Sean's Running Blog

First Dempsey Indoor Workout in a year. Felt good to run out of the rain in a warm building. A so-so workout. 3x1500m. Goal time was 4:28. Coaches goal not mine. Wasn't really all that close hitting 4:34 for the first two and then 4:45 for the final one. The first two equal about a 4:54-55 mile which isn't terrible but the final one was an utter diastaer. The relatively small 2:00 rest interval probably didn't help.

As a side note, on my final repeat, i got passed by Chandler Olson who is the reigning 3200m champion among 4A girls in WA. It didn't really make me feel any better that she was only doing 400s. So to salvage some pride I jumped into one of her 400s and made sure she didn't pass me. Finished in :65. Not great but 3 or 4 seconds ahead of her. I'm already slower than my fastest boys. It's only a matter of time before my fastest girls beat me too.

8 slog miles in the AM. Really deadl legs from the workout last night.

6 much better miles in the afternoon.

Another trip to Green Lake for a workout Ran with Danny Mackee who is a pretty fast dude. 2:20 marathoner and ran in the Olympic Trials in 2007 when i did. He's moved to Seattle to coach the brand new Brooks Beasts, an elite handful of men and women tracksters. He is married to Katie Mackey, perhaps better known as Katie Follett, a seven-time NCAA All-American at the University of Washington, including a runner-up finish in the Mile at the 2010 NCAA Indoor Championships. Funny that the 2:20 marathoner in the house is the lesser talented of the two.

Anyway...decent workout. My coach calls it the Kenyan workout but it's just cut downs. 8 mile tempo in 2-mile segments starting at 5:36 and then dropping 8 seconds with each two-mile segment down to 5:12. Didn't quite hit the 5:12 but it would have been uglier if Danny hadn't been alongside me.