Sean's Running Blog

Steilacoom 15 Miler

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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.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

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
3192.00136.45182.0389.843600.32
Adidas Super Nova Miles: 196.75Brooks ST3 Racer Miles: 115.00Brooks Infinity Miles: 180.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

I love winter. I waited most of the day to run hoping the 30mph sustained winds would die down...they didn't. Gusts were above 60. Temps were reasonably mild though and I didn't need the jacket or stocking cap I brought along.

Most of the miles were on bark trails which was very gentle on the legs and kept me in the trees somewhat protected from the wind. It was a beautiful afternoon to run. It was me, the wind and the deer.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles through the neighborhood. Incredibly, there was no rain or wind for the entirety of my run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

A lovely, dry evening run. Big storm tomorrow though. Not looking forward to high winds and pouring rain but that's the life of a runner.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Snuck in 10 miles during a break in the weather. Almost avoided the rain altogether. The last three miles were a soaker but I did find a new place for me to run near work called the Redmond Watershed. I've great things about it and can't wait to explore the miles of trails.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.004.000.0013.30

5 mile warmup at 6:40 pace then four miles around the track in cutdown format. Mile 1 at 5:18, Mile 2 at 5:06, Mile 3 at 5:02 and the last mile at 5:01. I was supposed to go 5:14, 5:06, 4:58 and 4:50. It was pretty blustery out and going fast early didn't help so I missed the last mile badly.

I then ran a 4.3 mile cool down. It rained, snowed and was sunny during that 4.3 miles. Crazy weather.

Weight: 0.00
Comments
From Logan on Sat, Jan 05, 2008 at 18:02:33

Nice workout today!

From mountainman on Sat, Jan 05, 2008 at 18:39:39

Hey Man,

I used to live in Poulsbo. I am actually sitting here in Germany watching the Seahawks game...Which btw we are winning. Anyway...long story short...I used to be fast like you but not anymore....I would like to be but I am having trouble with time management and etc. any advice?

Keep up your great running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A very windy but mild morning in Las Vegas. Business brings me to Sin City, a place I loath. One great thing about Vegas is it's streets are on that Utah-like grid system. So I took off away from the Strip and ran an 8-mile square.

Felt pretty good after a difficult workout yesterday. I'm still bugged about missing the last mile split so badly. I was supposed to do the workout with the two other Trials guys from the area at the UW indoor facility. It would have been nice to see if doing it inside without the wind and doing it with two fast guys would have helped. But I walked away tired and healthy, usually two good things after a workout.

Hit 75 miles for the week which is the highest I've been since before the Trials. Hoping to be in the mid-80s this coming week.

Talked to my coach breifly about 2008 and I think I'm going to run the Eugene Half marathon in early May. It's a fast course, it's my old hometown, and I need to redeem myself after a disappointing finish in the full last April.

I would love to see others from the blog join me for the half or full. Both are pretty quick courses.

Oh...and Paul, the Seahawks are going to walk away from Green Bay with a win on Saturday. Seahawks 20 - Packers 17

Weight: 0.00
Comments
From Logan on Sun, Jan 06, 2008 at 22:13:17

You are brave to call out Paul and his Packers!

From Paul Petersen on Sun, Jan 06, 2008 at 23:26:48

"We want the ball, and we're going to score" -- Matt Hasselbeck.

I'll just leave it with that.

From Sean on Mon, Jan 07, 2008 at 14:08:14

to be clear, Hasselbeck threw the game-winning touchdown...it just happened to be to the wrong guy. Forecast is for snow. I'm taking my two boys to the game. Can't wait.

From Paul Petersen on Mon, Jan 07, 2008 at 14:17:10

I just saw that you got tickets. I'm totally jealous. Although I have ran in Wisconsin, I have never been to Lambeau Field. Frankly, the latter will be better than the former. I'll have be content to sit at home and eat bratwurst in my basement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Perfect weather for a run in Las Vegas this morning. 45 degrees and calm winds. Ran a ten-mile loop (6:42s) around the airport. Bad part was it was all on concrete instead of blacktop but it kept me away from the strip and the traffic associated with that.

Just got airline and game tickets for the Packers/Seahawks. Excited to take my boys and dad to that game in historic Lambeau field. Go Seahawks.

Looking forward to running in Wisconsin...a state I haven't yet run in.

Weight: 0.00
Comments
From Dale A Sundwall on Thu, Jan 10, 2008 at 12:08:14

Don't you remember Oshkosh 2 years ago? That was in Wisconsin last time I checked. You ran 2 - 6 mile loops, quicker than I could complete my 6 miles. P.S. I didn't tell you yet, but I'm a Packers fan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran from work through Marymoor Park to the Sammamish River Trail up to Woodinville and then back to Redmond. A tad chilly but dry making it a near-perfect stroll through nature.

I'm really enjoying the Adidas trainers I got. They are soft, but with ample support and a snug fit. It will be interesting to see how long they last.

Go Hawks!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.0011.00

Went to the Dempsey Indoor Track at the University of Washington for a workout with my coach and a few other guys.

Workout: 5x 400m/400m/800m with 2:00 rest after the quarters and 3:30 rest after the 800m. Target times were :66 for the 400m and 2:20 for the 800m.

This was my first short-speed workout since before St. George and it showed. I hit or bettered the splits except for the last 800 which came in at 2:23. I was very tight and could really feel the muscles work and hurt in different ways than they had most recently.

One of my goals is to get quicker and focus on shorter distances where I am notoriously slow. It will be an interesting process.

 

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.750.000.000.0015.75

Ran from work in Redmond to a doctor's appointment in Bellevue and then back to work. Almost 8 miles each way. 6:38s out and 6:32s back. Felt really good especially considering how awful i felt during and after my speed workout last night. I'm sure the doctor was thrilled that I was stinky and sweaty.

The best part is that the rain held off until I walked in the office door and then it poured. When I came out the rain stopped and didn't start until I was a hundred yards from work.

Off to Green Bay tonight. Go Hawks!

Here's a scene you'll see a lot of on Saturday:

Brett Favre

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

After a sleepless red eye from Seattle to Minneapolis, I managed to get a couple of hours of rest at my parents house before heading out for a frigid run.

19 degrees at 11am with the wind chill in the low single digits. The good news is that everything stayed warm except my nose and face. I learned to appreciate running in rain and the upper 30s. Running in this stuff every day for four months would be the end of me.

I saw zero people over the entire 11.5 miles (6:38 pace). People in MN are smarter than I thought I guess. What fool would be out this cold.

My parents have a temperature guage at their house that shows the record high and record low at their house since they moved here 2.5 years ago. -19 was the low and 101 was the high. That is crazy. It reminds me of why I like Seattle so much.

Off to Green Bay first thing in the morning. Go Hawks!

Weight: 0.00
Comments
From Dale on Fri, Jan 11, 2008 at 17:22:25

Amen to the weather comments. Makes you appreciate the days when you get to run in cold horizontal rain and face the stiff 30 MPH wind gusts, all so you can return home afterwards where the power's been knocked out by the storm. Oh wait...I guess we get our share. And now tornadoes??? Like earthquakes and volcanoes and windstorms weren't enough???

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Woke up this morning at 6:30 to go for a run and after a mile and a half running in a temperature of 11 and a wind chill of 4 (not including the wind chill created from running itself) I called it quits.

I gave it another go this afternoon before heading to the airport and the balmy 22 degree weather was much more to my liking although still freezing. I ran at 6:28 pace which of course added to an already noticeable wind chill factor. I have gained a respect for people who train hard in the winter in environements like Minnesota.

And as for the Seahawks game, while we got totally outplayed, it was an awesome experience to see such an historic game at Lambeau field amid a blizzard. I hope the Packers make it all the way to the Super Bowl.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Back in Seattle after a long and enjoyable weekend in the bitter cold of the midwest. I woke up this morning to clear skies, 34 degrees and no wind. I felt like I was in Florida. Did my patented 10-mile stroll through the neighborhood. Uneventful as I like it to be. The occasional patch of ice kept me awake enough to remember most of the run. Finished by 7:15 which in Seattle this time of year still means almost complete darkness. But in the summer when it's llight until 10:30 at night, it's easy to forget the short winter days here in the north.

Hoping to get another 6-8 miles in tonight.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

Well...I had every intention of running yesterday evening but a freak snowstorm pounded our area with 4-6 inches of snow. My car got stuck on the way home and by the time I got home, it was late and the road conditions had worsened.

So I woke up early this morning and drove to work in the lowlands and got a good 11 miles in this morning. It was still slick but I ran on the gravel trail that runs the length of Lake Sammamish. Gravel is great for frosty mornings. Ran an easy 6:25 pace. I will attempt again to get in another 6 or so tonight.

 

PM

I sure tried to get another 6 miles in but the snow didn't melt and the roads were icier than ever. So I tried a gravel trail near my house and it was so dark I got spooked realizing that if I got eaten, they wouldn't find my body for days. So I went to the high school track thinking the snow would be melted there but it's a red track not a black one so the snow was still four inches deep. I ran anyway. I learned that running in that much snow takes a lot of effort, more than it was worth so i called it quits after 13 laps. It was cool seeing the patterns my foot prints made after 13 laps around the track. Mine were the only prints.  

Weight: 0.00
Comments
From Susan on Wed, Jan 16, 2008 at 22:27:47

about the getting eaten part... you should get some ID to wear.. Good idea!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.0012.00

Another Winter Wednesday meant another workout at the Dempsey Indoor facility at UW. Well, it was supposed to be. Some overzealous building maintenance guy decided to play cop and kicked our small group out of the facility for no apparent reason. Fortunately I had half of my workout done already. The second half was spent freezing to death at the Husky Stadium track which is immediately adjacent to the indoor facility. I would have dressed differently had I known i would be running outside.

After a 3-mile warmup, I ran 6x800m at 2:17-2:18 with 3:30 rest between each 800m. The only one I missed was the last one and that may have had more to do with freezing to death than being fatigued. Going from 65 degrees indoors to 35 outdoors made for a tough adjustment. But all in all I felt good.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A nice pre-dawn run along the gravel East Lake Sammamish Trail. I saw exactly two people. One with a dog and one with cross country ski poles. It was 37 degrees according to the sign I passed but I wore running pants anyway because all the moisture on the ground made it feel colder. I probably could have gone without.

I had no residual soreness or tightness from last nights workout. Feeling good and getting excited about Del Sol.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

This morning's run was supposed to be 12 miles but shortened to 9 after getting tired of battling the icy roads. Rather than enjoying the peace of the pre-dawn morning, I spent each second dodging slick patches on the roads. I was planning on a double today anyway so I'll run another 8-10 this evening from work where it's warmer and not a spot of ice in sight.

8 twilight miles this evening under crisp clear skies. I went along the East Lake Sammamish gravel trail. Big tempo run tomorrow with a few other guys so I took it real easy this evening.  

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.006.500.0012.00

Ran a tempo run around Green Lake this morning with a few guys from the club. Did 6.5 at 5:20 pace. It was a bit chilly and blustery but no rain. Planning on an easy 16-18 tomorrow which will put me in the mid-90s for the the week...the first time I've been at that mileage since before SGM.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Went for an easy 16 miler this afternoon under partly cloudy skies and temps in the upper 30s. It's my longest single run since Saturday, September 22nd, which was my final long run leading up to SGM. While the run was easy, I recognized the need to get back into the mode of running one 18-22 miler each week. There's a strength, mental and physical, that comes with the longer runs.

With the mileage today, I ended the week with 94 miles, the longest since the week of September 10th when I ran 95. It was also my third longest mileage week ever. I plan to be in this mid 90s to low 100s range leading up to the Eugene Half Marathon in early May.  

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

32 degrees and crystal clear blue skies. Ran an out-and-back along the Sammamish River Trail and it was just gorgeous. 32 degrees and sun feels so much warmer than 32 degrees and cloudy. I'm sure there's a scientific reason for that. Covered the 12 miles in 6:44 pace.

PM--7 miles

28 degrees; 19 wind chill. A crisp but glorious, clear moonlit night. We're supposed to have four more days of cool but sunny skies. That is a big deal for a Seattle January.

 

Weight: 0.00
Comments
From Logan on Tue, Jan 22, 2008 at 09:31:30

Nice work so far this week. Del Sol is going to be a lot of fun!

From Sean on Tue, Jan 22, 2008 at 12:03:04

Indeed. Relays are a lot of fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

30 degrees, light breeze and not a cloud in the sky. Two gorgeous days in a row and it's not even June yet.

Today was one of those days where I didn't want to run. I ran because my schedule says I was supposed to. It was also one of those days where I just didn't "have it." I ran 6:43s but just felt tired the whole time and kept wishing I was a couple miles closer to the end. Oh well. there are always going to be days like this.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

Tough workout today. I had to do it alone due to scheduling issues so I headed up to the Redmond High School and used their track. It's inferior in every way to our high schools track but it's oval and it's presumably 400m in length. Oh...and it's 5 minutes from work.

The workout was 6x1000m @ 3:00-3:02 with 3 minutes rest between each rep. I hit 3:04, 3:00, 3:01, 3:02, 3:02 3:03. After the fourth rep, I wanted to quit in a bad way. The only reason I didn't was I couldn't live with myself if I skipped a third of my workout.

After finishing the fifth rep, I was bound to quit. But then the phrase "leave it all on the track" kept entering my mind as I was doing the 3-minute rest jog. Then I thought about having to tell my coach I quit a rep early and then there's you guys. This accountability thing works.

Anyway, I wish I could have done the reps faster or at least felt slightly less tired afterward but oh well. I left it all on the track today.

Weight: 0.00
Comments
From Paul Petersen on Wed, Jan 23, 2008 at 21:05:51

Nice job!

From wheakory on Wed, Jan 23, 2008 at 23:21:42

Nice work, and showing great determination.

This attitude is why you made the Olympic trials. Very impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.750.000.000.0018.75

A.M. First 5am run in a while. 33 degrees under clear skies with sustained winds of 24 mph and gusts to 39. Not at all unusual for my neighborhood in the winter. First three miles were into the wind and all near 7:30s. Finished averaging 6:57s. It was a very peaceful run with very little traffic. More deer and elk than cars. Hoping to get another 8-10 in later today if time allows.  

PM

Ran out and back on the Sammamish River Trail. Felt great. Sun was setting and cool tempertures ruled but it was the fourth day of pure sunny skies in a row. One more tomorrow and then snow for the weekend.  

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

26 degrees and yet another glorious morning of clear skies. I enjoyed it because tomorrow brings snow. Ran the 11 miles in exactly 1:17. 20-22 miles tomorrow and then resting on Sunday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.007.50

Today was one of those running days from hell. I had a 20-22 miler planned with a speed workout built in to the front side. I was to do 5x1mile cutdowns starting at 5:02 dropping three seconds per mile finishing at 4:50. I felt great during the first two mile repeats but halfway into the third my bowels were screaming. I jumped the fence to take care of business and then came right back on the track to finish up the workout. But everytime I started running fast my stomach and bowels just wouldn't have anything to do with it. It's too bad because I felt pretty good despite 35 degrees and pouring rain. So I decided to bag the rest of the workout and just run the rest of the mileage. Well, for the first time ever, I couldn't even do that. It was the weirdest thing. Oh well.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Tried to get in a speed workout this afternoon but the track was buried in snow. So I just ran 12 miles instead, most of it falling snow. It was gorgeous.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.002.0015.50

Another disappointing speed workout. I was supposed to do 2x1500m @ 4:21 but wound up with a 4:29 and ridiculous 4:38. It was pretty windy but I highly doubt it was that windy. I'm really struggling with the speed stuff right now to the point that its put a damper on my excitement about building up to consistent triple-digit mileage.

7 easy miles this evening.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

Weird morning where even the slightest change in elevation meant the difference between running in slick slush or bare wet pavement. I've learned that even the best headlamp can't really help in situations like this because the slush is the same color as the pavement.

We've been pounded with snow for four straight days which is fairly unusual even for the foothills of Western Washington. It's made the running less enjoyable but perseverance will make me stronger I guess. Or at least wetter and colder.

Weight: 0.00
Comments
From JeffC on Wed, Jan 30, 2008 at 11:11:57

Perseverance will make you stronger and wetter and colder! Way to persevere through some nasty conditions!

From wheakory on Wed, Jan 30, 2008 at 19:36:35

My thoughts exactly that "perseverance will make us strong". Nice run. The packed snow here in Idaho is becoming a everyday run now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I set a new PR today. A PR for monotony. I was all dressed to go for a run and when I stepped out the door it was 34 degrees and snowing hard. Nothing was sticking to the ground but I was going to get really wet and really cold so I ran 12 miles on the treadmill at home. That is a treadmill mileage PR of at least four miles and only the third time in three years I've used our treadmill at home. I was able to throw on some music but I was admitedly bored. At least I was warm...really warm.

Overall pace was 6:40. To keep myself from complete insanity, I would play with the speed buttons to try and hit certain artificial times at various lengths. Oh the things we do to stay in good shape.

Another three miles tonight on the treadmill. I started to feel some pain in my left IT band so I quit. I had planned on six. I'll have to see how things feel in the morning during my 12-mile run outside.

Weight: 0.00
Comments
From Lybi on Thu, Jan 31, 2008 at 13:43:48

Congratulations on your most monotonous run ever. Hope it stands for a long time! Great job as always, Sean.

From wheakory on Thu, Jan 31, 2008 at 13:57:10

Nice Job. It takes dedication to go that far on a treadmill. My PR is 16 miles and the only thing that help me from going completely insane was watching a movie while trotting on the treadmill.

What kind of treadmill do you have?

From Dave Holt on Thu, Jan 31, 2008 at 15:33:03

Good job Sean. I think all of us are pretty much ready for the winter to end!

From George on Sat, Feb 02, 2008 at 21:39:59

I recommend action flicks like "Crouching Tiger, Hidden Dragon." They have gotten me through 20 on the mill, and worse - 3 hours emulating Pikes grades. (okay there was a break for the movie change)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A glorious day for running. 38 degrees and overcast. Not a drop of rain or snow for the entire run. I'm doing something really crazy this summer: putting on a 10k and 5k. Yes, race director will be my job even though I've had people I'm crazy. So I ran from my house down to the course to make sure both courses were close enough in distance to have them measured for real for USATF certification.

I mentioned I was having IT band trouble on the treadmill last night. I was fine during my run today but it's kind of bothering me this afternoon. I talked to my PT and he said that treadmills *can* cause some people problems because they change the mechanic of your run because you are pushing off of a moving surface. It will be a while before I use a treadmill again.

I'm headed to Amsterdam on business all next week. There is supposedly a Central Park-like park right next to my hotel so hopefully I can run there and avoid the treadmill.

Weight: 0.00
Comments
From Dale on Fri, Feb 01, 2008 at 20:01:57

Cool. When's the race you're putting on? Maybe the other WA bloggers can converge and run it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.100.000.000.0020.10

First 20-mile run since before SGM. 34 degrees with snow flurries when I started. 39 and sunny by the time I finished. It was a gorgeous morning. I'm still mildly concerned about the left IT band. It doesn't hurt during the runs but gives me some discomfort afterward. I'll know more after my speed workout on Monday.

Weight: 0.00
Comments
From Dad on Mon, Feb 04, 2008 at 00:02:58

Way to tough out a difficult week, Sean! I'd stretch that ITB, not 2-3 times a day but 50X/day if possible. Are you staying at the Marriott? We were there in June, and that is a huge park with miles of running trails. You'll love it there, weather permitting. Have a great and safe trip. Keep us updated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

Finally had a good speed workout. It was an 8-mile tempo run with cutdowns. Started at 5:34s and then every two miles dropped 8 seconds per mile. I hit :30, :32, :26, :25, :16, :17, :09 and then finished hard with a 4:58. The only bad part was I had to jump on a plane two hours later and spend 11 hours flying to Amsterdam. I'm headed out now for a run in the rainy gusty weather. Feels like home.

Weight: 0.00
Comments
From Benn on Tue, Feb 05, 2008 at 08:28:24

dude if I was able to even get close to a 5:30 mile, let alone finish with a sub 5:00 and then "HAVE" to get on a plane to the NETHERLANDS, I think that'd be like a dream come true! That must be so cool to fly around the world! If FRB ever needs a PR rep to fly to Singapore or London, or even Alberta, I'm your man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.000.000.0012.90

48 degrees and pouring rain for my first run in Amsterdam. Vondelpark is a quarter mile from my hotel and it's 2 miles around the park. So Saturday's long run should be pretty familiar after 10-12 laps. Felt really good considering i have no idea what day it is. 6:26 pace throughout the run. I have to admit running in the rain felt nice. Hope the clothes dry out in time for the next run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.400.000.000.0019.40

Couldn't sleep from 2am on so I broke our Google maps and charted a run. Found a wonderful 6 mile loop which I did twice. It's still really windy here but the temperature was a balmy 50 degrees and no rain. Yippee.

It was cool looking at my Garmin and seeing the elevation was -17. Nothing like running below sea level. Full day of work ahead and then hoping to get 6-8 more in this evening.

By the way, the sun doesn't rise here until 8:15 and with the clouds, it's not really light until 8:30-8:45. I thought Seattle was bad. It gets dark around 5:15. So very short days here in the far north.

 

7 more miles this evening. I need to get a good meal in my belly and then sleep like there was no tomorrow.

Weight: 0.00
Comments
From Dad on Wed, Feb 06, 2008 at 00:38:50

It takes a while for your internal clock to catch up. Curious about the shorter days, as Amsterdam is hardly the "far north". That would be Lulea, Sweden where I spent a year, and saw the sun rise at 1030am and set at 230pm in the winter, and never set during the summer. Keep up your great training, but be careful to not overdo, especially during the catchup.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.251.000.000.0019.25

34 degrees and partly cloudy at 5:30 this morning. A beautiful morning for a run around Amsterdam. It helped that I got a good night sleep for the first time since Sunday.

Ran another 6.75 miles this evening before darkness set in. Ran one of the miles in 5:10 because I was anxious to get back and eat dinner.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.004.300.0010.50

Fartlek workout this morning in Vonderspark as part of a 10.5 mile run. 4x5:30 hard with 3:00 jog between each rep.

It was cold this morning even though it was sunny. That plus the breeze and feeling a bit under the weather had me feeling pretty dubious about the workout. I left it all on the track today though and all things considered, did OK. Here's what I did for each 5:30 rep. To be honest, the way I felt, I was expecting to maybe do only a mile in the 5:30 time.

Rep 1 – 1.08 miles (5:07)

Rep 2 – 1.07 miles (5:09)

Rep 3 – 1.08 miles (5:05)

Rep 4 – 1.07 miles (5:08)

Long 20-22 miler tomorrow to conclude what will be about 84 miles run during my stay in Amsterdam. Then I get to sit on a plane for 11 hours on Sunday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Longest run in a long time. Still feeling quite a bit of congestion in my chest but my legs felt great. 22 miles at about 6:49 pace. It was 36 degrees at the start and 50 at the end so the jacket became a burden as time went on.

I decided to make my last run in Amsterdam a tour of the city so I went all over before finishing up with three laps around my new home: Vondelpark.

Here's a link to the course I ran. This is a beautiful city complimented by another gorgeous day of weather. Long flight home tomorrow.

http://www.toporoute.com/cgi-bin/getSavedRoute.cgi?routeKey=GSLOJTKOKNYPBCE

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Back in Seattle. Easy run this morning. Nice to be back.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.005.000.0011.00

Speed workout today at the Redmond High School track. I was supposed to do it at the UW Indoor track last night but had other commitments. So I had to brave the workout alone yet again. Last winter I was able to do almost every weekday workout with a group of guys which really helped. This year so far I've only been able to run with the other guys once.

I beat the rain today but didn't beat the wind. The track is on a ridge and fairly exposed to the wind. So it was breezy and even gusty at moments but I battled through.

