Sean's Running Blog

USATF Cross Country Club Nationals

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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
170.850.0015.203.75189.80
Brooks Infinity Miles: 113.85Adidas Super Nova Miles: 12.25Brooks ST3 Racer Miles: 48.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

A ridiculous 58 degrees this afternoon for my lunchtime run along the Samammish River trail. It's good to be back home and run among the trees and clean air. The weather has just been amazing. The normal afternoon high here in early December is 47. So warm temps and no rain continue to reign although that is finally supposed to change in the next day or so.

Brooks Infinity Miles: 12.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Another relatively warm (47 degrees) run this morning with no rain and a bit of mist to help cool me down. As much as I prefer running in the daylight, the solitude and quiet of the early morning darkness is refreshing.

Adidas Super Nova Miles: 12.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.7511.75

Kind of a weird workout today. Coach wanted me to work on my kick heading into USATF Cross Country Club Nationals next weekend in Spokane. So I did 800m at 72 second pace with the final 100m being nearly all out. Then jogged a mile at 7:00 pace before jumping into a second 800m at the same pace but starting the kick with 200m to go. Jogged another 7:00 mile and then did 1200 meters at 72 second per lap pace but starting the kick with 300 meters to go. Cool down included running up the Parkway to my house...a gain of some 500-600 feet. Good workout. Nice and short.

Brooks ST3 Racer Miles: 11.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Cool but sunny run along the Samammish River trail. Still can't believe the weather we've been getting. Not a flake of snow at the ski resorts. I might have to mow my lawn again.

Brooks Infinity Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

A chilly, cloudless early morning run this morning through Snoqualmie Ridge. Six weeks into the rainy season, I have run in the rain only three times and one of those was in Utah. Weird winter.

Brooks Infinity Miles: 10.30
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.002.0014.25

Well, the family schedule today required that I get my run in early. So I left the house at 7am while it was still dark and ran down to the high school track (4 miles). It was 30 degrees, coldest temps of the season so far. I was cold the entire way. I wore pants and a jacket on the way down thinking I would shed both for the workout. Not a chance. It felt even colder int he valley. The infield grass was frozen and even the track had frozen dew on it making it a bit slick. The planned workout was 2M in 9:40 with a 12 minute jog before doing one more mile at 4:50. Well, let's just say it didn't work out that way. Running in head to toe clothing is generally not a recipe for speed and the temperatures and early hour of the morning made the workout a joke. I ran one mile in 4:58 and then went into my 12 minute rest jog skipping the second mile. I would have been lucky to finish the two miles in 10:00. Came back and ran another mile in 4:58 and then ran home. Sadly, in the 45 minutes of post workout running, the temperature rose 12 degrees. If I had been able to start my workout an hour later I think things would have gone a bit better. Oh well.

Brooks ST3 Racer Miles: 14.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles today in cool but great weather. Pace was about 6:30 which felt great and required little effort. One more workout before Nationals on Saturday. Spokane forecast for Saturday is snow and temps in the low to mid 20s.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Last workout before Nationals on Saturday.

3x200m in 30, 31, 32

5 minutes jog

3x1200m in 3:38, 2:40, 2:42

5 minute jog

3x200m in 31, 31, 32

The 1200s were supposed to be in 3:36 but oh well.

Brooks ST3 Racer Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

A very, very foggy and cold run this evening through the neighborhood.

Brooks Infinity Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Stroll through the neighborhood.

Brooks Infinity Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Couple of laps around the Nationals course here in Spokane. Light snow falling and still pretty warm. 32 degrees or so. Course is holding up pretty well but hard to say how it will look if the predicted 8-12 inches of snow falls over night. The men's open race is the last of five races. We don't start until 1:30pm when the temp us supposed to be around 20 with snow falling and snow blowing. Should be interesting

Brooks Infinity Miles: 4.25
Weight: 0.00
Comments(1)
Race: USATF Cross Country Club Nationals (6.2 Miles) 00:33:23, Place overall: 76, Place in age division: 76
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.006.200.006.70

Wow. I'm not even sure where to begin.

I woke up at 5am and peeked outside anf there was still no snow. Either the forecast totally collapsed or the big snows were delayed. i fell back asleep until 7am and looked outside and it was snowing pretty hard and starting to stick. Maybe an inch of snow on the ground. By the time I got ready, the snow had stopped and there were even a few sunbreaks. But oh the wind.

The men's open race wasn't until 1:30 but I went over with the master's men mostly because I was bored of my hotel room and I wanted to cheer the rest of the teams on.

Temperture at the start of the master's race was 29 degrees with winds howling. It hurt just to watch them run and I was sitting in the warm car.

By 1:00, the temperature was 22 degrees and the wind was at 25mph sustained with gusts in the upper 30s. Wind chill was between 0 and 5 degrees. I wauted until 1:05 to do my warmup and only did a very marathon-style warmup...an easy 1/2 mile in my trainers.

Ran back to the car and got my spikes on before heading to the starting line...a mere 100 yds from the car. After doing some strides and a few stretches, I ditched the "warm" clothing with about two minutes until the gun.

There I was. I long-sleeve tech shirt under my singlet and my running shorts. No tights. I don't like to run in them plus I don't have any. I strongly considered running in my Brooks pants but my coach and teammates strongly urged against it. I had an ear band and a nice hat on as well...or so I thought. I didn't realize until 1/2 mile in that my hat came off when I took off my heavy top before the start. At least I had the ear band.

