Sean's Running Blog

Another Monday means another workout at the Dempsey Indoor. I had eight or so guys to run with tonight. Oh what a difference that makes. Of course running in 65 degree temps with no wind helps too.

Workout was 7x1000m in 3:00-3:03 on 90 seconds rest. I led the first two and we crossed in 3:00 and 3:01. Felt good. John Timeus led the next two and I was happy to sit back and draft behind everyone else. 3:00 and 3:01 for those two. Then things got interesting. Let's just say the bowels were not exactly cooperating. After #4 I had to visit the restroom. Managed to hustle back to the start just in time to begin #5. That one was tougher as I continued to have intestinal issues. Finished in 3:02 and then sprinted to the restroom for visit #2. Pardon the pun. Again managed to get back to the start of #6 to join the crew but halfway in dropped due to continuing issues. I waited for them to finish #6 and then joined them for #7 (my #6) This one went well. I finished in 2:57 which was at least five seconds back of the leader. They were smokin. They were done but I didn't want to finish one rep short so I did #7 on my own and finished in 3:02. Cooled down outside and seemed to be rid of the intestinal issues although I was pretty tired.

56 degrees and sunny. Just absolutely beautiful. Ran along the Sammamish River Trail before heading back to Marymoor park where I ran one mile barefoot on the soccer fields. Felt really good to take the shoes off.

Only had time for 10 today but at least I avoided the rain.

A threshold cutdown workout today at Redmond HS. 4 miles from work to the track and then 5 miles around it plus one more mile barefoot.

The workout was in a 1:2:2:1 format in 5:28, 5:20, 5:12. 5:04. It was beautiful weather but quite windy so I scrapped the final mile since the 5:12s were proabably 5:04 effort when factoring in the wind.

Hit 5:28, 5:20, 5:20, 5:12 then closed out with a 5:08. Then ran one mile around the track barefoot. Felt good.

Hill workout tomorrow.

Today I did a workout I don't think I have ever done before. It was a hill workout but instead of the usual short bursts of 1 or 2 minutes, it was 4x10 minutes with the rest simply being the return to the bottom of the hill.

I ran out of hill at 1.7 miles so I didn't quite make it to 10 minutes. My goal was 6:00 pace given the 6% grade but actually managed 5:45 or so. Unfortunately, I didn't have enough time to do the 4 reps so I only got in two. Good workout though. Long run tomorrow morning early before jumping on an long flight to Germany.

18 wonderful miles early this morning. Very windy but a mild 48 degrees at 6am. Off to Germany for the week. Looking forward to running elsewhere but not looking forward to the sub-freezing temps.