 

The workout was 8x1000m @3:00 with 2:00 rest between each. Results:

#1 – 3:02

#2 – 3:01

#3 – 3:01

#4 – 3:03

#5 – 3:04

#6 – 3:03

#7 – 3:03

#8 – 3:02

Considering the conditions and that I still haven't kicked my cold, I was very happy with the workout. By rep four I was ready to quit. My bowels continue to give me troubles during the faster workouts. After laps four, five and six I spent my two minutes rest in the porto potty. The good news is that I came out each time telling myself that I had one more in me. By the time I finished rep seven I figured I might as well finish the workout. So I was really happy that I stuck it out and finished strong.

Weight: 0.00
Comments
From Dad on Wed, Feb 13, 2008 at 00:57:41

Way to tough it out again, Son! I've really enjoyed following your progress this way. Be careful, though....don't get beind the energy curve or you may end up with a serious respiratory infection or, worse, chronic fatigue. Be smart!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Cool but gorgeous morning. Four straight days of sunshine and mid-50s slated for Seattle.

8 more miles in the evening

Weight: 0.00
Comments
From jtshad on Wed, Feb 13, 2008 at 16:55:55

Is "sinshine" something better than sunshine? :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Woke up at 3:30 and couldn't sleep. So I bolted out the door at about 4am for a chilly 12-mile run. The temp was 26 which meant putting on my running pants. It took me a few miles to get warmed up but it was a very dark and enjoyable run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy run in the cold and clear skies of a gorgeous February morning. Sunny all weekend which makes for a nice 22-miler tomorrow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.1013.000.000.0024.10

24 miles marked my longest training run ever. I threw in a weird 13-mile tempo run in the middle. Did six warmup miles followed by 9 miles at 6:00 pace. I can't remember ever doing a 6:00 mile intentionally. It was just fast enough that I had to pay attention but slow enough that it felt pretty easy still. Then the next three miles were at 5:20 pace. I added an extra mile for good measure so i had four at true marathon pace. The last four were definitely harder. I've always found it difficult to start "slow" and then pick up the pace deep into a run. It's nice to know I could roll out of bed just about any day and throw down a sub-2:40 marathon.

Averaged 6:11 for the 24 miles. I'm tired but felt good during the run. the weather was perfect. Mostly cloudy and low 40s.

Here's my route: http://www.toporoute.com/cgi-bin/getSavedRoute.cgi?routeKey=FAIYMVMNLEIWPUC

 

Mile

Split

1

6:27

2

6:20

3

6:42

4

6:28

5

6:44

6

6:43

7

6:00

8

5:58

9

5:57

10

5:56

11

5:59

12

5:53

13

5:52

14

5:58

15

5:57

16

5:19

17

5:18

18

5:20

19

5:25

20

6:53

21

6:40

22

6:54

23

6:48

24

6:56

Weight: 0.00
Comments
From Little Bad Legs on Sat, Feb 16, 2008 at 17:15:00

Wow! Nice work! That's incredible paceing. Were you planning on 24 miles total?

From Sean on Sun, Feb 17, 2008 at 10:25:46

I was. I wanted to get my mileage in the 90s for the week so I needed a couple extra to put me over the top. Probably a lame reason to do it but I'm glad I did.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

I'm in San Francisco for the week. I was supposed to do a track workout this afternoon after arriving in SF. I was going to do it at Kezer Stadium which is where the 49ers used to play a very long time ago. But the track was all locked up so I just kept running and found myself at the presidio with a stunning view of the GG bridge. The return trip was full of crazy steep uphills and downhills. I think I went faster up than I did down.

I'll have to do the workout tomorrow along the Embarcadero. It's mostly flat. Once you get there.

Weight: 0.00
Comments
From jtshad on Tue, Feb 19, 2008 at 11:19:05

Sorry to hear you won't be joining us at the Del Sol Relay. Was looking forward to meeting you and running with you. Hope nothing is wrong...

BTW, very impressive 24 mile run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Lovely morning for a run along the Bay. Hoping to get another 8 or so in tonight.

Evening-- It was pouring in SF and lots of traffic so I reluctantly hit the treadmill in the hotel. At least I got to watch ESPN while running. 6 miles is doable.

Weight: 0.00
Comments
From steve ashbaker on Tue, Feb 19, 2008 at 19:51:29

I hear you won't be able to make to the relay. I wish there was a way for you to come as we could really use you on our team Sean.

From James on Tue, Feb 19, 2008 at 19:59:40

I never heard why you couldn't make it? Maybe you can join us for WBR instead, it is a much better relay.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Workout: 4 mile warmup followed by 4 miles at 5:15 pace. Four mile cool down.

Results: 5:10, 5:10, 5:11, 5:14. Felt pretty strong this morning despite minimal sleep. The headwind on the final mile got to me but still nailed the workout. Good tune up for my 15M race on Saturday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

8 on the treadmill this morning. It was pouring outside and I didn't bring the right clothes for it. Hoping to get another 12 in tonight outside.

Another 12 this evening on a gorgeous run from my hotel to the GG Bridge and back. Ran along the Embarcadero and the path leading to the bridge.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six on the treadmill this morning resting up for tomorrow's 15M race.

Weight: 0.00
Race: Steilacoom 15 Miler (15 Miles) 01:18:30, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.0015.000.0017.50

Today was my first race of the new year and I needed it in a big way. A couple months of crappy weather, traveling, and too many sub-par workouts had me wondering what kind of shape I was in mentally and physically. I got good answers to both of those today.

The Steilacoom races are a series of races in Tacoma that start in January and end in March and serve a prep for people getting into shape for the spring and summer races. They do "Ks" and "Ms" increasing from 5 to 10 to 15 to 20. Today was the 15s. I chose to run the miles instead of the kilometers.

I ran this race last year and won it in the last mile in a time of 1:20:17. That was in 38 degree weather with pouring down rain.

Today was glorious. Low 40s at race time but clear blue skies, something not super common in these parts this time of year.

The only downside to this year's race is that the men's field was not very strong and I knew I would be running alone. Oh well, I train alone most of the time which proved to really pay off in this race.

The course starts on the track at Steilacoom High School. After about 300 meters around the track you exit the facility and begin winding through neighborhoods on your way to the Fort Lewis Army Base where my dad served for four years when I was a young lad.

My game plan was to take the first two miles in 5:20s and then go 5:15s from there.

Mile one was short just like it was last year. I'm not sure why it's so hard for race directors to get mile markers right. they spend time and money to certify courses and then get all lax on the mile markers. But by Mile 2, and each mile thereafter, the markers and my watch were always within 1/100th of a mile.

The first three miles are rolling with a net elevation gain particularly in Miles 2 and 3. Right after the three marker there is a short but steep downhill where you give it all back. Fortunately, I remembered that this part of the course was coming because Mile 3 was a 5:28 and I wanted to get back as much as I could on the downhill. Mile 4 came in at 5:10 so i was right back on track.

Miles 4-11 I really settled in and got into a terrific rythmn, and hitting very consistent splits. Mile 12 is the inverse of Mile 4 which explains why that slowed down so much. But when I crested the hill I found i had a lot left in the tank. In fact, I finished the last three miles in 5:05 pace.

This was a huge confidence builder after a pretty disappointing series of workouts this winter. Not only did I win, but more importantly, I blew away my previous PR from a year ago on the same course and did it running entirely alone the whole race. The best part is that I feel like I could have easily done another 5 miles in 5:15 pace or better.

The 20-miler is coming up in mid March. I did the 20k race last year in prep for the Eugene Marathon. I'm not running Eugene this year so I may run the 20M and see if i can run it in 5:15 pace.

Mile

Mile Time

Cum. Time

1

5:18

5:18

2

5:20

10:38

3

5:28

16:06

4

5:10

21:26

5

5:13

26:29

6

5:13

31:42

7

5:08

36:51

8

5:13

42:04

9

5:12

47:16

10

5:13

52:30

11

5:16

57:46

12

5:27

1:03:14

13

5:08

1:08:22

14

5:11

1:13:33

15

4:57

1:18:30

 

Weight: 0.00
Comments
From James W on Sat, Feb 23, 2008 at 20:16:51

Congratulations on the big PR - looks like big things are to come for you. Do you have any marathons on your calendar right now?

From Dale on Sat, Feb 23, 2008 at 22:09:52

Good job on the solo PR and the deserved confidence booster. Now you can settle back into training knowing it's working...you're just getting all your bad runs out of the way in training, setting yourself up for some sweet racing!

From Lybi on Sun, Feb 24, 2008 at 00:48:41

Great time, Sean. Those last 3 miles are the most impressive part. Who runs a sub-5 min. mile at the end of a 15 mile race? Good luck finding other guys to run with you at that pace! Congrats on a great race.

From wheakory on Sun, Feb 24, 2008 at 02:24:16

You were smokin. Very nice run and consistent splits.

From MichelleL on Sun, Feb 24, 2008 at 10:40:21

I don't know, I think it is a toss up between the last three, and the strength in the middle (miles 5-12). Either way it was an excellent race and shows that winter training can pay off, even when your workouts appear to be suboptimal. Great job Sean!

From Dad on Sun, Feb 24, 2008 at 15:39:18

Unbelieavable, Sean. This report attests to your humility and pure intent. You truly have the heart of a lion and are extracting everything from your God given talent. Congratulations!

From Jody on Sun, Feb 24, 2008 at 16:47:17

Congrats on the PR! You ran an awesome race with a BIG finish!! Looks like a great year for you!

From Paul Petersen on Sun, Feb 24, 2008 at 17:55:35

Great job!

From jtshad on Mon, Feb 25, 2008 at 11:42:45

Great job, Sean. Look at that awesome last mile...4:57!!! Sorry we won't see you this weekend in AZ, but keep on runing hard.

From Cody on Mon, Feb 25, 2008 at 12:12:50

Awesome! Very impressive effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

Nice morning for a run. Mid 40s and overcast. I escaped the brief shower we had morning. While we're a long way from Summer, you can start to see the weather slowly starting to be more favorable more often.

Sunday's rest day was much needed after a hard effort on Saturday. I was bothered all day yesterday with a tender shin and limited flexibility. It took about five miles before the muscle got warm enough this morning to not inhibit my stride. I'll have to keep a close eye on it. So far, I can still run without major pain for inconvenience.

 

Had an hour this evening to runanother seven+ miles. Still some sorness in my shin.

Weight: 0.00
Comments
From JeffC on Tue, Feb 26, 2008 at 11:00:45

I can relate to your pain. Shin "tenderness" or splints as I like to call them where the thorn in my side for my first year running. I found that I could run through it if I cut out all the intense workouts and just ran easy to moderate runs. The fact that they warm up and the pain eases is a good sign that you don't have stress fractures. Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A stunning afternoon in Seattle. 60 degrees and sunshine couldn't keep me indoors over the lunch hour. I was going to run this morning but it was 30 degrees and with a sore and tight shin, I didn't want to press my luck.

So ran 12 miles along the East Lake Samammish Trail this afternoon. It's a gravel trail which my coach suggested to put a slightly lighter load on my leg to help my shin recover quicker.He also had me do extra stretched along the way. It is still tender but it feels a lot better. I was going to double tonight but I think I'll be satisfied with my 12 for the day and double again on Thursday and maybe Friday.

Weight: 0.00
Comments
From cgbooth23 on Tue, Feb 26, 2008 at 18:11:23

Do you know any of the Bean Family up that way... Doug, Trevor, Chris, Steve?? Good friends of mine, they live in the Sammamish area! also have a cousin who is the Principal of a local Middle School there, Justin Blasko!

Strong Running, sounds like some great weather for the SEattle area!

From Sean on Wed, Feb 27, 2008 at 21:28:18

I don't know any Beans. Sorry. Blasko doesn't ring a bell other. Issaquah and Samammish are in different school districts than where I am.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.255.000.000.0013.25

Gentle workout today given the race on Saturday. Three mile warmup followed by four miles at 5:40 then ne more mile at 5:20. Finished with a five mile cool down. Also did some four sets of 12 Plyos. Trying to get those calves stronger.

Shin is still a bit tight but the faster miles didn't seem to bother it any. It is getting progressively better. Looking back, I think it was my delayed and shortened cool down after my race the gave me the trouble.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.850.000.000.0019.85

Nice morning for a run despite the rain. It was actually a very fine mist. It was like getting sprayed with a water bottle.

I forgot to charge my Garmin overnight so I ran without it this morning wearing only a cheap wristwatch. So I knew my starting time and ending time but no mile splits which was actually refreshing.

It's nice also that the daylight is coming earlier and earlier in the morning. I only needed the headlamp for the first four miles.

Another 7.25 tonight.

Weight: 0.00
Comments
From Jon on Thu, Feb 28, 2008 at 13:14:53

Too bad daylight savings is next weekend, which will make you run in the dark again. Good for all the evening runners, bad for morning runners.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

So when I left on my run, it was sunny and 61 degrees and pretty breezy. By the end of my run, the temp was 58 degrees, thick overcast and threatening to pour rain. By the time I left the locker room, it was pouring rain outside. It's nice to miss the rain every once in a while.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.001.000.000.0018.00

I was going to do a 6-8 mile tempo run in the middle of my 18-20 miler today except after the first mile at a measly 5:40 I could not go any longer. I'm not sick per se, but I have been battling a croop. Today, it went to my chest and i had maybe 2/3 lung capacity which severely limits pushing any kind of decent pace. So I ran 6:45s just like a normal run. I took some inhaler but it didn't help much.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lungs are still clogged and the pace was quite slow this morning as I had a weird pain in my lower left leg so i took it easy and stopped two miles early. I'm wondering if it's my shoes. I just realized I have about 800 miles on this pair which is 300 more than I normally put on a pair of shoes. So they are going to be retired today and I will start using a newer pair.

Weight: 0.00
Comments
From JeffC on Tue, Mar 04, 2008 at 11:09:50

800 miles on a pair of shoes? WHOA! That is impressive! Mine would have been retired about 300 or 400 miles ago too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Shin is back to 100% but the left calf is not. I laid off the double yesterday to give it a rest and waited until things warmed out upside before running today. I ran the first mile very slowly..8:00 pace. The rest were at 7:00. Nothing hurt until Mile 6. I stopped to stretch and massage it every mile after it. I know I'm over compensating because my back hurts a bit now. I'm going to see my PT tomorrow morning. I'm supposed to do a cut-down tempo run tomorrow but I'm not so sure that will happen.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

It was below frezzing this morning so with my calf issues I decided to stay indoors and run six miles on the treadmill. No pain at all but I don't know if that's because the distance was far shorter than normal or because I was running on a moving surface.

I saw my PT this morning and he recommended cutting back this week and eliminating doubles and any speed work. That pain me but not as much as a full blown injury would. So I'm shooting for a mid-70s week with no hard training. I was probably do a light week anyway. Planning on running a 20k on March 22nd so I need to get healthy for that.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm done for the week. My PT and coach pled with me to hang it up for the week as I have strained my calf muscle. I guess i risk more by pushing it than by hanging it up for a few days and hitting it again on Monday. It pains me to back off but it's important. I will try and do some biking the rest of the week to keep me from going crazy.

Just "ran" 4 miles on the elliptical. That definitely works a different set of muscles. According to the machine I did the 4 miles in 35 minutes. Man, I thought a treadmill was boring.

Weight: 0.00
Comments
From Paul Petersen on Thu, Mar 06, 2008 at 10:11:08

That's a bummer. Get well.

From Superfly on Thu, Mar 06, 2008 at 10:31:33

Hope it feels better by Monday or sooner.

From JeffC on Thu, Mar 06, 2008 at 11:43:43

It's a bummer to hang it up for a few days. I was just writing about this today on my blog. Sometimes my mind wants to run when my body needs the rest. Don't go too crazy.....cross train like heck!

From James W on Thu, Mar 06, 2008 at 12:25:51

Been there, done that. Hope you recover quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another no run day. It's killing me. Taking away running is like taking away breakfast or breathing. Did 40 minutes and 10.1 miles on the stationary bike today. The last half I pushed my heart rate to the 130s trying to have some semblance of a workout. Monday I get to run again on a flat soft surface.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easing back into things after four days off to recover from my calf problems. Ran 8 miles this morning and felt great other than the normal aches and pains associated with running after taking a few days off. No pain. No soreness. No tightness. I'm not out of the woods yet but it's encouraging. I;ll try 10 tomorrow and then 12 Wednesday. Probably no speed work this week. I'd be very happy if I ended the week with mid-70s mileage and no aggravation to the calf or anywhere else.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles this morning along the lovely shores of Venice Beach in Santa Monica, CA. The weather is gorgeous. It was my first outdoor run in months that didn't involve a long sleeve shirt and gloves. I can't wait for June.

Zero problems in my calf. The shin problem has arisen again. Took me five miles before I could really extend the toe fully without significant resistance. I was able to soak it in the hot tub here for several minutes after the run and stretch it out really well. All these dings have screwed up my mechanic enough that my lower back hurts now, but not so much while i'm running. Turning 35 has brought with it some humbling physical realities.

 

 

Weight: 0.00
Comments
From Dale on Tue, Mar 11, 2008 at 10:22:00

Hey now, that's enough of that kind of talk! Maybe there are new realities, but think of all the accumulated wisdom and experience that comes along with it...the stuff that allows you to train smarter!

Plus, I see plenty of the under-30 blogger crowd dealing with their own physical issues....I'm sure you'll get it sorted out once you figure out why it happened in the first place. Good luck!

From JeffC on Tue, Mar 11, 2008 at 10:22:15

Just say it how it is Sean.....getting old sucks!

From Paul Petersen on Tue, Mar 11, 2008 at 10:35:37

My body started falling apart at age 25. If I have this many aches and pains now, I'm not looking forward to age 50.

From Sasha Pachev on Tue, Mar 11, 2008 at 11:24:05

I think the idea of falling apart as you get older is overrated. For some reason we expect to start falling apart after reaching a certain age, and because of that when something goes wrong we often first blame it on age. I suppose the age definitely starts coming into play after you are 50, but even then, it is better to forget about it and look directly at the actual cause of the problem.

From Paul Petersen on Tue, Mar 11, 2008 at 11:29:13

Actual cause = getting older

;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Ran 12 glorious miles this afternoon with a running teammate. Minor tightness in the right shin but nothing concerning. Calf continues to be fine.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

First cold and wet morning I've had to run in for a while. Only had time for 9 miles this morning. Hoping to get another 6 or so in tonight. Everything is feeling great.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Chilly but nice 12-miler this morning. Other than just being tired, all the body parts were in good shape. There's still a slight pain in my lower back but it only hurts when I'm not running. Probably 15-16 tomorrow with maybe a "slow" tempo run of 3-4 miles thrown in just to get my slow butt moving again.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0012.000.000.0015.00

42 degrees and a steady rain for the entire run this morning. But I was mostly able to ignore it because I was so focused on getting through by first speed workout in 10 days that the rain was barely a distraction.

Two mile warmup followed by 10 miles at 6:00 pace then two at 5:30 followed by a one-mile cool down.

Results:

1 7:14
2 6:45
3 5:57
4 6:00
5 5:57
6 5:55
7 5:55
8 5:59
9 5:52
10 5:56
11 5:50
12 5:52
13 5:21
14 5:23
15 6:48

I was very pleased at my pacing especially considering the conditions and the fact I was running alone. I was also exceedingly grateful that I had no tightness or soreness in any of the trouble spots. I only managed mid-60s mileage this week but I didn't want to push my luck. Should be back to mid 80s this week including a 20k race on Saturday.

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

I woke up this morning for my run and 30 seconds in had this weird pain in my knee that was crippling. I was fine when I walked but could do anything close to running. I was very disappointed as I've had trouble lately stringing together weeks of running without some kind of ding. I gave up this morning hoping to run later in the day, perhaps when it was a bit warmer. I managed to get 10+ miles in this evening without any problems. I hope it was a freak thing and nothing to be worried about long term. Still planning on a speed workout Wednesday at the UW indoor and then racing on Saturday in a 20k.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

40 degrees and raining when I started. Had the gloves, hat and jacket on. By Mile 7 it was sunny and had to be in the mid-50s and just gorgeous. Very typical early spring day. It's now raining again.

Everything seems to be coming together. Tomorrow will be a big test as I'm doing some 800m repeats.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Three miles prior to speed workout at UW Indoor Track.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Tried to test my hip and only one mile in I could barely walk.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Well, after 12 LONG days of no running, I was able to get six miles in today. Two in the morning and four this afternoon. I'll write a more detailed explanation of what happened, but in short, I badly strained my right hip and glute muscles and it has sidelined me for 12 days. But after way too many hours on the bike and the elliptical and five or six visits to the PT, I may actuallty be on the mend.

I did a mile around the track this morning before I started feeling the same strong pain in my glute. I wanted to cry. So I walked back to my car only to realize my keys were locked inside. I had 20 minutes until my PT appointment and about a mile to the nearest phone. So I started walking to call my wife to come get me and realized I would never make my appointment unless I at least jogged. So I did. As I did, I realized two things. First, the pain was different this time. Rather than a sharp shooting pain, it was more of an ache indicating tightness more than damage. So I hummed along at 7:45 pace or so until I reached the has station. I called my wife and she came and got me and I made my PT appointment.

If I hadn't locked my keys in the car, I would have never run this afternoon because I would not have run long enough to get a proper diagnosis.

So this afternoon felt pretty good. It's still very tight but I my PT and I were able to narrow it to just the Gluteus Medias. The good news is we've isolated it. The bad news is it's a very difficult muscle to stretch.

So my plan is to increase mileage 1 mile per day the rest of this week stretching in the middle and afterward. No doubles. If all goes well, I should have 41 miles for the week and have a much better idea how to proceed next week.

Weight: 0.00
Comments
From Superfly on Mon, Mar 31, 2008 at 19:23:16

Get feeling better soon. That sounds like it hurts. How did you do it?

From Paul Petersen on Mon, Mar 31, 2008 at 19:40:59

Hope it gets better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Gorgeous afternoon in Seattle. It's about time. We had the coldest end to March on record including six straight days of snowfall. Short sleeve shirt was all that was needed today.

Did five easy miles that turned out to be 7:15s or so. I wasn't paying attention until I got back. I stoppped half way and stretched and then stretched again upon returning. I also did some of the strengthening exercises I've working on.

Six miles tomorrow.

Weight: 0.00
Comments
From Little Bad Legs on Tue, Apr 01, 2008 at 19:13:21

I was wondering what had happened after a few days of no posts. Sorry to hear about the injury. Good luck with the recovery!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Really good six miles today. Took three miles before I felt any discomfort in my butt. So it's taking longer and longer to hurt and hurting less and less. It was another gorgeous day. Mid 50s when I ran.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 good miles today. Turns out they were at about 6:45 pace. I wasn't trying to push it but just went what felt OK. I was pretty tight in the glute afterward. I may take tomorrow off just  opting for the elliptical/bike as a precaution and then try 10 or so on Saturday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I was a little sore this morning in the glute despite a good night's sleep so I decided to back off a bit today. I did two in the morning outside and then three this afternoon on the treadmill. The three miles got me warm enough to really be able to do some good stretching and strength excersises as well.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Was really hoping to go 10 miles this morning but my glute wouldn't have it. Frustrating. It's getting better but too slowly for my liking.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Had a really good run today in that I was able to run 8 miles mostly free of soreness. I could have gone farther but wanted to end a workout feeling like I did when I started.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Had a really good 10-miler today on a local trail. It was rainy and cool but everything felt really good. I could have gone 12-14 but again wanted to finish free of soreness and allow my body to continue making progress. What was most surpising was how easy 6:55 pace felt given all the training interuptions I have had.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

In San Jose this today so I ventured out to try and find a trail to run on. After three miles of no luck I finished the last five on the treadmill in the hotel. The treadmill brings with it its own injury risks but it's important I run on soft surfaces right now.

