Sean's Running Blog

Orem International Thanksgiving Day Run

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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
273.150.0015.509.00297.65
Brooks ST3 Racer Miles: 66.50Adidas Super Nova Miles: 162.40Brooks Infinity Miles: 66.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.001.0011.00

Very windy today. Sustained winds of 15-20 with gusts near 40. Great day for a workout. After a warmup, I hit the track for 3M @5:04 (hit 5:04, 5:04, 5:01) followed by 1 minute rest and then a mile all out. The all-out mile came in at 4:57. I was pretty spent after that. I was pretty happy with how the workout went especially after all the Halloween sugar the night before.

Brooks ST3 Racer Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Cool damp morning but after a very slow start managed to get in a good run this morning. It's always painful to see a first mile at 8:00. It may have had something to do with eating WAY too much junk food this weekend. I felt very lethargic. Glad Halloween is behind us.

Seven more this evening.

Adidas Super Nova Miles: 18.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A cool but rain-free run in the daylight at lunch which included a brief stop to get a Panera bagel and snarf the bread samples they always have laying out.

Adidas Super Nova Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.003.0010.75

Late start to my workout this morning as I was tied up all day. Hit the track at 4:45 and it was getting dark quickly. Workout was 6x800m @ 2:25 w/ 1 minute rest between. There was a breeze but not as bad as Saturday's wind. Hit 2:26, 2:27; 2:26; 2:25; 2:26; 2:24. Quite happy with that. It was completely dark by the time I finished. Thankfully, the track is next to the football stadium which was lit up. The light spilled over just enough to see OK.

Brooks ST3 Racer Miles: 10.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

A nice, cool mostly dry run along Lake Sammamish. I managed to time my run to be between deluges. Man it can pour here.

Adidas Super Nova Miles: 10.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

13+ wonderful miles with no rain. It's been a deluge the last 24 hours or so but I ran between storms. Temperature was a whopping 60 degrees. Here it is November and I was running in a t-shirt, shorts and no gloves. Glorious

Adidas Super Nova Miles: 13.20
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.002.5012.00

Ugly day. Ugly workout. 6x1000m @ 3:06 with 90 seconds rest. Wind was howling again but no rain..at least not during the workout. I stopped after 4 reps. I hit 3:05, 3:06, 3:07 and 3:08 in that order and felt crappy doing it. I just didn't have the other two in me today. I felt very heavy and bloated going in. I ate like a horse the night before and most of it --- i mean -- all of it was junk. Serves me right to have a bad workout.

Brooks ST3 Racer Miles: 9.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.750.000.000.0018.75

12+ miles through Redmond along the Sammamish River trail. It's turned out to be a beautiful day.

Another 6+ this evening

Adidas Super Nova Miles: 18.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Not quite sure how I avoided rain today but I did. That will be impossible tomorrow. Big storm with very high winds (40-50mph). Wednesday is normally a workout day but I'm not so sure tomorrow.

Brooks ST3 Racer Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Only had time for 10 this evening. Rain the whole way and dark so I postponed the workout until tomorrow.

Adidas Super Nova Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.004.000.0011.25

Fartlek workout on a cold afternoon. Started with a 3-mile warmup, then jumped in the 5x4min hard 2 min easy fartlek. Followed by a short cooldown and then a run with my two sons along the 5k Turkey Trot course I am hosting this Saturday.

Adidas Super Nova Miles: 11.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 mile run to North bend and back. Found a new trail near the Snoqualmie Parkway which was nice. Despite all the rain, the footing was great. Longest run in nearly two months.

Adidas Super Nova Miles: 17.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

Our great weather continues. 10 this morning and another 7+ in the evening.

Adidas Super Nova Miles: 17.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

The rain and clouds cleared out just in time for me to enjoy a nice run through Marymoor Park and the Samammish River Trail.

Adidas Super Nova Miles: 12.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Was supposed to do 7x1000m repeats this afternoon but the winds are steady at 25mph with gusts to 45mph. Not uncommon but pointless to run a workout in. So I'll push it to tomorrow.

Brooks Infinity Miles: 12.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.004.500.009.10

So the wind finally stopped but the rain didn't. I did the workout in a steady rain at Redmond High School but it didn't affect me like I thought it would nor did the 45 degree temperature.

There was a whole lot of self doubt going into this workout but everything turned out just fine. I was supposed to alternate 3:03/3:00 (slow/fast) starting with a "slow" and ending with one.

First 6 were 3:02, 3:00, 3:02, 3:01, 3:03, 2:59. I told myself during the sixth that if I gutted out a sub 3-minute on that rep then I would forego the 7th. Well, I did the 2:59 but ended up manning up to the 7th and even though it came in at 3:06, I was pleased to have left it all on the track.

One more workout before my 4-mile race in Utah next week.

Adidas Super Nova Miles: 4.60Brooks ST3 Racer Miles: 4.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10+ wonderful miles thorugh the neighborhood this morning. Just a bit of light rain and high 30s. I wimped out and wore pants.

