Sean's Running Blog

Week starting Apr 25, 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
52.507.005.000.0064.50
Ravenna #3 Miles: 38.00Brooks Ravenna #2 Miles: 11.50ST4 Miles: 15.00
Weight: 0.00
Mon, Apr 26, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Since I didn't get the full 20-miler in while in Dallas, I did it today. Mentally, if for no other reason, I needed to get a 20-miler in before tapering. Everything felt really good and the easy pace wound up being 6:40s or so. Hydrated well and stretched well afterward.

Ravenna #3 Miles: 20.00
Weight: 0.00
Comments(1)
Tue, Apr 27, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Barely had time for 9 today. Sunny when I left but got caught in a monster Seattle downpour.

Ravenna #3 Miles: 9.00
Weight: 0.00
Add Comment
Wed, Apr 28, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.004.000.0011.50

Workout: 2x3k @5:06 pace with 4 min rest

Well, perfect day. Wish I had not been wearing my trainers. First rep was in 5:08 pace. I knew the second one was going to be worse..5:12 pace. Just didn't feel like I had it today.

Brooks Ravenna #2 Miles: 11.50
Weight: 0.00
Add Comment
Fri, Apr 30, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.001.000.0015.00

With my big half marathon race I am hosting tomorrow, I knew it would be best to get my workout in today. 7+1...7 at marathon pace plus 1 more faster.

I was at 5:26-5:29 for all seven and 5:17 for the final. It felt really good especially considering I'm still pretty congested and didn't feel like I had full range in my lungs. Nothing to worry about but it was in the back of my mind.

Still questioning whether a 5:30 marathon pace is realistic.

ST4 Miles: 15.00
Weight: 0.00
Add Comment
Sat, May 01, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

A pretty successful half marathon today. 983 runners. Not bad for a first year event. Ran a very tired 9 miles. I'm looking forward to sleeping tonight.

Ravenna #3 Miles: 9.00
Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.507.005.000.0064.50
Ravenna #3 Miles: 38.00Brooks Ravenna #2 Miles: 11.50ST4 Miles: 15.00
Weight: 0.00
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