Weight: 0.00
Comments
From wheakory on Wed, Apr 09, 2008 at 13:14:02

I did the the San Jose Silicon Valley Marathon there this last November, and I will had a hard time finding places to run there leading up to the Marathon. I'm glad your body is start to heal. You have too much talent to have to hold back on your training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Another flat, soft trail run this morning. Things continue to get better each day. My plan is to try 8 tomorrow and then maybe 14 on Saturday before taking the much deserved, albeit, standard rest day on Sunday. If all goes well I may be able to get my first speed workout in a month in next week.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 wonderful miles under gorgeous sunny skies. No pain. No tightness. No soreness.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

My longest run in several weeks. It was 70 degrees at 10am when I left under blue skies. It's not going to last past Sunday but another fantastic run. Pain free. I'm hoping that this means I'm back. I'm probably going to try a moderate speed workout on Wednesday to see how it goes...and to see how much I lost.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

ANother great easy run today despite cool and rainy weather. It was almost 80 degrees on Saturday and it was 45 degrees and rainy today. Spring in the Northwest. Zero pain, soreness or tightness in the quad. It would seem that I may be close to 100% recovered from the injury. However, I'm far from 100% in shape.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Managed to avoid the rain today with a nice lunchtime run along the Lake Smamamish trail. Another day free of any pain, soreness or undue tightness. I take at least 20 minutes after each run now to stretch and do a couple sets of strenghtening exercises. Made it all the way to 26 pushups. Sadly, a new PR.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.008.000.0012.00

Today was my first speed workout in exactly one month. Yes, March 16th was the last time i ran with any kind of speed. So I was admitedly nervous to go somewhat hard today. My coach gave me a fairly light tempo run workout of 8 miles with the first 6 @5:50 pace and the last 2 @ 5:35. I was secretly concerned I wouldn't be able to do it. But everything went great. Other than a noticeable headwind for the last four miles, the weather was ideal. I felt like I could have run a half marathon at that pace without any trouble. That would make for a pretty pitiful time, but coming off an injury, I am very happy with today's workout.

 

Assigned

Actual

Mile 1

5:50

5:32

Mile 2

5:50

5:43

Mile 3

5:50

5:35

Mile 4

5:50

5:35

Mile 5

5:50

5:35

Mile 6

5:50

5:34

Mile 7

5:35

5:34

Mile 8

5:35

5:29

Weight: 0.00
Comments
From josse on Wed, Apr 16, 2008 at 17:40:25

Great job on the workout. Just be careful as you are coming back. I am sure you have good people taking care of you, at least I hope so.

From wheakory on Wed, Apr 16, 2008 at 18:24:21

Your back on the saddle again. Very nice workout. I hope your recovery continues.

From ron on Wed, Apr 16, 2008 at 22:03:09

Good to see you getting back to form. Thats a great workout for your first one back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A nice easy stroll this morning along Lake Sammamish. I am very fortunate to live in an area with so many wonderful trails and roads to run on.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Another easy 10 miles @6:45 pace. I was a bit sore from some of the strength exercises yesterday so I decided to not go the 12 miles I had planned just as a precaution.

We are supposed to get snow tonight which would be the latest snowfall in Seattle in the 100 years they've been keeping track. And to think it was nearly 80 degrees last Saturday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.000.0016.00

Sure enough I woke up to three inches of snow this morning and 34 degrees when I left to run. It was almost 80 degrees one week ago. Weird.

So did a modified and gentle speed workout today as part of my long run. After a four mile warmup in the cold, I would run normal for four minutes and then run one minute at 5:00-5:10 pace and repeated this 14 times during the 16 miles.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

In NYC for the week and took the opportunity to run a few laps around Central Park. It was awesome to see the mile markers from the Trials still painted on the side of the road. I passed the boathouse twice and it's still sobering to run by there knowing it's where Ryan Shay collapsed. I'm staying in Times Square so I even got to retrace that part of the route. What fond memories despite a very pedestrian finish.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Woke up too late to get a run in in the morning but managed to squeeze one in this afternoon. Gorgeous afternoon and another wonderful stroll through Central Park. Everything seems to be going well. I'm pretty strict about my stretching and exercises now. Fairly challenging speed workout tomorrow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.005.2513.25

Workout today was as follows:

8 fartlek repeats of 2 minutes hard 1 minute light

15 minute jog

8 hill repeats of 60 seconds in length on the north side hill of Central Park.

Let me just say how glad I am they cut out the northernmost hills from the Trials course.

The fartleks were pretty challenging. I was going all out on both the 2 minute fartleks and the 60-second hill repeats. I was pretty tired the rest of the day. Fortunately I was able to do it in the morning as the afternoon got quite warm.

I'm tired but everything felt great.

Weight: 0.00
Comments
From Paul Petersen on Thu, Apr 24, 2008 at 18:11:34

When Logan and I were touring the course before Trials, we missed the last turn and started going up that far north hill. We were quite glad when we realized that we wouldn't have to do that hill!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

One last run through Central Park this morning. Gorgeous weather. Light winds and 75 degrees at 10am. I ran the same route as the Trials doing the first short lap and then the second long lap. It was the first time I've done the Trials course in the correct direction and it was awesome. With my mind a little clearer now than on November 3rd, I am even more amazed now than I was then at how awesome Ryan Hall's performance was that day. Central Park is a tough course not because any one hill is incredibly long or steep, but because there isn't a continuous flat stretch longer than 50 yards. It's a constant up and down which totally messes with rhythm. Ryan remains my hero.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Back in sunny (no joke) Seattle. Ran an out and back along the Sammamish Trail. It said 52 degrees on the temperature gauge but it didn't seem that warm. But it wasn't raining (or snowing) so I'll take what I can get.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.004.0018.00

Gorgeous weather in Seattle today. Upper 70s and clear blue skies. I wore a singlet running for the first time since the Trials. I did a 4-mile warmup and then four miles cutdowns at the track. First two miles were at 5:13 and the last two were at 5:06. I was pretty spent afterward, another indication that I'm still climbing up the hill of recovery. But I crossed 80 miles for the first time in many weeks and I'm feeling good.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Pouring rain on the way into work this morning. I was dreading a run. But by lunch, the clouds parted and I enjoyed a lovely run through Marymoor Park and the Sammammish River trail. A glorious day for a run. The long sleeve shirt turned out to be way too much.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Needed to get my run in early today so I left the house at 5:45am and ran through the neighborhood for the first time in quite a while. Very hilly but beautiful. It was chilly -- upper 30s, so I did need to bundle up a bit. It definitely took me a couple miles to warm up and feel comfortable.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.005.500.7512.25

Interesting workout today:

Two-mile warmup

5 minutes @5:15 pace

followed by 5x5minutes at 2:00 minutes @ 5:15 followed by a 10-second surge follow by a 30-seconds at 5:15. So basically surging for 10 seconds (sub 5:00 pace) every 30 seconds repating that for five minutes. Repeating that 5-minute workout five times with no rest in between. When I finished that I ran two rest miles at 6:50 pace and then did 5x200 meters in 31 seconds with a 200m jog between each 200m sprint.

31 seconds was an all out sprint at that point. It was the best i could do. Maybe if I was fresh I could have hit 28 or 29, but I'm no speed demon.

Finished up with only a 1-mile cooldown and a bunch of stretching.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Another cold but dry morning. Meandered through the neighborhood at about 7:00 pace. Feeling pretty good.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Overcast today but pretty pleasant temperature wise so a t-shirt is all I needed. Days like this are perfect because you get get exposure to the sun (sunburn) yet it's warm enough to go light on the clothing. I split my run up today 50/50 soft surface and hard surface. Ran on the gravel Lake Sammamish trail and then through Marymoor Park to the Sammamish River Trail. Yes...alot of Sammamishes. Anyway, feeling pretty good. 10-mile tempo run tomorrow in the middle of my 20-22 mile long run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0010.000.000.0021.00

Cool, overcast morning that started with a light drizzle during the first couple of miles. I ran from home four miles to the HS track and did a 10-mile cut-down tempo run. Followed by a 7-mile "cooldown."

Workout was 6M @ 5:40, 2M @ 5:30 and 2 @ 5:20

Results:

5:40

5:38

5:36

5:38

5:37

5:36

5:28

5:28

5:22

5:17

Felt good although I felt like I normally do when the cut downs start at 5:24 and finish at 5:00 or 4:52. Still getting back into shape.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles under crisp blue skies this morning. Rain forecast for the rest of the week so I made sure to enjoy the lovely weather this morning. Still have some tightness in the quad. I'm planning on running the Newport marathon on the 31st so it will be interesting to see if my body holds up. I'm going to jump into the Tacoma half marathon this Saturday as a test run.

Weight: 0.00
Comments
From jtshad on Mon, May 05, 2008 at 15:22:53

JohnR from the blog is also running Newport.

From Sean Sundwall on Mon, May 05, 2008 at 16:05:49

very cool. I'll be in a bright orange singlet.

From johnr on Mon, May 05, 2008 at 22:47:52

Not that I'm trying to copy you, but I'll probably be in a bright orange singlet as well. I'm shooting for about 6:15s or 6:20s (it's my 2nd marathon ever). What's your plan?

John

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Easy run through the neighborhood this morning. Quite chilly. Wondering when spring will get here. I beat the rain though. Now I have to sit on an airplane for two hours this morning and two more hours tonight. Ick

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.002.0013.10

13+ mile run today which included a 1x2000m @ 6:00 with 2:30 rest afterward rolling into 4x300m repeats @48-50 with 1:00 rest between each rep. I was onn pace through four laps on the 2000m crossing at 4:50 but really slowed down the last lap finishing in 6:05. I hit each of the 300m reps at :50. I opted to wear my trainers the whole time rather than switch into the lighter racers which are half of the weight but I doubt that had much to do with anything over such a short distance. Still debating whether to run the Tacoma Half Marathon this weekend or to run in the PNTF Track Championships at Husky Stadium running the 5000m. I've never run that distance on the track (or on the roads for that matter) so I'm curious how I would do. However, I also don't want to go get slapped around by a bunch of 20-something kids. Based on how difficult it was to try for a 6:00 2000m today, I doubt seriously that I could break 15:00 which is the time I would probably need to avoid looking too silly. Coach wants me to do the 5000m. I'm leaning toward the half. We'll see who wins.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran to the gym and back this morning where I worked on core strength.

Added 10 miles this afternoon at lunch. Everything feels pretty good. I've decided to run the half this weekend so I'm kind of getting excited about that.

Weight: 0.00
Comments
From johnr on Fri, May 09, 2008 at 00:21:08

Good luck in the half marathon this weekend. The 2k on the track was a good primer at a quick pace for your half this weekend. I hope it goes well.

John R.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight easy miles this morning ahead of tomorrow's half marathon. Everything seems to be functioning properly. It will be interesting to see how things hold up tomorrow.

Weight: 0.00
Comments
From Scott Zincone on Fri, May 09, 2008 at 23:09:26

Good Luck Tomorrow !

Race: Tacoma Half Marathon (13.1 Miles) 01:09:47, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.0013.100.0019.10

Deciding whether or not to run this race was perhaps more difficult than running the race itself. My coach wanted me to run in the PNTF 5000m at Husky Stadium and I wanted to run the half but was concerned that either one might put me back on the injured reserve list only three weeks away from the Newport Marathon.

Well, I'm glad I raced it. More than the fact that I won, I was most pleased with how it went. Like most of the half marathons around here, this one had its share of hilly terrain to deal with.

The first four miles are quite hilly. In hindsight, I was probably too conservative and should have stuck closer to my goal pace of 5:20s. I led from the gun. One guy hung with me for the first mile and as soon as the first hill came I began to gap him pretty good. My goal in entering the race was to win and stay healthy doing it so I was glad to already be putting some distance from my nearest competitor. However, I would run the rest of the race alone which is always hard when trying to push for a time. A few things helped though. First, since I was the leader, I had the lead cyclist in front of me the whole way. He was awesome. The half starts 30 minutes after the full marathon so by mile four, I was starting to catch up to the slowest of the marathoners. By mile 6, I was passing them in droves. The cyclist was awesome in clearing the slower marathoners out of the "inside lane" so I could have thge shortest distance to travel around the turns. I almost collided with one guy who apparently had his ipod turned up so loud he couldn't hear the cyclist or his loud whistle. No wonder the USATF has banned them. But I never see it enforced. Oh well. At about mile 4.5 it flattens out as you run along the Puget Sound all the way to the turnaround at Mile 8.8 back to Mile 11.5. There were actually two inclines in each direction that caused me to have to buckle down and not lose focus on maintaining my pace. They were those sinple yet challening overpass type things that crossed some railroad track. I hit them twice on the way out and twice coming back.

The great thing about an out and back is that you get to see what is coming. The bad thing about an out and back is that you get to see what is coming. From about Mile 3.5 to 4.5, it's there some solid downhill stretches. I really tried to throw down the hammer there because I knew that coming back up them would be brutal.

I actually felt increasingly better as the race went on. I'm the type that tries to compartmentalize a race into segments...telling myself "OK...just keep this pace up for two more miles and then if you have to give a little back, that's OK." It seems to usually work. Anyway, I kept telling myself that every two miles and it seemed to get easier as I went.

The turnaround was a welcome sight because now I got to run the next three miles re-passing the marathoners and many of the half marathoners who were on their way to the turnaround. I also got to see where my competition was. The next guy was several minutes behind so I knew that I was home free barring some disaster. The other runners were awesome and cheered me on loudly. It helped make up for not having any competition to help pull me through those tough latter third miles.

But the hardest part was yet to come. From about mile 11.75 to 12.5 was just brutal. It's a steady and fairly steep climb back up from the water to the city and it comes at a time in the race when there is little appetite for additional challenge. This is when I started looking at my watch -- for better or for worse -- a little more closely. Breaking 1:10 was on my wishlist but with my injury and some less than impressive workouts in the last couple of weeks, I wasn't so sure going in that 1:10 on this course in my shape would happen. But I also knew that at the Mile 11 mark, I was well on pace to do it. In fact, had the rest of the course been flat, I may well have flirted with going below 1:09.

So the 3/4 mile stretch to Mile 12.5 left my legs burning. I really wanted to attack it but there wasn't a lot of attack left in my legs. The rest of the course featured flat followed by quick, one-block steep uphills which I did OK on. The last .1 is a St. George style free fall which is always a bit scary especially since enough rain had fallen during the race to make the roads a bit slick. I noticed that most when trying to scale the uphills.

My biggest beef with the course is that about one mile of it was on gravel trail...not exactly a fast surface. It seemed senseless because it was around a park that had surface streets surrounding it with no traffic on them. Oh well.

Anyway...a good, challenging run and result and time I was pleased with. Incidentally, I broke my 10k PR which was 33:03. I know that 33:03 is nothing to write home about but I've only run one 10k since I started running again three years ago so not much to compare it to. I should also add that I don't have a 5k PR because I have never run one. Hopefully that will change this summer. 

My splits are below. I should also say that my Garmin read  13.10 at the end of the race and never was any mile marker more than .01 different than my watch. The race director is also a USATF course certifier. It was the most accurate course in terms of mile marker placement I have ever run.

Mile

Time

Overall

1

5:29

5:29

2

5:30

10:59

3

5:32

16:28

5k

 

17:00

4

5:15

21:43

5

5:02

26:45

6

5:11

31:56

10k

 

33:02

7

5:19

37:15

8

5:14

42:29

9

5:15

47:44

10

5:18

53:02

11

5:17

58:19

12

5:25

1:03:44

13

5:34

1:09:17

13.1

:29.5

1:09:47

Weight: 0.00
Comments
From josse t on Sun, May 11, 2008 at 01:03:51

Great job on the win!

From JeffC on Sun, May 11, 2008 at 01:40:18

As usual, great report and great race. I wish you the best of luck in staying healthy this racing season and setting a strong 5K PR.

From Scott Zincone on Sun, May 11, 2008 at 10:07:28

Awesome race and great report. Comgrats on the win.

From Little Bad Legs on Sun, May 11, 2008 at 22:16:38

Great time and fun report to read. Keep it up and enjoy Newport! My brother ran it last year and said it's a fast course, so I'm sure you'll dominate!

From jtshad on Mon, May 12, 2008 at 14:48:07

Nicely done! Congrats on a fine performance and the win.

From Sasha Pachev on Mon, May 12, 2008 at 15:09:25

Good work. Is this your half PR for a loop course?

From Sean on Mon, May 12, 2008 at 17:19:58

This was a 1/2 marathon PR for me. It was only my third half but it was the hardest of the courses.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Ran one mile each way to the gym this morning to get in some lifting and exercises. Then ran 12 this afternoon at lunch. Everyone feels fantastic. Nothing particularly sore or fatigued from Saturday's race.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy 11 in a very light drizzle. Warm though.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles then a challenging routine at the gym with weights and strength exercises. Feeling it in the calves. It was warm but rainy this morning. We're supposed to hit 90 on Friday and Saturday which is very hot for here. Crazy spring.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles through the neighborhood this morning under gorgeous clear skies. Mid 80s all weekend.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

10 outside under beautiful skies. It's mornings like this that make the yucky winters all worth it. Ran 1 mile on the treadmill at the gym before doing a few weights.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.005.000.0017.20

Three mile warmup followed by 2x2.5 miles @5:10 pace with an 800m float between the two reps. Followed by about nine miles at 6:40 pace.

Wound up hitting 5:01 (oops), 5:07 2:32 on the first rep. Then a bit closer to pace on the second one at 5:08, 5:08 and 2:33. Even at 8am it was already getting hot and the track I ran on happened to be black. Ugh. It was 74 degrees when i finished and my face had salt all over. I still really suck at hydrating. But at least I got the run in early. As of 2:45pm it is 93 degrees. This is an average summer day in Utah but scortching for us in Western Washington. The biggest problem is that very few homes have air conditioning so there is little relief. But, it beats the snow we had three weeks ago. Two weeks until Newport.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Back in NYC this week. Took the red eye from Seattle. I went for a run through Central Park waiting for my room to be ready. I was surprised how good I felt given how little sleep I got on the flight. I came back to the gym and did some weights and exercises. It's the beginning of my taper which I always dread. I'm still not sure I think a taper is the best approach. I'm compromising this time by making it a two-week taper rather than a three-weeker.

Weight: 0.00
Comments
From josse on Mon, May 19, 2008 at 11:48:28

I hate 3 week tapers, I always feel like it is way to long and feel unmotivated by the time the marathon comes. I like the 2 week one better. You sure do travel alot.

From Dale on Mon, May 19, 2008 at 11:48:44

Trying to taper while traveling sucks....I spent the last 2 weeks before Sunday's marathon in VA working. Just accept all the doubts, mysterious pains, etc. that'll crop up and flush them a few days prior. You'll do great.

Do you have a website up for your 10K in August? What are the dates? I'm definitely in as long as I'm in town, if only to support a fellow blogger!

I was thinking about running the Tri-Cities Marathon in October....it looks pretty flat and I only worry about the "every 4th year" winds but 1 in 4 odds sound pretty decent right now. I'd like to get below 3 hours before I start going to the bigger races. Call it an easily bruised ego...

From Sean on Mon, May 19, 2008 at 14:33:46

the only reason I didn't reco the Tri Cities was because it can have hefty winds. I would suggest the Vancouver BC marathon but that's in only four weeks. It's flat and fast.

The website for the 10k is www.racecenter.com/snoqualmie.

From Dale on Mon, May 19, 2008 at 15:05:01

I though Vancouver was May 4th. Different Vancouver?

The 10K is only a week after the NW Passage Relay but it's on my calendar now. I'll try to figure out soon if I'm going to run or volunteer (assuming I can get my boss to tell me if I'll be in town or not). I hope you don't lose folks to the new Tacoma Narrows Half on that same date.

The Tri-Cities winds are the one big worry I've got. I've thought about the Victoria BC marathon in Oct, but it looks like it's got some smaller rollers and travel logistics would be tougher to manage.

Thanks for the ideas.

From Sean on Mon, May 19, 2008 at 21:32:58

Sorry...I meant the Scotia Bank Vancouver Half. It's only a half not a full. My bad

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.006.000.0014.25

The long trip to NYC finally caught up with me this morning. I woke up at 5:15 in order to get my workout in before my meetings here began. The planned workout was a 6-mile warmup followed by 3x2 miles at 10:10 with 1/2 rest between each.

I knew I was in trouble when none of my warmup miles were faster than 7:10 pace. You could practically see the lead in my legs. So as you can imagine, I was dreading running 5:05s after the warmup, especially in the hilly Central Park. My six mile warmup put me at the Onassis Reservoir where there is a 1.5 mile "track" that circles the reservoir. It's gravel, but pretty hard packed and more importantly, flat. The first rep went fine (10:08) but I was wondering how I was going to get two more in. After the 1/2 mile rest, I committed to do one more. I did...in 10:15. A bit slow but I got it in. Then as I was doing the 1/2 mile rest, Paul got into my head. I hate it when he does that. The old "leave it on the track" phrase wouldn't leave my mind. So I did a third but this time on the hilly backstretch of Central Park. First mile was in 5:06 so pretty much on pace. Last mile...not so much. Finished the 2-mile segment in 10:25. I don't get too worked up about missing times. Times are somewhat arbitrary anyway, but even more, I gave 100% effort and I came out uninjured. That's good enough for me.

Probably 8-10 tomorrow before taking a day off on Thursday.

Weight: 0.00
Comments
From Paul Petersen on Wed, May 21, 2008 at 10:53:05

It always feels good to finish a workout, even you don't hit your times. Good job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy 8.5 through Central Park. As much as i dislike NY, I love running in Central Park. I had a chance yesterday to go back to the starting line at Rockefeller Center and it sent chills down my spine. It's a memory that time will never erase.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Back in Seattle after a long flight late last night. Good to be back but I'm tired. Fortunately I have a week to rest up for the marathon. Ran almost 10 this morning in cool and damp weather. Everything seems to feel okay.

Weight: 0.00
Comments
From Dad on Fri, May 23, 2008 at 22:57:39

Welcome back, Sean. If you're really tired given the travel, I'd suggest an extra rest day. At this point, the most important things to concentrate on are rest, careful nutrition (ultra important) and avoid any any weight gain. You've paid the price with your training. Don't pay it again at race day by adding back unnecessary pounds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.305.001.000.0015.30

Five mile warmup down to the Mt Si High School track and then a marathon pacing workout. 5 miles at 5:25 then one mile at 5:10.

Hit 5:24 on the dot for Mile 1, lost concentration on Mile 2 and dropped to 5:26. Mile 3 was 5:22 and then 4 and 5 were both at 5:23. The last mile I did in 5:08.

I wish I had started earlier in the morning. By 11am it was already well into the 70s on a gorgeous day. I practiced my water drinking skills as well taking water every two miles. That is always my biggest challenge in a marathon and will be a key to my race on Saturday.

It was cloudy and 52 today in Newport. Oh how I hope for such perfect running weather next Saturday.

Weight: 0.00
Comments
From jeffmc on Tue, May 27, 2008 at 11:37:34

I see that here on your blog it says that you have run the sound to narrows before. Are you running it this year? I only ask because my parents live in WA and I will be in town this year and I am running it again.

From Sean on Tue, May 27, 2008 at 12:59:29

I have run it for three or four years now. Very challenging race as you know, particularly at the end. I doubt I will run it again this year being just two weeks after the marathon. Plus, if I run anything that weekend, it will be the Fall City 10k which is a very, very fast 10k near my house in Eastern King County.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles. Longest run left before the marathon on Saturday.

Weight: 0.00
Comments
From JeffC on Tue, May 27, 2008 at 16:06:02

Good luck at Newport, I hope you get that marathon win you are looking for!

From Adam RW on Tue, May 27, 2008 at 22:02:45

I have great time in Newport. I'm looking forward to reading about the win.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.001.000.009.00

Last speed workout before Newport. 2 mile warmup followed by 4 miles at marathon pace then 1 mile hard. Came in at 5:30, 5:30, 5:29, 5:28 and 5:07. 5:30s are my target. 5:35s are what I need for the course record. 6 easy tomorrow before taking Thursday off.

