Sean's Running Blog

Week starting Oct 17, 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
63.008.004.000.0075.00
Brooks Ravenna #5 Yellow Miles: 58.50ST4 Yellow #2 Miles: 16.50
Weight: 0.00
Mon, Oct 18, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A measly 12 miles this morning. I am already hating the taper.

Brooks Ravenna #5 Yellow Miles: 12.00
Weight: 0.00
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Tue, Oct 19, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Brooks Ravenna #5 Yellow Miles: 11.00
Weight: 0.00
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Wed, Oct 20, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Couldn't get my workout in this morning or this afternoon so it had to be this evening. It's dark by 6:30 so I tried to get to a track with lights. Found several except the reason the lights were on was because they were playing football and soccer games. So I headed for my home track arriving in the dark. Fortunately, we had a football game going on at our high school so the lights were on. The good part is that our HS track is completely separate from the football field and sits adjacent to it. So the light from the stadium was enough to light the track too so I wasn't completely in the dark although the back stretch was a little spooky.

Workout was 2x2M in 10:00 or better with just 3:00 rest this time. I think it was four minutes rest last week.

First rep was in 9:58. Felt pretty good but was also pretty tired and the temperature was plummeting which made the 3:00 rest less helpful as my muscles started to tighted pretty quickly.

Second rep was in 9:59. Was more tired at the end than I wanted to be but I'll take it.

Four mile cool down.

ST4 Yellow #2 Miles: 5.00Brooks Ravenna #5 Yellow Miles: 7.00
Weight: 0.00
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Thu, Oct 21, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

A lovely early morning run. A bit chilly and a little slow out of the gate given the short rest from last night's workout.

Brooks Ravenna #5 Yellow Miles: 10.50
Weight: 0.00
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Fri, Oct 22, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 easy this morning after dropping the kids off at school. Managed to miss the rain...barely. Pretty mild temps in the mid 50s.

Brooks Ravenna #5 Yellow Miles: 13.00
Weight: 0.00
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Sat, Oct 23, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.508.000.000.0016.50

A really ideal morning for a run. Overcast, cool and no rain. Beat the rain by about 10 minutes.

Workout was a 7+1 with 7 at marathon pace and the 1 at something faster.

5-mile warmup.

M-Pace Miles: 5:20, 5:14, 5:20, 5:16, 5:14, 5:17, 5:17, 5:11

Everything seemed to feel pretty good.

Two weeks until Indy

ST4 Yellow #2 Miles: 11.50Brooks Ravenna #5 Yellow Miles: 5.00
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.008.004.000.0075.00
Brooks Ravenna #5 Yellow Miles: 58.50ST4 Yellow #2 Miles: 16.50
Weight: 0.00
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