Sean's Running Blog

Week starting Jan 23, 2011

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
81.250.003.753.0088.00
ST4 Yellow #2 Miles: 32.25Brooks Ravenna #6 Miles: 55.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.003.0017.25

Slow and short shakeout run this morning ahead of tonight's Dempsey workout.

Dempsey Workout. 4x1M alternating between 4:48 and 4:51 on 2:00 rest. Yikes.

Hit the first in 4:48. Felt good. Hit the second in 4:51. Nice. Third was was in 4:52. OK. A bit off. More importantly, I felt a tweak in the glute on the final lap so I opted to bail on the fourth mile. Not much to gain and a lot to lose by pushing it. It was also a good exercise in not letting the male ego get the best of me. I good part of me wanted to "save face in front of the guys" but I resisted.

ST4 Yellow #2 Miles: 11.00Brooks Ravenna #6 Miles: 6.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Another wet day in paradise

Brooks Ravenna #6 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Finally a dry run

Brooks Ravenna #6 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

My final 11 miles in Seattle for 10+ days. Off to Hawaii.

Brooks Ravenna #6 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

My first run in Hawaii!

We are staying the first half in Ko'Olina on the SW side of Oahu before heading over to the east side in Kailua.

14.5 gorgeous early morning miles. It was 71 degrees when I walked out the door at 7am. It was 36 degrees and raining in Snoqualmie at that same time. Bummer for them. :-)

The Ko'Olina resort area is a nice place to run. I found a 5-mile loop that I could do that ran along the shoreline. It is just beautiful here.

Brooks Ravenna #6 Miles: 14.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.003.750.0021.25

Our second full day in Ko'Olina and we are loving it. That is until today's first real encounter with the heat and humidity of paradise. 

This was my first "destination" run. The family activity for the day was to go to the Dole Pineapple Plantation and then head up to Waimea Park and hike up to some cool falls. So I thought it would be cool to meet the family at the Dole plantation which was 21+ miles away.

So I was smart. I left early...about 7am (just prior to sunrise) and carried with me two 17oz water bottles. Even better, i took money with me to buy more along the way if i needed it. Ummm....I did.

The workout portion was a fartlek of 2:00 hard and 1:00 jog...10 times. After a five mile warmup, which included drinking all of my first water bottle, I dug in to the workout. All was well for the first 6 but I couldn't cool off. 7 and 8 were a death march, but for whatever reason, 9 and 10 were fine. After the repeats, I stopped at the gas station and got a 32 ounce bottle of water. Yes...that is a lot to carry around, but I needed every drop. To try and cool my head off, i dumped several ounces of water onto my head. That was helpful for about 5-10 minutes. And then i would repeat until i ran out. So I drank about half of it anf pour the other half over my head.

By mile 18, I was really hoping to see my wife drive up along side me and rescue me. No chance. The next four miles just felt awful, but I was surprised to see that my pace for the last four miles was 6:45 or so. It felt like 8:45. So all in all, it was a good run. It was of course stunningly gorgeous.

The worst part may have been that my feet were sopping wet just from sweat. That squeeky squishy sound got to be annoying with every foot step.

Another lousy day in paradise. :-)  

Longest mileage week in three months.

ST4 Yellow #2 Miles: 21.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
81.250.003.753.0088.00
ST4 Yellow #2 Miles: 32.25Brooks Ravenna #6 Miles: 55.75
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: