Sean's Running Blog

Week starting Mar 29, 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
76.000.009.001.5086.50
Brooks Infinity #2 Miles: 58.25Brooks ST3 Racer #2 Miles: 28.25
Weight: 143.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Still feeling very heavy and bloated. 14 miles along Lake Samammish. A few light rain drops but no complaints here.

Brooks Infinity #2 Miles: 14.00
Weight: 147.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.005.000.0013.50

I was planning on my mid-week speed workout to be on Wednesday, but with the weather forecast for Wednesday being what it is, I thought I better sneak it in today. I managed to beat the nasty weather by about 30 minutes. Calm winds, cloudy skies and relatively mild at 52. Degrees. 30 minutes after my workout, it was 34 degrees and snowing at my house. I'm so done, but at least I managed to get my workout in prior to that mess.

The workout was 8x1000m. These are always tough. The target was to alternate between 3:03s and 3:06s with 90 seconds rest. My times wound up being:

3:04; 3:02; 3:04; 3:02; 3:02; 3:03; 3:04; 3:02. The 7th one was the hardest as the lactic acid built up and the fact that I hadn’t had anything to eat since breakfast was catching up to me.

Brooks ST3 Racer #2 Miles: 10.00Brooks Infinity #2 Miles: 3.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 wet, freezing miles along the Sammamish River. Glad I did the workout yesterday.

Brooks Infinity #2 Miles: 12.00
Weight: 142.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

Another cold, soggy run...this time in the early morning hours. First dark morning run I've had in a couple weeks. Nice to see it's getting lighter sooner.

6.75 more this evening with my daughter riding along side. Miserable weather again but great to have my daughter along.

Brooks Infinity #2 Miles: 16.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Finally!!! A sunny, reasonably mild (50 degrees) run. Man the sun feels good. The sun makes the run along Lake Sammamish even prettier. Gorgeous weekend ahead.

Brooks Infinity #2 Miles: 12.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.004.001.5018.25

A chilly start to a beautiful morning. Had to get my workout in early today but by the end, my gloves, hat and coat were all off. 3.5 mile warmup followed by 4M at 5:10. Hit them all and the last one was in 5:06. Then a 15 minute jog before jumping into 6x1:00 hills with 2:30 rest in between. So I picked the steepest part of the Snoqualmie Parkway and hit it hard. The another several miles afterward. Just a gorgeous day. Finally.  

Brooks ST3 Racer #2 Miles: 18.25
Weight: 142.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.000.009.001.5086.50
Brooks Infinity #2 Miles: 58.25Brooks ST3 Racer #2 Miles: 28.25
Weight: 143.67
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