Sean's Running Blog

December 22, 2024

15% off for Fast Running Blog members at St. George Running Center!

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.

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Brooks T5 Lifetime Miles:						34.00
Ravenna Lifetime Miles:						250.00

Fri, Oct 26, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	6.00	0.00	0.00	11.00

Fun Trials-like workout today. 4 mile warmup and then rolled right into six miles at about 5:18s, not threshold pace but faster than marathon pace. The "course" I did was a half mile loop that was .2 miles uphill (5 ft. to 62 ft. in elevation) .05 flat, .2 miles downhill followed by .05 flat. Did that six times to not only replicate the rolling hills and the need to transition frequently between ups and down, but to get used to the "lap" phenomenon of the Trials course.

Felt really good and I'm feeling more and more ready for the Trials.

Weight: 0.00

Comments

From Sasha Pachev on Fri, Oct 26, 2007 at 22:31:27

Sean - do you happen to recall your splits for each section? If you could, it would greatly help me in calibrating the course tool for sea-level.

From Sean on Fri, Oct 26, 2007 at 22:37:43

i was actually dead even on each 1/4...2:39. But you are probably asking for splits from each segment. I don't have that. I only hit the lap button after each lap which was 1/2 mile.

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