 

70 ST2 Racer

253 Trance 7

257 Adrenalines

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles along Lake Samammish. Rest day and travel day tomorrow.

Weight: 0.00
Comments
From ryan on Wed, May 28, 2008 at 20:20:53

good luck on your marathon.

From Scott Zincone on Wed, May 28, 2008 at 21:53:02

Yes, good luck. And go get that course record.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Ran 5.25 miles on the course today. Pretty flat as advertised although the last mile is gentle but entirely uphill. The last .2 is an SGM-style free fall to the finish line. I'm sure my legs will love that tomorrow morning. I feel great. The cloud cover will be thick in the morning and temps in the high 40s. That is simply perfect. The only weather wildcard will be the wind. It's a fairly exposed course. I'm going to drive the course later today.

Weight: 0.00
Comments
From Paul Petersen on Fri, May 30, 2008 at 16:12:33

Good luck!!

From Lybi on Fri, May 30, 2008 at 16:14:21

Goooooo Sean! Have a great race! May the tailwind be with you.

From wheakory on Fri, May 30, 2008 at 17:44:26

Your trained hard for this marathon. I hope you get out there in a good flow and win the race. Are there quit a few top competitors in this marathon?

Race: Newport Marathon (26.2 Miles) 02:22:47, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Marathons are a funny thing.

I woke up this morning after getting a pretty decent night's sleep, a bit nervous...for the first time. I've never gone into a marathon with the expectation of winning. On paper, I was the favorite, but as everyone on this blog knows, a lot can happen over 26.2 miles. So I was a bit nervous.

Race Weather: 47 degrees, heavy overcast, no wind. PERFECT.

I met JohnR at the starting line. It's always awesome to meet people from the blog. He had a great race and a huge PR. He has great potential. Can't wait to read his race report.

My reason for running this marathon was to win. Period. I picked this one because it is flat and fast and because the course record was a respectable 2:26 so I wasn't picking a backwoods marathon that could be won in anything under three hours.

My second goal was to break the course record. My third goal was to go sub 2:24. Why? Well, I have this problem. My SGM PR is 2:18:57. My non-SGM PR is 2:29. That disparity has bothered me a lot and has made me wonder how fast I really am. So even more than the victory, I was anxious to get this dual-PR monkey off my back.

Mission accomplished on all fronts. I finished in 2:22:47, winning the race by almost 20 minutes and shattering the course record. More importantly, I ran a very solid time, narrowed the huge gap between SGM and my "other" PR and did so doing it completely alone wire to wire. Going into the race, I would have said that winning would bring the greatest joy from this race. I would have been wrong. Don't get me wrong. Winning my first marathon is huge and a longstanding goal that has now been accomplished. But running a near-OTQ qualifying (old standard) race all by myself was an enormous boost in confidence that may carry me much farther than the victory itself.

I've thought a but about what made this race so much better than my previous PR in Eugene in 2007 especially since Eugene was not any more challenging than Newport and because I had a group of guys to run with the whole race there.

Two early observations: (1) Hydration. For those who have read any of my previous marathon race reports, you know that getting enough fluid in my body has been an enormous challenge for me at the marathon distance. I finally figured it out. The line between too little water and too much is very, very fine. I promised myself this race that if I went down in flames it was going to be because I drank too much fluid not because I drank too little. Today, I was able to manage that very tricky balance perfectly. I had a few stomach cramps and aches along the way, but nothing that slowed me down. Interestingly, the only fluid I took was water with NUUN tablets in it and just plain water. None of that HEED crap. I also took one GU at 17 which was perfect. So no sport drinks, only one GU (100 calories) seemed to do the tricks. I estimate I had 60 or so ounces of fluid during the race. That is a PR by more than double. Sad I know. (2) Strength exercises. I felt fantastic during the whole race. When I crossed the finish line, I didn't really feel all that tired. I kept waiting for the proverbial wall but it never happened. From Mile 18 on I just took it two miles at a time and it worked well. The strength exercises really conditioned me in a way that I have never experienced before. I suspect my post-race recovery will be easier as well. I have more work to do here but my legs have never felt better during a race.

The race course is stunning. It's beautiful and except for a few rollers in miles 1-5 and again on Mile 25, it's as flat as can be. SGM is a beautiful course in it's own right, but this is stunning. I should also mention that the race logistics were second to none. Given the new time standards and the elimination of SGM and other aided courses, Newport is a very good candidate for those wanting to try to qualify for the Trials in 2011. All it would take is a pack of 5-10 runners to push each other along.

Miles 1-4 run through a state park with a cool lighthouse and then winds through the neighborhoods of Newport before dropping down to sea level and running through the fishing district. At 4.5, there is a steep uphill that lasts for about .15-.2 miles. I took it pretty conservatively. At the crest you begin a gentle downhill back to sea level  to Mile 5. From there all the way to Mile 25, it is as flat as can be.

At the halfway point I felt great crossing in 1:11:15, 45 seconds faster than planned. The turnaround at 15.2 was a welcome sight. I have come to love out and back courses. The runners are always so awesome to cheer those heading back to the finish. It's also nice to know what you have ahead of you.

At Mile 17, all was well but in the back of my mind I was worried about Mile 20 which has been the usual point of my demise. To help me get around that, at Mile 19 I did the "just get yourself to Mile 21 and you will be fine." It worked. I don't even remember Mile 20. At 21 I was well under course record pace and mentally pushed myself to work hard to Mile 23. At 25, I was still running at a solid pace and feeling great. Mile 26 was a gentle uphill and slowed me down a bit. Mile 26 would have greatly benefited from having someone to run with. Breaking 2:23 was the only remaining time goal to shoot for so I wasn't exactly killing myself up the hill. Right at the 26-mile mark you have a steep downhill which my legs did not appreciate.

What a day. It's not very often you run 26 miles and accomplish even the loftiest of goals you set for yourself.

Mile

Split

Cumulative

1

5:18

5:18

2

5:40

10:58

3

5:07

16:05

4

5:24

21:29

5

5:30

26:59

6

5:33

32:32

7

5:26

37:58

8

5:21

43:19

9

5:29

48:48

10

5:25

54:13

11

5:29

59:42

12

5:31

1:05:13

13

5:37

1:10:50

13.1

:25

1:11:15

14

5:25

1:16:14

15

5:17

1:21:31

16

5:21

1:26:52

17

5:12

1:32:04

18

5:29

1:37:33

19

5:26

1:42:59

20

5:33

1:48:32

21

5:29

1:54:01

22

5:26

1:59:27

23

5:34

2:05:01

24

5:32

2:10:33

25

5:29

2:16:02

26

5:43

2:21:45

26.2

1:02

2:22:47

Weight: 0.00
Comments
From Logan on Sat, May 31, 2008 at 15:20:30

Congrats on the win! You ran a great race. You will do very well at Twin Cities.

From Paul Petersen on Sat, May 31, 2008 at 15:55:35

Awesome job! I agree that hitting low 2:20's on an honest course is huge for the confidence after doing St. George.

From Jon on Sat, May 31, 2008 at 16:02:45

Wow- lots of goals accomplished today. Congrats on the well-deserved win and great race.

From josse t on Sat, May 31, 2008 at 16:10:39

Great job on the win! that is so exciting esp. because that was your goal.

From Adam RW- on Sat, May 31, 2008 at 16:24:22

That is great on all three fronts. I can't imagine what you would have done if you would have had someone to push you.

From Lybi on Sat, May 31, 2008 at 16:58:39

Great job, Sean! Well executed, smart race.

Congrats on the marathon win! First of several, I have no doubt.

Look at those nice, steady (and blisteringly fast) splits, too! You didn't look like you were suffering at all! Amazing.

From MichelleL on Sat, May 31, 2008 at 17:23:15

Thank you for the race report and the inspiring performance. It's great to close the gap on OTQ and to stay tough through the whole thing.

From dave holt on Sat, May 31, 2008 at 23:27:54

Congratulations Sean. It is great that the race went so well for you and things fell into place because of your excellent training and hard work.

From Superfly on Sun, Jun 01, 2008 at 00:09:40

Great way to go hit all your goals and run one of the most solid spring marathons performances on the blog. This will propel you to great things down the road.

From Brent on Sun, Jun 01, 2008 at 20:04:56

Great race, 1000 commando points for the win, another 500 for running the entire race by yourself, mental toughness to the max.

Stay Kool, Great Race Report, B of BS Rools out

From JeffC on Mon, Jun 02, 2008 at 11:27:46

Great Job Sean!!! Loved the race report and enjoyed the fact that you shattered the course record and had a great race on an honost course.

From Sweetiepie on Mon, Jun 02, 2008 at 12:06:28

Sean,

Small world. Haven't seen much of you on the old forumite blog, so it was like coming home to find you again here. I am doing the slam this year with the hopes of getting used to the big ol 26.2 distance and improving my times overall. It will be fun to read about you and your continued inspiring progress. Very nice job kiddo.

From Kim on Mon, Jun 02, 2008 at 12:07:47

All I can say is "WOW"!

From Sasha Pachev on Mon, Jun 02, 2008 at 12:16:00

Congratulations on a record eligible course PR. Great time running alone! And thanks for discovering this course. We might sponsor a Utah chapter of the Fast Running Blog trip in 2011 to this race. I am thinking under 2:17 in St. George 2010, 1:09:30 in Provo City Half 2011, or 1:09:00 in Striders Half 2011 as a qualifying standard.

From Paul Petersen on Mon, Jun 02, 2008 at 12:23:00

Sean - was there prize money? how deep?

From Sasha Pachev on Mon, Jun 02, 2008 at 14:04:19

Paul - according to the race site they were offering $100 for the course record. This race is kind of like what St. George used to be. You do not go there to win money, you go there to run a qualifier. Now you go to St. George so you could fly to another race :-)

From Cody on Mon, Jun 02, 2008 at 23:17:33

Nice Job Sean! Super impressive race. I am sure that one felt great!

From James on Mon, Jun 02, 2008 at 23:26:56

Excellent job on your marathon! Not to mention a big win.

From Sean Sundwall on Tue, Jun 03, 2008 at 13:37:00

No prize money which is one of the reasons the race is largely undiscovered. Just the $100 for the course record. I did get a trophy that was a handcarved blue heron on top of a piece of dead driftwood. It was quite interesting trying to fit it in the car for the ride home. It was even more interesting trying to finding a place in the house to put it. This race is run on a pretty tight budget although they did comp my hotel room at race headquarters. Nice hotel. They do NOT use chip timing to save several thousand dollars. Depending on when the OTQ window for 2012 opens, there will likely be a strong Northwest contingent of guys running the race either next year or the year after to try and qualify.

From jtshad on Tue, Jun 03, 2008 at 21:57:04

Congratulations on your first win, the course record and a great motivational race! You ran very strong and consistent and are a great example for all of us to try to emmulate.

From Dale on Thu, Jun 05, 2008 at 19:17:33

Super race...congratulations! Your TCM goal is within reach!

From Sub on Tue, Jun 10, 2008 at 03:59:21

Congrats on your win at Newport and the CR!

I've enjoyed reading your St George & OT race reports as well as the story of your path to the OT on the St George marathon message board. It’s almost surreal for us mid-pack runners to read about these experiences.

Thanks for your comments on my blog.

I'll almost certainly run your 10k. I was looking for a short race around that time frame and having something close to home is a luxury. I’ll let the others on my work running DL and running group know about the race since I think they will be interested too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Easy six miles this morning at 7:25 pace. I feel absolutely fantastic 48 hours post marathon. In fact, I felt great yesterday and could have easily done 5-6 miles. I attribute the quicker recovery mostly to being stronger going in. I'm a big believer in my new found religion of stretching and doing core exercises. I have a long way to go but I've gotten a big whiff of how important it is.

Next race is probably a local 10k in two weeks. I may opt for the 5k but would like to smash my 10k PR of 33:03. I've never run a 5k though so I'm thinking I might do that instead. I'm also considering running the Grandma's Half Marathon in Duluth in three weeks. That might be pushing it a bit but I would like to get in one flat and fast half this year and those don't exist in Washington.

Weight: 0.00
Comments
From Jon on Mon, Jun 02, 2008 at 10:58:46

What is your stretching/core strength routine? I need to add some so would like to know what has worked for you.

From Paul Petersen on Mon, Jun 02, 2008 at 11:55:06

Core work helped me a lot last year as well. I think it helps most with posture and efficiency late in a race.

Have you considered the Seafair Half Marathon? I've never run it, but the profile doesn't look too bad (less hilly than the full marathon), plus you could probably win some prize money.

From Sean on Mon, Jun 02, 2008 at 13:05:54

Seafair is a fairly flat marathon now anyway. They've changed the course drastically making it a point to point and running it across the floating bridge. Problem is I will be out of town that week visiting my parents in Minneapolis. I am going to run a 10k out there but couldn't find any Halfs while I'm there.

From johnr on Mon, Jun 02, 2008 at 19:04:29

Sean,

Sweet race on Saturday. Thanks for the encouragement and comments. Running 2:22 solo is amazing. My wife took a picture of you from early in the race (first mile) and if you want it I'll email it to you.

Regarding the 10k you have coming up...I think you probably split faster than 33:03 in Newport right?

John

From Sean Sundwall on Tue, Jun 03, 2008 at 13:39:31

I would have been about 33:40 or so at the 10k split in Newport based on my 32:32 6-mile split. As long as I'm healed up from the marathon, I would love to try and break 32 in the 10k. That may be too much to bite off though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles this morning

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy this morning followed by some very light weight lifting and a few core exercises.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another 8 easy miles. Half on soft trails and half on pavement. I'm noticibly a bit tired but feel great considering i ran a marathon five days ago.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy. Ready to go back at it full steam next week.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles today followed by a bunch of stretching and several core exercises.

I did 30 crunches

30 leg lefts

15-10-5-5 adductor lifts at 30, 40, 50 and 60 lbs. respectively

Did the same for the abductors.

8-6-4 hamstring lifts at 20, and 40 lbs. respectivley.

Weight: 0.00
Comments
From David O on Mon, Jun 09, 2008 at 21:58:37

Are you running the 12K in Tacoma this weekend? What is the race like, my wife and I are looking at the 5k preping for the R2P relay.

doliphant@papemh.com

From Sean Sundwall on Tue, Jun 10, 2008 at 08:46:34

I am not. This will be the first time in three years I've missed it. Sound to Narrows was my first race three years ago and I have fond memories. It is a very challenging course though. It's got a severe downhill to start and two long brutal uphills at the end. Should be good weather for the race though. I'm not running it this year because I'm running another race closer to home. It's the Fall City 10k and 5k. If you are looking for a very flat and fast 5k, you should try the Fall City race on Saturday.

From seth on Tue, Jun 10, 2008 at 15:58:22

I am a new marathon runner. I have only run one. I am going to run the Twin City Marathon in October. Have you ever run it before? What advice would you give me. I am also trying for an "A" standard at that race. Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Today was one of the hardest mornings to get myself out the door for a run. I think the "Juneuary" weather was to blame. 41 degrees and rain made me wish I had taken up an indoor sport. Oh well. What doesn't drown you makes you stronger I guess. It's supposed to be nice weather for my 10k race this weekend.

 

96 -- ST2 Racers

319 -- Trance 7

272 -- Adrenalines

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.750.0012.25

Downright balmy weather this morning. 46 degrees and rain. We've moved into February. June may only be days away. A new section of the neighborhood opened up so I found another chunk of running area that will make it easier to do 12 miles in the neighborhood without running a bunch of laps around the block.

Pretty excited for my 10k race on Saturday. The weather is supposed to be perfect.

Today I ran 10.5 miles including 10x100m strides. Then I hit the gym and did a bunch of strength exercises and the same weight routine I did on Monday. I feel like I'm almost 100% recovered from the marathon. I'm probably not, but I feel close.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Still some drizzle hanging around for my run this morning but we have been promised better weather as the day and weekend progres.s

Just 12 easy miles this morning. I felt a little bit of muslcle fatigue early on presumabluy due to the weight and exercises I did yesterday. Feel fine though.

Weight: 0.00
Comments
From johnr on Fri, Jun 13, 2008 at 13:23:30

Sean,

Good luck in your 10k this weekend. I know you are ready to run fast.

John

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Shorter run this morning in anticipation of the 10k tomorrow. Shaping up to be fabulous weather. We deserve it.

Weight: 0.00
Comments
From Scott Zincone on Fri, Jun 13, 2008 at 22:39:42

Good luck in your 10K tomorrow.

Race: Fall City 10k (6.21 Miles) 00:31:29, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.006.2110.21

What a glorious morning for a run. The sun was out and the temperature was in the mid 50s. The only downer was a fairly strong breeze out of the north.

My goal going in was to break 32:00. It was somewhat random in that this was only my 3rd 10k and I didn't know how recovered I would be from my marathon two weeks ago. Winning the race was secondary although a time under 32:00 would usually be sufficient to win this race.

The start was late due to either an unexpectedly high number of people registering the day of or poor planning on the part of the race for not getting through the line quicker. We were almost 15 minutes late which pretty much makes an effective warmup impossible. Oh well.

When the gun finally went off, I and three other guys jumped out to an early lead. I crossed mile 1 in 4:58. A good start especially into a non-trivial wind. Our pack was still four at the one mile mark.

By mile 2, we had said goodbye to the 5k runners and our pack was down to three runners: me, Leif Kohler and Eric Garner, a former University of Washington standout. http://gohuskies.cstv.com/sports/c-track/mtt/garner_eric00.html

Mile 2 was a bit slower as we crossed in 5:06. The wind was far more noticeable on this stretch.

There was no mile 3 marker. I HATE this. How hard is it to freaking put a mile marker at every mile. So my lap split came at the turnaround spot. It was 5:38 for the 1.1 miles which equates to a 5:09 mile pace. I was excited to head back the other direction to get out of the headwind. The 1/2 way split was 15:42.  Since I've never run a 5k, I guess that is my new PR.

I was leading at the turnaround by a few seconds. This is when things got interesting. Leif began dropping off and Eric jumped out to the lead. It was clear he was making an effort to surge and see what I would do in response. For the first minute I tried to stick with him but I was concerned that the increased pace wasn't something i could maintain and I didn't want to blow up at the end. This was mistake #2.

I crossed mile 4 in 5:02 and was about 10 seconds back of back now and Leif was way back. This is when I started to realize I may have made a tactical mistake by not going with Eric when he made his surge at the halfway point. Barring a major injury or blowup, second was mine and so was a decent time. But, catching Eric, who is tall, long-legged and had great footspeed, was going to be infiintely harder now than if I had gone with him when he tried to surge.

With one mile to go, I was still about 10-15 seconds back and Leif was nowhere to be seen. There was a short window here where i thought I might be able to catch Eric but he is a short distance specialist and I would have never been able to take him if it came down to a sprint to the finish.

My last mile was in 5:02. So I finished strong but lost the race. 

Race mistakes:

  • Leif and I made things a lot easier for Eric by creating a great wall blocking the wind for him on the outbound half of the race. Eric was smart to stick behind us and let us do all the work.
  • Not going with Eric at the halfway point. My inexperience at this distance gave me some hesitation as to what to do. I gave up too soon on trying to stay with him. Had I stayed with him, I may still not have won, but I would have known how much he really had left. 

It's hard to focus too much on the mistakes when I PR'd by 1:35 and ran what would have been a course record if I had been the winner. Racing should always teach you something and make you a better and smarter runner the next time around. I need to be more confident in the strength that marathon training gives me and use that to my advantage.

I felt no residual soreness or fatigue from my marathon. That was a pleasant surprise.

As a side note,  my 10-year-old son finished in 25:28, a PR by almost four minutes. I was very proud of him especially since he never trains.

Weight: 0.00
Comments
From dave holt on Sat, Jun 14, 2008 at 15:36:48

Amazing that your coming back so strong - shows a lot about your training and fitness level. Good work.

From Adam RW- on Sat, Jun 14, 2008 at 16:07:44

Nice even splits and a strong race. Congrats to your son as well.

From Jon on Sat, Jun 14, 2008 at 16:11:09

Nice- a 1:35 PR is always a good race. You'll beat Eric next time with your new wisdom.

From josse on Sat, Jun 14, 2008 at 16:46:24

WOW! That is so great just 2 weeks after the marathon. PR's are wonderful.

From James W on Sat, Jun 14, 2008 at 23:42:40

Congrats on the big PR - that is always a plus. Especially since you ran only 2 weeks after your marathon, and I can't imagine that you were 100% recovered . . .

From jtshad on Sun, Jun 15, 2008 at 09:10:31

Awesome time (and PR) for the race coming off a marathon! Short races are definitely different than marathons, sounds like you knew exactly what happened and can use that experience next time.

From TylerS on Mon, Jun 16, 2008 at 00:38:40

Congrats Sean! I don't know if you remember me from the St.George chat forum. CBASS is my name there! I was the one that asked you tons of questions last year. you actually convinced me that I could qualify for boston last year and so i took your advice and did it. I am new to this blog and I am glad that you are on here, you are always great to help. Great job on the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles through the streets and trails of my wonderful neighborhood.

I stopped by the gym after 11 miles to stretch and stengthen.

Did 30 crunches, 30 leg lifts on each leg. 15-10-5 adductor and abductor with the weight at 40, 50 and 60 respectively.

Did the same for the abbductors before finishing with the hamstring lift at 12-8-4 reps at 20, 30 and 40 pounds.

Albeit slowly, I'm getting stronger.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

Today's run was boring in that it involved several laps around the neigborhood, but different in that I was measuring several different potential routes for a Monster Dash 5k run I'm thinking about putting on in the Halloween timeframe. I think I found one.

As for the run itself, everything felt very lethargic and tight this morning. 45 degrees and drizzle didn't help but I think it had more to do with playing two hours of softball last night.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Another cool and damp morning. What I save in watering the lawn I spend in heating the house. Still feel a bit lethargic. I'll probably lay off the early morning runs the rest of the week and do some lunch time runs from work.

Weight: 0.00
Comments
From Dale on Wed, Jun 18, 2008 at 11:41:20

At least the hydro-power ought stay cheap and plentiful this summer, right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Days like today are why I live where I live. Sunny skies and 74 degrees during my lunchtime run along Lake Sammamish. It's no coincidence that the warmer temps did wonders for the lethargy and overall tightness I've felt all week.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.003.0011.50

For 9 of the miles, the weather was fantastic. 78 degrees, nice breeze and clear blue skies. For three of the miles, it felt like that place with little red men with pitchforks.

Today was my first speed workout since the Newport Marathon, not counting the 10k on Saturday. The workout was 3x1mile at 4:50 with 4 minutes rest in between each. I kind of dinked around this morning waiting for it to warm up not realizing that waiting was not required. So I kept my warmup to 2 miles and then jumped into the workout.

Mile 1 -- 4:47 -- Felt great actually. A little quick but not ridiculous

Mile 2 -- 4:51 -- Felt great until the last lap. Really had to work on the last one

Mile 3 -- 4:59 -- I knew by the end of the second lap (2:29) that I wasn't going to hit my number so my goal was simply to keep it under 5:00. Also at the halfway point, my bowels were beginning to not cooperate, by the end of the third lap, I was seriously questioning whether I would make it around the track for another lap without making a mess of myself. Well, I did but it was too close for comfort.

Probably more detail than anyone wanted but there you have it. I drank 16 ounces of water during the workout and that still wasn't enough. Even after just the workout portion, my face was a giant salt lick.

Cool down was nice and slow...7:00 pace. Long run tomorrow.

Weight: 0.00
Comments
From MichelleL on Sat, Jun 21, 2008 at 12:30:44

Great job on the workout. Bowel issues sure distract you when you are trying to go fast. I need to start doing some mile repeats. They are so daunting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.100.000.000.0020.10

Everything went pretty well today. 20.1 miles at 6:36 pace.

