Sean's Running Blog

St. George Marathon

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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.

Click to donate
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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
3072.75301.34162.3172.553608.95
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.020.000.000.0011.02

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.590.000.000.003.59

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.240.000.000.0013.24

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.001.506.50

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.740.000.000.0013.74

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.410.000.000.0010.41

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.020.000.000.0011.02

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.004.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.010.000.000.0011.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.010.000.000.0012.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.004.000.000.0018.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.010.000.000.007.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.090.000.000.0012.09

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.610.004.500.009.11

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.760.000.000.0011.76

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.240.000.000.0012.24

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.850.005.000.0010.85

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.040.000.000.0013.04

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.570.000.003.009.57

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.2010.530.000.0014.73

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.010.000.000.0012.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.010.000.000.0011.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.160.000.003.759.91

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.010.000.000.0012.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.516.212.000.0011.72

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.030.000.000.0011.03

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.762.003.500.009.26

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.010.000.000.0012.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0012.003.000.0018.00

Steilicoom 15 mile race

1:20:18. 1st Place

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.640.000.000.0010.64

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.003.007.25

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.510.000.001.508.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.620.001.311.3019.23

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.010.000.000.0012.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.010.000.000.0011.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.010.000.000.0012.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.504.5010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0012.500.0015.50

Steilicoom 20k Race

1:05:11

1st Place

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.003.0010.75

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.010.000.000.0013.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.204.000.000.0012.20

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.120.000.000.0021.12

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.000.000.0013.35

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.010.000.000.0011.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.004.009.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.010.000.000.0012.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.010.000.000.0012.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.755.000.000.009.75

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.740.000.000.0011.74

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.980.000.000.006.98

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.506.002.000.0010.50

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.012.000.000.0017.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.026.001.000.0011.02

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.065.001.000.0010.06

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.980.000.000.004.98

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Eugene Marathon

2:29

12th Place

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.007.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.005.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.007.500.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.008.000.0013.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.008.000.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.001.000.008.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.000.000.0015.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.003.500.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.004.5010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.004.500.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

Torchlight 8k 25:30

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.002.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.002.001.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.002.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.004.500.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.009.000.000.0013.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

Hood to Coast

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.006.000.0014.00

Hood to Coast

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Injured

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.000.000.0016.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

Super Jock and Jill Half Marathon

1:10:43

7th Place

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.006.000.000.0022.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.004.000.0017.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.006.0011.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.001.000.009.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.001.000.009.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Weight: 0.00
Race: St. George Marathon (26.2 Miles) 02:18:55, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

There is something about the St. George Marathon that will always be special to me yet I can’t put a finger on it. Maybe it’s because it was my first ever marathon. Maybe it’s because of the stunning beauty that greets you at Mile 14 as you enter Snow Canyon. Maybe it’s the world-class volunteer support and flawless execution of race logistics. It’s all of those things and more. This year’s race was particularly special as I was attempting to qualify for the US Olympic Trials held in New York City on November 3. The “B” Qualifying time was 2:22:00 (5:25 pace) and the “A” time was 2:20:00 (5:20 pace). I had spent hours in the days leading up to the race pouring over last years’ splits (5:48/mile avg; 2:31 time) figuring out where I was going to pick up the 23 seconds per mile improvement I needed to qualify for the Trials. After studying the maps, my previous year’s splits and general knowledge of the course, my projected time, best case scenario, came out to be 2:20:04. Well under the “B” time of 2:22 giving me a buffer that I was mentally hoping for. That seemed too fast but those were the numbers I used on the wristband I created. While it seems tedious if not anal to micromanage splits over a 26 mile distance, it’s incredibly important when a specific time is desired and on a course as unique as St. George. Race morning temperature at Central (5,200 elevation) was 36 degrees with a 10 mph wind mostly out of the west. The skies were clear with just a sliver of the moon and billions of stars. I got off the bus at 5:45 giving me one hour to ponder, pee and freeze…and then pee again. This was really the first year I took advantage of the bonfires. The bit of wind was just enough to make standing elsewhere completely unbearable. It’s fun to gather around the bonfires in the pitch black night listening to people talk about the upcoming race. Something I learned too late this year is that the elite runners not only get their own porto-potties, but they get their own fire pits. I noticed this only after throwing my clothing bag into the U-Haul. But it did help keep me warm in the final minutes leading up to the start of the race. I exchanged pleasantries with the guys I would spend most of the next 2 hours and some minutes and then right on time, the starting horn went off at 6:45 am MDT. That first quarter mile into the early morning chill is always breathtaking. This year I decided to start with a long-sleeve technical shirt, a cap and gloves to help my body warm up. Man it was dark but I’m used to running in the dark winter morning of the Pacific Northwest so it wasn’t anything unusual. First quarter mile felt pretty slow but came in at 81 seconds. Exactly on pace. There were probably 20 or so of us in the lead pack. Me and David Danley shared the early (meaningless) lead. Mile 1 came in at 5:17. A bit faster than I wanted but not surprising given the adrenalin that comes with the start of any race. It definitely wasn’t silly fast like a 5:10 or something. Mile 2 split was 5:33 which made me wonder whether or not the first two mile markers were placed precisely. But the average of the two miles had us right on 5:25 pace. Mile 3 was 5:25. It marked the first water station as well as the first elite hydration table. I had hoped that someone would be there to hand us our bottles as they saw us come up but no such luck. I lost five or so seconds STOPPED at the table looking for my bottle. The good news is I got a good five or so ounces of electrolyte water into my system which is so critical. At the Eugene Marathon in April, I hadn’t put 5 ounces of fluid into my body until mile 7. But, next time I’ll be sure to attach something silly to my bottle to make it more easily visible. Shame on me. I quickly jumped back up with the main pack and this time stayed behind a few of the guys to draft behind them and benefit from the headwind you create when running at almost 12 mph. I still had the warmer clothes on as temperatures still felt a bit too nippy although a few of the guys had shed the warmer clothes including one guy who got rid of his plastic garbage sack that was making a ridiculous amount of noise. At Mile 4 the pack was still largely intact. The split was 5:14. It was a bit of a drop in elevation and I knew I needed to take advantage of it with the mile-8 hill at Veyo. I was just about back on 2:20 pace by Mile 4 which felt good. No problems to speak of. The first signs of daylight were in the east but temperatures were still cold. The Mile 5 split was 5:25 and it marked the next water station. It was time for some Gatorade. I grabbed two cups of it from the faithful volunteers and drank them both gone. As I’ve been able to increase the speed at which I run, I’ve learned that when grabbing a cup at the speed from a volunteer standing still, some of it spills out so it’s important to grab two cups to ensure you get enough fluid. I’ve also learned to make eye contact with the volunteer that I’m going to take the cup from so they know I’m coming. I even point right at them. While I had hoped for a faster split, I had five miles in the rear view mirror and I’m feeling great, I’m well hydrated and tolerating the cold. Mile 6 has a pretty decent downhill. I knew from my race preparation that this needed to be a fast mile to take advantage of the downhill. The split came in at 4:58…the first of what would be several sub-5-minute miles. It was fast but it needed to be. I could ill-afford to stroll through mile 6 with the daunting uphill miles of 8-12 still to come. So I was very pleased. Cumulative time was 31:52. I was 20 seconds ahead of my wristband and 38 seconds ahead of OTQ “B” pace with one more downhill mile to go before the dreaded 8-12 stretch. Mile 7 was in 5:05. Another fast mile that had to be. I shed my hat and long-sleeve shirt and threw them to my dad who was standing alongside the road as we entered the town of Veyo. This was also the second elite water station and this time my water bottle was handed to me. I drank 5-6 ounces of electrolyte water and was feeling very good about my hydration so far. Veyo is an important landmark in the race. Despite its tiny size, the town always manages to have people out cheering at 7:15 in the morning. Perhaps there are people crazier than marathoners. It also marks the end of what I consider to be Phase One of the marathon. The course has shed 787’ of elevation at this point and over the next four miles, we will have to gain 249’ feet of that right back, nearly 100’ of that coming in less than one mile. Miles 8-12, in my estimation, are where you have to be very smart about how you run and be patient or you will ruin your chances for success. I believe the race cannot be won from 8-12, but can absolutely be lost. As we started Mile 8, which is almost entirely up Veyo hill, the pack had thinned. There were really only five or so of us with David Danley still courageously out in front of us all by probably 20 yards. I had planned to give back some time to Mr. Veyo Hill and run about 5:45 up it. As a pack we reminded each other to take it easy up the hill which we did. I crested the hill having finished Mile 8 in 5:54. It was a bit slower than I planned before the race but was exactly where I wanted to be when I assessed the situation entering Veyo. While Veyo is pretty steep hill, I actually think the next three mile are harder because they give a false sense of security. They aren’t steep but their climb is steady and it’s really easy to run them too fast. Mile 9 came in at 5:45. I was aiming for 5:30 so this was the first mile I completely “missed.” However, I also was feeling very good and knew that I had run Veyo properly and that my time would come to make up for the uphill stretch. I was also able to get a good swig of Gatorade at the aid station. By Mile 10, there were basically three of us, me, Nick Scheutze and Paul Petersen in the main pack with David Danley still braving it on his own 10-20 yards ahead of us. Mile 10’s split was 5:32, very close to the 5:30 I had down from my pre-race planning. Miles 11 and 12 combined I had planned to hit in 11:05. I missed hitting my lap button at Mile 11 because I had to once again stop at the elite table to find my water bottle. I quickly recovered and rejoined Paul and Nick. When I hit the lap button on my watch at Mile 12, it read 11:22 for the two miles so I had given back 17 seconds more than I had wanted. Cumulative time at this point had reached 1:05:35. This was 35 seconds slower than Trials “B” pace and 16 seconds slower than my pre-race planning. I was slightly concerned but certainly not panicked. I knew the back half would be a negative split, I just didn’t know by how much. Mile 13 is pretty flat. I picked up the pace a bit after being off pace through the toughest stretch of the race and wound up with a 5:10 at 13. At the half way point I crossed at 1:11:25 only about 6 seconds off OTQ “B” and now slightly ahead of my wristband. With the toughest and slowest part of the race behind me, I was feeling as good as you could feel after running half a marathon. I knew my best was yet ahead. I had run the first half almost at OTQ “B” pace and didn’t kill myself doing it. But, another 13 miles is still a long way to go. Mile 14 marks the end of Phase 2 and the beginning of Phase 3. It features the most beautiful stretch of running I have ever witnessed and at about the time I first saw the sun. At Mile 14 I’m still seeing my breath and I have my gloves on. Mile 14 is a slight downhill and I checked in at 5:11. I was three seconds faster than my wristband and six seconds slower than OTQ and closing fast. Mile 15 and 16 are stunningly beautiful but brutal downhill stretches. Running the tangents on these two miles is critical unless you want to end the race having run 27 miles. You lose 450’ of elevation over these two miles. I missed the lap button on my watch at 15 because I was focused on the elite water station. Got my bottle and chugged another good dose of electrolytes in water. Threw the bottle down and bolted for two very fast miles. If remember correctly, this is where Paul and I finally reeled in David. The two combined miles came in at 9:48, way faster than the 10:20 I had planned for. My hill training was paying off as was my decision to take it easy from miles 8-12. All of the sudden I was now on pace for a 2:21 finish. But more goodness was to come. Miles 17 and 18 were blistering as well. I grabbed Gatorade at 17 and plugged along. These two miles drop another 282’ in elevation. Mile 17 comes in at 4:58 and mile 18 at 5:06. I was now one minute ahead of my wristband and nearly on OTQ “A” pace with 8 miles to go. It was at this point where I started to feel the effects of the punishing downhills. The calves were aching which was good because it meant I was pushing off on the downhills rather than braking. But the pain in my quads and calves was beginning to make me feel limited in my ability to take a full stride without compensating for the pain. This was a point where I really relied on Paul to pull me through the next mile. Mile 19 drops a modest 43’ feet in elevation and I could feel the pain and the lactic acid buildup try and slow me down. Mile 19 came in at a very respectable 5:14. I was thrilled because it was the first mile that felt like I was running 8-minute miles. Miles 20 and 21 combine for a drop of 392’ in elevation drop. I didn’t take very good advantage of it on mile 20 managing only a 5:26. I knew I had to do better. I picked it up a bunch and turned in a 4:45 for Mile 21. That was a huge mental boost because it showed I still had something left with only 5 miles to go. Paul and I had reeled in David a few miles back and Nick had left us several miles ago and was in complete control of the race. I was now 1:15 ahead of my wristband and 2:30 ahead of OTQ “B.” I was now on pace to go sub 2:20 with 5 miles to go at a cumulative 1:51:14. Mile 22 was a huge gut check. I was really hurting. Paul had pulled ahead was was still very much in reach. I knew he was probably going to beat me, but I really wanted to let him pull me through this very difficult time so I hung close. Thoughts of my intense training, my kids rooting for me at home and the people I had met virtually on the marathon chat page all helped me through this tough time. The thought of not having to pay for my trip to the Trials also helped. “A” qualifiers get all their expenses paid for by USATF. Mile 22’s split was a very hard earned 5:15. Mile 23 was just as difficult but this is where you enter the city and from here, the crowds are constant and increasing in volume. It was also the next chance I had to see my dad and brother in law. I finally shed my gloves and gave them to my cheering father. Paul was very much in charge of second place at this point but he had really helped me through a very difficult stretch for which I was grateful to concede second place. The split was again a very hard earned 5:10. I was really, really hurting. The quad and calf pain was excruciating and I still had 3 miles to go. But I was reaching the point where only disaster would keep me from NYC. My main motivation now was two things: get the “A” qualifying time and break 2:19 which would give me the fastest marathon time for any Washington runner this year. While the “B” was getting closer to a sure thing, these last two goals were far from guaranteed. There was just too much race left to think I had these in the bag. All I remember about Mile 24 is it sucked but I somehow managed a 5:09. I have no idea how. With two miles to go, I was at 2:06:48, 1:29 faster than my wristband and 3:12 below the “B” standard on pace for a sub 2:19 marathon. NYC was all but certain, but I had to fight to hold on to breaking 2:19 and not do anything stupid that would jeopardize 2:20. Nick was assured victory. Paul had locked up second and I had locked up third. I just needed to hang on and hang on is what I did. Miles 25 and 26 were 5:27 and 5:26 respectively. Acceptable. As I turned on to 300 South to complete the last quarter mile of the race I began to really appreciate my accomplishment. The thousands of onlookers were cheering. I pumped my fist and they cheered louder. I was on my way to NYC. I managed to finish the last .21 miles in 74 seconds…pretty quick despite letting off the gas pedal a bit once I knew a sub 2:19 was assured. Finishing time was 2:18:55. Miraculous. I can’t even describe how I feel even two days later as I write this. It was a personal moment like none other and my proudest athletic achievement ever. 29 months after beginning my running career anew, I was on top of my marathon world, achieving something I hadn’t thought possible just 12 months earlier when I crossed the same finish line in 2:31. A PR by 11 minutes, a course PR by 13 minutes, about 30 seconds per mile. And then to greet Paul and Nick at the end and see how happy we were for each other and the other four Trials qualifiers who followed was something I will never forget. And then to see my dad, also a marathoner, and my mother, sister and brother-in-law waiting there for me was something I simply can’t describe. They were so proud. This race was perfect in every way. The weather was sublime. Finishing temperature was around 49 degrees, a far cry from Chicago’s weather the next day…the race I was originally going to use to qualify. I am so blessed. God has blessed with a talent AND with the mental and physical toughness and determination to make that talent into something. I am so blessed. I will be back next year. I think there is room for improvement. I’ll be 35 next year when I run St. George, but I’m going to add some weightlifting and some additional tempo running during my long runs to further condition my body and take a run at the amazing time Nick put up this year. I am very grateful to the organizers of this race and particularly to the volunteers. There is no finer run marathon in America. Unfortunately, my wife and four beautiful kids couldn’t join me on Saturday. But they will be there in NYC to cheer me on as I toe the line with this country’s finest marathoners…the ones we all read about.

