Sean's Running Blog

Week starting Mar 15, 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.

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
78.509.000.003.0090.50
Brooks Infinity #2 Miles: 54.00Brooks Infinity Black #1 Miles: 11.00Brooks ST3 Racer #2 Miles: 25.50
Weight: 143.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles along the shore of Lake Sammmamish. It poured for the last two miles. Temp dropped five degrees during the run. Can't wait for Spring.

Brooks Infinity #2 Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.250.000.000.0020.25

Had to return all of the barricades and cones early this morning before work which meant an early 4:45 start to a 9.25 mile run. It was raining for the first half and then the snow just dumped. I haven't seen flakes this big in a long time. When I got back I was very cold and soggy. When I got back outside after getting ready. the roads were coated with snow so at least I beat out the traction problems. Did I mention I am ready for Spring?

Another 11 miles this afternoon along Lake Sammamish. Quite a different gig from this morning. 50 degrees and some sunshine poking through the clouds. Not ready to delcare it Spring yet.

 

Brooks Infinity #2 Miles: 9.25Brooks Infinity Black #1 Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.003.0011.75

Well today was a comedy of errors. I went to Redmond HS to do my track workout out and as I was getting dressed realized I forgot my racing flats which I always run my speed workouts in.

To make matters worse, I forgot socks as well. I have never run without socks. i know many do, but not me. I thought about waiting until I got home to run but the rain and wind were on their way so i wanted to get it done. As I laced up my shoes (without socks) I noticed a pair of my son's socks under my seat.

I tried them on and they were just big enough to creep over my heel. Not great but better than nothing.

The workout was short but tough, especially since my efforts to avoid the wind did not work out so well.

2x1.5M@7:20 (4:52 pace)with a 3 minute rest in between.

First one came in at 5:22. Not bad all things considered but I was pretty spent. the wind was coming down the straightaway rather than the turn whic I hate. Oh well. 3 minutes of jogging later, I was back for the second and final repeat. First 800 I was 5 seconds slow. Ugh. But I hung in there and finished in 7:27 which means I held on to the correct pace for the final four laps. Small victories.

Brooks Infinity #2 Miles: 11.75
Weight: 142.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Lovely run along Lake Sammamish. Spent a lot of time this week on gravel which has been good. Got a massage tonight which really helped. It's something I will be doing weekly now.

Brooks Infinity #2 Miles: 12.00
Weight: 142.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Out and back along Lake Sammamish. Went out on the gravel then back along East Lake Sammamish Pkwy. I think I was moving faster than traffic.

Brooks Infinity #2 Miles: 10.00
Weight: 145.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.509.000.000.0025.50

A beautiful day in the Northwest. We've earned it. Sunny skies and about 50 degrees.

Workout today was a "cutdown." I forgot how hard cutdowns can be.

It was a 9-mile cutdown in a 6:2:1 format. 6 miles @ 5:30; 2 miles @ 5:15 and the final mile in 5:06. I used my 10k and 5k courses to do them on rather than use the track. 36 laps would have been pretty boring.

First 6 came in at 5:29, 5:20, 5:26, 5:28, 5:26, 5:25. So fairly steady considering I was on the roads and not the track.

Next two were in 5:17 and 5:11. Last one was in 5:08. Pretty happy with the workout although cutdowns are always harder than they appear on paper.

Finshed up with a 13+ mile "cooldown" mapping out a 1/2 marathon course for a run I will put on next April.

Brooks ST3 Racer #2 Miles: 25.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
78.509.000.003.0090.50
Brooks Infinity #2 Miles: 54.00Brooks Infinity Black #1 Miles: 11.00Brooks ST3 Racer #2 Miles: 25.50
Weight: 143.00
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