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
6.507.003.000.0016.50

Well our string of dry warm weather officially ended this morning. Light rain fell during the entire run and temps hovered around 40. Fortunately there was no wind.

The workout was a tempo run of 7M@5:35 and then 3M@5:12. The 5:35s were easy although it was kind of a weird pace to run. All 7 miles were in the 5:30-5:35 range. I felt like I could have run all day at that pace. The final three miles were in 5:12, 5:16 and 5:12. Those definitely took some effort. I had forgotten how difficult it is to run fast when tired. Normally when I do a threshold cutdown, my coach will have me stairstep it down four-6 seconds per mile every couple of miles. This time, I went from 5:35 to 5:12 in one fell swoop which shaving 6 seconds off per lap. This is challenging and a difficult change of pace especially when you develop a rhythmn for the previous 7 miles.

But it's a very useful workout as it teaches your body to run tired.

I debated all morning whether to do the workout on the track or on the roads. I finally opted for the track. 40 laps around the track pretty much bites but it's where I felt most comfortable even though is began to feel very treadmillish by the end.

Good workout. A solid week of running.

ST4 Miles: 16.50
Weight: 0.00
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