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Comments
From Superfly on Tue, Oct 09, 2007 at 01:06:34

Sean welcome to the blog. I read your race report on your blog and it was very moving. Great PR from last years time. This year I ran a 2:25 and would like to run around a 2:21 or something next year. You just showed me how to make those kind of steps.

We are a pretty close group here on the blog. I think you'll find it a very good training aid as there are so many great runners on here.

Once again great race on Saturday.

From Sean Sundwall on Tue, Oct 09, 2007 at 01:22:44

Thanks. Now if only I could figure out how to make a post to my blog here.

From MichelleL on Tue, Oct 09, 2007 at 09:40:54

Hi Sean! Congratulations on a wicked time and we look forward to details!

From Paul Petersen on Tue, Oct 09, 2007 at 10:31:34

Welcome to the Blog! To make a post, just add text to the "Comments" window directly underneath the mileage windows. If the "Comments" window does not show up, then maybe there is some sort of browser issue.

From Tom on Tue, Oct 09, 2007 at 10:32:51

Welcome to the blog Sean! I was a spectator this year and especially enjoyed watching the leaders come in, you guys all looked amazingly strong at the end of the race.

It will be great having you here to join with the many other incredible runners on the blog, you guys inspire the rest of us to do things we never dreamed possible.

From Sasha Pachev on Tue, Oct 09, 2007 at 10:58:51

Sean:

Welcome to the blog!

Make sure to click on the comments box to get input focus. If that does not work, try a different browser. As a side effect, if you have Windows with no Firefox previously installed, you might be able to make a $1 contribution (without paying anything yourself) to the Fast Running Blog by installing Firefox on your computer through Fast Running Blog. Just click on the Get Firefox button on the right of this page, or on the left when you log in to the calendar.

From Dustin on Tue, Oct 09, 2007 at 11:28:50

Welcome to the blog and great race on Saturday. I live here in the St. George area and train some with Dave and Clyde and like Clyde mentioned it was inspiring to read your other blog spot. Best of luck at the trials.

From Jon on Tue, Oct 09, 2007 at 12:39:28

Yes, welcome to the blog. I also enjoyed reading your race report on your other website (no, we aren't stalkers, in case you are wondering). Good luck with Paul and Logan in NY.

From Dave Holt on Tue, Oct 09, 2007 at 13:07:36

Wow! I just read your entry on the race and am inspired. AMAZING! I need to remind myself to read it any time I feel a little burned out.

From jtshad on Tue, Oct 09, 2007 at 14:28:10

Welcome to the Blog. Great race at St. George and good luck in NYC!

From ArmyRunner on Tue, Oct 09, 2007 at 15:02:24

Sean,

As the others have said, welcome to the blog. I'm glad you decieded to check it out and give it a try. The best thing about the blog is the great community of runners we have. If you have any problems Sasha and others will be more than willing to help out.

From Lulu on Tue, Oct 09, 2007 at 21:34:27

God smiled on you, and you chose the right race. I was at Chicago, and I think there was one male OT qualifier there. If you have a year, you can read my partial report. I'll try to finish it tomorrow. Congrats on a great race. I learned a lot from your analysis. Thanks for being willing to share.

From andrew on Mon, Dec 22, 2008 at 20:01:09

we are at my house with tanner and tucker and we went to go to google and we found out your famous

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well...still pretty sore. I can walk down stairs without any assistance but I'm still a few days away from running. I am going to try an elliptical in the morning. Not sure I'm coordinated enough to do it without hurting myself or my pride.

Just drinking lots of water and eating right. My coach reminded me that because my body is repairing itself, it's retaining a lot of water which is why I'm weighing a few pounds extra.

Going in for a massage in the morning.

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Comments
From Scott Zincone on Tue, Oct 09, 2007 at 22:33:42

The first time I saw an elliptical trainer I decided to get on only for a minute or two to see how it felt. After about 20 seconds or so I realized I was going backwards. Luckily no one else seemed to notice.

From sarah on Tue, Oct 09, 2007 at 22:46:03

We're excited to have you on the blog. Thanks for joining. Hope you enjoy blogging your miles here and make some new friends.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well, I got a fantastic massage today from my PT after spending a good 20 minutes on the eliptical. Man that thing makes me look and feel uncoordinated. I'm feeling pretty good now. I may try a four mile jog tomorrow. If not tomorrow, I should be ready on Friday. Going down stairs is becoming much easier.

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Comments
From Paul Petersen on Wed, Oct 10, 2007 at 12:14:58

I got a killer massage yesterday as well. I'll be ready to go on Friday for sure. Elliptical and biking until then.

From Ruthie on Wed, Oct 10, 2007 at 12:27:05

I just read your race report from Saturday. You write really well! I saw how long it was and planned on skimming it, but I got completely caught up in your race as it unfolded that I found myself reading every single word. Great job on an AMAZING race, it was definitely inspiring to read about. Good luck on recovery and preparing to go to NYC!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Well...I ventured out this morning for a very light run. 2 miles to the PT's office, 10 minutes on the elliptical and then two more miles back. I'm definitely not 100% but it was great to get some time on my feet. I have another massage coming this afternoon and then hopefully 4-6 miles tomorrow morning before one more massage tomorrow morning

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Comments
From Logan on Thu, Oct 11, 2007 at 16:48:52

It is great to have you on the blog. Congrats once again on the race. Hopefully we can chat with each other more in New York. Stay healthy!

From James on Fri, Oct 12, 2007 at 01:07:14

Welcoming you to the blog is old news but I'll do it anyways. Great job last Saturday and good luck at trials.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Each day gets a bit easier. Drove down to the flatlands this morning to run 6 miles at about 7:20 pace. Still quite a bit slower than the normal easy run but much faster than yesterday. Speed isn't super important but it is an indicator of recovery. Quads are about 90 percent, calves are about 80 percebnt. I'm not feeling much in the way of pain just a fair amount of tightness still in the calves. I had a massage yesterday after work and iced after my run this morning.

Planning on 8-10 easy miles tomorrow and then taking Sunday off before hitting the normal routine next week.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles this morning at 7:00 pace except for the last one when I pushed it a bit. Still some tightness but no pain. I'm probably 90%. I have no idea how Logan has been able to log as many miles this week as he has. Great job.