There were more than 300 finishers and probably close to 50 teams. The start was wide but not wide enough and it narrowed after the first 1/2 mile. It would have taken a 60-second quarter to get up with the lead pack and as i've mentioned before, I've never broken 60 seconds in the 1/4 especially not on a windy, butterly cold cross country course. So I settled in but the first lap (2 miles) was very congested so while it did provide some protection from the wind it also meant very little opportunity to move up.  Mile 1 came in at 5:16. I didn't wear my watch so i have no idea what the rest of the splits were. The cold made it hard to breath and the gusts of wind would take my breath away.

During the first lap I felt terrible and really wanted to quit. It's been a humbling month or so of training and I was just about mentally checked out. There were many reasons to give up, but there was also a lot at stake so I carried on. 

I'm glad I did because lap 2 felt great. I had forgotten about the weather for the most part and just worked hard at tucking in when the wind was in my face and really busting out when it was at my back.

Each of the first two laps, you pass the turnoff to the finish line that you take near the end of the third lap. After two laps, it was a bit of a mental blow knowing I still had to go one more lap before turning into the .25 mile finish chute.

Going in, I knew I would be fourth on the team at best. We added two awesome runners since last year and another, John Timeus, beat me on the only other cross country race I was able to run this year. So I was going to have to battle him for the 4th spot and make sure I didn't lose the fifth and final scoring spot.

But after the first lap I was in the team's 7th slot, well out of scoring position and well back of tthe two guys I wanted to catch, John and Brett Winegar. Early in mile 4 I moved up to 6th on the team with Brett and John still ahead of me. Brett though was fading and I finally caught him and passed him at about the four mile mark. He looked completely spent and he had never beaten before at any distance so I thought that I had him.

With about 1.5 miles to go, I got within striking distance of John and he looked like he was struggling too. I quickly passed him and stayed ahead of him the rest of the way. But with about 1000m to go, out of no where come Brett. Not only did he pass me, but he looked really, really strong. I thought about going with him but by the time my half frozen brain could process the info, he had taken a convincing lead over me. Now my goal was to simply pick off as many other runners as I could and still maintain the 5th and final scoring position on the team. I never looked back for John. When I got to the turn off to the finish line, there was 2/10 to go. I passed about 8 people in that final stretch which felt good considering the finish was uphill and straight into the wind.

I nipped one last guy at the tape and finished in 33:23. I was the fifth and final scorer on our team which finished sixth this year...the highest in a very long time if not ever.

At the end, I was a bit delirious from the cold. My fingers were in the worst shape but my bare legs seemed to do OK.

Times mean very little in cross country especially on a day like today. That said, I was quite happy with the time. It was essentially marathon pace for a 10k, but I will take it.

I finished 76th among scoring athletes...exactly my place from last year. That was 2:36 seconds behind the winner Scott Bauhs who won the D-II Cross championships this year.

The year's field was very deep. Defending champs Zap Fitness along with Nike Bowerman, and the Brian Sell-led Brooks-Hanson team were the top 3. Our top guy, Joe Gray, actually beat out Brian Sell in the final kick. He was pretty happy about that.

The weather was beyond miserable but there is something special about cross country. The course was incredible. I would love to have an opportunity to run it in good weather because it's very conducive to my strengths.

Happy with the race. A decent running year is now over and I am looking forward to taking two weeks off from running to refresh and focus.

 

 

 

 

Brooks Infinity Miles: 0.50
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

One full week off from running and thinking about running. It went quickly but it was nice to get out for a slow 10k today despite crappy weather.

Brooks Infinity Miles: 6.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another six easy miles. I gained a few pounds during the break and I'm feeling heavier than ever. The weather has been insane. Tons of snow and frigid temps on top of high winds.  

Brooks Infinity Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Snowed hard on top of what we already had. It may be June before I see the sidewalks again. 7:33 pace. Easing back into things

Brooks Infinity Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Longest run since starting back up again. Snowed all day yesterday and again all day today. It's getting insane.

Brooks Infinity Miles: 9.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

longest run since before CC Nationals. 6:48 pace. Still feeling heavy because I am but mechanically everything seems to be clicking.

Brooks Infinity Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7:07 pace for the 10 miles. Still being slowed a bit by poor traction.

Brooks Infinity Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Still getting back into things. I can't wait for the holidays to be over so I can stop eating like a cow and gaining weight.

Brooks Infinity Miles: 8.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.006.000.0012.50

First speed workout since XC Nationals. The workout itself went fine although hitting the relatively easy times took more effort than I had hoped. 5 miles @5:20-5:20 and a 6th mile @5:12. I was pretty spent at the end. Something I also didn't realize is how cold it had gotten. It had dropped below freezing by the time I had finished. I took off my pants and jacket after my warmup as to not slow me down during the workout. After putting them back on for my cool down trip home, I never really warmed up. I also quickly noticed that I was VERY dehydrated. My cooldown unfortunately included running up Snoq. Parkway and the wheels started coming off. I actually had to walk most of the final mile home because I was completely delirious and dizzy. I hadn't felt this way except once -- during the final lap of the Olympic trials. I never walked during that race but the symptoms were the same. Anyway, I'm sure it was a combination of a 1st workout, dehydration and the plummeting temps.

Brooks ST3 Racer Miles: 12.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
170.850.0015.203.75189.80
Brooks Infinity Miles: 113.85Adidas Super Nova Miles: 12.25Brooks ST3 Racer Miles: 48.50
Weight: 0.00
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