Sean's Running Blog

Week starting Jan 17, 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.

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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
66.757.006.250.0080.00
Brooks Ravenna #1 Miles: 48.75ST4 Miles: 31.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Today was probably one of the most enjoyable runs I have had in a long time. The forecast for today was rain. So I packed all the normal rain stuff. But it never rained. In fact, when I went for my run around 2pm today, it was bright sunshine 60 degrees and a light breeze. Truly unseasonably warm weather. Unfortunately, the coolest thing I had to wear was a long sleeve tech shirt. It never crossed my mind to bring a short sleeve.

Anyway..it was a beautiful and enjoyable run through Marymoor park and then up to Woodinville before crossing over Education and back down into Redmond. I love it when weathermen blow their forecasts this badly.

Brooks Ravenna #1 Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Another warm but windy day today. 61 degrees in January is sick. Out and back along the East Lake Sammamish Trail. I was going to do my speed workout today but opted to take my chances on better wind conditions tomorrow.

Brooks Ravenna #1 Miles: 12.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.003.250.0014.75

Well so much for a day with less wind. The gamble didn't pay off. 51 degrees when I hit the track this morning at 9:00am. Winds steady at 15mph with gusts up to 29mph. Our city's weather station is right at the high school so I always have a pretty good idea of what the weather is when I do track workouts there.

The workout was 5x1k @3:00-3:04 (4:48-4:52 mile pace) with 3:30 rest between each. To be totally honest, I was expecting more like 3:10s with the wind.

I felt pretty good when I got to the track but was setting expectations pretty low.

#1 -- 2:58

#2 -- 3:00

#3 -- 3:04

#4 -- 3:07

#5 -- 3:04

I could not have been more pleased with a workout. I think the 2:58 was indicative of what I could have done all 5 reps at if I had been able to do them in the Dempsey indoor track on Tuesday like I had originally planned. I only missed on one rep and considering how suboptimal  the winds were, I am very pleased. I think I am making good progress on getting back into racing shape and I have almost a month free of injury. Now if I can just get rid of the extra five pounds still left over from the down time, then I will be in even better shape.

 

ST4 Miles: 14.75
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Another lovely afternoon for a run. 61 degrees and overcast with light winds. A little tight to start but to be expected after yesterday's workout.

Brooks Ravenna #1 Miles: 12.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Just about time to retire this pair of Ravennas. They have been a good shoe.

A bit cooler today but just as beautiful. 50 degrees and sunshine along the Sammamish River trail. 10M tempo run tomorrow before a deserved rest day on Sunday

Brooks Ravenna #1 Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.507.003.000.0016.50

Well our string of dry warm weather officially ended this morning. Light rain fell during the entire run and temps hovered around 40. Fortunately there was no wind.

The workout was a tempo run of 7M@5:35 and then 3M@5:12. The 5:35s were easy although it was kind of a weird pace to run. All 7 miles were in the 5:30-5:35 range. I felt like I could have run all day at that pace. The final three miles were in 5:12, 5:16 and 5:12. Those definitely took some effort. I had forgotten how difficult it is to run fast when tired. Normally when I do a threshold cutdown, my coach will have me stairstep it down four-6 seconds per mile every couple of miles. This time, I went from 5:35 to 5:12 in one fell swoop which shaving 6 seconds off per lap. This is challenging and a difficult change of pace especially when you develop a rhythmn for the previous 7 miles.

But it's a very useful workout as it teaches your body to run tired.

I debated all morning whether to do the workout on the track or on the roads. I finally opted for the track. 40 laps around the track pretty much bites but it's where I felt most comfortable even though is began to feel very treadmillish by the end.

Good workout. A solid week of running.

ST4 Miles: 16.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.757.006.250.0080.00
Brooks Ravenna #1 Miles: 48.75ST4 Miles: 31.25
Weight: 0.00
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