Resting tomorrow and then shooting for 60-70 miles next week with maybe a speed workout Friday or Saturday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest Day. Feeling ready to hit it hard this coming week

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7:00 pace this morning. Still some residual soreness in the quads. Quads are 90% calves are 95%. Legs are still a bit sensitive to downhills. I will probably do a flat 10 miles tomorrow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Yippee! Today was the first time I felt great running. Quads are 95% calves are 98%. For the first time since SGM, I ran at my regular 6:40 pace which felt good and pretty effortless. Very minimal tightness or soreness. I feel like I'm back in the saddle and will be ready for a speed workout Friday. I'm thinking an 18 miler will be feasible for Sunday morning.

Weight: 0.00
Comments
From Logan on Tue, Oct 16, 2007 at 10:47:24

Good to see you recovered nicely and finally back into the swing of things.

From Sean on Tue, Oct 16, 2007 at 11:43:43

Logan,

You're a crazy man. Your youth has helped you recover quickly. Keep healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.002.0010.00

Another solid workout this time on the beaches of Los Angeles. Got bored with just easy miles so I threw into the middle of my 10 miler this morning a 10x1 fartlek: 10 reps of one minute hard (5:05/pace) and one minute normal (6:20-6:30). Mile pace was 6:35s on easy miles. Just the normal tightness in the calves after a fartlek-type workout. Feeling strong. 12 easy tomorrow and then a very difficult 12-mile tempo run uphill either Friday or Saturday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Another fabulous day of running on the beaches of Los Angeles. Ran 12 miles at 6:25 pace and then did what I should do more often...turned off my watch and ran a mile along the beach enjoying the beauty.

I feel absolutely fanastic. I am 100% recovered. No soreness or stiffness despite running my miles this morning a bit faster than normal.

Probably do a slower 8-10 miles tomorrow (~7:00 pace) in preparation for my difficult speed/hill workout on Saturday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

After looking more closely at my weekly mileage, I decided to take today off. I was on pace for 85 miles which was WAY too much on the heels of a 20 mile week and two weeks away from another marathon. So no miles today but doing some strenthening excercises including weights.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.007.000.0013.50

Wow. Brutal workout this morning. Ran a threshold workout up Cougar Mountain outside of Seattle. It's a 6% continuous uphill for 3.33 miles. I then ran down at 7:00 pace and then repeated it a second time. Calves are sore but a "good" sore.

 

17-18 coming tomorrow.

 

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.002.000.000.0017.00

A strong 17 miler today. First part was through rolling hills in an attempt to replicate what will be a challenging Trials course. From mile 6 on it was all flat. 6:30/pace for the easy miles. Felt good despite some minor residual soreness from the Saturday hill workout.

Weight: 0.00
Comments
From Adam RW on Mon, Oct 22, 2007 at 22:37:28

Sean, Thank you for the comments on the Garmin 305. I just got done reading your story about your running history on chat.stgeorgemarathon.com. It is truly inspirational. You seem very focused. I have already shared your St. George recap from your blog with some of my former training partners that did not qualify this year and they have some renewed vigure for 2011 (as many of them are still well under 30). I look forward to running with you someday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

An easy 10 this morning at an easy 6:45 pace. I must say that running from start to finish in the pitch black is already wearing on me.

Weight: 0.00
Comments
From jtshad on Mon, Oct 22, 2007 at 14:09:42

Great workouts so far this week. Keep it up and you will definitely be ready for the Trials.

I hear you about running in the dark (and early)...it is hard to be motivated and run at a good pace.

From Sasha Pachev on Mon, Oct 22, 2007 at 15:48:59

I was more fortunate this morning. It was dark only for about the first 7 miles. But last Tuesday I did the big workout (15 miles with 7.5 tempo in the middle), started it earlier, and it was solid dark the entire time.

Sean - I read your story on the St. George Marathon Forum. I thought it was very educational, and revealed the key elements of your character, which allowed you to progress from dreaming to qualify for Boston to qualifying for the Trials with standard A. Thanks for sharing it.

From Sean on Mon, Oct 22, 2007 at 16:06:13

I noticed that the mileage chart uses Sunday as the first day of the week. My training calendar uses Monday as the first day which is why my mileage looked low last week and will look high this week.

As for being Trials ready, I just don't know what to expect. I've never run on four weeks "recovery" so I just don't know how my body will react. I feel like I've done all I can to both recover and re-fitness myself. I don't think the course will be particularly fast. I would be thrilled with a "re-qualifying" time of 2:22 but we'll just have to see. As long as I don't get lapped or finish last then I will be happy...so I say now.

From Sasha Pachev on Mon, Oct 22, 2007 at 16:47:36

Sean - based on Paul's elevation profile, the Trials Course is going to be very slow. It is hard to say what time to expect - my Course Tool says expect 10 seconds per mile slow down. Runworks calculator says 7 seconds per mile, I believe. Runworks might be a bit closer to reality as the Course Tool is calibrated at 4700 feet elevation and does not adjust uphill slowdown rate as the elevation changes. I would say anything sub-2:25 would be very good, and will place you high.

I posted some quotes from your story on the St. George Forum with my comments at

http://fastrunningblog.com/forum/index.php/topic,77.0.html

From Sean on Mon, Oct 22, 2007 at 17:46:56

My coach seems to think I can hit 2:20 and change but I think that's way too optimistic. There's no way I can run that course 90-120 second slower even with perfect recovery from SG.

BTW...what tool are you using to map the course and how are you predicting times based on that? Some magic software?

From Sasha Pachev on Mon, Oct 22, 2007 at 18:03:23

Sean:

In have you have not noticed, the Course Tool can be accessed when you log in to do your entry (in the left side menu). You can map out a course, and then my program estimates how fast you will run it with a given flat effort, or what flat effort it would take to run a certain time on that course. The estimation is done by integrating over the course a leg at a time, assuming the elevation change over the given leg is uniform (thus, the shorter the legs, the better), and then applying a grade conversion that I developed from training and racing up and down various grades. One catch is that I developed it in Provo, and had not yet had a chance to develop it at other elevations. So for anything at aroun 4000 - 5000 feet it works like a charm if you do not happen to get into a virtual ditch several times while mapping out the course. The virtual ditch effect happens when you are plotting a course next to a mountain, a river with a steep drop off, or something else right next to the road that can drastically change the elevation. USGS elevation data is averaged out over 10 meter squares. So if you are on a narrow trail, and there is a steep drop-off right next to it, then the average elevation of the square you are on will be noticeably less than the actual elevation you are running at, and this is enough to mess up the algorithm. Additionally, a small geo-coding shift can put your running coordinates into the river or up a mountain instead of the trail, so you will see drastic changes in the elevation, which will result in the Course Tool reporting that you will run a slower pace with a given flat effort. You can adjust for that using the crazy grade correction - this will smooth out a lot of those ditches. To test for virtual ditches, just enter a very fine split resolution, e.g 0.05 miles, and see if the reported elevation profile makes sense.

I did notice during the Wasatch Back Relay that I was slowing down a lot more on uphills of the same grade as the elevation increased. At the same time, during the Del Sol relay in Phoenix I noticed that a 1% grade slowed me down a lot less than it would in Provo. So I suspect that the slow down for the same grade is very much elevation dependent. But I have not yet been able to gather enough data to come up with a good formula. That is why I say that the 10 seconds per mile slowdown for the Trials course is probably excessive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.003.5011.00

Ran 7x800m intervals around the track in 2:22-2:25 with 2:00 rest between each. Gusty winds made it a bit tougher than normal but it was a good workout. It was good to get some footspeed back into the workouts.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 very easy miles at 6:55 pace around the Stanford University campus. Looking forward to a day off Thursday

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Gentle 15 this morning in 32 degree weather and fog. Not a huge deal for the Utah runners but a little chilly for us Washingtonians.

After yesterday's workout my coach asked me to take it really easy on the 15-miler this morning.."7:15s" was his plea. Well, 6:45s will have to do. I honestly tried to slow down. It felt like 7:00-7:15 pace but that was probably because i ate way too much pizza last night.

 

Feeling really good.

Weight: 0.00
Comments
From Paul Petersen on Sat, Oct 27, 2007 at 15:55:37

It's always a good sign when it's impossible to run over a 7-minute mile. Looks like you're ready to go.

From Logan on Sat, Oct 27, 2007 at 17:21:50

I have to agree with Paul. You are ready to go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Weight: 0.00
Comments
From Dave Holt on Mon, Oct 29, 2007 at 09:05:38

You deserve one. Best of luck out there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles this morning at 7:00 pace. Last run of any significant length until Saturday.

Weight: 0.00
Comments
From Logan on Mon, Oct 29, 2007 at 22:43:56

Thanks for the heads up to get my declaration status taken care of. Have a good week and hopefully we will see each other in New York.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.001.000.009.00

Final speed workout. 2 mile warmup followed by 5 consecutive miles, 4 @ 5:22s and 1 @ at 5:08. The 5:08 felt better than the 5:22s. Could have been the 34-degree foggy weather. 

I fly out from Seattle to New York at 8am tomorrow with the wife and four kids in tow. Land at 4:10pm EDT which makes it as easy of a cross country flight as possible.

I'll run five to six miles once we get settled into our hotel tomorrow (Wednesday) evening to shake off the crapiness of such a long flight. Then Thursday is a rest day. Friday morning, my coach, Nick Scheutze and the two other qualifiers from Washington will go out for one final 5-6 mile run, around Central Park doing the same outer loop we'll do four times on Saturday. Paul, Logan and anyone else are welcome to join us.

I feel as ready as I can but in the end, I have no idea how my body will react to a second marathon in four weeks. I'm in good shape and condition, just hope my muscles last.

Weight: 0.00
Comments
From Paul Petersen on Tue, Oct 30, 2007 at 13:02:42

Sean - my cell is 435-512-0814. I'll be looking to tour the course Friday morning, and then probably go straight to the technical meeting. I'm only going to run 3-4 miles or so, but will walk the remainder. I am assuming you are staying at the host hotel?

From Logan on Tue, Oct 30, 2007 at 13:03:03

Paul and I were thinking of doing the same thing. Afterwards we were going to pick up our packet and then go too the mandatory meeting at 12 EDT. Paul is in Denver for the next day or two for work and so I don't know if he will be on the blog much but I've got your number and will call you.

From Logan on Tue, Oct 30, 2007 at 13:04:12

My cell number is 801-391-7859. Have a safe trip. I guess Paul got the information!

From Andy on Tue, Oct 30, 2007 at 13:22:02

Good luck on Saturday. It will be fun watching your progress on line.

From Mik'L on Tue, Oct 30, 2007 at 13:41:26

Good luck! We'll all be waiting to read your race report! Enjoy!

From Dustin on Tue, Oct 30, 2007 at 13:59:51

Best of Luck!

From jtshad on Tue, Oct 30, 2007 at 14:07:48

Best of luck and have the time of your life!

From ArmyRunner on Tue, Oct 30, 2007 at 14:19:58

Have a blast, enjoy the experience and run your best! I look forward to reading about it.

From Superfly on Tue, Oct 30, 2007 at 15:55:52

Have a good flight. Running a marathon in Central Park... How cool is that. I've ran there before but not in the trails. Good luck.

