Sean's Running Blog

December 2010

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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
251.007.0025.000.00283.00
Brooks Ravenna #5 Yellow Miles: 204.75ST4 Yellow #2 Miles: 55.75Brooks Ravenna #6 Miles: 22.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Brooks Ravenna #5 Yellow Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Brooks Ravenna #5 Yellow Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Brooks Ravenna #5 Yellow Miles: 12.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

First speed workout of any kind since Indy. I just made one up randomly: 6x1000m on 90 seconds rest. Felt good to run "fast" again espcially since I am a good 5-6 pounds heavy since the marathon.

I didn't really have a target per se although I was happy with anything in the 3:00-3:10 range. Hit 3:04 on the first one and then 3:06, 3:07, 3:08, 3:08 and 3:07. Followed it up with a five mile cool down making for the longest run (15) since the marathon.

ST4 Yellow #2 Miles: 15.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Brooks Ravenna #5 Yellow Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Brooks Ravenna #5 Yellow Miles: 13.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

A unique run late this afternoon after work. Ran from work but went south this time crossing over into West Seattle toward Alki beach. Went 5 miles out then back again. At my turnaround point, I looked across Elliott Bay and saw a stunning view of downtown Seattle in the dark. It was a view from the west that I hadn't seen in several years. On the way back, did 10 45-second strides. Got some good leg turnover.

Brooks Ravenna #5 Yellow Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Only had time for a short 8 miles along Eliott Bay. Dark. Rainy.

Brooks Ravenna #5 Yellow Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Ran from Eastgate Park and Ride across the I-90 bridge and back again using the really nice I-90 bike trail. Wasn't too crowded because it was after the main part of the bike commute. The only bad part was coming back across the bridge against traffic as the remaining gravel used to sand the roads from our T-Giving snowstorm was getting kicked up into my face. But all in all, a great run on a beautiful morning.

Brooks Ravenna #5 Yellow Miles: 14.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Short tempo run this morning. Four mile warmup followed byt 3M@ 5-10 seconds slower than 10k pace...whatever that is. I basically just went out and ran them as fast as I could but still under control. Things went better than I though they would. Hit 5:16, 5:13, 5:11. Took a 60-second rest and then did one more mile at 5:10.

ST4 Yellow #2 Miles: 8.00Brooks Ravenna #5 Yellow Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 dark and dry miles on the Ridge

Brooks Ravenna #5 Yellow Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Got drenched despite being able to see stars throughout almost the entire night sky

Brooks Ravenna #5 Yellow Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.007.000.000.0010.00

Pretty easy workout today as I slowly work back into things. My schedule required me doing this from work toward the end of the day. So I used the Elliott Bay bike path to do my 7-mile flow run. 6 miles at 5:40 with the 7th mile being something faster. Well, running 5:40s turned out to be pretty challenging...meaning. I was between 5:28-5:32 for all six and that felt pretty easy. 5:40 isn't a pace I run much so I had no feel for it espcially since I wasn't doing them with 1/4 mile markers. As easy as 5:30s felt (and they should) I sure wish I had had a few more 5:30S at the end of Indy. 5:40s didn't feel so easy after Mile 22.

ST4 Yellow #2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Brooks Ravenna #5 Yellow Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Brooks Ravenna #5 Yellow Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran a couple of miles with my son as he is getting into shape for track in the spring. Then 9 more on my own just ahead of the lunar eclipse

Brooks Ravenna #5 Yellow Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Brooks Ravenna #5 Yellow Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

Fartlek: 6x4:00 on and 2:00 off followed by a 15 minute jog and then 6x200 in 33 seconds or so.

ST4 Yellow #2 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A very rare treadmill run. Watched Food Inc. Yuck.

Brooks Ravenna #5 Yellow Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Brooks Ravenna #5 Yellow Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.007.000.0013.00

Note to self...never expect great results from a workout on Christmas Day.

The plan was to run a tempo run from my house to my sister in laws house in Ames Lake where we were having Christmas Lunch/Dinner.

The plan was also to do an 8-mile tempo with the first 5 at 5:40-5:45, the next 2 at 5:20 and the last one at 5:05.

The first five were easy. A couple of them were in the low 5:30s which wasn't ideal. Mile 6 was in 5:20 but it was a hard 5:20. Mile 7 was in 5:25. I knew pretty early that a 5:05 final mile wasn't even close to possible. By the end of Mile 7, I just decided to forgo the final fast mile and call it a day. Ran the rest of the way as a cool down.

Beautiful day for a run. I was just too full of food and too tired to make anything special happen.

Brooks Ravenna #5 Yellow Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Brooks Ravenna #5 Yellow Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Brooks Ravenna #5 Yellow Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.004.000.0010.75

I called my coach this morning for the next set of workouts and he suggested I do one in the Dempsey Indoor as it has been open all week. Our family plans worked out in such a way to permit this so off we went. After a 2.5 mile warmup I jumped into the workout: 8x800 alternating between 2:21 and 2:24 on 2:30 rest.

2:21, 2:24, 2:21, 2:25, 2:21, 2:25, 2:23, 2:24.

Considering how overweight I am and the two visits to the restroom during two of my rest breaks, I was pretty pleased with how things went. It was great to be back in the Indoor again.

ST4 Yellow #2 Miles: 10.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles along the Lake Washington trail in Bellevue was all I had time for before heading out to Eastern Washington for the holiday. It was too icy to run in Snoqualmie so I went to the lowlands. Chilly but gorgeous sunshine.

Brooks Ravenna #6 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

I am in Pasco, WA for the rest of the weekend enjoying time with relatives. The weather has been pure sunshine. The only downer is that it's frigid cold. 15 degrees was the temp this morning. The plan was to go to the rifle range with a bunch of peeps so I decided to run from the house to the range...more than 13 miles away. I was a little nervous in that getting stranded in those temperatures can be a big bummer, but all went well. It was a beautiful albeit chilly run. A workout tomorrow is looking doubtful in this weather.

Brooks Ravenna #6 Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
251.007.0025.000.00283.00
Brooks Ravenna #5 Yellow Miles: 204.75ST4 Yellow #2 Miles: 55.75Brooks Ravenna #6 Miles: 22.50
Weight: 0.00
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