Sean's Running Blog

Week starting Dec 26, 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
57.750.004.000.0061.75
Brooks Ravenna #5 Yellow Miles: 20.50ST4 Yellow #2 Miles: 10.75Brooks Ravenna #6 Miles: 30.50
Weight: 0.00
Mon, Dec 27, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Brooks Ravenna #5 Yellow Miles: 10.25
Weight: 0.00
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Tue, Dec 28, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Brooks Ravenna #5 Yellow Miles: 10.25
Weight: 0.00
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Wed, Dec 29, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.004.000.0010.75

I called my coach this morning for the next set of workouts and he suggested I do one in the Dempsey Indoor as it has been open all week. Our family plans worked out in such a way to permit this so off we went. After a 2.5 mile warmup I jumped into the workout: 8x800 alternating between 2:21 and 2:24 on 2:30 rest.

2:21, 2:24, 2:21, 2:25, 2:21, 2:25, 2:23, 2:24.

Considering how overweight I am and the two visits to the restroom during two of my rest breaks, I was pretty pleased with how things went. It was great to be back in the Indoor again.

ST4 Yellow #2 Miles: 10.75
Weight: 0.00
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Thu, Dec 30, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles along the Lake Washington trail in Bellevue was all I had time for before heading out to Eastern Washington for the holiday. It was too icy to run in Snoqualmie so I went to the lowlands. Chilly but gorgeous sunshine.

Brooks Ravenna #6 Miles: 9.00
Weight: 0.00
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Fri, Dec 31, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

I am in Pasco, WA for the rest of the weekend enjoying time with relatives. The weather has been pure sunshine. The only downer is that it's frigid cold. 15 degrees was the temp this morning. The plan was to go to the rifle range with a bunch of peeps so I decided to run from the house to the range...more than 13 miles away. I was a little nervous in that getting stranded in those temperatures can be a big bummer, but all went well. It was a beautiful albeit chilly run. A workout tomorrow is looking doubtful in this weather.

Brooks Ravenna #6 Miles: 13.50
Weight: 0.00
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Sat, Jan 01, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

The idea this morning was to do a tempo run. That was until I woke up and it was 13 degrees outside. So I just went for an 8-mile run and called it good.

Brooks Ravenna #6 Miles: 8.00
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.750.004.000.0061.75
Brooks Ravenna #5 Yellow Miles: 20.50ST4 Yellow #2 Miles: 10.75Brooks Ravenna #6 Miles: 30.50
Weight: 0.00
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