From Cody on Tue, Oct 30, 2007 at 22:31:54

Good Luck Sean! Just relax and soak it up. You will do great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Landed in New York this afternoon around 4:45. Got to the hotel and ran 5.5 easy miles. Got all the cobwebs from the long flight out of my legs and feel fresh. Rest day tomorrow..at least a rest from running. There's a meeting with the mayor tomorrow evening and I have to pick up my packet and check the race hotel in the early afternoon so plenty else to do. Looking forward to the 5-6 miles in central park on Friday morning.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest Day. 6 miles tomorrow around central park.

I had a massage treatment today that was awesome. There are three treatments going on at once in this small hotel conference room next to the hospitality suite. I was on the middle table and to my left was Meb and to my right was Ryan Hall. Then Abdi walked in along with Ritz. It was at that point that it finally started to sink in...I'm here to run in the Olympic Trials!

On my way down to get my bib number (#44 by the way) none other than Sara Hall got on the elevator. What a dynamic running duo.

The thing that surprised me the most is how short Meb is. Ryan Hall is quite a bit shorter than I expected as well.

 

Planning to run with Paul and others in the morning.

Weight: 0.00
Comments
From Mik'L on Thu, Nov 01, 2007 at 19:57:22

Wow! That is so amazing...I'm getting excited just reading about it! Enjoy the ride!

From Superfly on Thu, Nov 01, 2007 at 20:34:12

We're not worthy! We're not woththy! How cool is that little massage treatment. You guys are amazing. Half fun and try to stay relaxed on Friday. I'm way jealous.

From ArmyRunner on Thu, Nov 01, 2007 at 20:38:24

Too cool. What an awesome experience.

From paul petersen on Thu, Nov 01, 2007 at 21:11:41

I saw Hall in the elevator. He's definitely shorter than I thought. In fact, just about everyone is shorter than I thought.

From adam on Thu, Nov 01, 2007 at 21:16:13

Sean, I can only imagine how much more it will sink in after you race with all those guys. You'll run great and show all those bitter naysayers too.

From jtshad on Fri, Nov 02, 2007 at 08:51:09

Man, sounds like you guys are having a ball. Enjoy the experience and good luck tomorrow, I am routing and praying for you, Paul and Logan! I am with Clyde...we are not worthy, but lucky to live this moment vicariously through your blogs.

From Sasha Pachev on Fri, Nov 02, 2007 at 12:15:59

Sean - I think this represents something. This is where you really belong on the podium, with Ryan Hall on one side, and Meb on the other. As much as we might wish otherwise, it is not likely to happen tomorrow. However, you have the potential to pull it off in a few years of doing things right.

From Aaron on Fri, Nov 02, 2007 at 12:52:25

Just goes to show you -- us short people will run your legs off! (or failing that, the Bill Cosby routine about the midget mugger who tells him 'give me your money or I'll blow your kneecap off' comes to mind)

From Dave Holt on Fri, Nov 02, 2007 at 14:07:02

Unbelievable - do awesome out there Sean!

From James on Fri, Nov 02, 2007 at 14:14:17

Good luck tomorrow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Mile to and from the park plus 5 miles around the park. There is no question this course will be challenging and it appears now that rain is possible and strong sustained winds.

 

I keep reminding myself I'm here to have fun and simply do only as good as my body will allow.

Weight: 0.00
Comments
From Superfly on Sun, Nov 04, 2007 at 13:04:50

Good run on Saturday Sean. You did a good job. Keep up the good work. Looking forward to your report.

Race: US Olympic Marathon Trials (26.2 Miles) 02:30:41, Place overall: 90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

I'm not even sure where to start. Maybe Mile 5.5 is the most appropriate place to start. What a tragedy. I did not know Ryan Shay but we shared a common bond, the one everyone on this blog shares. We are runners. The added bond was that we were both OTQers. Ryan had just married his wife three months ago. I learned at the Brooks party today that he and his wife were to leave this morning (Sunday) for their honeymoon. Ugh. I cannot imagine what his wife is feeling right now.

There was a fantastic tribute to him during the awards luncheon and again on NBC. There was a visible somberness at the awards banquet but the program did carry on as I'm sure Ryan would have wanted. I learned a couple of lessons today from this experience: (1) you just never know when; (2) what an honor it would be to die doing something you loved. God bless Ryan's wife and family in this extremely difficult time.

Somehow I will now attempt an race report....

This was my first race that I went into without any solid goals. I didn't want to get lapped (mission accomplished) and I didn't want to finish last (mission accomplished). Beyond that, I didn't really have a time goal or a place goal. I kinda sorta wanted to be in the 2:25-2:30 range on time. I knew going in that getting a "requalifying" time would highl unlikely given the course, the wind and the short recovery from St. George. So I had the attitude that anything 2:25-2:30 I'd be satisfied with. Place I didn't care about because it has so little to do with my performance and far more to do with the performance of others.

So the day started in earnest around 4:30am when I rolled out of bed after getting a suprisingly good night's rest. I got dressed, packed a few things into my clothes drop bag, kissed my slumbering wife goodbye and headed downstairs to grab a bagel and a bit of water.

I went up to the lobby around 5:00am and waited to load the buses. At 5:20am we rolled out to the buses and what was only 20 minutes seemed like an hour before the buses headed toward Rockefeller Center. We had police escort but it seemed for for show than anything as we still had to wait at all the stoplights. After about a 15-minute ride we arrived at Rockefeller Plaza. It was one of those times where I wished I had brought a video camera. The winds were gusting pretty hard, it was cold, but the trees were lit up with Christmas lights and it just seemed to amazing. We quickly entered Rockefeller Center and headed downstairs to a staging area with food, drinks and therapists. I saw my coach there and a couple of the Northwest runners I know as well as Paul and Logan. We were there for about an hour before it was time to head upstairs, back into the elements and begin our warmup. It was a bit too early for my liking -- 30 minutes before the gun -- but I just went along for the fun ride. When we emerged on 5th Ave it was simply awesome. The wind was still howling but it didn't seem as cold as when we got there. But most impressive were the crowds. 7:00am on a Saturday morning in NYC and the streets were packed with people. Brian Sell has quite the contingent there. Probably 75 or so Sell fans had yelow sweatshirts with his effigy on the front. I don't recall seeing any sweatshirts with mine on it. :-)

After walking around a bit trying to soak up the experience, I ran into my father in law who took a red-eye in from Spokane and landed at JFK at 6am and made it to the starting line at 7am. He flew home the same day at 5:30pm. What a trooper. Anyway, I talked to him a bit and then started my warmup in earnest. Warming up for a marathon for me is a pretty uneventful affair. Four to six strides and a few hops, skips and jumps and I'm ready to go. No sense in using prescious energy when it doesn't count.

We all lined up right at 7:30 for the 7:35 gun. It was the smallest marathon I'd ever run: 130 starters. It was also the most cramped start given the number of elites in the group crowding for position.

Gun went off at 7:05:35. Since it was on TV, I knew it would start on time.

After about four hundred meters down 50th Ave, we turned onto 6th Ave, then a hard right onto 44th Ave. The turns were a bit challenging because we were a pack of 130 runners all jockeying for position. Then we made the final turn outside of Central Park down 7th Ave and befor long, we were running down Times Square. I've been down that road many times before but never like this. It was awesome. It was still dark enough that the lights were brilliant.

About 1.25 miles into the race is when we entered Central Park, never to leave it again. The crowds again were sizeable and full of energy. At about 1.75 miles in, you cross the "finish line" the first of five times. The crowds were especially thick and loud from the point we entered the park through the finish line. It was amazing.

The first two miles were very slow: 5:35 and 5:33. Through three miles we were still one pack except for some guy who was looking for a bit of camera time. He wound up finishing after me. Mile 3 came in at 5:19 putting the pack almost back on "B" pace.

At about the 5k mark, the pace really started to pick up and smaller packs were forming with the lead guys making their first run, Mile 4 was 5:09 which was pretty fast considering it was on the uphill (west) side of the course. I settled in nicely behind 6-10 guys and let them break the wind to help ease some of the wind resistence. Mile 5 marked the turn south onto the east side of the course and the only straight and flat stretch on the course. It was also the first time I took a bottle from the special fludis station. I completed Mile 5 in 5:25 putting me and the pack I was in about 2 seconds under "B" pace and sending us into a fairly continuous downhill stretch of the course. I was feeling pretty strong at this point and was hoping that our pack could stay together for the bulk of the race.

At about the 5.75 mark, we turned right onto the 72nd Ave transverse, the only time we would run this stretch. This short loop we did once and then the larger 5-mile loop we did four times. It also has a weird jaunt off the road and then back onto it to account for 80 yards they needed to add to the course to certify it. I'm glad we only did it once. Mile 6 came in at 5:13 which was about right considering the more downhill nature of that stretch. The pack was still well intact. Miles 7, 8 and 9 are a bit of a blur. My splits were 5:27, 5:25, 5:25. This may have been where Paul passed me for good, but again it's a blur so it could have been at a different spot. The pack really started to break up at this point. Some dropping back and some picking up the pace a bit. With the wind a factor even in the densely treed park, my coach had encouraged me before the race to really stay with a pack even if it meant going a little faster than I wanted to. This would prove to be harder than I thought.

Mile 10 was mostly downhill which made my 5:20 split feel a bit slower than I had hoped but at this point I was running alone and all I really wanted to do in this race was run strong. Mile 11 marked the second time we would cross the finish line. Really the whole mile was lined with huge crowds will large vocal chords. It was awesome to see so many people out so early cheering us on. I'm sure 2004's Trials in Birmingham had nothing like this. The Mile 11 split came in at 5:29. It's a relatively flat mile until the last quarter mile which "features" the infamous uphill finish that greets the New York Marathon.

I felt really good for the first two laps which was through Mile 11. The only problem I had was that I wasn't taking in enough fluids. I felt bloated all week and probably had too much to eat Friday night. In fact, I didn't even have my customary bagel on race morning to leave room in my tummy for fluids.

Miles 12-19 were very consistent..all in the 5:33-5:35 range with one exception...Mile 15 where a small pack started to form and I was trying to keep up and dropped a 5:23 for that mile. But I couldn't hold it. While this stretch felt OK, I knew the end was nigh. I had consumed maybe 14 ounces of fluids to this point and was beginning to feel the inevitable side effects of dehydration. The nail in the coffin was at Mile 19, the next to last time I would pass by the special fluids station on the east side of the park. I grabbed my bottle and took a small sip and couldn't get my stomach to take in any more fluids with having it just slosh around. Everything I had done right at St. George I did wrong at the Trials. The problem with a marathon is you simply cannot fake hydration like you can in a 10k or even a half marathon. You simply can't cheat it and 14 ounces through 19 miles is cheating it. So even though I was still hitting respectable splits, I knew I was in trouble and I also knew I still had almost a lap and a half to go. This was a situation in which I didn't like the lap contruct of the course.

Mile 20 was the biggest downhill stretch of the east side yet I was only able to manage a 5:41 split. Yes...the lugnuts were loosing. The Mile 21 marker came a couple hundred meters before the finish line. I looked at my watch and saw 5:50. It felt like 7:50. But the cheers of the crowd were helpful, at least briefly. As I began my last lap I looked up at the Jumbotron and saw that Ryan Hall was crushing everyone. I knew the last lap was going to be lonely. But, I crossed the finish line in a high 1:56 so I was still hopeful that with even a mediocre final five miles I could beat my Eugene Marathon time of 2:29. All I needed to do was average 6:30s.

