Sean's Running Blog

January 2010

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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.

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
289.607.0017.255.25319.10
Brooks Ravenna #1 Miles: 189.60ST4 Miles: 62.25Brooks Ravenna #2 Miles: 67.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Brooks Ravenna #1 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

A fairly mild mostly dry morning. I ran from Centennial Park around Mill pond and then off to North Bend before returning to the Park. Few cars. Nice run.

Brooks Ravenna #1 Miles: 10.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Crazy warm today. 49 degrees with some drizzle. I WAY overdressed. Gloves and hat came off quickly. Weird to have it this warm in early January. Thank El Nino I guess.

Talked to my coach today and I'm starting to get excuted about the next few months of training. I will be doing a short speed workout tomorrow hoping that by next week I can jump back into two speed workouts per week. Also next week I get to start training in the Dempsey Indoor. My fav.

Brooks Ravenna #1 Miles: 12.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A classic wet and dreary NW winter day. Not too cold. Not pouring rain. No sunshine. I ran from work to an appointment I had in Bellevue. My wife dropped me back at work. Bellevue and Redmon streets alays confuse me. I was totally lost and at one point had to check with my watch to see if I was going North or South. Yikes.

I lucked out and managed to arrive on time.

Brooks Ravenna #1 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.004.000.0012.10

Well today was a gorgeous, mostly sunny ann unseasonably warm day. What better time to try my first speed work since my race injury on December 12th. I wasn't so sure today was going to be the day after beginning my two-mile warmup. Last night I did the "mother of all P90x workouts" as they call it. It was a Plyometrics workout that really worked the calves. Note to self: never do a speed workout the day following a plyos workout. I was stiff and tight the entire warmup but decided to do the workout anyway.

The workout was basically a 5-mile tempo run. 1M @ 5:12 with the next 3 miles at 5:26 with the final mile being in 5:12.

The first mile was in 5:17. Oh well. The next three miles wereall 2-4 seconds faster than 5:26. The 5th mile didn't happen.I was completely gassed nd winded and my calves were pretty sore. No sense in risking injury so I backed off and skipped the final mile.

I was diappointed but not surprised that such a basic workout was so challenging. I haven't been able to put together two weeks worth of speed workouts in three months so I can't really expect to be setting the pavement afire. I'm hoping to stay injury free and get back into racing shape over the next month or so. I picked up a god 5-7 pounds during the holidays so getting back to race weight should help too.

Brooks Ravenna #1 Miles: 12.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Another beautiful and relatively warm afternoon. 49 degrees. The wind was ragin for a third straight day at home but not in Redmond along the East Lake Sammamish Trail. I felt a lot better today than yesterday.

While running along the trail I saw the coolest thing. I saw two bald eagles come swooping down to the ground. Some feathers ruffled and fur was flying so I assume the eagles found lunch. Seeing eagles around here isn't uncommon but I hadn't seen them on the hunt much before and when I have it's been over water in search of fish. After grabbing its meal, one of them flew right over my head about 15 feet above. For a brief moment I was a bit frightened thinking he my attempt to air lift me with his mean nasty talons.

Brooks Ravenna #1 Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles along Lake Sammamish trail. I little breezy but pretty warm at 48 degrees.

 

Brooks Ravenna #1 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I breezy day again but nothing like it has been at home during much of the week. Ran from Centennial Park around Mill Pond and then past the HS to North Bend and then back to the high school. Lots of exposure to the wind which made it a tiny chilly.

Brooks Ravenna #1 Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

After diluvial rainfall for most of the day, I broke away from work around 3:30 and went for a run along Lake Sammamish and the Sammamish River. Not a drop. And it was warm. Almost Floridian. 52 degrees and no gloves. Everything still feels pretty good. Planning on a workout sometime tomorrow although my schedule may put that into question.

Brooks Ravenna #1 Miles: 12.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Couldn't break away until very late this afternoon but managed to sneak in 10+ miles before rushing to my son's basketball practice. Rained most of the run but it was again very warm...mid 50s which is just crazy warm for this time of year. Thank you Mr. El Nino. Track workout tomorrow.

Brooks Ravenna #1 Miles: 10.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.002.5011.00

Well, I couldn't possibly have picked a wetter day to do a workout. It just poured all day and during my run was no different. I got a very late start -- 4:00pm. With pitch dark coming at 5pm I knew I would be runninf back in the dark. So I bolted for Redmond HS which is 3.7 miles from work including a monster hill too steep for hill workouts. Was already drenched upon arrival. Shoes schlosshing with water and all.

