Sean's Running Blog

Week starting Mar 22, 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
76.750.006.004.5087.25
Brooks Infinity #2 Miles: 65.25Brooks ST3 Racer #2 Miles: 22.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Short run this morning after dropping my daughter off at school. Headed to SF tomorrow for the rest of the week. looking forward to some nicer weather.

Brooks Infinity #2 Miles: 10.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.004.5014.00

Arrived in beautiful sunny SF this morning and ran from the hotel to Embarcadero down to the GG bridge. Since i didn't have access to a track, i did a fartlek workout. 5:30 hard followed by 3:00 light; repeated 4x.

According to my watch, the two "outs" into the wind toward GG bridge I covered 1.1 and 1.09 miles. The "backs" away from GG covered 1.13 and 1.1. That tranlates into 5:01, 4:52, 5:04 and 5:01 paces. I was hoping for sub 5s but oh well. The beautiful weather made up for it.

Brooks ST3 Racer #2 Miles: 14.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 glorious miles along the embarcadero from my hotel to the GG Bridge. I think I am going to stay here until it stops raining in Seattle....

Brooks Infinity #2 Miles: 12.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

Another gorgeous run along the embarcadero. Went all the way to the GG Bridge. Just perfect weather here. 50 degree and sunny ay 7am.

Brooks Infinity #2 Miles: 14.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

Today was easily one of my top 3 runs of all time. I ran from my hotel across the Golden Gate Bridge and back. Just over 16 miles. The view from the bridge as the sun was rising was unbelievable. At the apex, you are almost a football field above the ocean and you can see for miles in all directions. On the way back, I stopped about halfway acros and just enjoyed the ocean breeze looking out over one of the most beautiful skylines around.

Back to the rain this evening.

Brooks Infinity #2 Miles: 16.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.006.000.0020.00

A yucky rainy and cold morning in Snoqualmie. Fortunately the wind was calm or it would have made a yucky day into an unbearable one.

The workout was a marathon focused one: Run 12 easy miles (6:45s or so) and then jump right into a 3x2M interval workout with a 1/2 mile float in between each. Target time for the 2-mile segments was 10:20.

I didn't feel all that great during the 12 miles. Several days enjoying the food of San Francisco left me feeling pretty heavy and bloated. Plus I was soaking wet and pretty cold.

The first two mile segment came in at 10:13 as did the second. Everything felt pretty comfortable. The final repeat was in 10:06. I decided to run that one a bit harder just because. A really solid workout heading into my rest day tomorrow.

Brooks ST3 Racer #2 Miles: 8.00Brooks Infinity #2 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.750.006.004.5087.25
Brooks Infinity #2 Miles: 65.25Brooks ST3 Racer #2 Miles: 22.00
Weight: 0.00
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