Sean's Running Blog

Week starting Nov 01, 2009

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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
44.504.004.000.0052.50
Brooks Ravenna #1 Miles: 42.00Brooks Launch Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

A beautiful day for a run. Ran 7 miles through Marymoor Park and along the Sammamish River. Everything is feeling quite good.

Brooks Ravenna #1 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine chilly, foggy miles this morning along the Sammamish River trail. Fog is a total mental manipulator. It seems like you never make any progress. Calf feels fine even in the cold weather. Maybe...just maybe I'm past the injury. 10 miles tomorrow with some strides thrown in. That will be a good test.

Brooks Ravenna #1 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

A downright balmy November day in Seattle. Weird phenomenon this morning. I live in the foothills east of Seattle and we get a lot of wind October-April or so. The wind howled all night (35 mph sustained with gusts in excess of 50). I had a terrible night's sleep and so after rolling around in bed for a while, I finally got up at 5am to go for a run. I checked the weather on my iPhone. 30mph winds but 55 degrees. I checked the neighboring city of Issaquah. No wind and 34 degrees. Issaquah is less than 10 miles away as the crow flies and there was a 21 degree difference in temperature. Crazy. Unfortunately, my watch battery was dead so I couldn't run this morning. But got my run in this afternoon during lunch.

I was excited and nervous for today's workout. It was my first attempt at anything close to speedy in three weeks and even the one three weeks ago was hampered by injury. So the workout was 10M with 10 reps of 1:00 "hard" and 1:00 easy thrown in the middle. So I headed out to the Sammamish River trail and after about 3.25 miles of warmup, I hit it. First couple of reps were in the 5:05-5:10 range. I didn't have a time goal per se, but that seemed pretty good. Next 3 or 4 reps were in the 5:00-5:05 range. I didn't intentionally speed up...it's just what "hard" felt like. The last few were actually in 4:50-4:55 pace and felt great.

It felt really good today to not only run, but to get some speed work in and start the journey back to being in race shape...all without even a hint of pain in the calf.

Brooks Ravenna #1 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Today was a day of demonstrating some wisdom and bridling my desire to go run 15 miles. So I ran 6 wonderful miles through Redmond and Marymoor Park. I wanted to run more, but wisely chose to not repeat mistakes of the past. Don't need to get to 85 miles this week or even next.

Brooks Ravenna #1 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

There weren't many 70-minute periods of no rain today but I was lucky enough to find one. Everything feeling really good.

Brooks Ravenna #1 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.504.002.000.0010.50

Somehow I was lucky enough to dodge the steady rain we've been getting lately. It poured overnight but the skies parted from about 7:30-9:00am this morning which gave me the perfect window to get my workout in.

This was my first real speed workout since recovering from the injury. The times weren't all that aggressive but enough to be a decent test. 6M tempo. First 4 miles @ 5:28 and the last 2M @5:16. Each of the first four mile was 5:24 or better. Felt pretty easy. The last two were in 5:14 and 5:10. When I finished I felt tested but certinaly not exhausted which was great. Absolutely no residual pain or soreness of even stiffness in the calf. Maybe I've turned the corner.

Brooks Launch Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.504.004.000.0052.50
Brooks Ravenna #1 Miles: 42.00Brooks Launch Miles: 10.50
Weight: 0.00
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