Sean's Running Blog

Week starting Jan 09, 2011

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Location:

Snoqualmie,WA,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

  • 2011 Boston Marathon -- 2:27 (Top 50)
  • 2011 Steilacoom 20k -- 1:04:57 (1st)
  • 2010 Indianapolis Monumental Marathon -- 2:26 (7th) 
  • 2010 Fall City 10k -- 31:06 (1st)
  • 2009 Indy Mini Marathon -- 1:07:53 (7th)
  • 2009 WWU Invitational -- 10000m (30:58)
  • 2009 UW Indoor Meet -- 5000m (14:49)
  • 2008 Orem Turkey Run -4 miler -- 19:55 (1st)
  • 2008 Seafair Torchlight 8k--25:03 (3rd) 
  • 2008 Time to Fly 5k -- 15:35 (1st)
  • 2008 Newport Marathon -- 2:22:47 (1st)
  • Steilacoom 15M--1:18:30 (1st)
  • 2007 Olympic Trials -- 2:30:41 (91st)
  • 2007 St. George --2:18:55 (3rd)

Short-Term Running Goals:

  • Feb 23 -- Ft Steilacoom 15M
  • March 23  – Ft. Steilacoom 20k
  • April 15  – Boston Marathon
  • June 8 – Sound to Narrows 12k
  • June 22  – Grandma’s Half Marathon (USATF Champs.)
  • July 7 – Run of the Mill 5k
  • July 27 – Torchlight 8k
  • September – SJJ Half (maybe)
  • October/November – Fall Marathon (maybe)
  • December – Club XC Nationals

Long-Term Running Goals:

 Stay healthy

Personal:

Ran track my junior and senior years in high school and cross country my senior year. Went to BYU but did not run. Served LDS church mission to San Bernardino, CA. Started running again in April 2005. Marathon debut was St. George in 2005.

I coach the Mount Si High School Track Team (distance)

Been married for almost 17 years. My wife, Mara, and I have four kids ages 16, 14, 13 and 11.
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks T5 Lifetime Miles: 34.00
Ravenna Lifetime Miles: 250.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.750.005.250.0081.00
Brooks Ravenna #6 Miles: 74.00ST4 Yellow #2 Miles: 7.00
Weight: 0.00
Mon, Jan 10, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A somewhat icy morning for a run...enough so that I had to watch almost every step.

Brooks Ravenna #6 Miles: 12.00
Weight: 0.00
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Tue, Jan 11, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Truly one of the windiest mornings I have even run in. Sustained winds of 25-30mph with gusts in the 40s made the wind chill 10-15 degrees. Snow is on the way.

Brooks Ravenna #6 Miles: 12.00
Weight: 0.00
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Wed, Jan 12, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.500.0012.00

 Tonight's workout was at the Issaquah HS Track so I could pick up my boys from Scouts afterward.

The workout was 3x 400 (69) +400 (69) +800 (2:23) with 1:30 rest after the 400s and 3:00 after the 800.

Hit 68 then 71 (oops) then 2:18. Great first rep. The second rep was was 68, 69, 2:20

The third rep omits the final 800m...not sure why. But the final 400s were 69, 68.

Solids workout on a cold but beautiful evening.

The cool down turned out to be more like a meltdown. I guess I was really dehydrated so i had to stop a couple of times during the cool down to rest. Weird.

ST4 Yellow #2 Miles: 7.00Brooks Ravenna #6 Miles: 5.00
Weight: 0.00
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Thu, Jan 13, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Brooks Ravenna #6 Miles: 12.00
Weight: 0.00
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Fri, Jan 14, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Brooks Ravenna #6 Miles: 14.00
Weight: 0.00
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Sat, Jan 15, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.002.750.0019.00

It sucks when you are only a couple laps in to a long interval workout that you realize that today isn't the day. It also sucks when you get to the track only to realize you only brought your training flats on forgot your racing shoes. Bummer.

The workout was 2x1.75 miles at 5:00 pace...so 8:45. Four minutes rest between reps.

I cranked out the first mile in 4:59 but knew that the end was nigh. I did the first rep in 8:48. I'll take it. I seriously considered bailing on the second rep but somehow during the 4:00 rest jog I talked myself into at least giving the second one a try.

So I did. At the mile mark (5:12) I called quits. I just didn't have it today so I decided to cut my losses and finish out my longest run since the Indy Marathon. 19 miles.

Brooks Ravenna #6 Miles: 19.00
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.750.005.250.0081.00
Brooks Ravenna #6 Miles: 74.00ST4 Yellow #2 Miles: 7.00
Weight: 0.00
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