Sean's Running Blog

BCC Cross Country Invitational

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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
285.602.0015.0020.75323.35
Adidas Super Nova Miles: 22.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.004.000.0010.10

Had another fantastic workout today...two in a row. 2x2miles @5:05 with a 3:30 rest in between the 2-mile repeats. Each of the four miles was in exactly 5:01. Not only did I come in under the target time, but I was exactly consistent. Feeling good.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10+ easy miles this morning ahead of a series of storms that will bring Noah-like precipitation to Seattle. I knew the great weather couldn't last.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10+ miles this morning very early due to some early work meetings. First half was greeted with some wonderful, very light sprinkles and 52 degree temps. It felt great. The last half was more of the steady drenching rain. Oh well.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.502.004.000.0014.50

Ahhhh...the rain is back in full force. A very wet speed workout. I did a six-mile tempo cutdown workout. Target was 3m@5:18, 2m@5:10, 1m@5:02.

I had to do these pretty early this morning and I woke up with a minor cold which brought with it some congestion so i didn't know what to expect. I hit 5:21, 5:14, 5:20, 5:12, 5:12 and 5:05. A bit slow but I was pretty happy. It was a good and full week of training.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

10 miles this morning. 48 degrees and no rain until the very last mile or so. Supposed to be a pretty wet week. I miss running in the daylight.

Ran 8 more this evening in a driving rainstorm.  

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

50 degrees, 30mph winds and pouring rain greeted me this morning on my 10 mile run. Just an average fall morning in the foothills of Seattle. Ugh.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.004.000.0010.25

Workout was a 4.5 mile tempo cutdown with the first mile at 5:24 and each mile thereafter 8 seconds faster ending at 5:00...then for good measure I was to tack on an 800m at 2:26. I hit all my mile times but let's just say the 800 meter thing didn't happen.

It's amazing to me how well one workout can go and how challenging the next one can be. Last week at this exact time i ran 2x2M at 5:01 each of the 4 miles. It was actually not that hard. Granted there was a 3:30 rest in between the two two-mile reps but then today I couldn't even do the 800m at the end. Well,. I could have but they wouldn't have been anywhere near the 2:26. 2:36 if I was lucky.

Ah...the mysteries of running.

Pretty cold today. 49 degrees and cloudy.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Coldest temperatures in six months. 33 degrees at 5:15am this morniing when I strolled outside. It was colder in parts as I saw some frozen windshields and frosty lawns. I cut the run a mile short to give me extra time to stretch afterward. At least the skies were mostyl clear and it wasn't snowing. Here comes winter. 

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

A cool but clear 40 degrees this morning. Looks like a nice weekend ahead meaning sunny and maybe all the way up to 60 degrees.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.004.0015.10

6x1000m over hilly terrain as part of my 15 mile run today. Prepping for cross country. 30 degrees when i woke up. Our first widespread frost. It was 42 by the time I ran and just gorgeous. Lots of sun.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

8 miles this morning in a balmy 50 degrees. No rain. 8 more miles this evening in pouring rain but a warm 60 degrees.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11+ wonderful miles along the Sammamish River trail on a glorious 58-degree mostly sunny afternoon. It all changes tomorrow. Enjoying it while it lasts.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.003.7512.00

More cross country focused training today. Same workout as Saturday except with half the rest in between. 6x1000m over hilly terrain. Felt hard but good. Fortunately I beat out the rain.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Only had time for nine miles this morning. 44 degrees and rain the whole way. With my first cross country race of the year on Saturday, I probably won't run again tonight.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles this morning. Balmy 52 degrees with no rain. Yippee. Big cross country race tomorrow.

Weight: 0.00
Comments(1)
Race: BCC Cross Country Invitational (4.97 Miles) 00:24:42, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.005.0011.50

An absolutely glorious morning for a cross country race. It rained much of the night but cleared out completely by race time. The event was the Bellevue Community College Invitational. CCs from all over the area showed up plus a few post-collegiate clubs like ours.

The course was in Lake Sammamish State Park. It's about 15 minutes from my house yet it's the first time I have ever been there.

I warmed up along most of the course mostly because the map made it look like a very difficult course to navigate. It would have been had I not warmed up on it. The entire course was very flat.

The gun went off at 11am, a very late start for a marathoner. But it was nice to sleep in a bit.

