Sean's Running Blog

Week starting Sep 19, 2010

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSean Sundwall's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014
15% off for Fast Running Blog members at St. George Running Center!

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.

Click to donate
to Ukraine's Armed Forces
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
75.508.008.000.0091.50
Brooks Adrenaline (Green) Miles: 14.00Ravenna #4 Blue Miles: 47.00Brooks ST4 (Yellow) Miles: 30.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

A real soaker this morning but pretty mild. I think it's time to retire the Adrenalines.

Brooks Adrenaline (Green) Miles: 14.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Another wonderful run this morning. A bit cooler under clear/dark skies.

Ravenna #4 Blue Miles: 14.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.008.000.0015.00

Wednesday generally mean workout day and lately it means doing it in the evening after work.

Workout was 4M@5:12 followed by a 10-12 minute easy jog followed by 4x1M @ 5:08-5:10 on 3 mins rest.

First mile was way too fast, 5:07. Oops. The rest were all in the 5:10-5:12 range. Everything felt very relaxed and, frankly, pretty easy. After a trip to refill my water bottle at the drinking fountain during my 10 mins of active rest, I jumped into the mile repeats. 5:07, 5:07, 5:06, 5:05. I could have pretty easily done another 2-4 of the mile repeats. I felt really strong and it was one of the best workouts I have ever had. So hopefully that means I am getting in shape at just the right time. Six weeks or so to go until Indy.

Brooks ST4 (Yellow) Miles: 9.50Ravenna #4 Blue Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Got to watch my son run in his second ever cross country meet. He was fourth overall and third among 7th graders. He was particularly happy that he caught the leading girls runner at the end.

After that I went off for my own run. 12 miles into a planne run of 15 miles I realized i had a meeting to be at in 25 minutes. So I bolted for the car and had to settle for 13.5.

Ravenna #4 Blue Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

A lovely asphalt/soft trail run near home. Beautiful morning. Long workout tomorrow.

Ravenna #4 Blue Miles: 14.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.008.000.000.0021.00

Very long day today. I hosted a trail run which went off without a hitch and then went to watch my daughter's soccer game in Redmond. So my plan was to just run home from Redmond. What I didn't really plan for was 80 degrees temps. I had stashed plenty of water but the glaring sun -- which made for a beautiful Fall day -- was just too much. I was in the sun too long prior to the run and then the run itself suffered a but. Nothing catastrophic.

Workout was a 7+1 tempo run at marathon pace with the last mile being whatever I could muster...Ideally faster. The trick with this one was that I was to start the 7+1 after running 10 easy miles. For whatever reason, this is always a hard thing for me to do. I almost feel like running the whole 18 miles at marathon pace would be easier.

The first five miles were all on pace but the sixth mile fell off and the 7th was a joke...something like 5:45. Everything was tight. I could see the salt all over my body and I was pretty lightheaded....dehydration. Doesn't take much for me, sadly. All in all, another good week with 90+ miles. 5 weeks to go until Indy

Brooks ST4 (Yellow) Miles: 21.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.508.008.000.0091.50
Brooks Adrenaline (Green) Miles: 14.00Ravenna #4 Blue Miles: 47.00Brooks ST4 (Yellow) Miles: 30.50
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: