Sean's Running Blog

UW Last Chance Indoor Meet

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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: UW Last Chance Indoor Meet (3.11 Miles) 00:14:49, Place overall: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I was pretty nervous going into today and not exactly confident of meeting my goal of sub-15 minute 5000m.

The UW hosted a "Last Chance" meet to help mostly local collegiates qualify for next weeks indoor NCAA championships.

The Dempsey Indoor is a wonderful facility. 307 meters of fast track and temperate climate. I decided to go with the spikes and I am glad I did.

Warmed up for a couple miles outside with some other guys from the race. It's great to see people you know but don't get a chance to train with much. There were about 15 or so in the race. They stacked us two deep in a waterfall start. The start was 88 meters from the finish line so once we got to the finish line it was 16 laps from there. 1/4 mile splits were given but I had already committed to tracking my own splits after each lap (307 meters). I wanted to be right around 54 seconds per lap which would be 14:45.

Here are my split times:


I missed the last two so the 2:02 was for the final 702 meters which was 4:39 pace.

So I was very pleased with my consistency. I didn't get caught up in anyone else's race but my own. The lead pack went out fast from the get go which was fine with me. I wasn't there for place, I was there for time. Fortunately, there was a pack of 4-5 of us that hung together for most of the race. I wanted to make a move with about 6 laps to go but waited until four laps to go. This turned out to be a mistake of sorts and I had quite a bit left in the tank at the end. Experience is huge in these races and I don't have any. It's only my second race at this distance and first ever on a track of any sort. 15:35 was my PR on the road so I can be nothing but excited about how things went today.

That said, there is always something to learn. I feel like I could have pretty easily shaved another second per lap off of my time. I never at any point went anaerobic in the race which was also a mistake. On the final lap I really didn't have anyone pushing me from behind or pulling me from ahead so I was all alone which makes it hard to really put in a good kick at the end.

The indoor season is now over but I hope to do more of it next year. I really think I have a decent shot at 14:30. I'm pretty excited for the 10,000m I will run next month in Bellingham with another good pack of guys to run with. Hoping to break 31:00 there.  


Brooks Infinity #2 Miles: 5.50
Weight: 144.00
From ArmyRunner on Sat, Mar 07, 2009 at 19:34:59 from

Awesome race Sean. Like you said your first race ever on a track of any kind and you had a lot left in the tank. I think this shows a sub 14:30 on an outdoor track capability pretty easy. It will be fun to see how you do in the outdoor 10K track race. Based on McMillan running calculator a 14:30 translates to a 30:07 and your 14:49 translates to a 30:47. So I think your goal of sub 31:00 is well within reach and even a bit on the conservative side. If you have a really good day a sub 30:00 is not out of the question. Great job!

From Twinkies on Sat, Mar 07, 2009 at 19:42:00 from

Great race. That is a killer fast 5K.

From ryan on Sat, Mar 07, 2009 at 19:53:19 from

Yes, great job sean. keep it up, stay healthy and good luck. you are running great right now.

From Burt on Sat, Mar 07, 2009 at 22:46:55 from

Geez, Sean. I am dreaming of a sub 20 5k, and you just broke the 15 barrier. Way to go!

From Dale on Sun, Mar 08, 2009 at 00:40:53 from

Watching you race today brought back memories of some of your best races in HS - esp. the Twilight Classic. Remember that? You actually ran virtually alone for the last 2+ laps today, pulling away from the pack. I agree with the breakdown by ArmyRunner. If you can avoid injury, and continue your great training, you'll be very pleased with the results next month in Bellingham. Not too bad for an "old guy". Hey, get started on the Ruby Reds!

From paul on Sun, Mar 08, 2009 at 00:44:18 from

That's an excellent indoor time, not to mention a huge PR. Congrats. You are really positioning yourself for a huge marathon, and that OTQ at Newport is looking more and more realistic. You definitely are developing the tools to do it. It's very fun watching your development as a runner, which is odd to say, since you're in your mid-30s, but yet only starting to hit your progression. Lots of good stuff ahead for you.

From josse on Sun, Mar 08, 2009 at 17:23:57 from

WOW that is super impressive. Great job, I'm with Paul, it is fun to watch you progress. Good luck in the future.

From Snoqualmie on Mon, Mar 09, 2009 at 11:04:32 from

Congratulations, Sean. 14:49, amazing!

From ben on Wed, Mar 18, 2009 at 19:24:20 from

You're crazy!

From Burt on Wed, Mar 18, 2009 at 19:28:58 from

Crazy fast.

From Sasha Pachev on Mon, Apr 27, 2009 at 14:22:27 from

Congratulations! You are past the OTQ standard on speed/Quality X now. From this point it is just a matter of technical execution to take that speed to the marathon.

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