Sean's Running Blog

Week starting Sep 13, 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
72.0017.003.500.0092.50
ST4 Miles: 23.50Brooks Launch Miles: 69.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.508.002.000.0014.50

Another nice morning. It's a good thing Sunday was a day off because my calves were sorer than i though they would be after just those 10-10sec. hill bursts on Saturday. But that was nothing compared to how they felt after my workout today. I had a flight to NYC later in the day and wasn't going to arrive until 9pm so I knew I needed to get my early week workout in today rather than try for it in NYC.

10M tempo run. First 8 miles at 5:30 and then 2 more at 5:15-18. Each of the first eight miles was between 5:23 and 5:25 except two which were at 5:29-5:30. So I was fast on most of those which didn't help me any when it came time for the 2 5:15-18s. Mile 9 was a slow 5:22 and the final mile was in 5:18. My calves were burning every bit as much after today's workout as they were after last monday's half marathon.

After a cooldown and some stretching, I went home to pack for NYC. Unfortunately I didn't get upgraded to first class so i was stuck in coach in a seat that didn't recline. I drank lots of water and tried to get up and walk around several times. I felt OK but upon landing was really tight. Hope it doesn't jeopardize my planned double for tomorrow in Central Park.  

ST4 Miles: 14.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

A.M.

A beautiful if not muggy morning here in NYC. My favorite part about coming to NYC is running in Central Park, especially in the morning when it's completely closed to vehicle traffic. I did the big loop and then the short loop before heading back to the hotel. It's always a bit eerie to run by the boathouse. It's been almost two years since Ryan Shay finished his running career there.

I was pleasantly surprised to feel great this morning. I got a good night's sleep and the three hour time change seemed to have no effect nor did yesterday's challenging workout.

P.M.

A muggy afternoon run but certainly bearable. Central Park was packed as usual which was all the more reason to again do the full 6+ mile loop since few venture out that far. As I passed the finish line for the Olympic Trials, so many great memories flooded back as they always do. Before exiting the park to head back to my hotel, I passed the "400 to go" mark and it sent chills down my spine. I'll never forget that day. It's impossible for me to run through the Park without completely focusing on that great day.

 

Brooks Launch Miles: 20.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Back home in lovely Seattle. Stomach is still giving me fits. In fact the only time it doesn't bother me is when i'm running. So i skipped dinner and headed out for a run ending at my daughters soccer game. Ran 10x1/10 mile strides in the middle. I need to do more of that.

Brooks Launch Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

Got into my workout late this afternoon because of meetings. Was supposed to be a 8M tempo in the 5:2:1 format but three miles in my stomach issues resurfaced. I think I am going to get checked tomorrow. My stomach has been bothering me all week and it finally manifested itself during a run. Must have some kind of bug.

ST4 Miles: 9.00Brooks Launch Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.506.000.000.0014.50

Well I tried to redo the workout today that I was supposed to get done yesterday. But managed to do only 6 of the 8 miles. Was supposed to hit 5M @ 5:28s then 2 @ 5:20 and then a final mile at 5:12. The first five were all in 5:22-5:27 and the final one was in 5:18. That was all the body had to offer today. I felt so good in NYC that I think I underestimated the effect of 13 hours of plane travel in 48 hours. Plus my stomach issues didn't help but they seem to slowly be getting better.  

Brooks Launch Miles: 14.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.500.0019.50

My wife and I were in Seattle for an early appointment this morning so I decided to do my long run at Green Lake. It was raining most of the run which was nice from the standpoint that Green Lake was less of a mob scene than normal.

About five laps around Green Lake plus a set of 10x10sec hill bursts. The regular miles werew in the 6:20-6:30 range which felt perfect. This was the best I have felt running in a long time. I felt like I could have gone another 19.

Pretty good week overall. First time above 90 miles in many, many weeks.

Brooks Launch Miles: 19.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
72.0017.003.500.0092.50
ST4 Miles: 23.50Brooks Launch Miles: 69.00
Weight: 0.00
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