Sean's Running Blog

First early morning run in a while. Birds were chirping and the sun was shining. A very pleasant temperatue in the low 60s. I'm convinced there is no finer place to run in the summer.

Feel great after a lot of running on Saturday and a rest on Sunday.

Retired my Trance 7s on Saturday. They clocked 503 miles. I've already put 27 on my new ones...the Adidas Supernova Classics. I blogged about these dreamy shoes last year. I LOVE them. I used my gift certificate from Saturday's race to get them. They are a great shoe. I also picked up a couple pairs of Trance 8s and a new pair of ST3 racers for when I hit the 250 mark on my current pair.

503 Trance 7

130 ST3 Racers

387 Adrenalines

14 Supernova 

10-mile stroll through the neighborhood this morning. Another gorgeous morning for a run. On the trail I was running on there was a sign posted notifying trail users that a bear had recently been seen. It's nice to run and live in an area where there is such great wildlife. More often than not I see a few deer while on my runs.

Easy 6 miles on a very toasty afternoon. Temps almost hit 90. But, I had my daughter biking alongside me so it didn't seem all that bad. 

I finally nailed a workout. It was a modified tempo run which I call "cutdowns." 9 mile tempo with the first 6 miles @5:23, the next two at 5:13 and then the final mile @ 5:05.

The only mile I missed was the last one and that is only because I felt some cramping coming on from not having any water during the run. I didn't want to push it so I held back a bit. Drank lots of water afterward.

I had to run in the afternoon because the morning was spent certifiying the courses for the 5k/10k that I'm putting on in Snoqualmie on August 2.

I did this workout at Seattle's Green Lake which has a ~3 mile path around it. Since it was a nice warm day, there were a gazillion people on it which made things interesting. I got some good steeplechase practice. I'm really glad I did it around Green Lake because doing 36 laps around the track is way too many. three+ laps around greenlake was perfect.

10 miles at lunch through Redmond and Marymoor Park. Ran a few miles along the Samammish River trail as well.

6 more this evening down in Auburn while at my children's track meet.  

I'm trying to get to the low 90s for the week which will be a first in several months. The most challenging part is that last time I did it, I did it in seven days not six. Since I'm no longer training on Sundays, all the mileage has to be in six days which means doubles. I'm going to pay close attention to how my body reacts to hopefully avoid injury.

Easy 13 along the Lake Samammish Trail.

Today marked the completion of easily the best training week this year. I went from high 70s mileage to low 90s and nailed both speed workouts....and....I'm healthy.

Today I did 3x1.5M with 3.5 mins rest between each. My coach had me do them in 7:37 (5:05 pace) but I felt really good and wound up doing them in 7:28, 7:31, 7:29.

From there I ran about 12 miles along the Snoqualmie Valley Trail to Remlinger Farms in Carnation where I met up with the family to pick 38 pounds of raspberries. The weather was gorgeous and the raspberries are tasty. We now have a ridiculous amount of raspberry freezer jam. We also got some blueberries. Very tasty.

Anyway. I'm very happy with how the week went. It's the first time I've been in the 90s for weekly mileage since late February. Next week I will back off to the high 70s to give myself some time to recover and because i have a pretty important 8k race on Saturday.

Hard to believe I've almost pur 100 miles on my Supernovas since getting them last Saturday. I so love them. The Trance 7s are now retired.

503 Trance 7

150 ST3 Racers

387 Adrenalines

86 Supernova