By the time I left the house it was 68 degrees and mostly cloudy. Much more comfortable for a long run than yesterday would have been. I ran a route I haven't run in many, many months. I left my house which is at about 900 feet above sea level and ran down the parkway to the town of Snoqualmie which sits at 428 feet. First mile which is basically flat was in an easy 7:15. The the next two miles are downhilll....St. George style. The next three miles took me through one of the more remote roads in the area filled with rollers which a pretty significant net gain in elevation. Then you quickly lose all the elevation gain over the seventh miles. The rest of the way, with the exception of Mile 18 and 19 were pancake flat through mostly lightly traveled backroads here in the Snoqualmie Valley. After 17 miles it's time to start back up the parkway to my house. 433 feet of elevation gain in about 1.75 miles. Then a mile of mild rollers back to the house with a net uphill of less than 100 ft.

I've used this route several times last summer in preparation for St. George. I've always wondered how the parkway downhill and uphill compare to some of the hills at St. George.

The Parkway has an average gain/loss of 234ft. per mile. As a comparison, the steepest mile at St. George, measured in terms of drop per mile, is Mile 21 with a drop of 263 feet. So going down the parkway is a very close approximation to Miles 21 and 16 at SGM. Coming up the Parkway is twice the slope that the uphill at SGM Mile 7 is so that was also good practice.

Anyway. I feel a nap coming on.

P.S. Just noticed I missed the 80 mile mark by .65 miles. I was very tempted to count the mile or so bike ride I took with my kids the other day. I guess I could have also counted the 20 kilometers I walked this week measuring three different race courses for two upcoming races I'm putting on. :-)

107 ST2 Racers

424 Trance 7

272 Adrenalines

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A fairly sluggish feeling 12-mile run along Lake Sammamish. I've felt an overall lack of energy since my long run on Saturday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.7512.50

I hate Paul! OK, I actually only hate Paul's voice that gets in my head when I'm wanting to bail on a workout. It's the "leave it on the track" mantra that keeps ringing through my head. Enough! :-)

Today was one of those days you just write off and move on from. I did four warmup miles and then jumped into the workout: 4x1000m @ 2:57 with 1 minute rest.

First one was in 2:55, then 2:57. But it all fell apart after that. The third was in 3:07 and I fought hard just to keep a 3:04 on the final rep. Ugh. I performed terrible. I felt terrible. I don't know what it was but it didn't get any better on the ~6-mile cooldown. I had to stop twice because I was dizzy and couldn't run anything better than 7:50 pace back to my car.

It was a little warm but I don't know why I was so dehydrated and completely and utterly zapped of any and all energy.

But, thanks to Paul, I finished the workout even though I knew I was going to miss my times badly.

Weight: 0.00
Comments
From Adam RW on Wed, Jun 25, 2008 at 23:03:44

Good job sticking it out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles with my daughter riding by my side under blue skies and temps in the low seventies with a gentle breeze. Now if that isn't a perfect run then I don't know what is. I'm still feeling a bit dehydrated so I'm going to focus on drinking a lot of water the rest of the day.

Also went to the gym and did some core exercises plus weights:

12-8-4 Hammy Curls @ 20-30-40

15-10-5 Adductor @35-45-60

15-10-5 Abductor @35-45-60

Off to the heat and humidity of Minneapolis for 10 days.

Weight: 0.00
Comments
From jtshad on Wed, Jun 25, 2008 at 15:27:31

Sounds like a perfect run to me! Only thing better would be to have the whole family with you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

My family and I took the redeye flight from Seattle to Minneapolis this morning and landed at 5:30 CDT. I got maybe an hour of sleep and then crashed for about three hours when we got to my parents house. So running seemed like one of the last things I wanted to do.

But you don't ever accomplish anything if you only do it when it's convenient or easy.

For the first half of the run it was a very pleasant 70 degrees with a light breeze but for the last half it really started to heat up and the humidity was above 50%. I carried 37 ounces of water with me but even with that, I still lost 4 pounds during the run. I didn't feel fatigued at all but as I look at running the USATF Marathon Championships here in early October, hydration is a concern.

But this was definitely my best run this week in terms of how I felt. Every mile was between 6:45-6:50 so I was very consistent. The country roads out here remind me of the IKEA commercials. They are the definition of "rollers." Nothing big but enough to keep you focused.

Weight: 0.00
Comments
From jtshad on Thu, Jun 26, 2008 at 17:03:22

Nice run. So you are running TCM as well? I know that now makes 4 FRB'ers and maybe 5 (I heard that Nick McCombs is running it as well). Look forward to seeing you there. Where are you staying?

From Sean on Fri, Jun 27, 2008 at 09:08:04

I'm staying in the downtown Marriott

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Easy 10-miler today ahead of tomorrow's 5k in St. Paul. Actually had a little bit of rain. Weird to have rain with temps in the 70s.

Weight: 0.00
Race: Time to Fly 5k (3.1 Miles) 00:15:35, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.006.2115.21

Well...today was my 5k debut. I didn't do myself any favors the last two days, eating like a cow at my parent's house. When I woke up I felt heavy and bloated but oh well.

It took about 40 minutes to get from my parents house to St. Paul where the race was. We were greeted with the implosion of an old coal chimney across the river 15 minutes before the race. Forutnately, most of the toxic cloud blew just to the south of the starting line. Kind of cool to watch. Most implosions I've seen have the building falling in on itself. This one they tipped over. I hope that was the plan.

The main reason I ran this race was because the prize for the winner was two round trip tickets anywhere in the US on Northwest Airlines. This was the fifth year they had run the race and I was surprised to see that the course record was only 16:09. Given the course is pretty flat and the fact that there is a very strong core of good runner in the Minneapolis area, I was just surprised that not more of the better runners here hadn't given this race a shot, particularly with two airline tickets at stake.

The 10k course record is a much faster 30:37 but it hadn't been run under 33:00 since 2005. So I debated which race to run but settled on the 5k mostly because I had never run one before.

The race runs along the Mississippi River just across from downtown St. Paul. Other than a small roller at the start of the race, it was virtually flat. However, there was a pretty strong headwind for the first two miles as a thunderstorm was moving in. Some tall dude was the only one who joined me from the start and he let me know he was only running a mile and offered to help pace me. With the headwind, I was happy to take him up on his offer to be a wind shield. The only problem was he wasn't going fast enough so I made the difficult decision to go out on my own. There was no question I was working harder by myself but I couldn't afford to go his pace and let the chase pack think I was in reach.

Mile 1 came in at 5:04, about 9 seconds slower than I had wanted to go out in but with the headwind the way it was, I felt like my effort was in line with the time I wanted so I kept plugging away. 9/10 of mile 2 was also into headwind and by now I was way out in front. There would be no rabbit to pace me this time.

The turnaround came at 1.9 miles. I skipped the water they offered there. My feeling is that far more can go wrong by taking water in a 5k than can go right. It's just too short for hydration to be an issue -- in terms of negatively impacting performance -- particularly in the near-ideal temperature and cloud cover.

I crossed mile 2 in 10:07 so a 5:03 on that one. Also slower than I had hoped for but probably about as good as I could of expected under the windy conditions. The return route was near the outbound route but it was sheltered in trees which was great for keeping things cool but it completely blocked the tailwind which I was hoping would give me a boost on the home stretch. Oh well.

Mile 3 came in at 4:56. I was pushing harder and it was a slight net downhill. It's the mile time I was hoping for on all the miles but what can you do. I covered the final tenth in 31 seconds which is about 4:50 pace. So I finished strong which was nice.

Finish time was 15:35 and a first place finish in my 5k debut. I haven't seen the final results, but I think the second place guy was more than a minute behind.

The course was great and the support staff was awesome. I've really learned to appreciate a well executed race and this was one of them. I briefly thought about running the 10k also, since it started 15 minutes after I finished the 10k but when I got to the starting line, I decided it would be more prudent to do a nice cool down...plus...I had another race to get to.

Yes...one 5k was not enough. I'm a distance guy after all so I felt a bit under worked. So we traveled back another 30 minutes toward my parent's house to a little town called Elko. They had a 1k kids race which my youngest son ran in and then a 5k race which me, my dad and my older son all ran in. I ran this because the race director is a dear friend of my father's and he had asked me to run. Plus, it was for a very good cause. So 90 minutes after finishing my race in St. Paul, I started 5k Part Deux. This race was also plagued with the same wind problems but even worse, it was fairly hilly. No brutal hills, but constant rollers which is pretty common for the suburbs of the Twin Cities. My legs actually felt pretty good. The course wasn't certified and my watch had it .05 miles long, but who knows. Incidentally, my watch had the earlier race pegged exactly at 3.11 miles. Take that for what it's worth.

Anyway, finished the second race in 15:58. I was completely happy with that. It was easily good enough for a victory as the second place guy was 19 minutes and high change. My son took second in his age group for the 5k despite a time well off of his PR. I reminded him that the wind was tough as was the course. Unclear whether he found that to be any consolation.

Anyway...sorry for the double race report but I couldn't figure out how to do two separate ones on the same day.

Weight: 0.00
Comments
From Jon on Sat, Jun 28, 2008 at 18:32:11

2 fast 5k's in 1 day, 2 wins, 2 airplane tickets! Sounds like a successful day to me!

From Chad on Sun, Jun 29, 2008 at 03:51:29

An impressive day of running!

From ryan on Mon, Jun 30, 2008 at 00:29:58

your an animal. inspirational.

From seth on Mon, Jun 30, 2008 at 10:31:57

Sean,

Are you running the Twin Cities Marathon in October? Logan, Jeff, and I are. Let me know if you are. Thanks

Seth

From Dale on Mon, Jun 30, 2008 at 10:37:44

Two 5Ks in one day in under 16:00 each? Amazing. Simply amazing...

Congrats on running your first 5K.

From jtshad on Mon, Jun 30, 2008 at 11:01:34

Wow, nicely done, a double 5K debut with 2 wins! Guess you got your tickets to TCM now!

From Superfly on Mon, Jun 30, 2008 at 11:12:12

Your putting together a very impressive race year so far. Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

A wonderful run under sunny skies, a gentle breeze and temps in the low 60s. It's supposed to get hot later today and tomorrow though. I'm just hoping TCM is reasonable weather.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

A very warm run this morning. I woke up and it was already in the mid 70s. Good practice for TCM if it's warm. I carried and drank 32 ounces of water and still came home 4 pounds (~64 ounces) lighter than when I left. I do think it's impossible to stay 100% hydrated but I'll have to do better than I did this morning especially when running at marathon pace.  

 

Weight: 0.00
Comments
From johnr on Tue, Jul 01, 2008 at 13:12:02

Sean, I just saw your back to back 5k races from this weekend. Nice job! You didn't slow down much in your second one. You are on a roll right now. Keep staying hydrated and working hard.

John

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Very windy morning which made me postpone my planned track workout. No sense in attempting a workout that will be blown up by strong winds.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy nine this morning with the intent of running another 6 later today. I was pretty tired this morning from a long day with the kids at the Mall of America. It's amazing how many rides and stores they have fit into that thing.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Happy 4th of July to everyone. We live in a great country.

Ran an easy 11.5 miles today on the rural roads of Minnesota. I was fortunate enough to have my daughter biking along side the whole way. What a treat.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

My final run in Minnesota until TCM. It was great for the first 14 miles but the last 3.5 were terrible. I started getting a pain in my shin similar to shin splints and it dropped my pace from 6:45 to 8:00+. I planned to run 20 but ran only enough to get back to my parent's house. Hoping this is s fluke, short-lived thing.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Waited until as late in the day as possible to run hoping my shin would be the beneficiary. Fortunately it was a very pleasant 77 degrees out which helped me get loose very quickly. The shin was noticeably tight but no pain at all and had i had more time, I could have put in more miles. So I'll try for more tomorrow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Another good day for running. It was pretty warm...low 80s so I was drinking heavily. All systems go. Still a bit of tightness in the right shin but no big deal. The run felt great. I didn't wear a watch because mine new 205 crapped out on me after fewer than 200 miles of running. After turning on the unit, any button I pushed turned off the unit. Nice feature. I went to return it but REI was out of stock. I'm going to stop by a different store tomorrow and pick one up.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

Great day for going to the beach. Bad day for running a tempo run. 87 degrees at 4pm when I started my warmup. The workout called for 6 miles @ 5:23 plus 2 miles @ 5:05. After hitting the first six right on, I blew off the last two miles. It was pointless. I could have probably done one of them, but to what end. I was drinking a good amount of water but my body was having trouble cooling itself down. With a 5k race on Saturday, I didn't see the point of completely burying myself.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Perfect weather for a run today. 6:33 pace for the run. It felt nice and easy. 68 degrees partly cloudy and a gentle breeze made my run along the Lake Sammimish trail quite delightful. Shin is still a bit tight but it doesn't hurt.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 easy miles almost all of which was on the wonderful soft trails that surround our neighborhood.

Also went to the gym and did some weights. Groin muscles were a bit sore but other than that, all seems well.

Looks like I won't be able to race tomorrow so a 20-miler should do the trick.

Weight: 0.00
Race: Run of the Mill 5k (3.1 Miles) 00:15:44, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.003.1021.10

So I got a call on Wednesday from my coach and he said, "Sean, I just finished certifying a course up in Mill Creek and I think it's a PR course. It's flat and fast." So I decided to run it. Then my wife reminded me she had an early morning committment on Saturday so it wasn't going to work. So I ran 11 miles on Friday and lifted weights...something I wouldn't have done had I been racing the next day. When I got back from my run and weightlifting on Friday, my wife said her meeting got cancelled so we could go run the race.

When I got there an hour before the race, I learned that they had run out of bibs. This is a race that was 700 in size last year and this year they had run out of all 1500 bibs. Fortunately, I had been in contact with the race director in the days prior so I found him and he hooked me up with one.

The whole bib mess meant my normal two-mile warmup became a 1/2 mile warm up with a few strides. Oh well.

I toed the line with three of the female Olympic Trials qualifiers from the area and one of the other two males from the state of Washington, Mike Sayenko. Mike is a good friend and we train together from time to time. He had a great race at the Trials and I believe he was the youngest finisher in that race. He has a great future.

Anyway, I led out for the first mile with Mike right on my tail. The first mile was anything but flat. There weren't any steep hills per say, but it just kept going up. The first 1/4 mile was in a very slow 77 seconds. Yikes. I was hoping for 73-74. After the quarter the inclines kept coming. We finally crested at about the 1 mile mark and my split was well off of what I had hoped for 5:08. Ugh. To make things worse, I felt like I had run the 4:55 I was shooting for but had only a 5:08 to show for it. The first half of the second mile was pretty flat. The second half had quite of few quick downhill bursts along the bike path. It was at this point Mike passed me. Knowing how fast he is and not knowing how far behind the pack was, I didn't go with him. More on that later. Mile 2 came in at 4:56. More like it but it was a net downhill mile. I was pretty tired. At this point, it was pretty clear I woudn't catch Mike so I was focused on maintaining pace so I could preserve 2nd place which was worth $300 and a free pair of shoes.

Mile 3 was in 5:00. Mile 3 was mostly flat except for a hill at the end. The bigger challenge with Mile 3 was it was along a bike path that had some pretty sharp turns. Finishing time was 15:44, 9 seconds slower than my PR from two weeks ago. It's funny with these shorter races. Nine seconds in a marathon is nothing, but nine seconds in a 5k is a lot.

So I have this problem. I feel like I'm a four gear car in a five gear world. In two consecutive races, I've let the eventual winner pass me and I haven't been able to go with them. I think part of it is a mental barrier. I'm in the marathon mindset which has me thinking..."be patient, the race is long. Don't do anything stupid." Part of it is also physical. I think I need to do some more training that is focused on quickness...whether those be 200 or 400 repeats or simply adding some strides to several of my regular runs. I need that fifth gear badly.

Overall, I loved the course even though it wasn't really a PR course per se. It was beautiful and well supported and the prizes were great.

Weight: 0.00
Comments
From dave holt on Mon, Jul 14, 2008 at 18:41:38

As always, another very solid race. Great job Sean and I am glad you were rewarded with a little cash!

From Chad on Mon, Jul 14, 2008 at 18:56:36

Sean--I understand your point about the mental dialog when you're getting passed. I've been there. As far as training differently, I think the question is just whether you want to excel in the 5k or the marathon. As you know, they require different commitments. Anyway, great race. I would love to run 15:44.

From Paul Petersen on Mon, Jul 14, 2008 at 19:06:35

The 5K is a very difficult distance mentally. It really takes a large mental effort to push that last mile, especially if you come from a marathon mindset.

From adamr on Mon, Jul 14, 2008 at 20:55:38

I think it is entirely possible to excel at 5k and marathon, if we're talking about getting down to ~15:00, which a marathoner of his range can do. If he can run 5:20 pace for 26 miles alone, going 25s faster per mile is mostly a matter of finding/learning that gear, as he said. If Sean was aiming for a 13 min 5k thats a different story and would require different commitments.

From Dallen on Tue, Jul 15, 2008 at 11:01:36

Sounds like a nice effort and a good payday.

You are lucky. Here in Chicago if a race gives out that type of money, a 15:44 may not be in the top 10.

From Sean Sundwall on Tue, Jul 15, 2008 at 13:41:11

All great feedback. Thanks. Part of my mental problem is that I haven't had great workouts at the shorter distances so my lack of confidence stems from both utter inexperience at the shorter races and no real tangible success in the shorter workouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

First early morning run in a while. Birds were chirping and the sun was shining. A very pleasant temperatue in the low 60s. I'm convinced there is no finer place to run in the summer.

Feel great after a lot of running on Saturday and a rest on Sunday.

Retired my Trance 7s on Saturday. They clocked 503 miles. I've already put 27 on my new ones...the Adidas Supernova Classics. I blogged about these dreamy shoes last year. I LOVE them. I used my gift certificate from Saturday's race to get them. They are a great shoe. I also picked up a couple pairs of Trance 8s and a new pair of ST3 racers for when I hit the 250 mark on my current pair.

503 Trance 7

130 ST3 Racers

387 Adrenalines

14 Supernova 

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

10-mile stroll through the neighborhood this morning. Another gorgeous morning for a run. On the trail I was running on there was a sign posted notifying trail users that a bear had recently been seen. It's nice to run and live in an area where there is such great wildlife. More often than not I see a few deer while on my runs.

Easy 6 miles on a very toasty afternoon. Temps almost hit 90. But, I had my daughter biking alongside me so it didn't seem all that bad. 

Weight: 0.00
Comments
From JeffC on Thu, Jul 17, 2008 at 10:55:58

I don't know that I would consider a bear "really great wildlife." I'm worried enough about domesticated dogs let alone a wild bear on my tail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.008.001.000.0014.00

I finally nailed a workout. It was a modified tempo run which I call "cutdowns." 9 mile tempo with the first 6 miles @5:23, the next two at 5:13 and then the final mile @ 5:05.

The only mile I missed was the last one and that is only because I felt some cramping coming on from not having any water during the run. I didn't want to push it so I held back a bit. Drank lots of water afterward.

I had to run in the afternoon because the morning was spent certifiying the courses for the 5k/10k that I'm putting on in Snoqualmie on August 2.

I did this workout at Seattle's Green Lake which has a ~3 mile path around it. Since it was a nice warm day, there were a gazillion people on it which made things interesting. I got some good steeplechase practice. I'm really glad I did it around Green Lake because doing 36 laps around the track is way too many. three+ laps around greenlake was perfect.

Weight: 0.00
Comments
From Dale on Thu, Jul 17, 2008 at 17:57:04

Always nice to nail a hard workout.

I hope those courses are fast and flat! I'll be running one of the two but haven't decided which yet. I'm thinking perhaps the 5K, since it's been quite a while since I've run one; plus I'll be coming off running 4 legs in the NWP the weekend prior. Any inside info on which course might be a better one to run?

From Sean Sundwall on Fri, Jul 18, 2008 at 17:19:01

The 5k will definitely be fast as it is very, very flat. The 10k will be just as fast -- because it's just as flat -- if one section of it gets repaved in time. There's a couple hundred yards where the pavement isn't in the best condition. So that *could* add a feww precious seconds to someone's time, but really either one will be fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.150.000.000.0016.15

10 miles at lunch through Redmond and Marymoor Park. Ran a few miles along the Samammish River trail as well.

6 more this evening down in Auburn while at my children's track meet.  

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

I'm trying to get to the low 90s for the week which will be a first in several months. The most challenging part is that last time I did it, I did it in seven days not six. Since I'm no longer training on Sundays, all the mileage has to be in six days which means doubles. I'm going to pay close attention to how my body reacts to hopefully avoid injury.

 

Easy 13 along the Lake Samammish Trail.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.600.004.500.0020.10

Today marked the completion of easily the best training week this year. I went from high 70s mileage to low 90s and nailed both speed workouts....and....I'm healthy.

Today I did 3x1.5M with 3.5 mins rest between each. My coach had me do them in 7:37 (5:05 pace) but I felt really good and wound up doing them in 7:28, 7:31, 7:29.

From there I ran about 12 miles along the Snoqualmie Valley Trail to Remlinger Farms in Carnation where I met up with the family to pick 38 pounds of raspberries. The weather was gorgeous and the raspberries are tasty. We now have a ridiculous amount of raspberry freezer jam. We also got some blueberries. Very tasty.

Anyway. I'm very happy with how the week went. It's the first time I've been in the 90s for weekly mileage since late February. Next week I will back off to the high 70s to give myself some time to recover and because i have a pretty important 8k race on Saturday.

Hard to believe I've almost pur 100 miles on my Supernovas since getting them last Saturday. I so love them. The Trance 7s are now retired.

503 Trance 7

150 ST3 Racers

387 Adrenalines

86 Supernova

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles this morning at hom before heading to work and then the airport. Looking forward to a morning jog in San Francisco tomorrow.

Lifted weights this morning. The usual 15-10-5 @ 40-50-65 for both adductors and abductors. Then 10-7-5 @ 20-30-40 hamstring curls.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

10 wonderful miles along the San Francisco waterfront. It's not very often that I leave Seattle and go to a place that is cooler. SF was buried in fog this morning which made things quite cool this morning. But it was refreshing.

6 more this evening after getting home

Weight: 0.00
Comments
From JeffC on Wed, Jul 23, 2008 at 11:00:43

You lucky duck, that weather sounds so great. Only been to San Fran once, but loved it.

From johnr on Wed, Jul 23, 2008 at 19:06:53

Sean, that's a fun place to run. I was lucky enough to run a 10 mile race there this February along the Wharf. Sure it was rainy and windy, but the views were tough to beat!

Good training lately, by the way.

John R.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.003.1010.85

5x1000m @3:03. Hit all five but was pretty spent in doing it. Cool morning meant wearing a long sleeve shirt. Kind of weird for late July even up here.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

Easy 10 on another cool and even foggy summer morning. Supposed to get warm though today. Planning 6 more this evening

Ran my 10k course this evening.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

11 easy miles ahead of my 8k race tomorrow. Gorgeous weather today. Supposed to be cloudy and cool for the evening race tomorrow. Hallelujah.

Weight: 0.00
Comments
From The Howling Commando on Sat, Jul 26, 2008 at 06:26:48

Nice runs this week,Sean. Good luck at the race tonight. Man 8k must feel so short after runs like this! :)

Race: Seafair Torchlight 8k (4.97 Miles) 00:25:03, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.004.9711.97

**Made a correction to my time. Officially, I was three seconds faster than what I had on my watch.**

I was nervous going into tonight's race. It's only the second time I recall being nervous before a race. Torchlight is probably the biggest race in Seattle in terms of the number of top guys in the area who run it. Last year when I ran this race, I was still a bit of an unknown in the area. But after several good races over the last year, including a trip to the Trials, there's an expectation that I have of myself that I have to do really well, especially in a race with all of my peers. As I toed the starting line this evening, sure enough, virtually all of Seattle's finest were right there too. Last year I was edged out by a good running friend of mine, Ben Mangrum, in the final half mile and there he was right next to me this year. So I was indeed nervous.