Workout was 400m-400m-800m three times except dropping the final 800m. Goal was 69s for the 400s and 2:26 for the 800s.

1st – 70, 70, 2:26

2nd – 70, 70, 2:30

3rd -- 73, 71

 A touch slower than I wanted but I finished it under ridiculously soaking conditions and did it injury free.

As I was running back to work, I realized that I would not have been wetter if I were swimming underwater. Ugh

ST4 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Another day of warmth but just drenching rain. We're almost triple the average rainfall for the month to date. As much as I hate running in drenching rain, at least it's not snowing...or worse...raining and 35 degrees. Everything seems to feel pretty good after last night's speed workout.

Brooks Ravenna #1 Miles: 10.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I managed to miss the rain until the last two miles and even then it wasn't bad. Nice and warm again -- 47 degrees -- although it felt cooler than that. Ran along Lake Sammamish again. Didnt see another runner until eight miles in.

Brooks Ravenna #1 Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

I'm officially registered for Boston. They were giving me a hard time because I didn't have a qualifying marathon time in the 18-month window. That was because I didn't finish a marathon in timeframe. I gave them my Indy Mini sub 1:08 time and that seemed to work for the elite entry. So I'm working now toward Boston.

Today brought the end to my first full week of solid productive training in at least two months. I woke up early for a church meeting and then around 9am headed out for my run. It was supposed to be a soaker today but instead, it was a partly sunny, wind-free 36-degree morning...near perfect for a track workout.

I ran from home to the MSHS track -- exactly 4 miles. I wore running pants because it was quite a bit colder than what I had run in all week and I was having flashbacks to that bitter cold morning last month when I pull my hammy in that race in Kent. So mostly as a precaution i put on the pants. After stretching and doing a couple of warm up laps at the track, I shed the pants and jacket and began the workout: 2x2M @5:12 with four minutes active rest. By this time, it was almost completely sunny...still chilly but no wind.

For the first time since my race in December, I felt REALLY good during hard running.

First mile was in 5:09. Second was in 5:11. I was feeling really good and had developed a solid rhythmn through that rep. The four minutes rest seemed to long so at 3:30, I was ready to go for the second rep. Mile 1 was in 5:11 and Mile 2 was in 5:09. I felt really good and probably could have done another rep but was happy to have completed a solid workout feeling strong and injury free.

To be clear, this wasn't a super crazy hard workout. It was fairly short and the times weren't blistering, but as I work my way back into shape it was the perfect workout physically and mentally.

The jog back home took me back up Snoqualmie Parkway. The clouds started to roll in and the wind picked up a bit making it a bit chilly but toally manageable. It helped that I had nailed a solid workout for the first time in a while.

Hopefully I'm getting back on track.

 

ST4 Miles: 15.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Today was probably one of the most enjoyable runs I have had in a long time. The forecast for today was rain. So I packed all the normal rain stuff. But it never rained. In fact, when I went for my run around 2pm today, it was bright sunshine 60 degrees and a light breeze. Truly unseasonably warm weather. Unfortunately, the coolest thing I had to wear was a long sleeve tech shirt. It never crossed my mind to bring a short sleeve.

Anyway..it was a beautiful and enjoyable run through Marymoor park and then up to Woodinville before crossing over Education and back down into Redmond. I love it when weathermen blow their forecasts this badly.

Brooks Ravenna #1 Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Another warm but windy day today. 61 degrees in January is sick. Out and back along the East Lake Sammamish Trail. I was going to do my speed workout today but opted to take my chances on better wind conditions tomorrow.

Brooks Ravenna #1 Miles: 12.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.003.250.0014.75

Well so much for a day with less wind. The gamble didn't pay off. 51 degrees when I hit the track this morning at 9:00am. Winds steady at 15mph with gusts up to 29mph. Our city's weather station is right at the high school so I always have a pretty good idea of what the weather is when I do track workouts there.

The workout was 5x1k @3:00-3:04 (4:48-4:52 mile pace) with 3:30 rest between each. To be totally honest, I was expecting more like 3:10s with the wind.

I felt pretty good when I got to the track but was setting expectations pretty low.

