Sean's Running Blog

Sandy City 4th of July 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: Sandy City 4th of July 10k (6.21 Miles) 00:33:01, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Most of the family joined me today for the Sandy 5k/10k near Sandy city hall. Overall a good experience. To be honest, I ran it solely to try and win the $100. I'm still very much in recovery mode from Saturday's half marathon so my plan was to run just fast enough to win.

The course is mostly flat but there is one steady uphill and one short and steep uphill section. Nothing major. The wind was more of a factor than the hills. There has been a lot of wind here the last few days. Since there were no mile markers for the 10k, I don't really have any splits. The 10kers run the 5k course twice. There's a lot to like about two lap courses and some things not to like. It makes for a lot of dodging and weaving but it's a good mental way to break up the race especially in the absence of mile markers.

After the first mile, I led the whole way. I avoided looking over my shoulder for the first lap once I got into the lead. No point really. Lots of running ahead and I just wanted to focus on running my race. The course is completely closed to traffic which is nice. There is no chip timing which is silly but not a big deal for those in the front. More of a nightmare for the race organizers.

I forgot to hit my lap button at the one lap mark so unforutnately, i don't know how the two 5ks compared. I wish I did. I suspect the second one was slower because it was on the second lap that I really started to feel both the elevation (4500 ft.) and the effects of Saturday's half marathon. Feeling good during easy runs like I did all week has no relevance to how you feel when you run hard. At about mile 4 -- amid the hilly section -- I looked back and my competition was only about 25 yards back. I was really hoping he wasn't that close. I questioned for a moment whether I would be able to hold on. But it turns out that once we got out of the hills, I had actually increased the gap.

By Mile 6 or so you turn onto Centennial Blvd for the final straightaway. It was a pretty strong headwind, but I looked back and I was well ahead of the second place guy so I didn't do any kind of crazy sprint to the finish which made me happy.

So I ended up with a 33:01...would have been nice to have a 32:xx but no worries. I probably won't jump into the Provo Freedom Run on Monday. Calves a still pretty sore and I don't think I will do that well.



Brooks ST4 (Yellow) Miles: 8.21
Weight: 0.00
From Burt on Sat, Jul 03, 2010 at 14:55:23 from

Great job Sean.

From Paul on Sat, Jul 03, 2010 at 19:27:07 from

Good job. I ran this race a few years ago, and thought it was a tough course. I think I ran the exact same time as you did today, and that was the year I ran 2:18 at St George.

From Burt on Sat, Jul 03, 2010 at 20:43:12 from

I enjoy all of Paul's subtle hints that you still have one more OTQ left in you. :P

From Seth on Sun, Jul 04, 2010 at 18:17:41 from

Great time, especially after running a sub 1:10 in the half just a week ago. Nice work!

From jtshad on Tue, Jul 06, 2010 at 11:51:36 from

Great job and congrats on the win!

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