Sean's Running Blog

Steilacoom 20k

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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
54.000.0016.930.0070.93
Brooks Launch #2 Miles: 44.40ST 5 Racer Miles: 26.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A lovely spring morning for a run

Brooks Launch #2 Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.500.0013.50

Another pretty nice day and with a race looming on Saturday, I wanted to get my mid-week workout done. It was a pacing prep for the 1/2 marthon on Saturday: 4M at half marathon pace which is theoretically 5:15. Hit every single mile at either 5:13 of 5:!4. So I paced well but have my doubts that I can keep that up for the whole run on Saturday,

ST 5 Racer Miles: 13.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles through fall city

Brooks Launch #2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Kind of weird only running 10 miles but trying to take one final down week in preparation for the 20k on Saturday. Then another hard week before beginning to two-week Boston taper.

Brooks Launch #2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six with my track team

Brooks Launch #2 Miles: 6.00
Weight: 0.00
Add Comment
Race: Steilacoom 20k (12.428 Miles) 01:04:57, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.0012.430.0016.43

Well..today was my final tune up ahead of Boston. This will be a short report as I am super busy.

Didn't really have any good reason to think today was going to be a good race. THe workouts just haven't felt very good and in general I haven't performed all that well.

The weather was showery and low 40s. So a touch chilly but no wind. In other words, great conditions.

As I suspected I had absolutely NO ONE to run with. Won by something like five minutes. But winning was of no importance. It was all about time.

The first 3.5 miles are a net uphill with a few steady climbs. Miles 5-8 are pancake flat. Then Mile 9 has a short but significant uphill stretch. The last three miles are mostly a gentle downhill.

The goal going in was to run 5:15s.

Mile 1 - 5:12

Mile 2 - 5:14

Mile 3 - 5:27 -- Hardest of the first three miles. Kind of expected this one to be slow but mentally prepared for it to be in my favor on the way back.

Mile 4 - 5:08 -- Short but steep downhill stretch. Expected this one to be fast. Basically right on 5:15 pace.

Miles 5 and 6 - 5:16s -- pancake flat. Battling some mental fatigue at this point. Really wishing I had someone to run with. But hanging on.

Mile 7 - 5:17 -- Still steady although wanted to see this be a 5:15.

Mile 8 - 5:22 -- Not sure what happened here except I am a bit bored out of my mind. Hard to focus.

Mile 9 - 5:26 -- This was going to be the slowest mile because it included the steep uphill mile.

Mile 10 - 5:15 -- Very happy. The hill mile didn't throw me over the edge. Back to running on pace.

Mile 11 - 5:09 -- Thrilled. Using the downhill to my advantage. Still have something left in the tank and feeling pretty good about a shot at sub 1:05 which would be a course record and course PR.

Mile 12 - 5:09 --Feeling great at this point but knowing I have to really let it out to go sub 65.  

Final .42 -- 1:41 -- Was able to really hammer out the last 300 meters or so. It's a track finish which I think helps. With 100m to go I could see the official clock and knew sub-65 was possible.

Final time was 1:04:57 (5:13 pace). Huge success today and it has me much more excited about Boston than I have been lately.

ST 5 Racer Miles: 13.00Brooks Launch #2 Miles: 3.40
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.000.0016.930.0070.93
Brooks Launch #2 Miles: 44.40ST 5 Racer Miles: 26.50
Weight: 0.00
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