Sean's Running Blog

Week starting Nov 30, 2008

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
67.900.000.003.7571.65
Brooks Infinity Miles: 33.40Adidas Super Nova Miles: 12.25Brooks ST3 Racer Miles: 26.00
Weight: 0.00
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
Add Comment
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
Add Comment
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
Add Comment
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
Add Comment
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(1)
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(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.900.000.003.7571.65
Brooks Infinity Miles: 33.40Adidas Super Nova Miles: 12.25Brooks ST3 Racer Miles: 26.00
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: