Sean's Running Blog

Pouring rain on the way into work this morning. I was dreading a run. But by lunch, the clouds parted and I enjoyed a lovely run through Marymoor Park and the Sammammish River trail. A glorious day for a run. The long sleeve shirt turned out to be way too much.

Needed to get my run in early today so I left the house at 5:45am and ran through the neighborhood for the first time in quite a while. Very hilly but beautiful. It was chilly -- upper 30s, so I did need to bundle up a bit. It definitely took me a couple miles to warm up and feel comfortable.

Interesting workout today:

Two-mile warmup

5 minutes @5:15 pace

followed by 5x5minutes at 2:00 minutes @ 5:15 followed by a 10-second surge follow by a 30-seconds at 5:15. So basically surging for 10 seconds (sub 5:00 pace) every 30 seconds repating that for five minutes. Repeating that 5-minute workout five times with no rest in between. When I finished that I ran two rest miles at 6:50 pace and then did 5x200 meters in 31 seconds with a 200m jog between each 200m sprint.

31 seconds was an all out sprint at that point. It was the best i could do. Maybe if I was fresh I could have hit 28 or 29, but I'm no speed demon.

Finished up with only a 1-mile cooldown and a bunch of stretching.

Another cold but dry morning. Meandered through the neighborhood at about 7:00 pace. Feeling pretty good.

Overcast today but pretty pleasant temperature wise so a t-shirt is all I needed. Days like this are perfect because you get get exposure to the sun (sunburn) yet it's warm enough to go light on the clothing. I split my run up today 50/50 soft surface and hard surface. Ran on the gravel Lake Sammamish trail and then through Marymoor Park to the Sammamish River Trail. Yes...alot of Sammamishes. Anyway, feeling pretty good. 10-mile tempo run tomorrow in the middle of my 20-22 mile long run.

Cool, overcast morning that started with a light drizzle during the first couple of miles. I ran from home four miles to the HS track and did a 10-mile cut-down tempo run. Followed by a 7-mile "cooldown."

Workout was 6M @ 5:40, 2M @ 5:30 and 2 @ 5:20

Results:

5:40

5:38

5:36

5:38

5:37

5:36

5:28

5:28

5:22

5:17

Felt good although I felt like I normally do when the cut downs start at 5:24 and finish at 5:00 or 4:52. Still getting back into shape.