Sean's Running Blog

Week starting Jan 25, 2009

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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.

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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
81.850.000.0010.2592.10
Brooks Infinity Miles: 56.50Brooks ST3 Racer Miles: 18.50Brooks Trance 8 Miles: 17.10
Weight: 142.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

Yikes. It was frigid this morning. 19 degrees when I left the house at 4:30am. One week ago at this time it was over 50 degrees. My plan was to run 14 this morning and then 8 tonight. About three miles in I was contemplating flipping that and doing 8 this morning. I just couldn't get my fingers and hands to warm up despite the double gloves. Once I got to 8 miles I kept saying "just one more" and before I knew it, I was passing 12 which will make this evening's double that much easier. What I would do for a 50-degree run under sunny skies.

Another 10.25 this evening. It was a balmy 28 degrees. Didn't know what to do with myself in such warmth.

Brooks Infinity Miles: 23.00
Weight: 147.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.004.2512.00

Tuesday workout at the Dempsey Indoor at the UW. Perfect weather in there. :-)

The workout was 5x1200m alternating between 3:39 (73s) and 3:36 (72s). The first one was in 3:39 on the dot. The rest were fast. All 3:34 or better. I was quite happy and I felt strong on every rep. Again, it helps to run with someone else on these even if it was just one person. Going to try and do at least 12 tomorrow and maybe 14 if I can break away long enough.  

Brooks ST3 Racer Miles: 6.50Brooks Infinity Miles: 5.50
Weight: 141.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

48 degrees and mostly cloudy with a few sunbreaks and a couple of rain dribbles. Almost felt like spring in Seattle.

Ran through Marymoor Park and along the Sammamish River Trail. It's a great blessing to have so many trails and paths nearby.

Brooks Infinity Miles: 12.00
Weight: 140.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

38 degrees and a few sprinkles this morning at 5am. It was slow going this morning -- ~7:00 pace for most of it except for the 5k stretch where I was remeasuring a new course for the St. Patty's Day run I am doing. I must have been in race mode as I unknowingly picked up the pace a smidgen.  

Brooks Infinity Miles: 12.00
Weight: 140.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.006.0016.00

Perfect day for a workout. Upper 40s and sunny around noon. Started with a 4-mile warmup and then hit the track for a 3x2M set with 5 minutes rest in between each two mile repeat. Goal time was 10:10-10:12 for each rep. 

First set was in 10:06. Second was in 10:07 and the final one was in 10:05. I was very pleased with how things went. No one mile segment was slower than 5:05 and I had a couple 5:02s as well. I thought going in that this was going to be a tough one to do alone but I managed just fine. As I write this, it's now rainy and breezy. Glad I didn't wait until Saturday to do the workout. Shoul break ninety for the week.  

 

Brooks ST3 Racer Miles: 12.00Brooks Infinity Miles: 4.00
Weight: 141.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

A cool but beautifully sunny morning run this morning on Snoqualmie Ridge. Manged to find 17 miles of winding and twisting through the streets and trails. Also finalized my route for the St. Patty's Day run I am hosting here on March 14th.

Broke 90 miles for the first time in several months.

Brooks Trance 8 Miles: 17.10
Weight: 142.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
81.850.000.0010.2592.10
Brooks Infinity Miles: 56.50Brooks ST3 Racer Miles: 18.50Brooks Trance 8 Miles: 17.10
Weight: 142.17
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