#1 -- 2:58

#2 -- 3:00

#3 -- 3:04

#4 -- 3:07

#5 -- 3:04

I could not have been more pleased with a workout. I think the 2:58 was indicative of what I could have done all 5 reps at if I had been able to do them in the Dempsey indoor track on Tuesday like I had originally planned. I only missed on one rep and considering how suboptimal  the winds were, I am very pleased. I think I am making good progress on getting back into racing shape and I have almost a month free of injury. Now if I can just get rid of the extra five pounds still left over from the down time, then I will be in even better shape.

 

ST4 Miles: 14.75
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Another lovely afternoon for a run. 61 degrees and overcast with light winds. A little tight to start but to be expected after yesterday's workout.

Brooks Ravenna #1 Miles: 12.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Just about time to retire this pair of Ravennas. They have been a good shoe.

A bit cooler today but just as beautiful. 50 degrees and sunshine along the Sammamish River trail. 10M tempo run tomorrow before a deserved rest day on Sunday

Brooks Ravenna #1 Miles: 10.25
Weight: 0.00
Add Comment
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
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.002.7514.00

A good start to the week. It was my first workout of the season at the Dempsey Indoor. I think it was 100 degrees inside...not much warmer than outside frankly.

Even though I did a different workout than everyone else and did it alone, it was nice to be around other people. Makes things go by quicker.

Workout was 9x400m @66-68. The first and the last were 66s and the others were 67s and 68s. Note to self: don't run the first 200 meters in 30 seconds or you will die on the back half. I actually jumped in to one of the 800m repeats everyone else was doing and did that in 2:22 which I was pretty happy with considering I had just run my guts our doing 400s.

Did my cooldown with a running buddy of mine Ben Mangrum and before I knew it, I had logged 14 miles for the day. Good start to the week.

ST4 Miles: 5.00Brooks Ravenna #1 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

50 degrees and mostly sunny this afternoon. Mayuary continues. In fact, barring something unforeseen, it will go down as the warmest January in Seattle history. What's really, truly weird is we haven't a single night of temps below freezing. Crazy unusual. Loving El Nino right now.

My joints were pretty achy from last night's workout. I think it will be Friday before i do my next one. Nice run though thorough Marymoor Park and along the Sammamish River Trail.

Brooks Ravenna #2 Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

A rare mid-week morning run. A bit chilly but absolutely gorgeous. I don't think there was a cloud in the sky as the sun rose this morning.

Joints felt less achy and the morning chill didn't seem to slow me down to much.

Brooks Ravenna #2 Miles: 11.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

55 degrees under overcast skies this afternoon. Pretty soone 50 is going to seem downright frigid. Ran along Lake Sammamish and then through Marymoor Park. Speed workout tomorrow.

Brooks Ravenna #2 Miles: 12.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.003.000.0012.75

I'm a bit of a weather geek. Always have been. So here's an interesting stat about our weather here in Seattle this month:

Number of mornings we've stayed in the 40s:  23

Number of mornings we've dropped below freezing:  0

On average, Seattle drops below freezing 13-15 times each January. We are two days away from shattering the all-time average temperature record for the month of January. So if you live in San Diego or LA and are tired of the cool rainy weather, you might try warm and dry Seattle.

52 degrees when I arrived at the Redmond HS track for my workout. Thin overcast and no wind.

I managed to forget my racing flats so i was stuck doing the workout in my trainers.

The workout was 2x1.5M @ 5:04 pace which pencils out to be 7:36 for the six laps.

First rep was in 7:30 (5:00 pace). Each lap felt very comfortable.

Four minute rest jog

Second rep was in 7:35. For some reason my fifth lap on this rep was a real bummer because I was on pace at the mile for closer to a 7:30-31. But regardless, beat my times and felt pretty relaxed doing it. I feel like I had a small fitness breakthrough today as I inch back into shape.

On the way back, I stopped by REI in Redmond and tried on a pair of Five Fingers. Ummm...weird. Thinking about buying a pair.

Brooks Ravenna #2 Miles: 12.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

Light rain an cool this morning. A crazy day schedule wise so i got an early, pre-dawn start. Felt really good to log 18+ miles. First time in a while.

Brooks Ravenna #2 Miles: 18.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
289.607.0017.255.25319.10
Brooks Ravenna #1 Miles: 189.60ST4 Miles: 62.25Brooks Ravenna #2 Miles: 67.25
Weight: 0.00
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