Sean's Running Blog

Run of the Mill 5k

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.506.000.003.1077.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Waited until as late in the day as possible to run hoping my shin would be the beneficiary. Fortunately it was a very pleasant 77 degrees out which helped me get loose very quickly. The shin was noticeably tight but no pain at all and had i had more time, I could have put in more miles. So I'll try for more tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Another good day for running. It was pretty warm...low 80s so I was drinking heavily. All systems go. Still a bit of tightness in the right shin but no big deal. The run felt great. I didn't wear a watch because mine new 205 crapped out on me after fewer than 200 miles of running. After turning on the unit, any button I pushed turned off the unit. Nice feature. I went to return it but REI was out of stock. I'm going to stop by a different store tomorrow and pick one up.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

Great day for going to the beach. Bad day for running a tempo run. 87 degrees at 4pm when I started my warmup. The workout called for 6 miles @ 5:23 plus 2 miles @ 5:05. After hitting the first six right on, I blew off the last two miles. It was pointless. I could have probably done one of them, but to what end. I was drinking a good amount of water but my body was having trouble cooling itself down. With a 5k race on Saturday, I didn't see the point of completely burying myself.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Perfect weather for a run today. 6:33 pace for the run. It felt nice and easy. 68 degrees partly cloudy and a gentle breeze made my run along the Lake Sammimish trail quite delightful. Shin is still a bit tight but it doesn't hurt.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 easy miles almost all of which was on the wonderful soft trails that surround our neighborhood.

Also went to the gym and did some weights. Groin muscles were a bit sore but other than that, all seems well.

Looks like I won't be able to race tomorrow so a 20-miler should do the trick.

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Race: Run of the Mill 5k (3.1 Miles) 00:15:44, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.003.1021.10

So I got a call on Wednesday from my coach and he said, "Sean, I just finished certifying a course up in Mill Creek and I think it's a PR course. It's flat and fast." So I decided to run it. Then my wife reminded me she had an early morning committment on Saturday so it wasn't going to work. So I ran 11 miles on Friday and lifted weights...something I wouldn't have done had I been racing the next day. When I got back from my run and weightlifting on Friday, my wife said her meeting got cancelled so we could go run the race.

When I got there an hour before the race, I learned that they had run out of bibs. This is a race that was 700 in size last year and this year they had run out of all 1500 bibs. Fortunately, I had been in contact with the race director in the days prior so I found him and he hooked me up with one.

The whole bib mess meant my normal two-mile warmup became a 1/2 mile warm up with a few strides. Oh well.

I toed the line with three of the female Olympic Trials qualifiers from the area and one of the other two males from the state of Washington, Mike Sayenko. Mike is a good friend and we train together from time to time. He had a great race at the Trials and I believe he was the youngest finisher in that race. He has a great future.

Anyway, I led out for the first mile with Mike right on my tail. The first mile was anything but flat. There weren't any steep hills per say, but it just kept going up. The first 1/4 mile was in a very slow 77 seconds. Yikes. I was hoping for 73-74. After the quarter the inclines kept coming. We finally crested at about the 1 mile mark and my split was well off of what I had hoped for 5:08. Ugh. To make things worse, I felt like I had run the 4:55 I was shooting for but had only a 5:08 to show for it. The first half of the second mile was pretty flat. The second half had quite of few quick downhill bursts along the bike path. It was at this point Mike passed me. Knowing how fast he is and not knowing how far behind the pack was, I didn't go with him. More on that later. Mile 2 came in at 4:56. More like it but it was a net downhill mile. I was pretty tired. At this point, it was pretty clear I woudn't catch Mike so I was focused on maintaining pace so I could preserve 2nd place which was worth $300 and a free pair of shoes.

Mile 3 was in 5:00. Mile 3 was mostly flat except for a hill at the end. The bigger challenge with Mile 3 was it was along a bike path that had some pretty sharp turns. Finishing time was 15:44, 9 seconds slower than my PR from two weeks ago. It's funny with these shorter races. Nine seconds in a marathon is nothing, but nine seconds in a 5k is a lot.

So I have this problem. I feel like I'm a four gear car in a five gear world. In two consecutive races, I've let the eventual winner pass me and I haven't been able to go with them. I think part of it is a mental barrier. I'm in the marathon mindset which has me thinking..."be patient, the race is long. Don't do anything stupid." Part of it is also physical. I think I need to do some more training that is focused on quickness...whether those be 200 or 400 repeats or simply adding some strides to several of my regular runs. I need that fifth gear badly.

Overall, I loved the course even though it wasn't really a PR course per se. It was beautiful and well supported and the prizes were great.

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.506.000.003.1077.60
Weight: 0.00
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