Sean's Running Blog

Ft. Steilacoom 20k

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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
280.0012.0026.001.00319.00
Pure Cadence Miles: 17.75ST 5 Racer Miles: 78.75Brooks Infiniti Miles: 116.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Pure Cadence Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.005.000.000.0020.00

ST 5 Racer Miles: 20.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Brooks Infiniti Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Brooks Infiniti Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Brooks Infiniti Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Brooks Infiniti Miles: 12.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.257.001.000.0013.25

7+1

First seven at 5:34ish and then the final mile fater. Finished it in 5:16.

ST 5 Racer Miles: 13.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Pure Cadence Miles: 6.00Brooks Infiniti Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Very early run...4am. I felt the tiredness and fatigue.

Brooks Infiniti Miles: 17.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Hosted my annual St Pattys day 5k and had no time to get a decent run in. But I managed to get my workout in which was 2x2M. Was shooting for 10:20s but hit 10:12 and 10:08. Very surprised and pleased given how tired I was and how crappy the weather was.

ST 5 Racer Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Brooks Infiniti Miles: 17.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.500.0013.50

4.5 miles at half marathon pace (5:20). Despite nasty winds, I hit or beat each split.

ST 5 Racer Miles: 5.00Brooks Infiniti Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Brooks Infiniti Miles: 14.00
Weight: 0.00
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Race: Ft. Steilacoom 20k (12.41 Miles) 01:05:16, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.0012.500.0020.25

Today was the Ft, Steilacoom 20k...a race I often use as a final tune up for a Spring marathon. It fits very nice three weeks in front of Boston making it the perfect final race before the big one.

Perfect weather conditions. Cool, cloudy and very little wind. That's a far cry from the wind, hail, snow and rain we had on Thursday and Friday here.

The only bummer is that I didn't have anyone to run with. I probably won by 15 minutes. Not exactly anyone to push me. But that makes the accomplisment even sweeter.

Earlier in the week my coach convinced me to take both Thursday and Friday completely off. I thought he was crazy. Well...he wasn't. I have never felt so fresh, relaxed and energetic in a race as i did today. I was never really tired. I felt like I was floating the whole time. My coach may be on to something. But I don't think I have ever felt better during or after a race as I did today.

Finished in 65:16 which was 20 second off of my PR from two years ago when I was also preparing for Boston. But this one was sweeter because (a) I am two years older now and (b) there has been a lot of injury and trial over those two years that i am thrilled to be as close to my 2011 time as I was today. I was hoping for 5:20s and ended up with 5:14s.

A great day and hopefully it translates to something awesome in Boston.

ST 5 Racer Miles: 12.50Pure Cadence Miles: 7.75
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.004.001.0020.00

Final long week before Boston. 4M at 5:20 followed by 15 minute easy followed by 8x:45 hills. Plus a bunch of miles on the front and back end. Let the dreaded taper begin.

ST 5 Racer Miles: 20.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
280.0012.0026.001.00319.00
Pure Cadence Miles: 17.75ST 5 Racer Miles: 78.75Brooks Infiniti Miles: 116.50
Weight: 0.00
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