Sean's Running Blog

Week starting Feb 21, 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.

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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
70.000.0010.501.0081.50
Brooks Ravenna #2 Miles: 44.25ST4 Miles: 37.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I'm in Carlsbad for a work conference and had the privilege of running in chilly, rainy SoCal. It actually didn't rain much during the run but there was a strong onshore breeze which kept things perfectly cool. Turns our more than half of my run was along the Carlsbad Marathon route. not exactly a flat or fast marathon.

Brooks Ravenna #2 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.003.500.0020.25

A gorgeous day in San Diego but a bummer of a workout. There are just days where you don't have it and today was one of those days. I jogged over to the UC San Diego track for my 7x800m workout. Goal was 2:21 on 90 seconds rest.

2:21, 2:22, 2:22, 2:24, 2:26, 2:30, 2:29. Just ugly. But I've learned everyone has a bad workout here and there and if they say they don't they are either lying or their workouts aren't hard enough. The important thing was I stuck with it and didn't quit. It would have been easy to.

Things got even more interesting on the way home. I took a slightly different way back to my hotel and what was supposed to be a 12-14 mile run turned in to 20+. San Diego is full of hills and valleys and apparently I got on the wrong side of one of the valleys and before I knew it, I was a lot farther from my hotel than I thought and had no short way to get back. Fortunately, I had brought some money with me so I could buy a water. But I was pretty dehydrated when i got back.

ST4 Miles: 20.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Only had time for 10 this afternoon. It poured for the last four miles of the run but the prize was a lovely set of rainbows.

Brooks Ravenna #2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Brooks Ravenna #2 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Ran through a steady rain this afternoon. Fortunately it was relatively warm.

Brooks Ravenna #2 Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.007.001.0017.00

Managed to get a workout in between rain episodes. Ran a 7M tempo cutdown in 2:2:2:1 format in 5:28; 5:20; 5:12 and 5:04. Hit all of my times. I was especially hapyp about hitting 5:04 on Mile 7. Part B of the plan was to jog 3 miles or so before doing 10x1-minute hills on 2:00 rest. By the time I got to the hill I could tell 10x was going to be too many. My legs were pretty shot and it didn't help that the weather was starting to move in and it felt like the temp dropped 10 degrees in a matter of minutes. So I did 5 instead and then headed home.

ST4 Miles: 17.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.000.0010.501.0081.50
Brooks Ravenna #2 Miles: 44.25ST4 Miles: 37.25
Weight: 0.00
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