Sean's Running Blog

Steilacoom 15 Miler

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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
66.500.0019.000.0085.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

I'm in San Francisco for the week. I was supposed to do a track workout this afternoon after arriving in SF. I was going to do it at Kezer Stadium which is where the 49ers used to play a very long time ago. But the track was all locked up so I just kept running and found myself at the presidio with a stunning view of the GG bridge. The return trip was full of crazy steep uphills and downhills. I think I went faster up than I did down.

I'll have to do the workout tomorrow along the Embarcadero. It's mostly flat. Once you get there.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Lovely morning for a run along the Bay. Hoping to get another 8 or so in tonight.

Evening-- It was pouring in SF and lots of traffic so I reluctantly hit the treadmill in the hotel. At least I got to watch ESPN while running. 6 miles is doable.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Workout: 4 mile warmup followed by 4 miles at 5:15 pace. Four mile cool down.

Results: 5:10, 5:10, 5:11, 5:14. Felt pretty strong this morning despite minimal sleep. The headwind on the final mile got to me but still nailed the workout. Good tune up for my 15M race on Saturday.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

8 on the treadmill this morning. It was pouring outside and I didn't bring the right clothes for it. Hoping to get another 12 in tonight outside.

Another 12 this evening on a gorgeous run from my hotel to the GG Bridge and back. Ran along the Embarcadero and the path leading to the bridge.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six on the treadmill this morning resting up for tomorrow's 15M race.

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Race: Steilacoom 15 Miler (15 Miles) 01:18:30, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.0015.000.0017.50

Today was my first race of the new year and I needed it in a big way. A couple months of crappy weather, traveling, and too many sub-par workouts had me wondering what kind of shape I was in mentally and physically. I got good answers to both of those today.

The Steilacoom races are a series of races in Tacoma that start in January and end in March and serve a prep for people getting into shape for the spring and summer races. They do "Ks" and "Ms" increasing from 5 to 10 to 15 to 20. Today was the 15s. I chose to run the miles instead of the kilometers.

I ran this race last year and won it in the last mile in a time of 1:20:17. That was in 38 degree weather with pouring down rain.

Today was glorious. Low 40s at race time but clear blue skies, something not super common in these parts this time of year.

The only downside to this year's race is that the men's field was not very strong and I knew I would be running alone. Oh well, I train alone most of the time which proved to really pay off in this race.

The course starts on the track at Steilacoom High School. After about 300 meters around the track you exit the facility and begin winding through neighborhoods on your way to the Fort Lewis Army Base where my dad served for four years when I was a young lad.

My game plan was to take the first two miles in 5:20s and then go 5:15s from there.

Mile one was short just like it was last year. I'm not sure why it's so hard for race directors to get mile markers right. they spend time and money to certify courses and then get all lax on the mile markers. But by Mile 2, and each mile thereafter, the markers and my watch were always within 1/100th of a mile.

The first three miles are rolling with a net elevation gain particularly in Miles 2 and 3. Right after the three marker there is a short but steep downhill where you give it all back. Fortunately, I remembered that this part of the course was coming because Mile 3 was a 5:28 and I wanted to get back as much as I could on the downhill. Mile 4 came in at 5:10 so i was right back on track.

Miles 4-11 I really settled in and got into a terrific rythmn, and hitting very consistent splits. Mile 12 is the inverse of Mile 4 which explains why that slowed down so much. But when I crested the hill I found i had a lot left in the tank. In fact, I finished the last three miles in 5:05 pace.

This was a huge confidence builder after a pretty disappointing series of workouts this winter. Not only did I win, but more importantly, I blew away my previous PR from a year ago on the same course and did it running entirely alone the whole race. The best part is that I feel like I could have easily done another 5 miles in 5:15 pace or better.

The 20-miler is coming up in mid March. I did the 20k race last year in prep for the Eugene Marathon. I'm not running Eugene this year so I may run the 20M and see if i can run it in 5:15 pace.

Mile

Mile Time

Cum. Time

1

5:18

5:18

2

5:20

10:38

3

5:28

16:06

4

5:10

21:26

5

5:13

26:29

6

5:13

31:42

7

5:08

36:51

8

5:13

42:04

9

5:12

47:16

10

5:13

52:30

11

5:16

57:46

12

5:27

1:03:14

13

5:08

1:08:22

14

5:11

1:13:33

15

4:57

1:18:30

 

Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.500.0019.000.0085.50
Weight: 0.00
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