Sean's Running Blog

April 25, 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
Wed, Jul 16, 2008
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.

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