This race is notoriously a hot one in terms of temperatures. We're going into the hottest four-week period of the year and it's not uncommon to have 90 degree temps for this race. Luckily, the temp was about 70 with some cloud cover. It was a bit humid for our area which I noticed pretty quickly after the start of the race.

The race starts at Qwest Field (home of the Seahawks) and quickly turns west then south heading over the Alaskan Way Viaduct. There's a pretty good hill going up the Viaduct and you don't crest it until right at Mile 1. Going into the race I wanted to average 5:01 miles in an attempt to break 25:00. Mile 1 came in at 5:03. Not bad considering the uphill and gusty winds. I figured the winds would dissipate once we got off the Viaduct which is an elevated structure exposed to the elements.

Mile 2 is almost all on the viaduct and mostly flat until the end when it drops down into a bus tunnel. I felt like I had picked up the pace a bit and expected a 5:00 or better for the mile split. Oops. 5:09. Ugh. So I was almost half way through the race and already 11 seconds off the pace. I'm not sure how I got a 5:09. I was running pretty much alone at this point in third place and the main pack falling behind me. But I was really diheartened by the slow split especially knowing that a tough third mile lie ahead.

Mile 3 is a net uphill and had a couple challenging stretches. I didn't look back but could tell that my lead over the chase pack was widening. I was not losing any distance to Mike Sayenko in 2nd place but I also wasn't gaining. He was probably 20-25 seconds ahead of me. Mile 3 came in at 4:59. I was surprised because I felt like I had slowed down. Regardless of the good split time, this was the point in the race where I was really hurting. Right after the Mile 3 marker there's a short hill and then you turn on to 4th Ave. The good news about the 4th mile is that it's along the Torchlight Parade route which attracts nearly 100,000 people who line 4th street to watch the ensuing parade. The bad news is that it's a gentle uphill that seems to last forever. And it's a straight stretch so you are constantly looking at the hill. There was no Mile 4 marker so I didn't know what my split was and my GPS watch got screwed up on the distance while going through the tunnel so I had no idea. When you crest 4th ave, I think there is about a mile to go. And it's downhill hill the rest of the way.

The reason I love this race is not because it's fast, because it's not. I love it because its the only race of any kind in Seattle that reminds me of the Trials and Boston in that thousands of people are screaming and blowing horns and cheering you on and it comes at a very critical part of the race. Kids venture away from the curb and stick out their hands to give you a high five. It's an exhilerating experience that really helps take my mind off of the pain and fatigue that was setting in.

I crossed the finish line in third place in a time of 25:06. I really wanted to break 25 minutes but in the end I was happy. It was a PR by 26 seconds and considering the strong winds, which weren't at all part of last year's race and the fact I again ran almost the entire race alone (unlike last year) I am very happy with the results.

Next stop: 2008 USA Masters Outdoor Track & Field Championships in Spokane in two weeks.  

Weight: 0.00
Comments
From jtshad on Sun, Jul 27, 2008 at 09:18:29

Nice job, solid run at what sounds like a fun but challenging race!

Hey, wait a minute...you are a Master? Dang, another super fast guy at TCM to finish ahead of me. :) Are you in the Master's or Open championship race at TCM?

From Jon on Sun, Jul 27, 2008 at 10:25:39

Nice job with the race! You started a bit slower than you wanted (11 seconds over) but finished only 6 seconds over- which means you made up time on the tough second half of the course! 5:01 avg for the last 2.97 miles. Way to recover!

From Sean Sundwall on Sun, Jul 27, 2008 at 11:05:39

I am 35 and for track and field, they apparently drop the Masters age from 40 to 35. So I still have another 5 years before i'm a Masters guy as defined by virtually everyone. TCM I will be in the Open.

From Dale on Sun, Jul 27, 2008 at 12:02:04

Great race Sean! Driving back from Langley yesterday afternoon I was pulling for you (when I wasn't nodding off and trying to keep the vehicle on the road!). Great job and way to push the last tough miles!

I'll be looking for you at your 5K/10K next week. Hopefully I'll have some leg back after some intensive relay recovery!!!

From james on Sun, Jul 27, 2008 at 13:53:35

Good job Sean, I thought I saw you at the start (I recognized you from your blog picture). I was hoping to be closer to you but we are in different leagues (I hit my goal of sub 27, just)

From Sean Sundwall on Sun, Jul 27, 2008 at 15:50:10

Thanks James. Please introduce yourself next time you see me. It's always good to put a face to the name. Try and run my 10k/5k this coming Saturday. I would love to have you out. www.racecenter.com/snoqualmie.

From JeffC on Mon, Jul 28, 2008 at 11:18:59

Nice race Sean. It seems like you get better with every race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

A wonderful day off yesterday after a hard race Saturday. My 14 miles this morning felt surprisingly good. If I had the time, I would have run another six and called it my long run for the week. Crazy week ahead as I get ready to host a 10k/5k in Snoqualmie. I somehow have to get ~100 miles in as well.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles this morning under cool, cloudy skies with a wonderful breeze. Breezes are generally bad for races bud great for training runs.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Tried to go six miles yesterday evening but a few minutes in had some significant pain in my right glute again. Ugh. So I did the hard, but right thing and stopped. I worried all night about another two-week set back simliar to what happened in February. When I woke up this morning I decided not to run as it was cool outside, rainy and the glute didn't feel right. But I did pack my stuff and took it with me to work. Sure enough, it got warmer in the mid afternoon and so I tried to run. I did an out and back so I could stay close to work if things got ugly. I felt increasingly better as the mileage went on but stopped at 10 just to play it safe. I was supposed to do mile repeats for a workout but I was just grateful to be running at all. The first mile was in 8:22. Can't remember running a mile that slow. But the goal was to get mileage in without aggravating the injury. I ended up being between 7:00and 7:15 for the rest of the miles and everything felt fine. It will be interesting to see how things feel tonight and in the morning.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Well, I woke up this morning hoping to find my glute happy. It was! Another very slow 1st mile: 8:08. The next few were in the 7:15 range and then everything seemed to get back to normal despite cool temps this morning. I was able to get 14 in before calling it a day. I also saw the PT this morning just as a precaution. I *may* try and get my mile repeats in tomorrow but I may just wait until Monday and use those as my last workout before the USATF championships in Spokane on Thursday.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.003.0014.50

Managed to get in my 3xone-mile repeats in 4:53.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Still very tired from a very long weekend of no sleep. But 16 miles has never felt so good.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

A gorgeous morning. Supposed to be hot again today.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.755.000.000.0013.75

Heat and I are enemies. I did my workout at noon this morning thinking I could avoid the 95-degree weather predicted today in Seattle. Turns out, it was already 89 degrees at noon. Some of you may laugh, but that is quite hot for around here. We get only one or two days a year that are that hot and I simply cannot perform in the heat. There is no amount of water that can compensate for my water loss.

My coach gave me a choice for my workout: (1) 3x2M with an 800m float or 2x3M with an 800m float. The target pace was marathon pace which for some reason my coach has pegged at 5:15. The first rep felt pretty good: 5:15, 5:13, 5:14. The 800m float became a 400m float with a trip to the bathroom. Started having those stomach/bowel issues again. But, I was back to the starting line in time to start the second and final rep. First mile was hard but did it in 5:15. By lap six my stomach was having issues again. I commited to finishing the second mile and then head to the bathroom. The last two laps I gutted out and finished in 5:17.

I hate the heat.

Weight: 0.00
Comments
From Jon on Wed, Aug 06, 2008 at 22:32:04

I agree- heat really stinks for workouts. At least it gets you ready if you do a hot race. Yesterday was my first afternoon workout where it was below 90 degrees in over a month. Ugh. Nice workout even with the heat.

From JeffC on Thu, Aug 07, 2008 at 11:15:38

I'm not laughing, becuase the heat stinks, but we ran this morning at 5:00 am and it was 82 here in Vegas with 50% humidity. It's been as high as 87 in the mornings, ugggg!

It probably felt even hotter than 89 at noon when the sun was up and beating on you, would have been a rough work out for anyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Another warm day in Seattle. Despite my hatred for running in the heat, I waited until the warmest part of the day today to run my 16 miles (6:39 pace). Whether I like it or not, I will need to be prepared to run in the heat so I can at least do my easy runs in it.

On track for my only me second ever 100+ mile week. Last time I did it in seven days not six and managed to get injured in the process. So I will be monitoring things very closely.

I crossed the 500-mile threshold with my Adrenalines so they are officially retired. Time to crack open my Trance 8s.

 

Weight: 0.00
Comments
From ryan on Fri, Aug 08, 2008 at 00:16:01

congrats on approaching the 100 mile mark. i am amazed that some of you guys can run that much. be careful so you don't get injured. i am floating around the 40-50 mile a week mark and it feels like i am running allthe time. good luck.

From james on Fri, Aug 08, 2008 at 03:47:07

I did my long run today on Mercer Island and in Coal creek, both heavily forested and so you can beat the heat. There must be tons of great trails in snoqualmie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.200.000.000.0018.20

Easy 12 through the streets and trails of Snoqualmie. Warm day but not as hot as the previous few days.

Another six+ this evening as I was charting out a couple of course options for a local 5k I am putting on in November.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.5514.000.000.0021.55

A fantastic end to a great week of training. My body really responded well. I was Logan's blog and saw he did a Tinman. I had never heard the term before so I Googled it and lo and behold, it's a cool concept. So I did his "long" tempo run of 80 minutes which was 14 miles. According to his formula, based on my 5k time, I was supposed to do them in 5:46s. So I plugged it into my Garmin and off I went finishing in an average mile time of 5:43. The last few miles were all in the low 5:30s and I wasn't pushing all that hard. It was definitely a workout but not one that killed me. I like Mr. Tinman.

The run also brought me over the 100-mile mark for only the second time. My final mile in the Tinman came at mile 96 or so for the week. I feel great.

Weight: 0.00
Comments
From Jon on Sat, Aug 09, 2008 at 17:22:54

Paul got me started on Tinman Tempo's- good pace cause it gets you a workout but isn't so fast it needs a recovery for 2 days or anything.

From Logan on Sun, Aug 10, 2008 at 01:38:26

Another solid workout. You are ready to roll at Twin Cities.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.500.000.000.0019.50

12M in the AM. 7.5 more this evening in glorious weather. Just found out I have to fly to London on Wednesday and then Germany over the weekend. It will be fun to run in Hyde Park.  

Weight: 0.00
Comments
From MichelleL on Tue, Aug 12, 2008 at 14:32:11

Sounds like a fun trip ahead, especially if you have time to be a running tourist. Its a great way to see the sights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles around the community in a sunny but crisp 51 degrees. Hoping for another 6 or so tonight.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 but it didn't feel all that easy. Very late night last night and woke up with no energy. This is shaping up to be a sub 100-mile week with my travel. Oh well. Looking forward to my 12 hour flight to London this afternoon. :-)

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Landed in London at around 10:30 and was at my hotel by 11:30. The only problem was my room wasn't ready. So, despite being completely exhausted, I changed into my running clothes, left my bags with the bellman and headed for Hyde Park. It was gorgeous weather. Mostly sunny and low 70s with a nice breeze. Reminded me of a summer day in Seattle. I did three laps around Hyde Park plus a few wiggles to get the full 15 miles. Unfortunately, I went the whole run without water. I couldn't find a drinking fountain anywhere in Hyde Park. Lesson learned. I have a water bottle for tomorrow's run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

11 miles around Hyde Park this morning. Let me just say that Hyde Park has nothing on Central Park. Central Park is way better. CP has way more restrooms, and drinking fountains. Plus it's bigger with way more options for mixing things up. It was quite crisp this morning. 47 degrees under cloudless skies. Shooting for 6-8 more tonight. O have to earn my English Fish and Chips dinner.

7 more this evening.

Weight: 0.00
Comments
From cgbooth23 on Fri, Aug 15, 2008 at 11:59:05

ahhh, you are bringing back the memories, i spent 2 years in London and only once gave into an oiled down bag of those fish-n-chips, still remember it riding back home on a double decker, thinking I can't believe the amount of grease in these things... Enjoy and run hard to burn that off!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.007.000.0017.60

Finally a good night's sleep. I managed 10 hours and didn't wake up until 10:30am local time. That made all the difference for my workout/long run combo today in Hyde Park. I did a Fartlek which I don't do often. Usually, it's something I do when traveling and a track isn't avaialable. I did a 2x(2:1), 2x(3:1), 2x(4:2), 2x(3:1), 2x(2:1). I hovered right around 5:00/pace. The outs were with the wind and the ins were against it...quite gusty at times.

A strong finish to a week laden with travel and little rest. Still managed getting mileage into the 90s.

Hood to Coast is next week. Go team Brooks.

Weight: 0.00
Comments
From Dale on Sat, Aug 16, 2008 at 11:20:47

Good luck at HTC!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.600.004.000.0021.60

A new week means a new country. I'm now in Leipzig Germany. I learned on the flight over that Leipzig actually sat in the old East Germany nearly 20 years ago before the wall came down. It's a great town with nice people....who don't speak a lick of English. My experience in Munich has been that a fair number of people understand English. It seems far fewer here do. I wonder if that's a lingering effect of the old Communist regime.

Back to running. I ran this morning for e few miles around down before finding a virtual wilderness area with lush trees and dirt-packed and gravel trails winding for miles. It reminded me a lor of running back home but i was in the middle of a city.

I headed back there this evening to do one final speed workout before Hood to Coast. It was 2M @ 5:12 followed by one mile at 5:08 and one more at 4:56. Give or take a second, I hit all of them despite running most of it on gravel or dirt trails. I was tired but happy. Now I have a few days to recover before throwing down the hammer at Hood to Coast.

Weight: 0.00
Comments
From jtshad on Tue, Aug 19, 2008 at 07:59:58

Have a safe flight home. Good luck at Hood to Coast! Only about 5 weeks to TCM, yeah!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Slogged through six miles this morning. I was tired and slow. Hoping to go 10 this afternoon after meetings. Only managed another 8 miles this evening due to my business schedule. I did six of them on the treadmill at the hotel. Felt great except it was exceedingly warm in the fitness room. So warm that I had something happen to me that has never happened while running. By mile 6 my feet were sweating so badly that I was actually sloshing in my shoes. My shoes would have been no wetter if I had  jumped in a swimming pool and then gone for a run. It made me think that maybe it is a good way to train for warm marathons like TCM. Train warm and force fluids down you constantly to help yor body adjust.

Weight: 0.00
Comments
From snoqualmie on Tue, Aug 19, 2008 at 07:46:48

Wow, small world! I know you! As a female I have to try for some internet anonymity (what a world), but we have corresponded by email before. Once I wrote to you about the off leash dogs and another time with feedback about your terrific Railroad Days race.

I found this site while searching for training tips. So happy to see a familiar runner here! Cheers!

From Sean on Tue, Aug 19, 2008 at 08:50:36

Ahhh...I haven't seen any movement on that issue. Now that you brought the issue to my mind, i do see a lot of loose dogs around.

From snoqualmie on Tue, Aug 19, 2008 at 17:56:23

The club that met at Stellar Park seems to have moved down to the legitimate dog park at "Three Forks," I think it's called. One of my friends said she watched the cops give them the "leash, leave, or citation" ultimatum a couple of weeks ago. A small victory. :)

From rockness18 on Wed, Aug 20, 2008 at 23:12:51

gosh...I'm glad I'm not alone. I planned to do a 10-mile run at a fitness center treadmill in Florida (2 weeks ago). By mile 9 I was sloshing and quit out of pure self-consciousness. It was an indoor first for me as well. Great work-out by the way!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A final 13 miles in the beautiful city of Leipzig. I fly to Paris tonight before catching a flight back to Seattle Thursday morning. Hoping to get at least a few pre-flight miles in Thursday morning even if it's on the hotel treadmill.

Weight: 0.00
Comments
From snoqualmie on Wed, Aug 20, 2008 at 11:00:28

Holy cow! I just noticed you're abroad. How exciting. You've missed some unusually hot, humid days (as I'm sure your family has told you), and now some cool, rainy ones. The Boeing Classic is underway, so now we runners have porta-potties all over the neighborhood, lol. Actually one of the things I love about SR is the abundance of clean park bathrooms and drinking fountains. Travel safe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

10 easy miles through a little villa near the Paris Airport. Looking forward to an 11 hour flight across the pond. Deifnitely need to figure out how to sleep and make sure I'm up and walking around to stay loose. I'll try and do a shakeout run of 3-5 miles when I get home. After that, it's rest up for Hood to Coast.

5 shakeout miles this afternoon after a long flight from Paris. Everything felt wrong but that's what I expected.

 

Next run is at 11pm Friday night at Hood to Coast

Weight: 0.00
Comments
From cody on Fri, Aug 22, 2008 at 11:36:55

Have fun! I am jealous. Tear it up! I look forward to reading all about it..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.890.008.89

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.0012.790.0016.79

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

A full lap around the community of Sunriver Oregon where I am enjoying one last family vacation for the summer. Felt like crap in every way. Sore from H2C, sick and congested and then the 4500 elevation to boot made for a fairly miserable run today. But no worries. Most of the issues are H2C related. I still owe a race report on that.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.750.000.000.0017.75

12 miles in the morning and almost 6 more in the evening. Still feel pretty poorly as I can't shake this head cold which has turned into a chest cold. I'm basically recovered from the H2C but running on half lung capacity is a bit exhausting.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Another cold run this morning and a bit shorter than I wanted. Still bothered by the head and chest cold which makes the 4500 foot elevation seem worse than it is.

Weight: 0.00
Comments
From jtshad on Thu, Aug 28, 2008 at 09:58:04

So, how did H2C go for you and your team?

How are you feeling for TCM?

Sorry about the cold, I hate summer sicknesses, get better soon so you can maximize your training for TCM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

 Finally getting my legs back although I'm still battling the head and chest cold which makes breathing at 4500 feet that much harder.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

A wonderful 16 miles today on the trails of Central Oregon. I ran 5 of the miles on dirt roads along the Deschutes River near Sunriver. I ran early as it got into the 90s today.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

16+6 today under cool sunny skies.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Back home and an easy 14 that felt pretty good. I'm working on getting my calves stronger so I started a jump roping routine. 90 seconds of jump roping is hard.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.008.000.0015.00

Today was my first day back at work in 10 days. I was hoping to get up early and do my workout but sleep got the better of me so I waited until after work and ran about 5pm.

The workout was

The workout you gave me was a threshold cutdown as follows:

6@5:26

2@5:18

1@5:10

I did the following:

:29; :21; :26; :20; :24; :20; :17; :10

I was kind of all over the place on the first six miles but on average well below the assigned splits. I ran those miles on my certified 10k course to avoid doing 4,000 laps around the track, then I ran the last TWO around the track. Yes, two. Not three. By the end of mile 7, the first one around the track, I knew I didn't have another two fast miles in me. So I made a deal with myself that if I hit the final mile time of 5:10 in Mile 8, then I would skip Mile 9. I did it although I was disappointed there wasn't gas in the tank for another. I should say there was gas in the tank, there just wasn't ixygen in the lungs. Since Hood to Coast, I have been battling a chest cold. This was my first workout since Hood to Coast so it was nice to run hard again, but my lungs are still working on 75% at best. It slowly improves each day but I simply didn't have enough for the workout.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

8 easy miles this morning. I was surprisingly not sore or tired from my disappointing workout yesterday evening...some 12 hours prior. 10 more this evening along the Snoqualmie Valley Trail.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 wonderful miles along the Samammish River Trail. It has been about a month since I have run that stretch and I made it from work almost to the RedHook Brewery in Woodinville before hitting my turnaround point. Wish I had more time to have gone all the way to Woodinville but my son had a pack meeting i needed to get to. Beautiful weather here right now. Cool in the mornings (mid to upper 40s) and picture perfect in the afternoons: low 70s.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Six miles this morning in clear but cool weather. Planning on another 15 or so this afternoon. My morning schedule is getting screwy now because I have to take my daughter to school at 6:55am. She's a big middle schooler now (and she knows it). So on my double days I'm having to do the shorter leg in the morning and the longer leg in the afternoon.

10 more this afternoon at 6:30 pace.

Weight: 0.00
Comments
From RivertonPaul on Fri, Sep 05, 2008 at 13:04:03

I enjoy lurking around your blog. Keep up the great work.

From Dale on Fri, Sep 05, 2008 at 13:09:44

So how did H2C go? I'm guessing you guys took second based on the results? Don't keep us in suspense forever!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles today on the East Lake Sammamish trail. Did 1.5 minutes of jumpropig afterward.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.005.001.0012.00

12 miles w/7x1000m @3:03 with 2:00 rest betweem. 15 minute jog then 5x60 sec. hills. This was a tough one.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.509.000.000.0016.50

Finally a very solid workout. 9-mile tempo run with first 6 @ 5:26-5:28, next two at 5/;18-5:20 and the final mile at 5:08-5:10.

5:31--oops

5:17--oops

5:29--feeling great but not finding the rythmn

5:23

5:25

5:22

5:19

5:13--really feeling good

5:05--felt great to crush the last mile

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles under cool but perfectly sunny skies this morning.

I decided early last week to not run a fall marathon so I will not be running TCM or SGM. There was no way I was going to hit the new qualifying standard at TCM anyway and I'm mentally really burned out.

So I'm dropping mileage to about 70 a week and just focusing on the cross country season. I am considering the Houston Half Marathon in January as my next big race but have some time before I need to commit to that. Hopefully backing off a bit a being more low key will help me re-engerize mentally and physically.

Best of luck to Logan and others running SGM and TCM.

Weight: 0.00
Comments
From wheakory on Mon, Sep 15, 2008 at 13:09:25

Question: What signs lead you to feeling burned out? I kind of feel some of those same symptoms, where I feel I have to run. It almost a obsession, but I don't want to take a break and lose fitness to nail a better marathon time.

Smart move on your part, and if you did decide to do either fall marathon you would have done well.

From jtshad on Mon, Sep 15, 2008 at 13:15:37

Good luck with the XC season, we will miss you at TCM!

From Sean on Mon, Sep 15, 2008 at 15:25:22

I don't love the marathon to just go run for the sake of running. I'm to the point now that I won't run a race that long unless I feel like I have a real shot to excel and do my best. I don't have that right now and as I result, I dread the thought of running 26 miles. Most probably have days where they are tired of running, but I have had several weeks of it and rather than permenantly do damage to my enjoyment of running, I'm going to back off. If I had "something to train for" it might be different. If it was the last race within the OT qualifying window, it would be different. But my thought was why go out and run a mediocre marathon, still have the same recovery period and travel all the way to MSP to do it.

From Sean on Mon, Sep 15, 2008 at 16:30:47

I don't love the marathon enough to just go run for the sake of running. I'm to the point now that I won't run a race that long unless I feel like I have a real shot to excel and do my best. I don't have that right now and as I result, I dread the thought of running 26 miles. Most probably have days where they are tired of running, but I have had several weeks of it and rather than permenantly do damage to my enjoyment of running, I'm going to back off. If I had "something to train for" it might be different. If it was the last race within the OT qualifying window, it would be different. But my thought was why go out and run a mediocre marathon, still have the same recovery period and travel all the way to MSP to do it.

From wheakory on Mon, Sep 15, 2008 at 17:11:11

Thanks for your insight Sean that makes perfect sense. That's the way I felt this year. Last year I ran 6 marathons and I peaked pretty much at each one, but it's not the quality I wanted. This year I've bypassed ones that I've ran in the past to get quality times. It does make no sense to run a marathon if you don't expect to do your best and excel.

Now that being said I'm running SGM a little over a month from my hometown marathon hoping to do my best for the last one of the year, and then like you step back and lower the mileage.

Thanks again for your insight it helped me view my situation and the way I feel. With getting older and having a family it makes it tough each year.

I think two marathon's a year is what my new strategy will be.

From wheakory on Mon, Sep 15, 2008 at 17:14:39

One thing I forgot to mention, you have so much talent and have a lot going for you. Got for the OT in 2011 and really see what you can do. Thanks again.