The first mile was over thick grass (think golf course rough) and then a bit of pavement followed by some very thick sand. There is nothing harder than running in sand. Fortunately there was only about 50-75 feet of sand. Then we were back on pavement before heading into some well grromed grassy trails that had some very sharp turns. The rain from the previous night made thing pretty slick. I considered wearing spikes but enough of the course was on pavement that all advatange of spikes would have been lost. I crossed mile 1 in fourth place in a time of 5:05. It felt way slower than that and it probably was. Mile 2 was entirely on grass. Even though it was slick, there really wasn't much mud on the first half of the course. Mile 2 came in at 5:00. Mile three brought a bit more mud and wet grass. My good friend Destry Johnson who was in third through Mile 2 slipped and fell during mile three allowing me to gain some ground on him. I passed him right around the mile 3 marker. My time for that mile was 4:59. Mile four was quite muddy and involved crossing a rain-soaked wood bridge that was very slick. It was also a very narrows stretch that woudl prove to be a big benefit in the final mile. Mile four came in at 4:53. Yeah right. With just under one mile to go, I moved into 2nd place. He was from one of the CCs in the area and I learned later, one of the fastest high schoolers the year previous. I passed him. About a minute later he passed me. I have a rule...don't pass somebody unless you plan on staying in front of them. So I passed him back. He tried to re pass me but the stretch was narrow and I anticipated his move and blocked him from passing. Once that happened, there was about .50 miles to go. With a quarter mile to go, first place was out of reach for sure. I looked back and the CC dude was trying to put a kick on, but I racheted it up a bit and beat him comfortably. Finishing time for the 8k was 24:41. That would have shattered my 8k PR but I'm smarter than that. My first question to the race director was "How short was the course?" He said he didn't know yet. With Cross Country, I don't think distances are all that important because time doesn't really matter. It's all about place. My watch said 4.86. 8k is 4.97 so according to my watch we were about 200 meters short which would still make my time pretty good. My 8k PR is 25:03 and my adjusted time for the race today would have been about 25:20. So I was very pleased. Good to be running cross again.

Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

10 easy this morning. Barely beat out the rain. 6-8 more this afternoon. Almost 8 more this evening before the rains came.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Wonderful day for a run. 58 degrees and sunny skies as I ran along the Samammish River Trail. I am so lucky to live where I live.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.002.0013.00

A ridiculous 66 degrees and sunny skies today. That was the good news. The bad news was that the winds were sustained at 15 mph with gusts in the mid-30s. Pretty standard for our area but that didn't make me feel any better going into a speed workout.

Workout: 2M all out...shooting for 9:40. Followed by 15 minutes easy. Then 3x1M @5:05 with three minutes rest.

During my two-mile warmup, I thought of every possible way to delay my workout. The wind was crazy. But my schedule dictated that it be done today or not at all. So off I went. First mile was in a pititful 5:03. Second Mile was in 5:03. Ummm...so much for all out. I thoroughly enjoyed the 15 minutes of easy running on my way over to hit the track for the mile repeats. The big flag at the track was whipping loudly in the wind. The good news was that the strongest headwind was in the turn not the straightaway. For whatever reason, I prefer wind on the turns. I was planning for the worst thinking I would be happy with 5:15s especially after my lame "all out" 5:03s. First mile was in 5:04. Hmmm...felt pretty good as did the 3 minutes rest before the second one. Second mile came in at 5:03. Even better, I was feeling better as I went. Mile 3 came in at 5:01. I was very pleased. Despite the wind, I felt strong and was pleased to have held in there with the times. The best part was I felt like things were getting easier as I went, a feeling I don't have very often.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Beautiful day for a run. 58 degrees and blue skies. Nice run along the Sammamish River trail during lunch.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

32 degrees and clear skies this morning. That meant pants. Cold but a great morning for a run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.003.0013.20

Lots going on today so I didn't get to my workout until 3:30 this afternoon.

Workout: 3x1M at VO2Max (4:52) with 3:30 rest in between.

I felt terrible prior to the workout. Stomach was bothering me and I was pretty tired from a week of little sleep and a day of stuff.

After a 4-mile warmup, I began the workout.

Mile 1 felt fine and came in at 4:50. Mile 2, I was fighting a small breeze but still came in at 4:54. Mile 3 was a gut check. I knew going into it it was going to be tough. 4:54 is what I finished it in. I was pretty pleased with the workout all things considered.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

47 degrees under clear starry skies this morning. It was a fantastic morning for a run although I felt very lethargic. Too much eating this weekend. 

8.5 more this evening. First late night run in a long time and first back to back dark runs since Hood to Coast.  

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

A very long day today. Woke up at 4:00 to catch a 6:00am flight to SFO for a full day of meetings. Caught the 5:30 back to Seattle getting home at 8:30. Put the kids down, and then went for a run. Looking forward to sleeping in.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

My first workout with the team in quite some time. Green Lake is a great place to run. We used the dirt track across the street from the main park area.

The workout was 6x800m @ 2:18 with 2 minutes rest. It was way harder than I thought it should have been. the first five were in 2:20s and the final one, which I did simply to complete the workout, was in a pitiful 2:25. My coach tried to remind me that I was a) running on dirt and b) running on a yard track instead of a meter track which meant I was running an extra 804.5 meters not 800. That didn't seem to console me much. Oh well. At least I am healthy.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Cloudy but rain-free run along the Sammamish River.

Adidas Super Nova Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

61 degrees this morning! A few sprinkles but a wonderful morning for a run around the neighborhood. Feeling good.

Adidas Super Nova Miles: 10.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
285.602.0015.0020.75323.35
Adidas Super Nova Miles: 22.10
Weight: 0.00
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