Sean's Running Blog

December 21, 2024

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Location:

Snoqualmie,WA,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

  • 2011 Boston Marathon -- 2:27 (Top 50)
  • 2011 Steilacoom 20k -- 1:04:57 (1st)
  • 2010 Indianapolis Monumental Marathon -- 2:26 (7th) 
  • 2010 Fall City 10k -- 31:06 (1st)
  • 2009 Indy Mini Marathon -- 1:07:53 (7th)
  • 2009 WWU Invitational -- 10000m (30:58)
  • 2009 UW Indoor Meet -- 5000m (14:49)
  • 2008 Orem Turkey Run -4 miler -- 19:55 (1st)
  • 2008 Seafair Torchlight 8k--25:03 (3rd) 
  • 2008 Time to Fly 5k -- 15:35 (1st)
  • 2008 Newport Marathon -- 2:22:47 (1st)
  • Steilacoom 15M--1:18:30 (1st)
  • 2007 Olympic Trials -- 2:30:41 (91st)
  • 2007 St. George --2:18:55 (3rd)

Short-Term Running Goals:

  • Feb 23 -- Ft Steilacoom 15M
  • March 23  – Ft. Steilacoom 20k
  • April 15  – Boston Marathon
  • June 8 – Sound to Narrows 12k
  • June 22  – Grandma’s Half Marathon (USATF Champs.)
  • July 7 – Run of the Mill 5k
  • July 27 – Torchlight 8k
  • September – SJJ Half (maybe)
  • October/November – Fall Marathon (maybe)
  • December – Club XC Nationals

Long-Term Running Goals:

 Stay healthy

Personal:

Ran track my junior and senior years in high school and cross country my senior year. Went to BYU but did not run. Served LDS church mission to San Bernardino, CA. Started running again in April 2005. Marathon debut was St. George in 2005.

I coach the Mount Si High School Track Team (distance)

Been married for almost 17 years. My wife, Mara, and I have four kids ages 16, 14, 13 and 11.
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks T5 Lifetime Miles: 34.00
Ravenna Lifetime Miles: 250.00
Tue, Apr 28, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.500.0010.50

Temperature: 56

Humidity: 54%

Wind: 5-10mph

These were the conditions today at the Redmond HS track where I did my final workout before Saturday's race. That just so happens to be almost exactly the conditions forecast for Saturday in Indy.

As for the workout...4M@5:10-5:12 + 1/2 mile at 2:30 or better.

First mile was in 5:08 and every mile thereafter was at 5:11 with the final half being in 2:28. The problem is that it took way to much effort to do it which was a bit frustrating. Saturday's workout which was of the same ilk but longer went much better. I just never felt relaxed today and it just took more effort to run that pace than it should have. Oh well. It's all the more incentive to run with a pack of guys at Indy.

Indy Forecasts:

Intellicast: Mostly cloudy; 51-65; 60% humidity; light winds

Wunderground: Partly sunny; 54-65; 85% humidity; light winds

Weather.com: Mostly cloudy; 53-66; 60% humidity; light/moderate winds

NOAA: Partly Sunny; 45-65

Brooks ST3 Racer #2 Miles: 5.00Brooks Infinity Black #1 Miles: 5.50
Weight: 0.00
Comments
From MichelleL on Tue, Apr 28, 2009 at 17:48:24 from 67.41.191.143

I'm sure the wind was a big factor. I ran with a pack in my Provo 1/2 marathon last April because of wind even though they were going slightly faster than I wanted and it helped so much.

From Sean Sundwall on Wed, Apr 29, 2009 at 01:44:04 from 24.16.6.48

Agreed. Unless running with a pack means going 5 seconds or more per mile faster than you want to, it's usually smarter to stick with the pack especially if wind is a factor. Even if the wind is still, the relative velocity is at least the speed you are running at (10-12mph). So sticking with the pack is worth at least a few seconds per mile.

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