Sean's Running Blog

April 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
220.7533.0025.500.00279.25
Brooks Ravenna #2 Miles: 65.25Ravenna #3 Miles: 155.00ST4 Miles: 59.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Yoga kicks my butt

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

As luck would have it, I found the only 90 minutes today when it didn't rain in Redmond. I joined the Sammamish River Trail at city hall and ran a 10k and 8k route I am considering turning into a race for Redmond's Derby Days. I like both of them a lot. We'll see if the city wants to play ball.

The wind was insane. 40-50mph sustained winds for a good chunk of the run. Kept getting blown into the roadway during the crosswind portion. Kind of scary. Afterward, I spent 10 minutes soaking in the frigid Sammamish River up to my shorts line. As much as I hate being cold for the rest of the day, this whole "ice bath" thing after each run is the bomb.

Brooks Ravenna #2 Miles: 13.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.007.000.0012.00

First workout in a while. 5M @ 5:45 + 2M @ 5:25. This was a conservative workout trying to ease me back into things without aggravating the injury.

It seemed a little too conservative. The first 5 miles were all in 5:35-5:38 with the final two miles in 5:21 and 5:17 respectively. This felt quite easy which is a good thing and perhaps an indicator that maybe I haven't lost a ton of fitness through all of this.

Brooks Ravenna #2 Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

Wonderful 15 mile run from Redmond, through Woodinville into Bothell. Much of the run was along the SJJ Half Marathon course. A 10-minute dip in the river afterward.

Brooks Ravenna #2 Miles: 14.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.005.750.0014.00

Early morning workout today on the heels of a good appointment with the PT. Inflamation is way down and no pain during the treatment or during the run.

It was a bit cool this morning but the wind wasn't much of a factor.

The workout was 7x4:00 fartlek on just 1:00 rest. This works out to be just longer than 1200m repeats. So my coach had me aim for 76 second laps or 3:48 at the 1200 mark. After rep #2, I was seriously doubting my ability to finish the workout.

I finished all seven...here are my splits for each rep at the 1200 mark: 3:44; 3:47; 3:46; 3:48; 3:48; 3:49; 3:51.

So I was pretty happy with how things turned out especially given how I felt at the beginning.

Rest day tomorrow followed by runs on Friday and Saturday. If all goes well, then next week I add back in one of the two easy run days I have been omitting this week and last.

Brooks Ravenna #2 Miles: 14.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Ravenna #3 Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.007.000.000.0016.00

ST4 Miles: 16.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Managed to escape the rain today and enjoyed a beautiful run along the Sammamish River. No pain in the calf or hammy. Good news.

Ravenna #3 Miles: 12.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

A cold and soggy early morning run at home this morning. Supposedly our last rain of the week.

Ravenna #3 Miles: 12.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.001.750.0012.50

An absolutely gorgeous afternoon. 60 degrees and sunny skies as I strolled along the Sammamish River Trail. Threw in 8x1min fartleks on 2min. rest. Ran 5:05ish pace and felt fine. I could tell my laft hammy was a couple more repeats away from revolting so i backed off the 10 reps I had planned.  

Ravenna #3 Miles: 12.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A really nice day for a run. Mid 60s. I took lots of water. Nice loop through Woodinville and Bothell along the Sammamish River Trail. Soaked in the river afterward

Ravenna #3 Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.009.001.000.0018.00

Really solid workout today. 18 miles in total with the core part of it being a "9+1" tempo run with the first 9 miles at marathon pace (5:30) and the 10th mile being at half marahton pace. The first nine miles all ranged from 5:26-5:29 and felt good. The final mile was in 5:14 which also felt good. No pain in the hammy or the calf. The ice bath afterward was glorious. I think I'm turning the injury corner. Next race is the four weeks from today in Spokane.

ST4 Miles: 18.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

It pained me to watch the Boston Marathon today knowing I should have been there. It was the right decision to stay home but I really wanted to be there. I am planning on doing it next year for sure.

The 75 degree sunny weather this afternoon helped ease the pain a bit. Nice 15 mile run all on Snoqualmie Ridge.

Ravenna #3 Miles: 15.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.005.000.0013.00

Another really solid workout today which helped ease the continued disappointment of not being able to run Boston yesterday. Oh well.

4x2k @ 5:08 pace which is 6:25. 3:00 was the rest interval. Did it on the Redmond HS track. Hit 6:23 the first three times and 6:24 the final time. Felt pretty "easy" and probably could have easily done two more...but that wasn't the point of the workout. Nice to finish a god workout without feeling completely wasted.

Ravenna #3 Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Wasn't able to get out running until 9pm tonight. Was pretty nice out though.

Ravenna #3 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

In Dallas on a short trip with my now-teenage daughter. 68 degrees at 5:30am and quite humid. I think if I lived here I would have to retire from running. I just can't do humidity. Have a 12-mile tempo run tomorrow at marathon pace. Hoping to avoid crazy warmth and humidity. After today, the taper begins.

Ravenna #3 Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

Well...the plan was 20 miles with the marathon workout sandwiched in the middle. 11 Miles @ 5:30 with 1 more at 5:20 or so. Lots of excuses, but in short, it didn't quite work out. Despite a conscious effort to hydrate yesterday, I simply couldn't overcome the heat, humidity and even the strong winds. At 6 miles I knew I was in trouble...not a great feeling when you are only half way. By Mile 8 I had fallen off pace and decided to end it at Mile 10. My dehydration was starting to be noticed in my hammies and there was no sense in pushing on. Starting to wonder if 5:30 is a realistic marathon pace. I was a bit sick as well but at some point the excuses have to stop and reality has to set in.

ST4 Miles: 10.00Ravenna #3 Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Since I didn't get the full 20-miler in while in Dallas, I did it today. Mentally, if for no other reason, I needed to get a 20-miler in before tapering. Everything felt really good and the easy pace wound up being 6:40s or so. Hydrated well and stretched well afterward.

Ravenna #3 Miles: 20.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Barely had time for 9 today. Sunny when I left but got caught in a monster Seattle downpour.

Ravenna #3 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.004.000.0011.50

Workout: 2x3k @5:06 pace with 4 min rest

Well, perfect day. Wish I had not been wearing my trainers. First rep was in 5:08 pace. I knew the second one was going to be worse..5:12 pace. Just didn't feel like I had it today.

Brooks Ravenna #2 Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.001.000.0015.00

With my big half marathon race I am hosting tomorrow, I knew it would be best to get my workout in today. 7+1...7 at marathon pace plus 1 more faster.

I was at 5:26-5:29 for all seven and 5:17 for the final. It felt really good especially considering I'm still pretty congested and didn't feel like I had full range in my lungs. Nothing to worry about but it was in the back of my mind.

Still questioning whether a 5:30 marathon pace is realistic.

ST4 Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
220.7533.0025.500.00279.25
Brooks Ravenna #2 Miles: 65.25Ravenna #3 Miles: 155.00ST4 Miles: 59.00
Weight: 0.00
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