Sean's Running Blog

Week starting Apr 11, 2010

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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
58.259.002.750.0070.00
Ravenna #3 Miles: 52.00ST4 Miles: 18.00
Weight: 0.00
Mon, Apr 12, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Managed to escape the rain today and enjoyed a beautiful run along the Sammamish River. No pain in the calf or hammy. Good news.

Ravenna #3 Miles: 12.25
Weight: 0.00
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Tue, Apr 13, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

A cold and soggy early morning run at home this morning. Supposedly our last rain of the week.

Ravenna #3 Miles: 12.25
Weight: 0.00
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Wed, Apr 14, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.001.750.0012.50

An absolutely gorgeous afternoon. 60 degrees and sunny skies as I strolled along the Sammamish River Trail. Threw in 8x1min fartleks on 2min. rest. Ran 5:05ish pace and felt fine. I could tell my laft hammy was a couple more repeats away from revolting so i backed off the 10 reps I had planned.  

Ravenna #3 Miles: 12.50
Weight: 0.00
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Fri, Apr 16, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A really nice day for a run. Mid 60s. I took lots of water. Nice loop through Woodinville and Bothell along the Sammamish River Trail. Soaked in the river afterward

Ravenna #3 Miles: 15.00
Weight: 0.00
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Sat, Apr 17, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.009.001.000.0018.00

Really solid workout today. 18 miles in total with the core part of it being a "9+1" tempo run with the first 9 miles at marathon pace (5:30) and the 10th mile being at half marahton pace. The first nine miles all ranged from 5:26-5:29 and felt good. The final mile was in 5:14 which also felt good. No pain in the hammy or the calf. The ice bath afterward was glorious. I think I'm turning the injury corner. Next race is the four weeks from today in Spokane.

ST4 Miles: 18.00
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.259.002.750.0070.00
Ravenna #3 Miles: 52.00ST4 Miles: 18.00
Weight: 0.00
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