Sean's Running Blog

December 21, 2024

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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
Sat, Jan 03, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.008.000.0012.50

Today was my second workout back and first workout with other people in months. It felt great. It was an 8 mile tempo run along the Samammish River Trail in Redmond. The four miles out were at 5:04 and the four miles back -- into the wind -- were 5:15s. Considering how hard 5:22s were for six mile on Wednesday, i was very happy with today's workout. It makes a world of difference running with others.

Brooks ST3 Racer Miles: 9.25Brooks Infinity Miles: 3.25
Weight: 0.00
Comments
From ryan on Sun, Jan 04, 2009 at 16:20:03

nice workout. you seem to run so well and you don't run 100+ mile weeks like some guys try to. keep it up. i am a big believer in quality workouts over quantity.

From Sean Sundwall on Mon, Jan 05, 2009 at 18:14:02

mileage is good but often overrated. Mileage greatly increases the chance of injury because you don't give your body time to rest. Being hurt doesn nothing to improve your times. It about finding the right balance for the individual

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