I did get a good laugh during Mile 22. As I headed north through the west side of the park, the throngs of people were running -- seemingly faster than I was -- toward me...ummm...I mean toward the finish line. My first thought was that this must be what it's like when a golfer is 10 or 12 over par and everyone is bailing to watch Tiger Woods finish on the 18th green. I actually wanted to join them, but instead, pressed on. Mile 22 -- 6:13. Felt like 8:13. 

This is where wearing a watch, or at least looking at your watch, may be counter productive. If you have the strength and energy to make up for a bad split, then it's a great idea to look at your watch. But if no matter what the split says, there's nothing you can do to improve it, then maybe it's more demoralizing than helpful. Something to think about for future races.

As a side note, this race must have set a record for timing mats. We crossed mats 52 times during the 5 lap race. 52 times! I can still here the chirps in my head. All the more reason to not pay attention to my watch. All the data I over-analyze was going to be available to me after the race anyway.

Mile 23 was 6:17. I actually felt good about this because it was about the same time as the previous mile which gave me some hope that I could hold on and break 2:29. Miles 24 and 25 were probably the hardest miles I've ever run. At one point I was cresting a small hill on the east side and felt like I was going to collapse. There were a couple of points that I didn't really know where I was. Never in the race did I seriously consider dropping out. I had come too far to quit. But after passing several guys who were walking, it took everything I had to keep running and not join them.

I do remember laughing to myself about the crowd. People were yelling, "Go Sundwall...you look great." "Sundwall, dig deeper." "#44 you're in control." Clearly these weren't the "tell it how it is" New Yorkers I was familiar with. I looked like death on two jello sticks. Mile 24 came in at 6:55. Mile 25, aided by a bit of downhill came in a tad better at 6:48.

The final mile felt like the death march that it was. The crowds were really thick for the final 1.2. In some ways that helped but in other ways, I was embarrassed by how poorly I was finishing the race. It's kind of like being 80 years old and not being able to control your bladder. You just wish someone would save you further embarassment and push you and your wheelchair into traffic. Mile 26 was 7:29.

With .2 miles to go, I was at exactly 2:29. I knew my shot at beating my Eugene time were hopeless. Doing .2 miles in 17 seconds was not going to happen. So as I headed up the hill to truly thunderous crowd noise, I spotted my wife in the VIP grandstands and with about 50 feet to go, jogged (literally) over to her, gave her a kiss and then finished the last few feet of the marathon in 2:30:41. I only vaguely remember the trip from the finish line to the aid tent. I just know I had two guys helping me along and a reporter from Northwest Runner Magazine (the Seattle running magazine) interviewing me. I honestly have no idea what questions he asked me or what my answers were. I guess I'll find out next issue.

About 7 minutes later I looked at my watch which was still running. Forgot to stop it at the line. I was trying to pour fluids down me but couldn't. I got a brief massage and stretch and headed for the bus to get back to the hotel and get cleaned up before the awards luncheon. I was really cold and shivering pretty badly. I lost 9 pounds during the race or about 6% of my body weight. Not a good weight loss program.

So the first question someone is probably asking is whether or not I am disappointed. Certainly I wish I had finished stronger and with a better time, but if someone had told me 2 1/2 years ago, when I started running, that I would be the 90th fastest marathoner in America and run on the national stage in the US Olympic Marathon Trials in New York City, I would have died laughing and then asked him or her to give me some of whatever they were smoking. Two and a half years ago I wanted to run a 3:10 marathon and qualify for Boston. How could I possibly be disappointed? I ran 87 seconds slower than my Eugene Marathon effort in April on a much, much more difficult course, with worse weather conditions and no pack to run with. All this just four weeks after running the race of my life in St. George, an admitedly aided course, but probably the toughest course in America to recover from. Disappointed? No way. In fact, I'm probably hungrier now than I've ever been. And it's not a hunger for any kind of revenge. There's no revenge to be had. It's a hunger to further refine and magnify this talent I've been given.

I don't know if this means I'll be back in 2011 for the next Olympic Trials. I will be almost 39 years old then. Hard to look that far ahead. But I do feel like I have plenty to improve upon and I look forward to wherever that that takes me.

Hats off to Paul who amazes me. His St. George performance was great, but to do what he did on Saturday was amazing. Three marathons in seven weeks and hitting 2:22 on a very challenging course. The guy is an animal.

 

 

 

 

Weight: 0.00
Comments
From Dave Holt on Mon, Nov 05, 2007 at 09:36:11

Sean, congratulations are in order. It is amazing to read your write-up. Your love and respect for the sport is inspirational. Thank you.

From Cody on Mon, Nov 05, 2007 at 09:58:22

Sean-

A hard fought battle! Sean-1 Marathon-0

Excellent report! I am so impressed with your desire and will to succeed. Great Job!

From Andy on Mon, Nov 05, 2007 at 10:01:32

Excellent race and report. You've really come a long way in a short time.

From jtshad on Mon, Nov 05, 2007 at 10:03:40

Sean, a great and courageous race...way to stick in there and finish. You are an amazing runner...we started running seriously about the same time and I can only wish to be at the level you are now. Way to go! You ARE an elite athlete.

From Lulu on Mon, Nov 05, 2007 at 10:41:54

Congratulations. Great race. You used your brain when you knew you were in physiological trouble but performed like the elite you are. It will be something to remember for sure. What you wrote about the Birmingham Trials: "Mile 11 marked the second time we would cross the finish line. Really the whole mile was lined with huge crowds will large vocal chords. It was awesome to see so many people out so early cheering us on. I'm sure 2004's Trials in Birmingham had nothing like this." Yep. I was there. I remember being surprised there were not more people spectating. Granted, it was sleeting during the entire race and I think it was around 20 degrees.

Thanks for taking the time to write your report.

From Lybi on Mon, Nov 05, 2007 at 11:24:23

What a great write up, Sean! Made me feel like I was there. Congratulations on your amazing achievements. I am particularing impressed by your "hunger" to get better. You really are a man with intense focus. GO SEAN!

From Mik'L on Mon, Nov 05, 2007 at 12:00:28

Congrats Sean. I really enjoyed your race report. I'm glad you aren't disappointed because, like you said, you are the 90th best marathoner in America! This will be something to remember forever.

From Jim on Mon, Nov 05, 2007 at 12:31:22

Awesome job of fighting all the way to the finish. Also, what an incredible experience to be a part of the OMT. As you stated you have come along way and I'm sure more to look forward to.

From Sasha Pachev on Mon, Nov 05, 2007 at 15:45:42

Sean - I looked at your splits. You were headed for around 2:24 most of the race, looks like you ran out of gas at the end. Which is understandable - you raced St. George less than a month ago. I have noticed there is a window after the marathon where your anaerobic threshold comes back almost 100% to the pre-marathon level, but the gas tank is still lagging behind quite a bit. It is different for different people, but I would say the more lifetime miles you have on you, the shorter that window becomes. So with time you should be able to race marathons a month apart without crashing severely at the end of the second.

From Sasha Pachev on Mon, Nov 05, 2007 at 15:48:22

Regarding Trials at 39. I think it is very doable. If you take care of yourself, 39 is a prime age for the marathon. The trick is not to become biologically 50 while chronologically 39, which unfortunately happens to a lot of people.

From Dallen on Mon, Nov 05, 2007 at 20:56:14

Congrats. You should be proud.

From Adam RW on Tue, Nov 06, 2007 at 22:20:52

Sean, Do you write for a living? I've really enjoyed reading your last two race reports. You have a way of really making a person feel like they are out there with you. Plus, you had me laughing out loud at a few points in this tale of the trails... Great effort and I look forward to your next marathon.

From Michael on Thu, Nov 08, 2007 at 10:53:58

Way to run Sean - great effort - good run to represent the Northwest (Im originally from Washington) - hope you get to do it again @ 39 years

From Benn on Fri, Nov 09, 2007 at 13:25:46

I agree with Adam RW! You made it seem we were right there with you! Definitely have a talent for this kind of stuff! Congratulations on running in the trials, and I can only imagine the highs and lows you experienced. I look forward to following your training closer!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Yes. You're reading this correctly. I ran 8 miles this morning including 2 quarters and a half mile at 5:24 pace. The rest were at 6:30s. I'm a bit befuddled. I woke up Sunday expecting to feel like I normally do after a marathon...immovable. Instead, I woke up wanting to lace up and run two more laps around Central Park.

This morning I woke up and went upstairs to the this awesome workout facility in the Grand Hyatt with a nice TV screen built into the unit and all kinds fo gadgets. It's the first time I've run on a treadmill in at least a year and probably only the third time since I started running 2 and a half years ago. I still hate it but watching Sportscenter helped.

So I started out at 7:00 pace and after 1/2 mile was bored so upped it to 6:30s. I planned on just running five but there were some highlights I hadn't seen yet so I kept going. I threw in a quarter at 5:24 pace in both the 6th and 7th miles and then ran the first half of the 8th and final mile at 5:24. There was some minor achiness in my left hammy but as I felt fine. Very light breathing. Could have easily run another 5-7 miles at 6:30 but I have business meetings later this morning that I need to get ready for.

Hard to reconcile how I can blow up the last 5 miles of a marathon and then turnaround 48 hours later and have such a solid run. The earliest I've ever run after a marathon is four days after and that is usually at 8:30 pace. It does really hammer home the point that the marathon distance is it's own animal. Those final 5-8 miles are so different. It's why I believe a marathon is three times as "hard" as a half marathon.

I'm in NY on business all week so I'm hoping to get in a couple runs in Central Park if it will warm up a bit.

Weight: 0.00
Comments
From Sasha Pachev on Mon, Nov 05, 2007 at 15:35:41

Sean:

I've had a number of similar experiences, in fact it would be unusual for me not to be able to race a 10 K on Monday within a minute of what I would have run on the day of the marathon after crashing in the marathon on Saturday if I do not get much soreness. Two things happen in the marathon, somewhat correlated, but quite independent to a degree - muscle breakdown, and glycogen depletion. One is possible without the other. If you break down your muscles bad enough, two days out you cannot run at all. However, if you just glycogen bonk, you can refuel enough to run somewhat decent over short distances in a couple of days. But nevertheless, even knowing all that, I am often puzzled how somebody who ran the last 3 miles of a marathon significantly faster than me is not able to walk without leaning on a helper after crossing the finish line, while I am able to hop on one foot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.251.000.000.0016.25

A.M.

Man I hate the treadmill. I would have run down to Central Park and done a full loop but I had to get a 5:15am start because of early business meetings and I wasn't excited about running down 18 blocks of city streets in the dark to get to the park.

Still feel way too good for only three days after a tough marathon. 7 miles at 6:40s and four quarters at 5:24s.

I'm going to try and do some strength building exercises and some weights tonight. The family leaves for Seattle this evening so I'll be all alone. Figure I might as well focus on running stuff while we are apart.

P.M.

