Sean's Running Blog

Fall City 10k

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Member Since:

Feb 24, 2007



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


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
Race: Fall City 10k (6.21 Miles) 00:31:06, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Well, maybe things are getting back to normal. Going in to today's race, I was shooting for anything under 32:00 but felt like that was on the edge of possible. It was just 13 months ago that I set my 10,000m PR in Bellingham at 30:57. That seems like so very long ago.

Absolutely perfect running weather. Low 50s, thick overcast and no wind.

Didn't see anyone I recognized that would give me a serious challenge for the victory but it seems like there is always some guy getting back from college who shows up at these things and surprises you. I've always wanted to win this hometown event but usually settle for 2nd or 3rd.

Race started on time. Always a bonus. Unfortunately there were no mile markers. Good for writing a short race report. Bad for pacing. There was a guy shouting splits at the 1 mile mark but that was it. It seems like a such a fundamental thing to do...having mile markers. Sheesh.

Anyway, crossed the Mile 1 dude in 5:13 according to my watch and 5:10 according to his. I was shooting for 5:08-5:09 so that was a bit slow but nothing to panic about. This race is challenging in that the 10k and 5k runners all run together. Both are out and back courses so you never really know who your competition is until you pass the 5k turnaround and see who peels off. One guy went out pretty quick and took a pretty early and substantial lead. I was a bit surprised to see he didn't make turnaround at the 5k but instead kept going. So there was my competition although I still had a few guys hanging on a few seconds behind me through at least the first two miles.

The lead guy was a good 12-15 seconds ahead of me through about 2.5 but then I could see I was slowly gaining on him. By the time we hit the 10k turnaround I saw his face and knew I had a chance. My 5k split was 15:43. Not bad. 5:03 pace and I was feeling really, really good. I was getting stronger and he was getting visibly weaker. At the turnaround I was about five seconds back of the lead and about 15 seconds ahead of the trailing pack. At about Mile 4, I pulled even with the leader. For whatever reason, the lead guy was satisfied with running in "Lane 8" while I was perfectly happy to take the inside lane even if it meant being vocal with oncoming runners. My philosophy about the inside lane on out and back courses is much like the track...yield it to the faster runners.

He put up a fight for about 30 seconds but it was game over for him. By 4.5 I had gapped him pretty good and by Mile 5 it was over as long as I didn't get hurt or absolutely bonk. I never gave him the satisfaction of looking back to see where he was. I used the audible clues to know where he was.

As I crossed the bridge over the Snoqualmie River and turned down the main street, I checked my watch and to my surprise was well, well under pace. But I also knew that breaking 31:00 was going to be out of reach so I just hauled it in to the finish line crossing in 31:06 winning by a very comfortable 35 seconds. It was a big road PR and just 9 seconds off my track PR. Astounding. I really had no idea I could run 5:00 pace for 6 miles right now. My workout went well on Tuesday but I really had no idea.

This was a great confidence builder especially heading into the Seattle RnR Half next Saturday. Now I just need to stay healthy.


Brooks ST4 (Yellow) Miles: 9.20
Weight: 0.00
From Jon on Sat, Jun 19, 2010 at 20:30:39 from

Nice win on the local race. Good luck next week on the half!

From Scott Ensign on Sat, Jun 19, 2010 at 20:43:22 from

geez that is FAST, way to go!

From Paul on Sun, Jun 20, 2010 at 16:43:04 from

Great job on the win, the road PR, and the big negative split! You haven't lost "it". Good luck at RnR Seattle. Wish I could run it again this year.

From DaveL on Sun, Jun 20, 2010 at 19:52:03 from

Nice work yesterday! You looked like a machine coming back after the turnaround!

From jtshad on Mon, Jun 21, 2010 at 11:46:46 from

Great time and congrats on the road PR. You ran a very smart and strong race, good luck at the RnR Half!

From Snoqualmie on Wed, Jun 23, 2010 at 11:48:19 from

Congratulations, Sean. I'm really happy for your win, and that was a nice race report to read.

From Burt on Fri, Jun 25, 2010 at 13:27:12 from

Impressive as usual.

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