Sean's Running Blog

Week starting Jul 26, 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.

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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
38.250.000.000.0038.25
Nike Vomero 5 Miles: 38.25
Weight: 148.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

One week ago today I pulled my groin running hard to first in a meaningless softball game. I've never been brought to by knees (actually to my back) in such convincing fashion. When I got back up, i couldn't even walk without a big limp.

So I have spent the last week doing absolutely no running. I visited the PT three times. Rode about 45 miles on my bike and did three 30-minute sessions on the ellipitical. I discovered a few things in the process:

(1) It is very hard to get a decent cardio workout on a bike.

(2) I hate to bike

(3) I hate working out indoors on an elliptical or any other device

(4) I really like running

The good news is that I was able to run today. I ran about half on grass and the other half on blacktop. No pain and only a little tightness. I ran pretty slow...averaging 7:45 miles. I can tell that speed work is a no-go for at least another week. I intentionally waited until noon to make sure it was warm enough outside that my muscles would be loose. Which brings me to my next point.

Seattle is at the beginning of a heat wave for the ages. When I left to run at about 12:15, it was already 89 degrees and very humid for our area making the heat index well over 90. We topped out at 96 but triple digits are coming for the next three days or so. I know many of you live in climates where the mid-90s and even low 100s are common in the winter. But Seattle has hit 100 degrees only once since they started keeping records in 1891. Yes, once. In fact, we only average two days per year in the 90s which is why very few Seattleites have air conditioning in their homes.

Anyway, we'll be hanging out at the library today once I get back from cub day camp. The bad news is that I can't run today until about 4pm...the absolute hottest part of the day. Should be fun.

Nike Vomero 5 Miles: 5.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Put in another 5 miles this afternoon after visiting the PT and everything seems to be working OK. Hopefully a week of low mileage and easy pace will allow me to jump into some speed work next week.

It was 97 degrees with a heat index of 99 when I ran today. It was the only time I had available. I've never run in such intense heat. I felt like I was running in a sauna which I guess I was. Supposed to break 100 for the first time ever in Seattle tomorrow. I Plan to run in the morning.

Nike Vomero 5 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

The average HIGH temperature for this time of year is 76 and the temp when I ran this morning at 7:30 was 84. Overnight we set an all-time record for warmest low temperature in Seattle's recorded history. Never before this morning had the temperature in Seattle NOT dropped below 70 degrees. Hard to believe but there has never been a day when the temperature in Seattle was not 69 degrees or lower...until this morning.

Anyway, a couple more days of 98-102 degree temps and then we "plummet" to the low 90s. Yippee!!!

One nice thing about the warmer weather is it's helped my muscles loosen up and the groin feels fine although I haven't pushed it. Just running 7:00-7:15 pace nice and easy hoping that next week i can jump back into some speed work.

Nike Vomero 5 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

A very tolerable 79 degrees this morning at 7am. Too bad it was 85 inside the house. All the more reason to get outside and run. Only 99 degrees forecasted today after an all-time record yesterday of 103. Never been more than 100 in Seattle until yesterday. So 99 today is going to feel downright chilly.

Groin feels great. Ran 7:00 miles this morning and felt so good I went an extra mile. I will probably shoot for 6-7 tomorrow morning and then 10 or so on Saturday. If all goes well, I will start back into some speed work next week.

Nike Vomero 5 Miles: 6.00
Weight: 148.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ahhhh...it was spledidly perfect this morning. Mid-60s and wall to wall sunshine. Ran a couple miles at 6:00 pace to get a better idea of where the groin injury is. No problems at all. No tightness and no soreness. I will shoot for 10 miles tomorrow and then jump back into a speed workout on Tuesday or Wednesday.

Nike Vomero 5 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 pleasant miles this morning under sunny skies and nice temps. At the beginning of the week my goal was to do 5 miles a day. I managed better than that with no apparent reaggravation of the groin injury. Ran 10 miles at 6:45 pace this morning and everything appears to be working properly. Shooting for mid 50s next week with a couple of speed workouts.

Nike Vomero 5 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.250.000.000.0038.25
Nike Vomero 5 Miles: 38.25
Weight: 148.00
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