OK...now I know how the single and/or childless people have the time to run 120-140 mile weeks. I sent my wife and kids back to Seattle at 4pm today. Got back to my room and was lonely so I went for a run through Central Park. The only bad part was running in rush hour traffic from my hotel at 42nd and Madison up to Central Park. I actually found that dodging people was way harder than dodging cars. I also found the bus lanes to be express lanes.

Once I got to the park, I ran the Trials 5-mile loop backwards. I seriously don't remember any of the landmarks from the run on Saturday except the Museum of Art. During the race on Saturday I never saw the ballfields or reservoir. Not sure how I missed the two biggest landmarks in the race.

The run tonight did have a somber moment. I passed the boathouse where Ryan Shay fell and died. My heart skipped a beat. The boathouse was another landmark I never saw during the race and it was sad to pass by it once again.

It was nice to run around the course again. No regrets or disappointment. I did the loop in 6:30s with little effort. It was weird passing through the finishing area with no one there. Eerie silence.

Weight: 0.00
Comments
From James on Tue, Nov 06, 2007 at 19:50:21

I found a good picture that you have probably already seen, but here it is anyways.

http://eliterunning.com/photos/index.php?g2_itemId=103662

From Sean on Tue, Nov 06, 2007 at 20:44:35

Hadn't seen it. Thanks for passing along.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

More treadmill miles. Treadmills usually mess with my left IT band and I started to notice that a bit today when doing my 2x1/2 mile marathon pace segments. So I increased the grade to 1% which seemed to help. I'm going to try and get outside tomorrow morning to do another Central Park loop for 8-10 miles.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

Hopefully my last day on the treadmill. Off to Boston tonight and then home to Seattle on Friday afternoon. Anxious to get back.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Turns out it was too cold in boston to run this morning with the running gear I had in my suit case so I had one final day on the treadmill. Could only bear to do six miles. I did four on the bike as well. Almost as boring. Back to Seattle tonight.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Back in Seattle. Great to hit the beautiful backroads of the Cascade foothills. Treadmills are awful.

 

12 miles at a comfortable 6:30 pace including 2 miles uphill (5% grade) at 6:25s.

Weight: 0.00
Comments
From Ben Mangrum on Mon, Nov 12, 2007 at 03:26:32

Hey Sean--what's your email address? Reply to bmangrum@upsd.wednet.edu

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

OK...so maybe running on the treadmill isn't so bad. The weather in Washington is starting to get normal, which means ugly. When I ran this morning at 5:15, it was 50 degrees, pouring rain and sustained winds of 25mph with gusts to 40. The storm hasn't even really gotten here yet. Depending on how things go the rest of this week, I may decided to run the USATF Northwest Regional Cross Country Championships in Seattle this weekend. I'm already ticketed to run Nationals in Ohio next month, but I haven't run a cross country race since my senior year in high school (the only year I ran cross country) so the experience will be helpful and the workout will too.

Weight: 0.00
Comments
From wheakory on Mon, Nov 12, 2007 at 14:31:02

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.

From Sean on Mon, Nov 12, 2007 at 18:20:24

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.

From wheakory on Mon, Nov 12, 2007 at 18:43:17

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?

From Sean on Tue, Nov 13, 2007 at 10:57:13

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.

From Paul Petersen on Tue, Nov 13, 2007 at 11:23:33

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.

From wheakory on Tue, Nov 13, 2007 at 11:44:56

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.

From Sasha Pachev on Tue, Nov 13, 2007 at 11:49:18

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.

From Paul Petersen on Tue, Nov 13, 2007 at 12:04:01

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

12 miles along the waterfront of San Francisco. Just a beautiful way to start the morning. It was sad to see all the environmental booms along the shore cleaning up the oil spill mess from a few days ago. Threw in a mile's worth of strides. Regular miles were between 6:20-6:30. Probably too fast. I'll know later today. :-)

Weight: 0.00
Comments
From steve ashbaker on Tue, Nov 13, 2007 at 11:15:16

Sean, It looks likes you believe in having the same basic elements in your as I do. Do you cycle them at different parts of the year?

From steve ashbaker on Tue, Nov 13, 2007 at 11:22:31

By the way, awesome performance at St George. I watched you go by me near the top of Veyo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

More gusty winds back home this morning. One almost knocked me over. I actually kind of like the wind when it's really gusty. Breaks up the monotony.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.002.0014.00

7 easy miles this morning.

Got seven more in tonight. Included 4x800m @ 2:20 with 2:30 rest between each. Felt good to move quickly again.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 12 this evening. Rest day tomorrow ahead of the USATF Regional Cross Country Championships here in Seattle on Sunday.

Weight: 0.00
Race: USATF NW Regional CC Championships (4.97 Miles) 00:26:20, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

Ran in the USATF NW Regional Cross Country Championships this morning in Seattle. Same exact weather as for the Trials minus the wind. Overcast and low 40s. It was my first cross country race since the Kinney Western Regional Cross Country Cahmpionships in December 1990...my senior year in high school.

I finished 5th. If I had used spikes, I would have probably gotten fourth. It was four laps around a 2k course which was rain-soaked and very muddy. I had major traction issues around the corners which really hampered my efforts to jump into fourth place. Guess I better get some spikes for Nationals next month.

It was great to be running off road again.

Weight: 0.00
Comments
From DAS on Sun, Nov 18, 2007 at 22:48:26

Way to go, Sean! Great effort in a new venue...and you learned a ton. Stay humble, train smart, and lean on your family and faith for support. You're a great inspiration and role model. What a career you have ahead of you, and you're just scratching the surface!

From Sasha Pachev on Tue, Nov 20, 2007 at 13:07:23

What was your time, and what was the winning time?

From Sean on Tue, Nov 20, 2007 at 17:01:47

26:21 was mine. Winning was 25:48.I just ordered some spikes so hopefully that will help in the future. Marathon racing flats didn't do the trick. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Tried running in the AM but my hamstring disagreed. First time a hammy has held me up although I did feel it a bit toward the end of the Trials and at the end of my XC meet on Sunday.

It was still tight in the evening but I was able to trudge through the 36-degree rain.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

So one of the "fun" things about running in Seattle in the winter is that our latitude is such that our daylight ours are not many. Sunrise this morning was 7:22am and sunset was 4:27. On a cloudy evening, which is the norm, things get dark really quickly. Anyway, I somehow forgot this simple fact this evening. I had in my brain that dark meant late and was quickly reminded by the rush of traffic that it was anything but late. I almost always run in the morning except this week has been weird schedule wise. I survived but I need to find a different running route for the times when I run in the evening or I will be road kill.

Weight: 0.00
Comments
From S on Tue, Nov 20, 2007 at 21:33:59

Glad that you haven't been road kill. You are tight you DO need to find a safer route.So how is the ham?

From S on Tue, Nov 20, 2007 at 21:36:58

Correction! You are RIGHT....you Do need to find a safer route.Watch out for the bears and mountain lions as well.

From Lybi on Tue, Nov 20, 2007 at 22:06:45

Hey Sean I love your goals! Good job out there. Reflective vest might help you. Or some people wear a head lamp.

From Clay on Tue, Nov 20, 2007 at 22:53:05

I hear ya man, be safe out there and I agree with Lybi get a reflective vest or headlamp...

From Sean on Wed, Nov 21, 2007 at 02:16:48

I was wearing both a reflective vest and a headlamp.

From Dale on Wed, Nov 21, 2007 at 17:08:01

We're paying for the nice long summer days when getting up at 5:30 is NBD because it's already light outside...I got one of those blinking red lights from RoadId (prize drawing from first marathon) that helps folks spot me.

I've taken to running at lunchtime this time of year to avoid exactly what you're experiencing. I also make sure I wave to each and every car passing me on the road every time I run. I noticed that several habitual speedsters that used to fly by me on my road have finally given in and now slow down when they pass me. It's a lot harder for them to not care when they "know" who you are...Of course, my run route is on a "no outlet" road I live on, so my circumstances are likely different than yours.

Good luck and stay safe.

From Sasha Pachev on Wed, Nov 21, 2007 at 17:26:56

Dale, Sean - we have a few houses for sale in our area. Reasonable prices. Move to south-west Provo, and NEVER run on a road again except maybe a few blocks to get to the trail. As a side effect, you can have Ted and myself for training partners as well.

From Sasha on Wed, Nov 21, 2007 at 17:57:12

Appreciate the invite, but there's three problems with that plan:

1 - Unless there's a big Hunter/Jumper Equestrian circuit there, I'll never be able to gain spousal approval for such a move.

2 - It's in the 30s/40s here and it feels very very cold. Similarly, when it's in the 80s in the summer it feels like it's boiling.

3 - My fast days are in the low 7s and upper 6s. Your and Ted's slow days are in the high 6s.

I do have some trails that I can jump on within about 1 mile from my house, but it's hunting season and I'm afraid I'll resemble Bambi's cousin. Plus, those hills are really really steep.

But maybe I'll schedule a visit someday to participate in an Uneventful Half Marathon....now if I can just figure out a good "business" reason I need to be there...

From Dale on Wed, Nov 21, 2007 at 17:57:54

Oops. That last post wasn't really from Sasha! It was from Dale!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles in cold weather. 29 degrees. I know that's mild in Utah but it's a cold morning in Washington. At least I got to wait until daylight to run.

Weight: 0.00
Comments
From Michael on Wed, Nov 21, 2007 at 20:16:56

Me and my son (aka on the blog - Falcon) just ran here on logging roads today behind my parents house in Montesano Washington - it was mid afternoon and it was nice to run today low 40s and was nice to see the green and trees instead of the Utah "brown". Im originally from Washington and hope to return someday. Good luck with your running

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

Woke up this morning in Silverton, Idaho which is about 13 miles west of the Montana border. It was 14 degrees outside. So I waited until 11am to do my workout and it was a balmy 25 degrees.

3M warmup

5x1200m

3:42

3:47

3:47

3:50

3:50

I was supposed to do them in 3:45s. Didn't happen. It took everything I had to get the times I did and it should have been much easier than that. I don't know how much can be attributed to the cold weather. My left hamstring is causing me enough problems that I can't get a full stride from that leg.

I'm starting to wonder if my body is asking for a break. I've been running for 32 months and the longest break I've taken has been three days...the three days after the St. George Marathon. Other than that, it's been a day off every three or four weeks.

Weight: 0.00
Comments
From wheakory on Thu, Nov 22, 2007 at 16:03:03

Welcome to Idaho Sean... It's too bad your not close to Pocatello I would have loved to run with you.

I think you might need a break. I've ran 4 marathon in 9 weeks and I think it's catching up on me. I only took one day-off between each marathon which could be my factor. I'm planning on taking a day-off on Friday and this Sunday. I did run 14 miles today, but the fast twitch muscle just doesn't seem to be there. I think it's because of not taking a break, and I think that might be what your feeling. You know your body better than me and your definitely at another level than me so you know what your body needs.

Happy Thanksgiving Sean.

From sean on Thu, Nov 22, 2007 at 18:26:26

So here's a questions for folks...what does "take a break" mean? Does it mean taking a month off from running altogether? Does it mean cutting mileage in half and not doing hard workouts? Just trying to get an idea of what is best. I don't have a marathon planned until Fall, probably Berlin so if there is a time to chill a bit it's probably now.

