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
7.500.000.003.5011.00

Well...today was humbling. I worked out at the Dempsey Indoor with three of the four fastest guys in the state today: Uli Steidl, John Timeus and Mike Sayenko. Man they are fast.

The workout we did was particularly challenging: 2000m w/3:00 rest, 1600m w/3:00 rest, 1200m w/2:00 rest, 800m w/2:00 rest. Their goal was to run each set starting at 70 second laps dropping one second per 400m with each cutdown in distance. So 70s for the 2000m, 69s for the 1600m and so on. In other words...fast.

I knew going in that I would need to add a couple of second to that which is what I did. I did the 2000m in 5:58 (4:48 pace); the 1600m in 4:43 (4:44 pace); the 1200m in 3:33 (4:45 pace) and the 800 in 2:20 (4:41 pace).

I was wasted at the end. Hopefully not too wasted to recover in time for my 5,000m race at the same location on Saturday. I am admittedly doubtful that breaking 15:00 is doable but we shall see.

Brooks ST3 Racer #2 Miles: 5.00Brooks Infinity #2 Miles: 6.00
Weight: 144.00
Comments
From johnr on Tue, Mar 03, 2009 at 22:45:53 from 71.209.18.184

Sean - That's an impressive workout, especially the 2k segment. To be able to do that at 15:00 5k pace would indicate 15:00 would be possible.

Keep up the great training.

John Ruprecht

From TylerS on Wed, Mar 04, 2009 at 00:38:30 from 66.119.143.249

Wow that is awesome! I can't even imagine my legs moving that fast! I would love to watch a workout like that. Awesome job, I enjoy reading your workouts.

From air darkhorse on Wed, Mar 04, 2009 at 17:24:12 from 65.100.192.2

Sean, Have you thought about giving yourself a shorter easier day before your track workout and then running your long run the next day. I think you could get more benefit out of your schedule overall. Just a suggestion..

From Dale on Wed, Mar 04, 2009 at 23:53:19 from 98.247.227.24

You are going to surprize a few on Saturday...even yourself, Sean. Your heart will carry you to the finish line. I'll be there to witness, and believe a PR will be the reward. You're an inspiration to many, proving the worth of hard work. Taking the Ruby Reds will quicken your recovery, I promise!

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