to go. These frequent check-in points are helpful.

Grest finish to another strong and long week.

Brooks Trance 8 Miles: 8.75Brooks ST3 Racer #2 Miles: 9.00
Weight: 144.00
Comments
From rockness18 on Sat, Feb 07, 2009 at 18:26:17

Sweet workout!

From jtshad on Sat, Feb 07, 2009 at 19:29:12

All I can say is...Wow!

From Dale on Sat, Feb 07, 2009 at 22:55:30

Fabulous workout, Sean! Get ready to say goodbye to 35!

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