From wheakory on Thu, Nov 22, 2007 at 22:35:39

My opinion of taking a break is a week off and then cutting back the miles a bit and the intensity. I think overtime your legs need to be refreshed.

I would think a month would be too long, because you would probably lose some endurance. I think its an advantage to train in the winter, but I don't think you have to train as hard.

From Dave Holt on Thu, Nov 22, 2007 at 22:58:26

That is a question only you can answer Sean. Running as much as you have for 2 1/2 years has brought you to tremendous heights - maybe a week or two of some 50's will get you strong again or just a few days off will get some good spring back. Whatever it is, you deserve it!

From James on Thu, Nov 22, 2007 at 23:02:44

Rest!

From steve ashbaker on Thu, Nov 22, 2007 at 23:17:16

Run when your body and mind demands it. But like Dave says, only you will really know the answer Sean.

From ArmyRunner on Fri, Nov 23, 2007 at 00:16:21

Check out Nick's blog who is training under Wetmore at CU. Their season just ended and he ahs them take two weeks off. With the second week doing some cross training. It looks like this is to recharge and get motivated to go hard again. I have never really tried this but it may work well. Interesting to think about at least. Although I am usually itching to go again after only missing one run. And this week has been tough just cutting the miles way back for the knee. But I guess if it is a planned break and not one forced upon oneself it may be easier?

From adam on Fri, Nov 23, 2007 at 00:30:40

I've found the planned two weeks off idea to be a good one, depending on how drained you really feel. I would try to fill each day with the same time amount of exercise: An hour run exchange with an hour of biking, or something creative, like snowshoveling. After about two days you start to feel the urge to get out again, and after two weeks your legs will be more than happy to knock out the high miles for a few more months.

From Sasha Pachev on Fri, Nov 23, 2007 at 13:35:28

Sean - you may or may not be experiencing long-term effects of overtaining. From the info you posted I would not necessarily conclude that you are overtrained. First, Silverton is at 2100 feet, which makes you about 2-4 seconds a mile slower to begin with. 25 degrees is probably another 5-10 seconds a mile slower. You also traveled, I assume with your whole family, right? I've noticed that when I travel long distances with kids in a car, I never run as well - the nervous system is worn out. I'd say that if you had a couple of other runners with you that often train with you, and you observed the wrong amount of gaps between you and them, but not among themselves, then there would be a cause to worry. Otherwise, I would just wait until you get back home and settle down to re-evaluate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Took yesterday off which felt good although I wanted to run off some of those extra Thanksgiving calories.

Woke up this morning itching to run. Ran 10 miles (6:30/pace) up to Kellogg, Idaho where I met the family for breakfast. Ran along a very quiet and beautiful bike path that goes from Idaho all the way to within three miles of my house in Western Washington.

Temperature was a balmy 22 degrees but it didn't get to me this morning. Left hammy is still a bit tight but seemed to loosen up a bit mid way through.

Weight: 0.00
Comments
From wheakory on Mon, Nov 26, 2007 at 12:27:47

Did you feel more motivated after your day off? Very nice pace, and it sounds like a great course you ran.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran tonight mostly to clear my head of a screamig headache and relieve some sinus pressure. My chest was really tight making for a less than comfortable run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A cold, snowy, soggy, rainy late-evening run. Still trying to get over a minor cold that brings with it some chest tightness. Fortunately breathing isn't all that important on easy runs.

Weight: 0.00
Comments
From Dale on Tue, Nov 27, 2007 at 21:18:42

Maybe the cold you're fighting explains your difficulty a few days ago in your workout? Hope it clears up for you soon.

I noticed from one of the discussion forum threads that you were thinking about trying to win a marathon in the Spring? Have you decided which one to tackle? With your time (and proximity), I'm pretty sure you could win the Yakima River Canyon Marathon handily, especially if you're good on the downhills. The two big hills were both bears, but the elevation drops over the course and the guy that has won the last couple of years best time to date was last year's 2:39.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Amazing. I ran under clear skies. No rain. No clouds. No snow.

Weight: 0.00
Comments
From wheakory on Tue, Nov 27, 2007 at 22:06:41

That's great about the weather. That probably doesn't happen a lot where you live. Nice run as always.

From Lybi on Tue, Nov 27, 2007 at 22:31:07

Great job, Sean! If you like clear skies, you should run the Relay del Sol this year with the FRB team. I can almost guarantee clear skies. I know, I know, it is far, but I bet Sasha'd be extremely happy to have you run.

From sean on Wed, Nov 28, 2007 at 11:08:09

Interesting race. I've run the Hood to Coast and Ragnar's had a first-time relay up here this summer but I didn't run that. I would consider running on the team if there was room and it worked with my schedule. The way the winter training is going so far, it wouldn't be a bad idea to have something specific to train for.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I did something for the first time tonight. I took my Garmin along with me but never looked at it during my run. I just went out and ran at a comfortable pace without the mile-by-mile check in I always do. I still had it beep at me every mile so I knew when to stop, but didn't check the watch each mile for pace. It ended up being 6:50s which felt very comfortable. I may do this more often.

Weight: 0.00
Comments
From Logan on Fri, Nov 30, 2007 at 12:04:32

We all can become slaves to the Garmin but I agree with it. It is nice to not look at the watch and just run on how you feel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.004.0010.00

I had my first good workout in probably a month tonight. I was supposed to do it in the University of Washington's indoor facility but the football team was having a late practice in preparation for getting killed by Hawaii on Saturday. So my coach and I met on the outdoor track inside the football stadium. One end of the stadium is completely open so it got pretty cold and it was very dark. But one my eyes adjusted it wasnt a problem.

The workout was a 2.5 mile warmup, a 68 second 1/4, followed by 2M at 5:00 pace each. Then I jogged at 7:00 pace for 15 minutes followed by 2x1M at 4:50 pace with a 3-minute jog between the two. I hit the first two miles at 9:56 after a first lap that was way to fast. On the 2x1s I hit 4:50 both times so I was pretty pleased especially since no one else from the team was there to run with and pull me along. I haven't done a speed workout with another set of guys since summer. I miss that. It's harder to do them alone.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Another easy 10 miles this afternoon. It was a crisp 36 degrees but mostly sunny. It was my first run in daylight all week. It felt nice. I also didn't look at my watch the whole time either. I kind of like that. 6:45s.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles at 6:40 pace. Got an early start this morning. It was 32 degrees and light snow flurries at 6:15 when I got started. We're expecting more snow later today so I wanted to get the run in before traction became an issue.

Only looked at the watch once. I've found that this not only makes the run go quicker but it also allows me to think about other things than worrying about hitting certain times. It turns out I hit those times anyway.

Rest day tomorrow.

Weight: 0.00
Comments
From S Browning on Sun, Dec 02, 2007 at 12:52:26

Hi Sean

Thanks for replying to my inquiry about

Egypt! We will also hopefully be going to Mt. Sinai! Did you do the hike to the top? If you did, what was it like? Did you take the steps of repentance, or the camel trail or both??

From Sean on Sun, Dec 02, 2007 at 14:22:29

I don't recall which trail we took but we hiked to thetop in the dark and watched the sunrise from there. Very cool experience. It was about 15 years ago with a BYU study abroad program.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Amid torrential downpours, 50mph winds and a balmy temperature of 62 degrees, I ran this evening. Many of the roads I normally run were flooded so I had to improvise. Very weird weather. Sunday it was a blizzard with 12-16 inches of snow with drifts upwards of three feet and wind chills around 10 degrees.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.002.751.009.00

Final speed workout before Nationals on Saturday in Ohio. The workout was supposed to be 3M@5:08, one minute rest and then roll into 1M hard. Well around lap 9 it was clear, that for the first time ever, I was not going to complete a speed workout without having to...um...use the facilities. The only question was whether or not I could make it to the one-minute rest point between my 3 miles and my one mile. There are certain things you can't "gut out" or "will" your way to. I discovered one of those. So with one lap to go in the 3M portion I stopped and took care of business. I finished lap 3 at 3:50 so I was on pace and would have hit my pslit had nature not had other plans.

About 90 seconds later I was back at work and finished my last mile in 4:55.

I was pretty pleased considering the winds were still sustained at 25-30 mph and gusts in the 50s. The temperature was 52 degrees so another incredibly balmy day ahead. As for the winds, I was on a track so I tried to benefit from the tailwind when I could but I'm a believer that a tailwind never compensates for an equivilent headwind. I'm sure Sasha has a formula for that.

Weight: 0.00
Comments
From Paul Petersen on Tue, Dec 04, 2007 at 13:08:35

Nice work. Good luck at XC nats!

I'm pretty sure that tailwind does not compensate for equivalent headwind other. I imagine Noakes has some sort of formula or discussion in his book.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy along the Samammish River trail. Perfect weather...mid 40s and partly sunny. I continue to have some trouble getting full breathing capcity out of my lungs. I feel like I'm only getting 85% capacity. I had asthma as a kid but kicked that in my early teens. However, every once in a while, particularly after a cold, I get a few weeks of this restricted breathing. No wheezing but just not able to take the deep, full breath.  

Weight: 0.00
Comments
From Dale on Wed, Dec 05, 2007 at 18:11:51

Had something similar about 10 years ago while in the Army. Got colds pretty frequently then too. Really kicked off when I deployed to Hungary and lived in a tent for several months, and got to the point where I had trouble running from point A to B. Couple of years of mis-diagnosis by military doctors. When I left active duty, my new civilian physician immediately diagnosed me with acid reflux (GERD). Once I got on the right meds, got back to 100% after a couple months.

I only mention it because I didn't really get the normal heartburn signals during the day, but it really hit me at night. Went from 5-6 colds/year down to 0-1 too. Just a thought.

From Randy on Thu, Dec 06, 2007 at 14:58:19

Hey Sean,

Scott Zicone mentioned that you are headed to OH this weekend. I'll look for you at the party! Good luck.

Randy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy shake out run after a LONG flight from Seattle through Houston to Columbus Ohio.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 around the full Nats course. Very sloppy and snowy. Ohio is as flat as can be. Kind of ugly too.

Weight: 0.00
Race: USATF National Club CC Championships (6.25 Miles) 00:34:13, Place overall: 97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.250.006.25

So this was my second cross country race in 17 years. Now I remember why I enjoyed cross country so much more than track in high school. Too bad I only had one year of CC in high school.

We previewed the course Friday and it was covered with 2-3 inches of snow which had been packed down by hundreds of other runners who had previewed the course earlier in the morning. But the temperature warmed and it rained all night long.

When we arrived this afternoon at around 12:30 the course was a disaster. It was windy, 35 degrees and threatening to rain. The Men's Open race was the last of four races and the frozen tundra of Friday was the sloppiest, muddiest thing I had ever seen. Pigs would have thought it too messy. Fortunately I bought a pair of spikes and put some 1/ 2 inchers in for good measure.

The course was two full laps around Voice of America Park in West Chester, Ohio plus a third lap that was slightly shorter. The start and the finish were slightly uphill, although uphill in Ohio is basically flat.

