Sean's Running Blog

Week starting Mar 28, 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
40.000.007.000.0047.00
Brooks Ravenna #2 Miles: 47.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

So I met with the doctor yesterday morning to go over my MRI. It was negative as in no stress fracture. That's good news of course. The MRI did show something weird on the left leg that caused the doctor to pause. He sent me in for a CT Scan to get more detail on what it might be.

The weather was downright miserable yesterday and I didn't get a chance to run until the evening. I tried the treadmill and less than one minute in my calf started buggin me so I called it quits.

Woke up early this morning and ran 11 miles ahead of my PT appointment. The run went fine with no real soreness. The PT did manage to find a couple of pain points on the interior side of the bone where the muscle and bones attach. It's basically swelling in the sheath which is often a precursor to stress fractures.

So basically, I'm kind of stuck. After talking to the doctor, my coach and the PT, I think the plan for the next couple of weeks is to run every other day and cross train the other days. The PT was very much against a cold turkey approach because he feels like activity is vital to healing the area. So I will continue to run the 12-14 miles a day except do it every other day plus a Saturday longer run. So I am planning on Mon/Wed/Fri 12-14 miles each day plus 15-20 on Saturdays. That leaves Sunday for complete rest and Tuesday Thursday for some cross training. I will think I will go back to my P90x collection and pick out a couple of workouts to do on Tuesday and Thursday evenings. Yoga will definitely be one of them.

I think I will also make speed work a core part of one of the running days to try and keep some level or cardio fitness. WHat it really comes down to is giving my body more time to recover between runs so it can heal up and not linger.

A bummer, but not a total loss.

Brooks Ravenna #2 Miles: 12.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten wonderful miles along the Sammamish River Trail followed by a 10 minute soaking in the very cold river. I'm digging the benefits of post run "ice baths."

Brooks Ravenna #2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Yoga kicks my butt

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

As luck would have it, I found the only 90 minutes today when it didn't rain in Redmond. I joined the Sammamish River Trail at city hall and ran a 10k and 8k route I am considering turning into a race for Redmond's Derby Days. I like both of them a lot. We'll see if the city wants to play ball.

The wind was insane. 40-50mph sustained winds for a good chunk of the run. Kept getting blown into the roadway during the crosswind portion. Kind of scary. Afterward, I spent 10 minutes soaking in the frigid Sammamish River up to my shorts line. As much as I hate being cold for the rest of the day, this whole "ice bath" thing after each run is the bomb.

Brooks Ravenna #2 Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.007.000.0012.00

First workout in a while. 5M @ 5:45 + 2M @ 5:25. This was a conservative workout trying to ease me back into things without aggravating the injury.

It seemed a little too conservative. The first 5 miles were all in 5:35-5:38 with the final two miles in 5:21 and 5:17 respectively. This felt quite easy which is a good thing and perhaps an indicator that maybe I haven't lost a ton of fitness through all of this.

Brooks Ravenna #2 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.000.007.000.0047.00
Brooks Ravenna #2 Miles: 47.00
Weight: 0.00
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