Adidas Super Nova Miles: 10.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

My wife was gone for much of the day so I started my run on the treadmill at home. Did 8 miles on that and then 6 more outside as soon as my wife got home. Going from 70 degrees and dripping sweat to low 40s outside was interesting.

Brooks Infinity Miles: 14.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.002.5011.00

Another windy day but needed to go ahead with the workout. There is a definite chill in the air but it was a beautiful sunny day. Ran down to the track (4 miles) and then did 2x400m at 66 and 65. I really thought the second one was faster but oh well. The took a two lap rest befor jumping into a 2M all out effort. My coach had me aim for 9:42 but I knew that was beyond reach even on a calm day. Hit the first one in 4:53 but was already pretty tired. Second mile was in 5:03. Disappointing but I gutted it out and finished the workout. Looking forward to the 4-mile Thanksgiving Day run in Orem on Thursday.

Brooks ST3 Racer Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles this morning through the neighborhood.

Adidas Super Nova Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

30 degrees and clear skies for my early morning run here in Meridian, Idaho just a few miles north of Boise. Came back and the sweat had refrozen on the outside of my jacket. I've always thought that was kind of funny. I actually saw more Idaho Athletic Clubs (2) than Mormon churches (1). Amazing.

We're on our way to Provo for Thanksgiving with family. Looking forward to the T-Day race in Orem tomorrow.

Brooks Infinity Miles: 10.50
Weight: 0.00
Comments(1)
Race: Orem International Thanksgiving Day Run (4 Miles) 00:19:55, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.004.000.009.50

What started out as a wet Thursday morning turned out to be perfect conditions for the Orem 4-mile turkey run. A few minutes before the race started the rain stopped. Temperature was perfect...in the mid 40s and overcast. I got a chance to meet a couple of the blog team members including Sasha and Nick.

Race started about five minutes late but that was fine. It's an interesting start because the women and men start at separate spots which converge at about 1/10 of a mile into the race. It had a cool visual effect. The course is flat, at least as far as I could tell.

I led the lead pack of 5-7 runners through most of the first mile before Josh Rohatinsky joined us for his morning tempo run. I don't think he was breathing. He said he was just going to run the first mile but ended up staying with us for three miles. This was a great thing because he helped push the pace.

I have no clear idea what the splits were because apparently they were not accurate. The Mile 1 marker had me at 4:55 which seemed faster than we were running but is in line more or less with the finishing time.

Half way through or so it was me, Josh, and two other guys that had put a decent gap ahead. I was feeling OK but feeling a bit of the effects of altitude. Afterall, I am 4,000 feet higher above sea level than back home. But I do think the altitude thing is a bit overrated. It is real, but I think it's easy to use it as an excuse. When you start getting above 7,000 feet, then it becomes a much more legitimate excuse.

Anyway, with one to go, Josh dropped and it was me and some guy who looked way younger than me. He made a couple of efforts to gap me but I went with him each time. With about 800 meters to go, he made his final move and I really didn't have much left. With 1/4 to go, I looked back and Nick was safely behind me and the lead guy was getting beyond striking distance. I was prepared to finish second until about 100 feet before the finish he pulled out. He was running as a bandit so techincally I won although I am not a big fan of winning that way.

More importanly, I was very happy with my time. 4 miles in 19:55, a sub-5:00 mile effort at altitude that I was very very happy with. My only wish is that i had had a stronger kick at the end. It was enough to hold off Nick but I would have really like to catch the other guy.

Great start to a wonderful holiday.

At the awards ceremony I picked up my Turkey and my son's 3rd place age group ribbon. He had a poor race from a time perspective (36:58)...well off his PR pace, but he gutted it out and I was very proud.

I got to meet ArmyRunner at the awards ceremony. He's recovering well from his surgery but itching to get out running again. I hope the new year greets him kindly.

Brooks ST3 Racer Miles: 9.50
Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

A wonderful run through Provo this morning. Our hotel is in South Provo next to the Town Center. I ran up to Center Street and then out to 900 East to see my old apartment when i was a student here. Ran through the east side of BYU campus and back out to 900 East. To my dismay, te old Deseret Towers student housing were completely gone. Weird. Ran by the MTC and then up around the Provo temple. Back down by the Marriott Center and Cougar Stadium before running past the blue track. I was hoping that ot would be open so I could run a few laps around the track for old time's sake. Back up Bulldog Blvd to the new Gordon B. Hinckley Alumni building which is simply stunning. Down the hill to the athletic facilities. Someone has propped open the door to the Smith Fieldhouse so I went in and ran three laps around the indoor track. Many memories of that building and the track.

The run was a great trip down memory lane.

Brooks Infinity Miles: 14.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Another ~15-mile run through Provo today. I actually did 36 laps around the short track at the Smith Fieldhouse indoor. That got a little boring but it was much warmer than outside. Probbaly too warm.

Brooks Infinity Miles: 14.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
273.150.0015.509.00297.65
Brooks ST3 Racer Miles: 66.50Adidas Super Nova Miles: 162.40Brooks Infinity Miles: 66.25
Weight: 0.00
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