Sean's Running Blog

Why not go for it and run the USATF it can only make your training better. Also it's different since you haven't done Cross Country race since High School so it ought to be a fun experience. Go out and try to smoke the field, good luck.

Yeah. I'm all in. At the very least it can be my speed workout for the weekend. I'll report back on how it goes.

I think it's amazing how far you've come in the past two years. I just started running marathon's myself in the past two half years and the longest I ran before that was six miles. What's training has contributed most for you in the great marathon times you've achieved?

Thanks. Hard to say how much each element contributes to the overall success. My mileage is 85-95 mpw. I do speed workouts twice a week. Usually one is a threshold workout and the other is closer to a VO2 Max workout. I run my easy miles at about 6:45-7:00 although I've been doing them faster lately which is probably more hurtful than helpful. I'm a pretty fierce competitor which has a tendency to carry me a bit farther than maybe my training would permit. Part of that comes from training in an area where 6 months of the year I'm running in the pitch dark, temps in the upper 30s and rain almost every run. That has a way of toughening me up in the longer distance races. That said, I've neglected some training areas that I think will not only improve my times further, but keep me healthy and competitive longer. I'm going to focus on core strength this winter and spring which will include very modest weight lifting and some core strength exercises. I also need to eat better which actually means eat less. I weigh about 140-142 and I think I have another 5-10 pounds on me that i don't need. I LOVE to eat. I've discovered that if I maintain my current exercise regimen, I can eat all I want and maintain 142-145. Problem is, I don't NEED to each that much so I'm going to more closely monitor my calories over the next couple of months and eat only what I need to and see where that puts my weight. I'm going to go anorexic by any means, but I want to find my optimal weight. There's good data to suggest extra weight slows you down. So basically my plan is to eat the number of calories my body needs just to survive plus the calories I burn execising and see where that puts me.

Sean - I used to weigh in around 140lbs, and a bit of that was weight that didn't contribute to anything other than my belly. Last year I made some diet changes, now 90% of my diet is vegetarian or even vegan. I still eat poultry and fish, but very little red meat. I'm not religious about it or anything, but try to live by it in general. The weight came off pretty fast, and then immediately stabilized to a new equilibrium. By this summer I was down to 129lbs and setting PR's right and left. Since weight is the denominator of the V02Max equation, my V02Max probably went up several points without doing any training! Talk about good ROI! Injuries and aches went away too. Changing my diet and losing that weight was probably one of the best things I did for my running. It's kind of sticky subject to talk about in any circle, due to the eating disorders out there, but to be an elite runner we need to shed every pound that is not DOING anything for us, while at the same fueling the body with lots and lots and lots of healthy calories (some of my estimates are around 4000 cal/day during heavy training). I think counting calories and obsessive over weight is BAD, but the way to go is to constantly graze on the healthiest stuff you can find, and eliminate all junk food. The weight will then come by itself. Just eliminating donuts, pop, chips, etc. will result in weight loss and enhance health. It takes some discipline, but is actually one of the "easiest" ways to become faster, more injury-free, and be able to handle bigger training loads.

Thanks for the detail your training has made you a true elite marathoner. I really found that when I dropped my weight about 3 three pounds entering the St. George Marathon (146 was my weight) that I really believe that contributed to the 2:39 for my finish.

I totally agree about the eating and weight issue. I tend to also eat more than I need too. The biggest problem I have is drinking diet soda pop. I need to break that habit. I'm going to try and discipline myself to get down to a weight of 135 because I believe also that it will help your performance. The less weight you have the easy it is on your knees and legs, and it gives you a chance to wear lighter supported running shoes.

My key this winter is my speed work and longer tempo runs. I would love to get under a 2:30. Like you the weather here is bad most of the year so I'm not afraid to run in cold or bad weather. Take care.

Sean - I agree with Paul. For food, I believe in high quality, and natural quantity. I have been making dietary changes over the years. At first, it was very simple - if it makes me hurt when I run, I do not eat it. Then I joined the LDS church, and got rid of coffee and tea (I never drank alcohol, so that was not an issue). Then I came to America, and the choice between junk and quality was more apparent. So I decided to consciously choose quality - no soda pop, unnatural sweets, fatty fast food, etc. Then in 2002 my progress stalled, I even began to regress, and I started searching for answers. That eventually led me to examine my diet, and I decided to completely remove white flour, red meat, and milk products, while increasing the consumption of fruits, vegetables, grains, and nuts. I went from struggling through 60 miles a week to feeling good at 90, and this led to another breakthrough. Another interesting event that coincided with my last dietary change is that I went from being able to barely walk after a marathon, to being able to run, walk down the stairs without pain, and even hop on one foot. I've been able to do that after every marathon since Top of Utah 2003 with the exception of all DesNews marathons.

Interestingly enough, none of the dietary changes ever affected my weight. I am 5-10 and weigh around 145 lb, have been that way since I've stopped growing (around age 17). I do weight a bit more than ideal for a runner my height, but I do have oversized quads - I imagine I developed them from compensating for some biomechanical deficiencies.

Yeah, if you are eating VERY healthy and weight stays the same, I figure that is what you are "supposed" to weigh, and pushing the issue will probably result in bad things.