Sean's Running Blog

Week starting Dec 23, 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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
44.00	0.00	10.00	0.00	54.00

Weight: 0.00

Mon, Dec 24, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.30	0.00	0.00	0.00	10.30

Cruised down the forest path from my house to the Preston trail. The recent rains have made it very muddy so it was slow going despite being downhill. I ran over to the Falls again and there was way more water coming off the Falls than on Saturday.

I turned around and followed the path to Alice Lake road and took that to Alice Lake. I had never been to the lake or on that road despite the fact it's less than a mile from my house. The road is incredibly steep and I was really huffing and puffing by the time I got to the top. But it was another gorgeous run.

Weight: 0.00

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Tue, Dec 25, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

I managed to sneak in a quick run this morning after the kids opened their presents and before we headed to my sister's for brunch.

I did some more exploring which turned into a very hilly but gorgeous run. Most of it was spent on trails and other non-cement surfaces which was nice.

We had a great Christmas.

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Wed, Dec 26, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

An easy 10 miles in light snow conditions which was wonderful.

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Fri, Dec 28, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

35 degrees and raining this morning during the run. I would have much preferred 30 degrees and snow. Oh well. It's winter in Seattle.

Weight: 0.00

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Sat, Dec 29, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.70	0.00	10.00	0.00	14.70

I hooked up with the other two Oly Trials guys from the state and we did a 10-,ile tempo run after a 3-mile warmup. It was 36 degrees and pouring rain most of the run around the very popular Green Lake path. The first 7 miles were at 5:22 pace and then we were supposed to run the last three miles at between 5:10 and 5:15. Actuals were as follows:

5:24

5:28

5:20

5:15

5:22

5:21

5:16

5:15

5:18

5:15

I learned that the first thing you lose after taking even a short time off is your speed. But it felt good to run hard again even though it was probably too much, too fast, too soon. I'll know more in the morning.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
44.00	0.00	10.00	0.00	54.00

Weight: 0.00

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