Sean's Running Blog

Week starting Oct 14, 2007

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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
47.500.007.002.0056.50
Weight: 0.00
Sun, Oct 14, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest Day. Feeling ready to hit it hard this coming week

Weight: 0.00
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Mon, Oct 15, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7:00 pace this morning. Still some residual soreness in the quads. Quads are 90% calves are 95%. Legs are still a bit sensitive to downhills. I will probably do a flat 10 miles tomorrow.

Weight: 0.00
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Tue, Oct 16, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Yippee! Today was the first time I felt great running. Quads are 95% calves are 98%. For the first time since SGM, I ran at my regular 6:40 pace which felt good and pretty effortless. Very minimal tightness or soreness. I feel like I'm back in the saddle and will be ready for a speed workout Friday. I'm thinking an 18 miler will be feasible for Sunday morning.

Weight: 0.00
Comments(2)
Wed, Oct 17, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.002.0010.00

Another solid workout this time on the beaches of Los Angeles. Got bored with just easy miles so I threw into the middle of my 10 miler this morning a 10x1 fartlek: 10 reps of one minute hard (5:05/pace) and one minute normal (6:20-6:30). Mile pace was 6:35s on easy miles. Just the normal tightness in the calves after a fartlek-type workout. Feeling strong. 12 easy tomorrow and then a very difficult 12-mile tempo run uphill either Friday or Saturday.

Weight: 0.00
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Thu, Oct 18, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Another fabulous day of running on the beaches of Los Angeles. Ran 12 miles at 6:25 pace and then did what I should do more often...turned off my watch and ran a mile along the beach enjoying the beauty.

I feel absolutely fanastic. I am 100% recovered. No soreness or stiffness despite running my miles this morning a bit faster than normal.

Probably do a slower 8-10 miles tomorrow (~7:00 pace) in preparation for my difficult speed/hill workout on Saturday.

Weight: 0.00
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Fri, Oct 19, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

After looking more closely at my weekly mileage, I decided to take today off. I was on pace for 85 miles which was WAY too much on the heels of a 20 mile week and two weeks away from another marathon. So no miles today but doing some strenthening excercises including weights.

Weight: 0.00
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Sat, Oct 20, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.007.000.0013.50

Wow. Brutal workout this morning. Ran a threshold workout up Cougar Mountain outside of Seattle. It's a 6% continuous uphill for 3.33 miles. I then ran down at 7:00 pace and then repeated it a second time. Calves are sore but a "good" sore.

 

17-18 coming tomorrow.

 

 

Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.500.007.002.0056.50
Weight: 0.00
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