Sean's Running Blog

Week starting Mar 07, 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
65.7510.007.000.0082.75
ST4 Miles: 45.75Brooks Ravenna #2 Miles: 23.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Headed out to SF tomorrow for work but managed to soak in a beautiful 14 miler today through Redmond. It was mostly sunny and about 50 degrees while just down the road in Issaquah and back home in Snoqualmie it was snowing hard. Nothing stuck, but snowed hard nontheless.

My run started out poorly in the locker room. I pulled my shoes out of my bag only to find that they were both left feet. Ugh. Luckily, i was wearing an older pair of running shoes -- Brooks Launch -- so i just used those. Worked out fine.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

So the plan was to do a 10 mile tempo run upon my arrival in SF this morning. So laced up the racers and headed out. As soon as i turned North down Embarcadero the wind was voracious. I woudl say they were sustained at 25-30 mph. After a 2 mile warmup, I thought I would give it a try anyway but after 2 miles at 5:36, it was just blowing too hard. Running back the tailwind was very strong. In fact I was overheating because there was no head wind to cool me off.

Guess I will give it another try tomorrow.

ST4 Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.758.002.000.0015.75

Well I gave the workout another shot today. The workout was 8M @ 5:36 followed by 2M @ 5:15. The first three miles were great and on target but as I got over the Embarcadero hill and headed toward GG bridge the wind started to pick up. By Mile 4 I was looking for options. I found a 1.25 mile or so loop that allowed me to run the next few miles alternating between headwind and tailwind. By Mile 8 I was noticibly fatigued from fighting the wind such that I only managed a 5:20 and 5:28 for the final two miles. My first 8 miles were all in 5:28-5:34.

All in all I was pretty happy with how things went. The watch didn't day 5:15 for the last two but the effort was 5:15.

ST4 Miles: 15.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A pretty uncomfortable 12 miles this afternoon. Was sore and tight and I think it was Mile 7 before I was under 7:00 miles. Ugh.

Brooks Ravenna #2 Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles after getting back from SF. I totally woosed out and did them on the treadmill. It was cold and rainy outside to I just watched basketball while running on the treadmill.

Brooks Ravenna #2 Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.005.000.0018.00

After a long night and early Saturday morning of hosting my annual St. Patty's Day 5k, I took to the streets for a long run workout. I had pretty low expectations. I was exhausted and all I wanted to do was sleep. But...sleeping is for the weary on those training for Boston.

So after a 4-mile warmup, I jumped into a 4-mile tempo run at 5:15 pace. Actually hit 5:09, 5:14, 5:13 and 5:14. I was surprised I hit my times, frankly. Then I jogged for 12 minutes before jumping into the hill workout portion of the workout where I did 6x1 minute hard with 2 mins jog in between. The first couple felt harder than the last couple. Ran back home which included going up the Parkway. Satisfied with this weeks training especially given all that was going on.

ST4 Miles: 18.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.7510.007.000.0082.75
ST4 Miles: 45.75Brooks Ravenna #2 Miles: 23.00
Weight: 0.00
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