From Sasha Pachev on Mon, Sep 15, 2008 at 17:37:18

Kory, Sean - I think the key for Sean to hit the new OTQ standard is to figure out why he cannot break 15:00 in a flat 5 K. 2:22 on a honest course while racing no faster than 15:30 in 5 Ks shows the marathon potential relative to 5 K speed is being sucked up pretty much to the limit.

Some thoughts on the common errors in trying to solve this problem (from experience, as I have tried to solve the same problem for years): a) it is not the lack of speed work b) it is not age c) it is not the lack of mileage. That makes it sound a bit hopeless, I know, but I believe there is a cure, it would just take a little bit of thinking of out the box. The key in discovering it is in the art of non-invasive measurement. You need to discover a non-fatiguing test that you can do daily that would accurately predict how fast you could have raced a 5 K that day. Then as you try different things perform that test during your daily run and see how they affect your 5 K ability. Right now I am leaning towards running one mile in 5:20 paying close attention to how I feel for that test for myself, but I think it is very much individual and will vary through seasons, and training focus even for the same runner.

From Logan on Mon, Sep 15, 2008 at 20:14:03

Bummer you are not doing TCM this fall. I was hoping to run most of the race together. I think we have similar goals in mind for TCM. I think I will be racing for place instead of an actual time though. I hope to do well there. I know my training has been very consistent. Keep up the great work though.

From wheakory on Tue, Sep 16, 2008 at 00:50:06

I disagree with some of what your saying Sasha. Age does have a factor if I would have started younger running I would be a lot faster than when I've started at this age. I think trying to go anaerobic in every run is not the best thing either. But trying it often I agree with. To find some way to get faster for each individual runner will be different.

From seth on Wed, Sep 17, 2008 at 13:15:07

Sean,

I respect you for making the decision not to run SGM or TCM. Hopefully we will get to run together at another race. Best of luck with cross country.

Seth

From Jon on Sat, Sep 27, 2008 at 22:03:10

Somehow I can't imagine doing a daily "self-test" would help Sean get over his burnout. That would add more stress/pressure. Sounds like he needs low key right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy this morning including 5 strides.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Couldn't run yesterday due to an injury. I saw the PT this morning and found out it is my hamstring, but in a weird place. It's actually where the hamstring and groin muscles attach to the knee. So the pain is on the interior of the knee but towatf the back or bend of the knee. I was able to eke out 9 miles this afternoon. I wasn't in pain but the muscle is very tight and very difficult to stretch. See how I feel in the morning.

Weight: 0.00
Comments
From Scott Zincone on Fri, Sep 19, 2008 at 21:26:17

I had a similar problem a couple of months back. At first I thought it was something wrong with my calf, so I kept stretching that. Then I started to notice it felt better stretching my hamstrings.

I think I was lucky. The only rehab I did was some extra stretching, less miles, less intensity, and ice. It more or less healed on its own after that.

The weirdest part though was sometimes out of the clear blue it would "catch". It would only last an instant and it would happen when walking normally or running. Eventually that went away as well.

Good luck to you !

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Ugly week last week. The lower hammy injury kept me sidelined Friday and Saturday. My regular Sunday day off proved helpful. I ran 8 miles this morning pain free although the muscle is still tight and quite difficult to stretch. I will bump up daily mileage by two miles per day hoping to ease back into things which should put me back around 70 or so miles for the week which is where I want to be for cross country season. The injury caused me to miss both speed workouts last week and at least one week so there will be a set back but no big worries.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

So far so good on easing back into things. Still some tightness in the lower hammie but no pain at all.

It was a dark and clear sky this morning with the temperature at the Sundwall house a chilly 37 degrees. That is the coldest it's been in months...another indication that winter is near. I woosed out and wore running pants this morning. I usually reserve those for sub freezing temperatures but as I said, I woosed out.

Lots of stretching afterward plus two minutes of jumprope and some hamstring exercises.

 

 

Weight: 0.00
Comments
From wheakory on Tue, Sep 23, 2008 at 17:56:28

Your no whip I almost wore my tights today and it was 40 degrees in Pocatello Idaho. I did have a singlet on and a long sleeve shirt with shorts and gloves.

What XC races are you focusing on now? I hope the hamstring gets loose and flexible for you quickly.

From Doug on Tue, Sep 23, 2008 at 18:01:49

Sean,

This is off-topic, but what years were you on your mission? I served in the San Bernardino mission from 87-89. Coincidentally, I left on Sep 23, 1987. I suspect you are a bit younger than me.

Good luck at Twin Cities.

Doug

From Sean Sundwall on Wed, Sep 24, 2008 at 13:49:27

I was in Berdoo from 92-94. I guess that makes me younger than you. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A balmy 58 degrees under a thin overcast layer this morning. It was weird feeling warm currents in the air when just yesterday I was wearing pants with temps in the mid 30s.

Still tight but no pain. Shooting for 14 miles tomorrow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Another realitively warm and overcast morning. It rained all night but it was dry for my run which is always nice. Decided to do 12 this morning. It felt great. Averaged around 6:42 pace. A nice easy stroll through the dark streets of Snoqualmie Ridge. Hoping to get in a speed workout Saturday.

Weight: 0.00
Comments
From Snoqualmie on Fri, Sep 26, 2008 at 10:15:31

You sure do get some good miles in your runs! I've often contemplated what a catch-22 the mileage/pace relationship is. I could be wrong, but it seems like more miles would help me get faster, but I need to be faster to get in more miles. But in 2009 I'm going to see if I can do more speed work so perhaps I'll find the easy miles speeding up too. Great to see you're feeling good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Another 12 miles this morning under dark but clear skies and a temperature of 49 degrees. It was a perfect morning for a run. Wet streets and the smell of fresh rain. 15-16 tomorrow with some speed thrown in.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.757.252.000.0017.00

First speed workout in two weeks. I was a but timid going in since I'm just working back up the mileage after a miserable injury week last week. So I decided to do the workout I had to miss last Wednesday mostly to see where I was.

6 miles @5:28

2 miles @5:18

1 mile @5:08

Well things went really well and I felt surprisingly great.

Splits were

5:28, 5:20, 5:25, 5:19, 5:18, 5:20, 5:17, 5:09, 5:10

Miles 1 and 7 were into a non-trivial headwind so I wasn't too worried about being slightly slow, particularly on Mile 7. I was just happy to discover I hadn't lost too much.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

77 degrees and clear skies today...something we don't see a lot of in Seattle in late September. But I will take it. More of the same tomorrow and Wednesday.

Ran 12 miles up and down the East Lake Sammamish Trail. It was truly a gorgeous day with the added benefit that everything felt great as well.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.900.000.000.0015.90

Had to drop my wife's car off at the mechanic to get it's 60k checkup so I ran from there to work. I will run back later this afternoon to retrieve it.

Cool this morning but sunny. It's supposed to get warm again this afternoon.

 

As planned, ran back 8 miles to retreive my car.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.004.000.0010.10

Had another fantastic workout today...two in a row. 2x2miles @5:05 with a 3:30 rest in between the 2-mile repeats. Each of the four miles was in exactly 5:01. Not only did I come in under the target time, but I was exactly consistent. Feeling good.

Weight: 0.00
Comments
From Dale on Wed, Oct 01, 2008 at 19:49:14

Things are starting to click for you.....good news! Unlike the forecast...

From TylerS on Thu, Oct 02, 2008 at 00:41:12

Great work out Sean, I am glad to read that you had a FANTASTIC workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10+ easy miles this morning ahead of a series of storms that will bring Noah-like precipitation to Seattle. I knew the great weather couldn't last.

Weight: 0.00
Comments
From Logan on Thu, Oct 02, 2008 at 17:03:27

Wish you were out there running with us in TCM! Thanks for the support.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10+ miles this morning very early due to some early work meetings. First half was greeted with some wonderful, very light sprinkles and 52 degree temps. It felt great. The last half was more of the steady drenching rain. Oh well.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.502.004.000.0014.50

Ahhhh...the rain is back in full force. A very wet speed workout. I did a six-mile tempo cutdown workout. Target was 3m@5:18, 2m@5:10, 1m@5:02.

I had to do these pretty early this morning and I woke up with a minor cold which brought with it some congestion so i didn't know what to expect. I hit 5:21, 5:14, 5:20, 5:12, 5:12 and 5:05. A bit slow but I was pretty happy. It was a good and full week of training.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

10 miles this morning. 48 degrees and no rain until the very last mile or so. Supposed to be a pretty wet week. I miss running in the daylight.

Ran 8 more this evening in a driving rainstorm.  

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

50 degrees, 30mph winds and pouring rain greeted me this morning on my 10 mile run. Just an average fall morning in the foothills of Seattle. Ugh.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.004.000.0010.25

Workout was a 4.5 mile tempo cutdown with the first mile at 5:24 and each mile thereafter 8 seconds faster ending at 5:00...then for good measure I was to tack on an 800m at 2:26. I hit all my mile times but let's just say the 800 meter thing didn't happen.

It's amazing to me how well one workout can go and how challenging the next one can be. Last week at this exact time i ran 2x2M at 5:01 each of the 4 miles. It was actually not that hard. Granted there was a 3:30 rest in between the two two-mile reps but then today I couldn't even do the 800m at the end. Well,. I could have but they wouldn't have been anywhere near the 2:26. 2:36 if I was lucky.

Ah...the mysteries of running.

Pretty cold today. 49 degrees and cloudy.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Coldest temperatures in six months. 33 degrees at 5:15am this morniing when I strolled outside. It was colder in parts as I saw some frozen windshields and frosty lawns. I cut the run a mile short to give me extra time to stretch afterward. At least the skies were mostyl clear and it wasn't snowing. Here comes winter. 

Weight: 0.00
Comments
From Jefferey on Thu, Oct 09, 2008 at 15:46:12

That was pretty darn cold this morning. How low does it have to be for you to wear gloves?

From RivertonPaul on Thu, Oct 09, 2008 at 15:49:52

BRRRRRRRR.

From Sean Sundwall on Fri, Oct 10, 2008 at 17:42:29

Jeff,

I have worn gloves in every marathon except one. Basically, if it's below 55 degrees I have gloves on. My hands just never get warm.

Pants I usually don't wear until it's below freezing or near freezing with rain.

From Dale on Fri, Oct 10, 2008 at 17:51:48

That's what happens when your body fat percentage is 0.0003%. But yes, it did get cold quickly this year. I can deal when there's no precip!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

A cool but clear 40 degrees this morning. Looks like a nice weekend ahead meaning sunny and maybe all the way up to 60 degrees.

Weight: 0.00
Comments
From TylerS on Fri, Oct 10, 2008 at 13:53:26

Sean thanks again for the advice for the Marathon. I used your idea on breaking the course up into phases. It was bad weather, but I still managed to run a 2:51:09. I stayed real relaxed through miles 7-14 and then picked up as much as I could through the rest of the race. It was real difficult to run down hill fast with the wind and rain. I plan to use that method for next year. Hope to maybe see you there! Good luck with your training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.004.0015.10

6x1000m over hilly terrain as part of my 15 mile run today. Prepping for cross country. 30 degrees when i woke up. Our first widespread frost. It was 42 by the time I ran and just gorgeous. Lots of sun.

Weight: 0.00
Comments
From Snoqualmie on Sun, Oct 12, 2008 at 13:34:40

Nice workout! I always wonder how to do speed work on these hills we've got. I guess you go by effort, eh? Have a great week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

8 miles this morning in a balmy 50 degrees. No rain. 8 more miles this evening in pouring rain but a warm 60 degrees.

Weight: 0.00
Comments
From Snoqualmie on Tue, Oct 14, 2008 at 08:16:02

You ran through the car wash last night! Awesome! I am steeling myself for such a run, it's inevitable. What I remember hating the most is the squish of soaked shoes and socks. Have you ever heard of these socks: http://www.zombierunner.com/store/categories/new_products/product1963.html ? Perhaps it's futile and I must learn to ignore it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11+ wonderful miles along the Sammamish River trail on a glorious 58-degree mostly sunny afternoon. It all changes tomorrow. Enjoying it while it lasts.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.003.7512.00

More cross country focused training today. Same workout as Saturday except with half the rest in between. 6x1000m over hilly terrain. Felt hard but good. Fortunately I beat out the rain.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Only had time for nine miles this morning. 44 degrees and rain the whole way. With my first cross country race of the year on Saturday, I probably won't run again tonight.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles this morning. Balmy 52 degrees with no rain. Yippee. Big cross country race tomorrow.

Weight: 0.00
Comments
From Snoqualmie on Fri, Oct 17, 2008 at 11:52:37

Best wishes on your race tomorrow! I hope you get today's weather and not yesterday's! BTW, I sent an email to the volunteer@.. address about the Turkey Trot. Let me know if you need an extra hand. Cheers.

Race: BCC Cross Country Invitational (4.97 Miles) 00:24:42, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.005.0011.50

An absolutely glorious morning for a cross country race. It rained much of the night but cleared out completely by race time. The event was the Bellevue Community College Invitational. CCs from all over the area showed up plus a few post-collegiate clubs like ours.

The course was in Lake Sammamish State Park. It's about 15 minutes from my house yet it's the first time I have ever been there.

I warmed up along most of the course mostly because the map made it look like a very difficult course to navigate. It would have been had I not warmed up on it. The entire course was very flat.

The gun went off at 11am, a very late start for a marathoner. But it was nice to sleep in a bit.

The first mile was over thick grass (think golf course rough) and then a bit of pavement followed by some very thick sand. There is nothing harder than running in sand. Fortunately there was only about 50-75 feet of sand. Then we were back on pavement before heading into some well grromed grassy trails that had some very sharp turns. The rain from the previous night made thing pretty slick. I considered wearing spikes but enough of the course was on pavement that all advatange of spikes would have been lost. I crossed mile 1 in fourth place in a time of 5:05. It felt way slower than that and it probably was. Mile 2 was entirely on grass. Even though it was slick, there really wasn't much mud on the first half of the course. Mile 2 came in at 5:00. Mile three brought a bit more mud and wet grass. My good friend Destry Johnson who was in third through Mile 2 slipped and fell during mile three allowing me to gain some ground on him. I passed him right around the mile 3 marker. My time for that mile was 4:59. Mile four was quite muddy and involved crossing a rain-soaked wood bridge that was very slick. It was also a very narrows stretch that woudl prove to be a big benefit in the final mile. Mile four came in at 4:53. Yeah right. With just under one mile to go, I moved into 2nd place. He was from one of the CCs in the area and I learned later, one of the fastest high schoolers the year previous. I passed him. About a minute later he passed me. I have a rule...don't pass somebody unless you plan on staying in front of them. So I passed him back. He tried to re pass me but the stretch was narrow and I anticipated his move and blocked him from passing. Once that happened, there was about .50 miles to go. With a quarter mile to go, first place was out of reach for sure. I looked back and the CC dude was trying to put a kick on, but I racheted it up a bit and beat him comfortably. Finishing time for the 8k was 24:41. That would have shattered my 8k PR but I'm smarter than that. My first question to the race director was "How short was the course?" He said he didn't know yet. With Cross Country, I don't think distances are all that important because time doesn't really matter. It's all about place. My watch said 4.86. 8k is 4.97 so according to my watch we were about 200 meters short which would still make my time pretty good. My 8k PR is 25:03 and my adjusted time for the race today would have been about 25:20. So I was very pleased. Good to be running cross again.

Weight: 0.00
Comments
From jtshad on Mon, Oct 20, 2008 at 10:14:35

Great race, that is incredible pacing for XC! Awesome job beating the fast CC guy!

From Dale on Mon, Oct 20, 2008 at 10:39:49

Sounds like a lot of fun. Good job!

From Snoqualmie on Mon, Oct 20, 2008 at 10:45:18

Congratulations! We've hiked all around that park, so I could picture where I thought you ran. Great race report! I'm so glad you had that great weather too.

From James W on Tue, Oct 21, 2008 at 18:48:57

Excellent race, loved the race report.

From paul on Tue, Oct 21, 2008 at 18:52:06

Great job. Are you running XC Club Nationals?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

10 easy this morning. Barely beat out the rain. 6-8 more this afternoon. Almost 8 more this evening before the rains came.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Wonderful day for a run. 58 degrees and sunny skies as I ran along the Samammish River Trail. I am so lucky to live where I live.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.002.0013.00

A ridiculous 66 degrees and sunny skies today. That was the good news. The bad news was that the winds were sustained at 15 mph with gusts in the mid-30s. Pretty standard for our area but that didn't make me feel any better going into a speed workout.

Workout: 2M all out...shooting for 9:40. Followed by 15 minutes easy. Then 3x1M @5:05 with three minutes rest.

During my two-mile warmup, I thought of every possible way to delay my workout. The wind was crazy. But my schedule dictated that it be done today or not at all. So off I went. First mile was in a pititful 5:03. Second Mile was in 5:03. Ummm...so much for all out. I thoroughly enjoyed the 15 minutes of easy running on my way over to hit the track for the mile repeats. The big flag at the track was whipping loudly in the wind. The good news was that the strongest headwind was in the turn not the straightaway. For whatever reason, I prefer wind on the turns. I was planning for the worst thinking I would be happy with 5:15s especially after my lame "all out" 5:03s. First mile was in 5:04. Hmmm...felt pretty good as did the 3 minutes rest before the second one. Second mile came in at 5:03. Even better, I was feeling better as I went. Mile 3 came in at 5:01. I was very pleased. Despite the wind, I felt strong and was pleased to have held in there with the times. The best part was I felt like things were getting easier as I went, a feeling I don't have very often.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Beautiful day for a run. 58 degrees and blue skies. Nice run along the Sammamish River trail during lunch.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

32 degrees and clear skies this morning. That meant pants. Cold but a great morning for a run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.003.0013.20

Lots going on today so I didn't get to my workout until 3:30 this afternoon.

Workout: 3x1M at VO2Max (4:52) with 3:30 rest in between.

I felt terrible prior to the workout. Stomach was bothering me and I was pretty tired from a week of little sleep and a day of stuff.

After a 4-mile warmup, I began the workout.

Mile 1 felt fine and came in at 4:50. Mile 2, I was fighting a small breeze but still came in at 4:54. Mile 3 was a gut check. I knew going into it it was going to be tough. 4:54 is what I finished it in. I was pretty pleased with the workout all things considered.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

47 degrees under clear starry skies this morning. It was a fantastic morning for a run although I felt very lethargic. Too much eating this weekend. 

8.5 more this evening. First late night run in a long time and first back to back dark runs since Hood to Coast.  

Weight: 0.00
Comments
From snoqualmie on Tue, Oct 28, 2008 at 09:17:10

The revenge of the pizza I presume. Maybe it's best I missed out after all. ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

A very long day today. Woke up at 4:00 to catch a 6:00am flight to SFO for a full day of meetings. Caught the 5:30 back to Seattle getting home at 8:30. Put the kids down, and then went for a run. Looking forward to sleeping in.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

My first workout with the team in quite some time. Green Lake is a great place to run. We used the dirt track across the street from the main park area.

The workout was 6x800m @ 2:18 with 2 minutes rest. It was way harder than I thought it should have been. the first five were in 2:20s and the final one, which I did simply to complete the workout, was in a pitiful 2:25. My coach tried to remind me that I was a) running on dirt and b) running on a yard track instead of a meter track which meant I was running an extra 804.5 meters not 800. That didn't seem to console me much. Oh well. At least I am healthy.

Weight: 0.00
Comments
From Harris on Thu, Oct 30, 2008 at 14:27:03

Im always impressed by your speed workouts. Great pace and volume. I know its easy to be hard on yourself and expect more though. I'll be looking forward to seeing how you do in your next big race.

From seth on Fri, Oct 31, 2008 at 09:03:40

Good Work with the 800s. I think that holding a 2:25 800 pace for a marathon would give you a pretty legitimate time ;) Keep up the hard work, It will pay off in the long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Cloudy but rain-free run along the Sammamish River.

Adidas Super Nova Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

61 degrees this morning! A few sprinkles but a wonderful morning for a run around the neighborhood. Feeling good.

Adidas Super Nova Miles: 10.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.001.0011.00

Very windy today. Sustained winds of 15-20 with gusts near 40. Great day for a workout. After a warmup, I hit the track for 3M @5:04 (hit 5:04, 5:04, 5:01) followed by 1 minute rest and then a mile all out. The all-out mile came in at 4:57. I was pretty spent after that. I was pretty happy with how the workout went especially after all the Halloween sugar the night before.

Brooks ST3 Racer Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Cool damp morning but after a very slow start managed to get in a good run this morning. It's always painful to see a first mile at 8:00. It may have had something to do with eating WAY too much junk food this weekend. I felt very lethargic. Glad Halloween is behind us.

Seven more this evening.

Adidas Super Nova Miles: 18.00
Weight: 0.00
Comments
From jefferey on Mon, Nov 03, 2008 at 11:32:01

I wish that I could say that my first mile was at 8:00 and that I felt bad about it. Broke my fast with 2 bowls of Jambalaya and 1 bowl of chile with some bread on the side.

Same deal with me, I ate several of Amanda's small candy bars last night and felt it this morning. Thanks for trying to run me over this morning!

From Sasha Pachev on Mon, Nov 03, 2008 at 12:11:24

Sean - I call the first mile in 8:00 moderately brisk :-) I have days when it is slower than 9:00.

From Sean Sundwall on Tue, Nov 04, 2008 at 17:41:04

Well...8:00 just feels super slow when the rest of them are 6:45s or so. Good thing it's dark. No one can see me. :-)

From Sasha Pachev on Tue, Nov 04, 2008 at 17:47:00

For me the faster pace does not feel faster unless I look at the ground. That first 9:00 mile feels pretty hard, like I am actually running at a normal pace, not trying to slow down for anybody.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A cool but rain-free run in the daylight at lunch which included a brief stop to get a Panera bagel and snarf the bread samples they always have laying out.

Adidas Super Nova Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.003.0010.75

Late start to my workout this morning as I was tied up all day. Hit the track at 4:45 and it was getting dark quickly. Workout was 6x800m @ 2:25 w/ 1 minute rest between. There was a breeze but not as bad as Saturday's wind. Hit 2:26, 2:27; 2:26; 2:25; 2:26; 2:24. Quite happy with that. It was completely dark by the time I finished. Thankfully, the track is next to the football stadium which was lit up. The light spilled over just enough to see OK.

Brooks ST3 Racer Miles: 10.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

A nice, cool mostly dry run along Lake Sammamish. I managed to time my run to be between deluges. Man it can pour here.

Adidas Super Nova Miles: 10.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

13+ wonderful miles with no rain. It's been a deluge the last 24 hours or so but I ran between storms. Temperature was a whopping 60 degrees. Here it is November and I was running in a t-shirt, shorts and no gloves. Glorious

Adidas Super Nova Miles: 13.20
Weight: 0.00
Comments
From Snoqualmie on Sat, Nov 08, 2008 at 14:38:23

Lucky duck! Well, I got some dry miles today. Have a great week.

From Dale on Sun, Nov 09, 2008 at 02:43:59

Sean, I'm in awe how you continue to keep your edge with your other commitments. I don't think you're done with '08 yet, and think you are ready and will uncork yet another great effort before the year's over.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.002.5012.00

Ugly day. Ugly workout. 6x1000m @ 3:06 with 90 seconds rest. Wind was howling again but no rain..at least not during the workout. I stopped after 4 reps. I hit 3:05, 3:06, 3:07 and 3:08 in that order and felt crappy doing it. I just didn't have the other two in me today. I felt very heavy and bloated going in. I ate like a horse the night before and most of it --- i mean -- all of it was junk. Serves me right to have a bad workout.

Brooks ST3 Racer Miles: 9.50
Weight: 0.00
Comments
From wheakory on Mon, Nov 10, 2008 at 01:12:19

That's the first time I've ever heard you say that you ate crappy. WoW! What's your normal race weight? I think we all have too much to eat once in a while and that's not bad to enjoy food.