We warmed up as a team which is something I really enjoyed and missed from my high school CC days. An easy three miles was plenty. I joked with the rest of the guys that we marathoners aren't used to such a lengthy warmup. I felt pretty good during the warmups and the strides felt fine as well. But, I was a bit nervous. It had been so long since I ran CC in high school that I had forgotten a lot of the strategy that made it so much fun. Plus, every other guy on my team had run collegiate cross country, most of them for the University of Washington. So I was an old rookie.

One big difference from high school was that we had nearly 500 runners who started the race. The start must have looked like a scene out of Braveheart when the gun went off. Another first was that I didn't even wear my watch so I have no idea what any of my splits were. Time is irrelevant in cross country so it seemed pointless to wear a watch. With all the mud, I wouldn't have been able to see it anyway. Plus, I wanted to run off of feel.

By race time, it had warmed up, the wind had died to just a light breeze and the sun was trying to peek through. I ditched my skull cap but stuck with my gloves and the long sleeve tech shirt underneath the singlet. Good choice.

My goal was to finish in the top 100. That was a fairly random number and I picked it before I found out there were so many runners. My strategy from the start was to stay in the back of the front third and just pick people off who thought it was a good idea to sprint the first 800 meters. My marathon strength and endurance was going to be a huge asset on this course so I just needed to run smart and be patient. Any race that becomes a track meet will always be to my disadvantage.

When the gun went off, it was a crazy scene. The first 800 meters was nearly 100 yards wide but closed quickly after that to a pretty consistent 10'-12' wide. For the first mile or so it was so congested in the middle of the pack that I had to really slow down to avoid barreling into people. That was kind of distressing as it certainly impacted my time without saving me much energy.

By mile 2, it was still crowded but you could pass people if you were sneaky and determined. It was at mile 2 that we encountered our first hay bale. Yes. We had four hay bales we had to jump over each lap. Since they don't have hills in Ohio, they decided to make it a Midwestern steeplechase to add a little excitement. I only saw one person bite the dust on the hay bales. I guess running in muck for six miles can make hay bales look like brick walls.

At the end of two miles, I was starting to feel stronger. I had passed all of my teammates except one (he being Mike Sayenko who finished 29th in the Olympic Trials) and felt like I was at a pace I could easily maintain. I kind of wish I had worn a watch only so I could look back and see how consistent I was thorughout the race. I felt like I was getting stronger throughout which of course is the opposite of how I feel in a marathon.

I  continue to be amazed at how many really good runners don't run the tangents. This course has many twists and turns and provided ample opportunity to make the race muh longer than 10k. The mud made tangential running a bit more challenging but the toll this course took on the body made it all the more important to make it as short as possible even if it meant running through a mud puddle. Fortunately, by running the tangents I was able to find what precious little grass there was left to run on. 

At mile 4.5 you start the final, shorter lap to the finish. I was feeling very strong until I rolled an ankle in a mud hole. It sent a pain all the way up my leg but I kept going as the pain was brief and I didn't appear to have actually hurt anything.

By now the field was thin enough that you could pass anyone you had the energy to pass. With a mile or so to go, I felt fantastic and really focused on reeling as many people in as I could. I saw two guys in blue jerseys ahead of me and that they were two guys from a rival running club in Oregon so I passed them only to realize they were two guys from Boston Athletic Association. Oh well. A double pass is a double pass.

Then I saw one other guy I knew from the Seattle Running Company. He beat me at the Super Jock and Jill and there was no way I was going to let it happen again. However, I have a rule. I don't pass anyone unless I can keep them behind me so I waited for about a quarter mile and then blew by him. He put up no fight.

The finishing chute was nearly 400 meters long. This was new territory for me. Kicking at the end of a race was a distant memory from my high school track days. So I had no idea what I would have left. So I let it all loose with 400 meters to go and wound up passing ten guys in that final 400m. The last guy I passed tried to take me with about 10 meters to go but I found an extra gear and my chest crossed the line before his. One problem though. My time chip was on my back foot and his was on his front foot so while my chest crossed first, his chip beat me by .1 of a second. Now I know why they had us wear a chip on each foot. Oh well.

Using that extra gear I had came at a price. After crossing the finish I laid down and tried to catch my breath. I had all the energy in the world left but that last kick really put me in oxygen deprivation mode.

I finished in 34:13 which was good enough for 97th overall and 76th among scoring runners. I was the second scorer on my team beating out three guys on my team who are sub 30-minute 10kers. The winning time was 31:46 and then the rest were all in the 32s and higher. The slower, more tactical race definitely helped me out. I think if there had been hills it would have helped me even more but I gained a renewed love for cross country and a bunch of fresh experience.  

I was very happy with my race. Cross Country is a very unique animal and I ran as smart as I did hard. In hindsight, I could have gone out faster and quite easily dropped my time into the high 33s, but experience will help me recognize that sooner and have greater confidence in my kick. I would also like to further test my ability to start a bit faster to get farther up in the pack, but do so without jeopardizing the rest of the race.

I plan to run 16-18 tomorrow morning before heading to the airport but after that, I'm taking two weeks off. I need a break. The good news is that I'm finishing a training cycle that has lasted 2.5 years and I'm doing it on a high note.

I haven't finalized my 2008 plans, but I know I need to get stronger and faster so I'm tentatively planning to do no marathons until September when I hope to run Berlin. Until then, I'm going to really focus on shorter distances and speedier workouts while trying to put in the same marathon-type mileage to keep my endurance up to snuff. I'm also going to run a few indoor meets this winter and then do a full outdoor track season for the first time in 17 years. Hopefully, I can get fast enough to run in the USATF Track Nationals in Kansas next summer.

I'm looking forward to Cross Country Nats next year as they will be just a few hours from my house in chilly Spokane, Wa.

 

Weight: 0.00
Comments
From Paul Petersen on Mon, Dec 10, 2007 at 09:12:18

Nice job! The race sounded like a lot of fun. Since nats is in "nearby" Spokane next year, perhaps the Fast Running Blog will send a team of harriers.

From MichelleL on Mon, Dec 10, 2007 at 11:16:05

Congratulations on a well run race! Did wearing spikes make you feel a little more timid in the first couple of miles with the congestion (afraid to spike someone)?

Hey sorry for my ignorance Sean, but what team are you affiliated with?

From Sean on Mon, Dec 10, 2007 at 11:22:56

Spikes were great. No intimidation at all. Spiking and getting spiked is part of the race. In fact, I have a three inch gash on my left shin from getting spiked. Not sure when it happened but noticed it at the end of the race. Took five or so hours for it to finally stop bleeding.

The team I run for is Club Northwest. It's made up of a mostly a bunch of ex-UW/WSU and Univ. Portland post-collegiate runners.

From Jon on Mon, Dec 17, 2007 at 22:10:12

Nice race- you got your goal of top 100! Cross Country rocks! Mud, elbows, snow- gotta love it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Cold, drizzly Ohio morning. Wrong pair of gloves meant cutting my run a few miles short. I felt like I just ran a race yesterday. I guess I did. Looking forward to a couple of weeks off.

Weight: 0.00
Comments
From Bonnie on Sun, Dec 09, 2007 at 13:45:30

Nice race Sean!!

Bonnie

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Took a redeye flight from Seattle to NYC Sunday night. After maybe two hours of sleep on the flight I got to the hotel and had enough time before my meetings to run for the first time in 7 days. It was a great week completely away from running both physically and mentally and now I'm easing back into it with four miles today (7:35 pace). My plan is to take a day off Tues, Thurs and Sat and run 6, 8 and 10 on Wed, Thurs and Sun. Then start ramping the mileage up again Christmas week. Feels good to be running again.

Weight: 0.00
Comments
From Jon on Mon, Dec 17, 2007 at 22:11:00

I just noticed that you went back and filled in all your runs for the year on the blog. That takes dedication.

From wheakory on Wed, Dec 19, 2007 at 18:53:29

I hope you enjoyed your time away from the intense training. This will give yourself a fresh approach for the next year. Have a Merry Christmas Sean.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles today on a a nice gravel trail near work. A balmy 48 degrees today. I was way overdressed. Ran 6:50 pace which was faster than I wanted but it felt fine. Rest tomorrow then 8 on Friday and 10 on Saturday with a rest on Sunday.

Weight: 0.00
Comments
From James on Wed, Dec 19, 2007 at 22:44:00

48 degrees sounds nice.

From ArmyRunner on Fri, Dec 21, 2007 at 15:53:24

Sean,

I will be out in your neck of the woods next week. Maybe we can get together once or twice for a run. Give me a ring or drop a note. 801...361...1888

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A nice easy 10 miles (6:50s) today on the newly discovered Preston-Snoqualmie trail. It's all paved but goes six-plus miles through some of the most gorgeous terrain I've ever been in. It's one of the many old railroad tracks that have been converted into public trails and it goes from Preston to Snoqualmie falls. I didn't have time to reach the Falls today but I'm planning on going back tomorrow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

After yesterday's beautiful run, I realized that I was very close to my house during part of the run. So today I left my house -- in pouring rain -- and went down one of the many barked trails we have in our community which leads to the Preston-Snoqualmie trail. Getting to the trail from my house takes me through .75 miles of some of the most densely forested hills on the planet. It was very muddy so I couldn't run very fast but I was in awe of the beauty. Once I reached the bottom of the hill and got on the main trail, I headed east for a view of Snoqualmie Falls. It was gorgeous. Turned around and headed to Preston to finish up my 10 miler. I love running here even in the pouring rain.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Cruised down the forest path from my house to the Preston trail. The recent rains have made it very muddy so it was slow going despite being downhill. I ran over to the Falls again and there was way more water coming off the Falls than on Saturday.

I turned around and followed the path to Alice Lake road and took that to Alice Lake. I had never been to the lake or on that road despite the fact it's less than a mile from my house. The road is incredibly steep and I was really huffing and puffing by the time I got to the top. But it was another gorgeous run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I managed to sneak in a quick run this morning after the kids opened their presents and before we headed to my sister's for brunch.

I did some more exploring which turned into a very hilly but gorgeous run. Most of it was spent on trails and other non-cement surfaces which was nice.

We had a great Christmas.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

An easy 10 miles in light snow conditions which was wonderful.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

35 degrees and raining this morning during the run. I would have much preferred 30 degrees and snow. Oh well. It's winter in Seattle.

Weight: 0.00
Comments
From Lybi on Sat, Dec 29, 2007 at 00:38:04

Ouch! That sounds painful running in almost-freezing rain. Great job Sean!

From sarah on Sat, Dec 29, 2007 at 10:20:29

I feel for you too...cold rain is my least favorite. good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.0010.000.0014.70

I hooked up with the other two Oly Trials guys from the state and we did a 10-,ile tempo run after a 3-mile warmup. It was 36 degrees and pouring rain most of the run around the very popular Green Lake path. The first 7 miles were at 5:22 pace and then we were supposed to run the last three miles at between 5:10 and 5:15. Actuals were as follows:

5:24

5:28

5:20

5:15

5:22

5:21

5:16

5:15

5:18

5:15

I learned that the first thing you lose after taking even a short time off is your speed. But it felt good to run hard again even though it was probably too much, too fast, too soon. I'll know more in the morning.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Felt quite a bit of fatigue left over from the workout on Saturday and many late nights of games and fun with family in town for the holidays.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3072.75301.34162.3172.553608.95
Weight: 0.00
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