Nice run even though you didn't feel the best.

From Sean Sundwall on Mon, Nov 10, 2008 at 16:55:44

I'm usually in the range of 142 but about 5lbs north of that right now. I really want to get down to 135 as I believe that is my optimal weight...but I like food too much.

From wheakory on Mon, Nov 10, 2008 at 17:05:24

I think we all like food too much. I find if I slow down in my running I still eat the same way and that's bad. Right now I'm at 135 which is way low for me. I've really dropped weight, because I was usually around 145 to 148.

I'm a little burn-out after last weeks Half Marathon race (well on November 1st) and will slow down a bit and I'm sure the weight will come up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.750.000.000.0018.75

12+ miles through Redmond along the Sammamish River trail. It's turned out to be a beautiful day.

Another 6+ this evening

Adidas Super Nova Miles: 18.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Not quite sure how I avoided rain today but I did. That will be impossible tomorrow. Big storm with very high winds (40-50mph). Wednesday is normally a workout day but I'm not so sure tomorrow.

Brooks ST3 Racer Miles: 10.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Only had time for 10 this evening. Rain the whole way and dark so I postponed the workout until tomorrow.

Adidas Super Nova Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.004.000.0011.25

Fartlek workout on a cold afternoon. Started with a 3-mile warmup, then jumped in the 5x4min hard 2 min easy fartlek. Followed by a short cooldown and then a run with my two sons along the 5k Turkey Trot course I am hosting this Saturday.

Adidas Super Nova Miles: 11.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 mile run to North bend and back. Found a new trail near the Snoqualmie Parkway which was nice. Despite all the rain, the footing was great. Longest run in nearly two months.

Adidas Super Nova Miles: 17.00
Weight: 0.00
Comments
From jefferey on Mon, Nov 17, 2008 at 13:43:12

Sean,

Where is the new trail you found and where does it go? All the way to North Bend?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

Our great weather continues. 10 this morning and another 7+ in the evening.

Adidas Super Nova Miles: 17.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

The rain and clouds cleared out just in time for me to enjoy a nice run through Marymoor Park and the Samammish River Trail.

Adidas Super Nova Miles: 12.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Was supposed to do 7x1000m repeats this afternoon but the winds are steady at 25mph with gusts to 45mph. Not uncommon but pointless to run a workout in. So I'll push it to tomorrow.

Brooks Infinity Miles: 12.50
Weight: 0.00
Comments
From snoqualmie on Thu, Nov 20, 2008 at 10:14:10

We're like a bunch of tumbleweeds out there in this kind of wind. Good luck getting your 1000's in. I really need to start visiting the track if I want to reach my goals. Thanks for inspiring me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.004.500.009.10

So the wind finally stopped but the rain didn't. I did the workout in a steady rain at Redmond High School but it didn't affect me like I thought it would nor did the 45 degree temperature.

There was a whole lot of self doubt going into this workout but everything turned out just fine. I was supposed to alternate 3:03/3:00 (slow/fast) starting with a "slow" and ending with one.

First 6 were 3:02, 3:00, 3:02, 3:01, 3:03, 2:59. I told myself during the sixth that if I gutted out a sub 3-minute on that rep then I would forego the 7th. Well, I did the 2:59 but ended up manning up to the 7th and even though it came in at 3:06, I was pleased to have left it all on the track.

One more workout before my 4-mile race in Utah next week.

Adidas Super Nova Miles: 4.60Brooks ST3 Racer Miles: 4.50
Weight: 0.00
Comments
From Dale on Fri, Nov 21, 2008 at 01:56:27

Way to go, Sean! The doubt is replaced by the hunger. I think there's a PR around the corner. It's pure fun and inspiring to follow your progress. Have a great and safe Thanksgiving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10+ wonderful miles thorugh the neighborhood this morning. Just a bit of light rain and high 30s. I wimped out and wore pants.

Adidas Super Nova Miles: 10.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

My wife was gone for much of the day so I started my run on the treadmill at home. Did 8 miles on that and then 6 more outside as soon as my wife got home. Going from 70 degrees and dripping sweat to low 40s outside was interesting.

Brooks Infinity Miles: 14.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.002.5011.00

Another windy day but needed to go ahead with the workout. There is a definite chill in the air but it was a beautiful sunny day. Ran down to the track (4 miles) and then did 2x400m at 66 and 65. I really thought the second one was faster but oh well. The took a two lap rest befor jumping into a 2M all out effort. My coach had me aim for 9:42 but I knew that was beyond reach even on a calm day. Hit the first one in 4:53 but was already pretty tired. Second mile was in 5:03. Disappointing but I gutted it out and finished the workout. Looking forward to the 4-mile Thanksgiving Day run in Orem on Thursday.

Brooks ST3 Racer Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles this morning through the neighborhood.

Adidas Super Nova Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

30 degrees and clear skies for my early morning run here in Meridian, Idaho just a few miles north of Boise. Came back and the sweat had refrozen on the outside of my jacket. I've always thought that was kind of funny. I actually saw more Idaho Athletic Clubs (2) than Mormon churches (1). Amazing.

We're on our way to Provo for Thanksgiving with family. Looking forward to the T-Day race in Orem tomorrow.

Brooks Infinity Miles: 10.50
Weight: 0.00
Comments
From MichelleL on Wed, Nov 26, 2008 at 10:50:07

Good luck on your race. I wish I could go up and race and meet you, but I am hosting Thanksgiving and have too many hosting duties. Should be a good race!

Race: Orem International Thanksgiving Day Run (4 Miles) 00:19:55, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.004.000.009.50

What started out as a wet Thursday morning turned out to be perfect conditions for the Orem 4-mile turkey run. A few minutes before the race started the rain stopped. Temperature was perfect...in the mid 40s and overcast. I got a chance to meet a couple of the blog team members including Sasha and Nick.

Race started about five minutes late but that was fine. It's an interesting start because the women and men start at separate spots which converge at about 1/10 of a mile into the race. It had a cool visual effect. The course is flat, at least as far as I could tell.

I led the lead pack of 5-7 runners through most of the first mile before Josh Rohatinsky joined us for his morning tempo run. I don't think he was breathing. He said he was just going to run the first mile but ended up staying with us for three miles. This was a great thing because he helped push the pace.

I have no clear idea what the splits were because apparently they were not accurate. The Mile 1 marker had me at 4:55 which seemed faster than we were running but is in line more or less with the finishing time.

Half way through or so it was me, Josh, and two other guys that had put a decent gap ahead. I was feeling OK but feeling a bit of the effects of altitude. Afterall, I am 4,000 feet higher above sea level than back home. But I do think the altitude thing is a bit overrated. It is real, but I think it's easy to use it as an excuse. When you start getting above 7,000 feet, then it becomes a much more legitimate excuse.

Anyway, with one to go, Josh dropped and it was me and some guy who looked way younger than me. He made a couple of efforts to gap me but I went with him each time. With about 800 meters to go, he made his final move and I really didn't have much left. With 1/4 to go, I looked back and Nick was safely behind me and the lead guy was getting beyond striking distance. I was prepared to finish second until about 100 feet before the finish he pulled out. He was running as a bandit so techincally I won although I am not a big fan of winning that way.

More importanly, I was very happy with my time. 4 miles in 19:55, a sub-5:00 mile effort at altitude that I was very very happy with. My only wish is that i had had a stronger kick at the end. It was enough to hold off Nick but I would have really like to catch the other guy.

Great start to a wonderful holiday.

At the awards ceremony I picked up my Turkey and my son's 3rd place age group ribbon. He had a poor race from a time perspective (36:58)...well off his PR pace, but he gutted it out and I was very proud.

I got to meet ArmyRunner at the awards ceremony. He's recovering well from his surgery but itching to get out running again. I hope the new year greets him kindly.

Brooks ST3 Racer Miles: 9.50
Weight: 0.00
Comments
From Snoqualmie on Thu, Nov 27, 2008 at 13:32:17

Congratulations on a wonderful race. Have a great day with your family! :)

From MichelleL on Thu, Nov 27, 2008 at 13:32:41

Great job on your race. Its a fantastic time.

From rockness18 on Thu, Nov 27, 2008 at 13:52:37

Great running!

From jefferey on Thu, Nov 27, 2008 at 14:52:43

Sean,

Nice work! Do you want some extra coaching from me on the kick at the end? No charge:) We did miss you at the Turkey bowl and ended up with the Mt. Si ward showing up. We had about 24-26 guys and split into 4 teams. It was a good time. Happy Thanksgiving and get back safe.

From paul on Thu, Nov 27, 2008 at 16:03:10

Nice job. It's cool that you can show up for a random turkey trot and run against Josh Rohatinsky (sort of).

From josse on Thu, Nov 27, 2008 at 21:47:49

Great race!! I wish I could have been there to meet you but, my back is not up for racing. Hope the holiday was a good one.

From Matt on Fri, Nov 28, 2008 at 00:00:25

You are a super stud.

From Burt on Fri, Nov 28, 2008 at 11:29:38

Wow! Was this your first race against Sasha? What is a bandit? After reading Jeff's race report I thought maybe it was someone running it, but did not pay the entrance fee. Now I'm not sure.

From Sean Sundwall on Fri, Nov 28, 2008 at 13:29:35

A bandit is someone who runs a race but isn't registered and doesn't have a number.

From Dad on Tue, Dec 02, 2008 at 02:40:48

Amazing, Sean! Utterly amazing! It's easy to see and feel your enthusiasm. You are impacting so many simply by sharing this humbly with others. It's a gift.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

A wonderful run through Provo this morning. Our hotel is in South Provo next to the Town Center. I ran up to Center Street and then out to 900 East to see my old apartment when i was a student here. Ran through the east side of BYU campus and back out to 900 East. To my dismay, te old Deseret Towers student housing were completely gone. Weird. Ran by the MTC and then up around the Provo temple. Back down by the Marriott Center and Cougar Stadium before running past the blue track. I was hoping that ot would be open so I could run a few laps around the track for old time's sake. Back up Bulldog Blvd to the new Gordon B. Hinckley Alumni building which is simply stunning. Down the hill to the athletic facilities. Someone has propped open the door to the Smith Fieldhouse so I went in and ran three laps around the indoor track. Many memories of that building and the track.

The run was a great trip down memory lane.

Brooks Infinity Miles: 14.50
Weight: 0.00
Comments
From Cheryl on Fri, Nov 28, 2008 at 12:46:55

For this BYU grad, reading your description brought back memories and was a great trip down memory lane for me also. Thanks for that. I should get down there and run sometime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Another ~15-mile run through Provo today. I actually did 36 laps around the short track at the Smith Fieldhouse indoor. That got a little boring but it was much warmer than outside. Probbaly too warm.

Brooks Infinity Miles: 14.50
Weight: 0.00
Comments
From Burt on Mon, Dec 01, 2008 at 15:04:58

Man, that does sound boring. How on earth do you keep track of what lap your on?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

A ridiculous 58 degrees this afternoon for my lunchtime run along the Samammish River trail. It's good to be back home and run among the trees and clean air. The weather has just been amazing. The normal afternoon high here in early December is 47. So warm temps and no rain continue to reign although that is finally supposed to change in the next day or so.

Brooks Infinity Miles: 12.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Another relatively warm (47 degrees) run this morning with no rain and a bit of mist to help cool me down. As much as I prefer running in the daylight, the solitude and quiet of the early morning darkness is refreshing.

Adidas Super Nova Miles: 12.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.7511.75

Kind of a weird workout today. Coach wanted me to work on my kick heading into USATF Cross Country Club Nationals next weekend in Spokane. So I did 800m at 72 second pace with the final 100m being nearly all out. Then jogged a mile at 7:00 pace before jumping into a second 800m at the same pace but starting the kick with 200m to go. Jogged another 7:00 mile and then did 1200 meters at 72 second per lap pace but starting the kick with 300 meters to go. Cool down included running up the Parkway to my house...a gain of some 500-600 feet. Good workout. Nice and short.

Brooks ST3 Racer Miles: 11.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Cool but sunny run along the Samammish River trail. Still can't believe the weather we've been getting. Not a flake of snow at the ski resorts. I might have to mow my lawn again.

Brooks Infinity Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

A chilly, cloudless early morning run this morning through Snoqualmie Ridge. Six weeks into the rainy season, I have run in the rain only three times and one of those was in Utah. Weird winter.

Brooks Infinity Miles: 10.30
Weight: 0.00
Comments
From DonGardinero on Fri, Dec 05, 2008 at 21:07:16

Hey Sean,

What's up next for you?

Dale

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.002.0014.25

Well, the family schedule today required that I get my run in early. So I left the house at 7am while it was still dark and ran down to the high school track (4 miles). It was 30 degrees, coldest temps of the season so far. I was cold the entire way. I wore pants and a jacket on the way down thinking I would shed both for the workout. Not a chance. It felt even colder int he valley. The infield grass was frozen and even the track had frozen dew on it making it a bit slick. The planned workout was 2M in 9:40 with a 12 minute jog before doing one more mile at 4:50. Well, let's just say it didn't work out that way. Running in head to toe clothing is generally not a recipe for speed and the temperatures and early hour of the morning made the workout a joke. I ran one mile in 4:58 and then went into my 12 minute rest jog skipping the second mile. I would have been lucky to finish the two miles in 10:00. Came back and ran another mile in 4:58 and then ran home. Sadly, in the 45 minutes of post workout running, the temperature rose 12 degrees. If I had been able to start my workout an hour later I think things would have gone a bit better. Oh well.

Brooks ST3 Racer Miles: 14.25
Weight: 0.00
Comments
From wheakory on Sat, Dec 06, 2008 at 13:48:02

Nice run even if you don't think so. I find it very difficult for speed in layers of clothes and colder weather. Enjoy the day with your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles today in cool but great weather. Pace was about 6:30 which felt great and required little effort. One more workout before Nationals on Saturday. Spokane forecast for Saturday is snow and temps in the low to mid 20s.

Weight: 0.00
Comments
From jeffmc on Tue, Dec 09, 2008 at 18:31:27

I am wondering, are there any good races in western Washington over the holidays? I am thinking about running a race up there since I will be in Washington from the afternoon of the 16th of December until late at night on the 1st of January.

From Snoqualmie on Fri, Dec 12, 2008 at 09:43:39

Good luck on Saturday, Sean!

Jeffmc, you can take a look here:http://www.nwrunner.com/featured-races I've run the 12 K's of Christmas and it's a pretty good race. Jingle Bell Run is not good for someone who is serious but slow, like me, but you might enjoy it if you're near the front (it's big, festive, full of costumes). Enjoy your visit!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Last workout before Nationals on Saturday.

3x200m in 30, 31, 32

5 minutes jog

3x1200m in 3:38, 2:40, 2:42

5 minute jog

3x200m in 31, 31, 32

The 1200s were supposed to be in 3:36 but oh well.

Brooks ST3 Racer Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

A very, very foggy and cold run this evening through the neighborhood.

Brooks Infinity Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Stroll through the neighborhood.

Brooks Infinity Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Couple of laps around the Nationals course here in Spokane. Light snow falling and still pretty warm. 32 degrees or so. Course is holding up pretty well but hard to say how it will look if the predicted 8-12 inches of snow falls over night. The men's open race is the last of five races. We don't start until 1:30pm when the temp us supposed to be around 20 with snow falling and snow blowing. Should be interesting

Brooks Infinity Miles: 4.25
Weight: 0.00
Comments
From Scott Zincone on Fri, Dec 12, 2008 at 20:55:00

Best of luck to you !!

I look forward to your race report.

Race: USATF Cross Country Club Nationals (6.2 Miles) 00:33:23, Place overall: 76, Place in age division: 76
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.006.200.006.70

Wow. I'm not even sure where to begin.

I woke up at 5am and peeked outside anf there was still no snow. Either the forecast totally collapsed or the big snows were delayed. i fell back asleep until 7am and looked outside and it was snowing pretty hard and starting to stick. Maybe an inch of snow on the ground. By the time I got ready, the snow had stopped and there were even a few sunbreaks. But oh the wind.

The men's open race wasn't until 1:30 but I went over with the master's men mostly because I was bored of my hotel room and I wanted to cheer the rest of the teams on.

Temperture at the start of the master's race was 29 degrees with winds howling. It hurt just to watch them run and I was sitting in the warm car.

By 1:00, the temperature was 22 degrees and the wind was at 25mph sustained with gusts in the upper 30s. Wind chill was between 0 and 5 degrees. I wauted until 1:05 to do my warmup and only did a very marathon-style warmup...an easy 1/2 mile in my trainers.

Ran back to the car and got my spikes on before heading to the starting line...a mere 100 yds from the car. After doing some strides and a few stretches, I ditched the "warm" clothing with about two minutes until the gun.

There I was. I long-sleeve tech shirt under my singlet and my running shorts. No tights. I don't like to run in them plus I don't have any. I strongly considered running in my Brooks pants but my coach and teammates strongly urged against it. I had an ear band and a nice hat on as well...or so I thought. I didn't realize until 1/2 mile in that my hat came off when I took off my heavy top before the start. At least I had the ear band.

There were more than 300 finishers and probably close to 50 teams. The start was wide but not wide enough and it narrowed after the first 1/2 mile. It would have taken a 60-second quarter to get up with the lead pack and as i've mentioned before, I've never broken 60 seconds in the 1/4 especially not on a windy, butterly cold cross country course. So I settled in but the first lap (2 miles) was very congested so while it did provide some protection from the wind it also meant very little opportunity to move up.  Mile 1 came in at 5:16. I didn't wear my watch so i have no idea what the rest of the splits were. The cold made it hard to breath and the gusts of wind would take my breath away.

During the first lap I felt terrible and really wanted to quit. It's been a humbling month or so of training and I was just about mentally checked out. There were many reasons to give up, but there was also a lot at stake so I carried on. 

I'm glad I did because lap 2 felt great. I had forgotten about the weather for the most part and just worked hard at tucking in when the wind was in my face and really busting out when it was at my back.

Each of the first two laps, you pass the turnoff to the finish line that you take near the end of the third lap. After two laps, it was a bit of a mental blow knowing I still had to go one more lap before turning into the .25 mile finish chute.

Going in, I knew I would be fourth on the team at best. We added two awesome runners since last year and another, John Timeus, beat me on the only other cross country race I was able to run this year. So I was going to have to battle him for the 4th spot and make sure I didn't lose the fifth and final scoring spot.

But after the first lap I was in the team's 7th slot, well out of scoring position and well back of tthe two guys I wanted to catch, John and Brett Winegar. Early in mile 4 I moved up to 6th on the team with Brett and John still ahead of me. Brett though was fading and I finally caught him and passed him at about the four mile mark. He looked completely spent and he had never beaten before at any distance so I thought that I had him.

With about 1.5 miles to go, I got within striking distance of John and he looked like he was struggling too. I quickly passed him and stayed ahead of him the rest of the way. But with about 1000m to go, out of no where come Brett. Not only did he pass me, but he looked really, really strong. I thought about going with him but by the time my half frozen brain could process the info, he had taken a convincing lead over me. Now my goal was to simply pick off as many other runners as I could and still maintain the 5th and final scoring position on the team. I never looked back for John. When I got to the turn off to the finish line, there was 2/10 to go. I passed about 8 people in that final stretch which felt good considering the finish was uphill and straight into the wind.

I nipped one last guy at the tape and finished in 33:23. I was the fifth and final scorer on our team which finished sixth this year...the highest in a very long time if not ever.

At the end, I was a bit delirious from the cold. My fingers were in the worst shape but my bare legs seemed to do OK.

Times mean very little in cross country especially on a day like today. That said, I was quite happy with the time. It was essentially marathon pace for a 10k, but I will take it.

I finished 76th among scoring athletes...exactly my place from last year. That was 2:36 seconds behind the winner Scott Bauhs who won the D-II Cross championships this year.

The year's field was very deep. Defending champs Zap Fitness along with Nike Bowerman, and the Brian Sell-led Brooks-Hanson team were the top 3. Our top guy, Joe Gray, actually beat out Brian Sell in the final kick. He was pretty happy about that.

The weather was beyond miserable but there is something special about cross country. The course was incredible. I would love to have an opportunity to run it in good weather because it's very conducive to my strengths.

Happy with the race. A decent running year is now over and I am looking forward to taking two weeks off from running to refresh and focus.

 

 

 

 

Brooks Infinity Miles: 0.50
Weight: 0.00
Comments
From Susan on Sun, Dec 14, 2008 at 12:09:21

Great job! You make us proud. Amazing.. at 35 years to boot!

Sounds like you could have used some "tights". Hmmm Christmas is coming

From Pete on Sun, Dec 14, 2008 at 12:12:23

Is your info above correct on the "age division" ? You would be in the top for you age division.

From Snoqualmie on Sun, Dec 14, 2008 at 13:49:51

Maybe same place as last year, but certainly under more challenging conditions! Bravo on a wonderful year of running. Enjoy your break! :)

From paul on Sun, Dec 14, 2008 at 15:21:40

Sounds like a true cross country race. Way to grit down and give it your all.

From Sean Sundwall on Sun, Dec 14, 2008 at 16:37:15

Pete -- in the open they don't do age divisions. Any age can run it. They don't start age divisions until master's which is age 40. But, I guess if there had been a 35-39 age division, I would have won that. I hadn't thought to check by age. Thanks for pointing that out. I guess I was the fastest guy older than 32.

From Smooth on Sun, Dec 14, 2008 at 17:06:33

Thanks for the report. AWESOME performance. CONGRATS on a wonderful year of racing. BEST WISHES to you in your future endeavors!!!

From Dale on Sun, Dec 14, 2008 at 22:07:58

Wow! I started chilling just reading your report! Way to hang and finish strong! You have amazing and inspiring grit and determination, Sean. And balancing your training with your marriage and family ...... great example to all of us. Thanks for sharing, and congrats on a truly great year of running accomplishments. Enjoy your break. I suspect you have some significant accomplishments that lie ahead in your future.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

One full week off from running and thinking about running. It went quickly but it was nice to get out for a slow 10k today despite crappy weather.

Brooks Infinity Miles: 6.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another six easy miles. I gained a few pounds during the break and I'm feeling heavier than ever. The weather has been insane. Tons of snow and frigid temps on top of high winds.  

Brooks Infinity Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Snowed hard on top of what we already had. It may be June before I see the sidewalks again. 7:33 pace. Easing back into things

Brooks Infinity Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Longest run since starting back up again. Snowed all day yesterday and again all day today. It's getting insane.

Brooks Infinity Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

longest run since before CC Nationals. 6:48 pace. Still feeling heavy because I am but mechanically everything seems to be clicking.

Brooks Infinity Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7:07 pace for the 10 miles. Still being slowed a bit by poor traction.

Brooks Infinity Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Still getting back into things. I can't wait for the holidays to be over so I can stop eating like a cow and gaining weight.

Brooks Infinity Miles: 8.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.006.000.0012.50

First speed workout since XC Nationals. The workout itself went fine although hitting the relatively easy times took more effort than I had hoped. 5 miles @5:20-5:20 and a 6th mile @5:12. I was pretty spent at the end. Something I also didn't realize is how cold it had gotten. It had dropped below freezing by the time I had finished. I took off my pants and jacket after my warmup as to not slow me down during the workout. After putting them back on for my cool down trip home, I never really warmed up. I also quickly noticed that I was VERY dehydrated. My cooldown unfortunately included running up Snoq. Parkway and the wheels started coming off. I actually had to walk most of the final mile home because I was completely delirious and dizzy. I hadn't felt this way except once -- during the final lap of the Olympic trials. I never walked during that race but the symptoms were the same. Anyway, I'm sure it was a combination of a 1st workout, dehydration and the plummeting temps.

Brooks ST3 Racer Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3192.00136.45182.0389.843600.32
Adidas Super Nova Miles: 196.75Brooks ST3 Racer Miles: 115.00Brooks Infinity Miles: 180.10
Weight: 0.00
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