Sean's Running Blog

April 27, 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, Jan 27, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.004.2512.00

Tuesday workout at the Dempsey Indoor at the UW. Perfect weather in there. :-)

The workout was 5x1200m alternating between 3:39 (73s) and 3:36 (72s). The first one was in 3:39 on the dot. The rest were fast. All 3:34 or better. I was quite happy and I felt strong on every rep. Again, it helps to run with someone else on these even if it was just one person. Going to try and do at least 12 tomorrow and maybe 14 if I can break away long enough.  

Brooks ST3 Racer Miles: 6.50Brooks Infinity Miles: 5.50
Weight: 141.00
Comments
From jefferey on Wed, Jan 28, 2009 at 12:34:48

Can I just say that I hate you! I just ran 5 600's and barely got 6:15 pace on most of them. And you ran 26 miles at 5:30ish pace. You and your kind are beyond Ridiculous. In fact in the thesaurus here is what you are: absurd, antic, bizarre, comic, comical, contemptible, daffy*, derisory, droll, fantastic, farcical, foolheaded, foolish, gelastic, goofy*, grotesque, harebrained*, hilarious, impossible, incredible, jerky*, laughable, ludicrous, nonsensical, nutty*, outrageous, preposterous, risible, sappy*, silly, slaphappy*, unbelievable, wacky*

From wheakory on Wed, Jan 28, 2009 at 15:50:33

Great workout. You do a lot of speed workouts. What motivations to get geared up for them? A lot of times I can't get geared up to do a speed workout.

From air darkhorse on Wed, Jan 28, 2009 at 16:27:52

How much recovery and what pace do you take on those harder intervals?

From Sean Sundwall on Thu, Jan 29, 2009 at 11:59:23

I do two speed workouts per week..one mid week and the other as part of my Saturday long run. Motivations vary but the biggest one is that I love to race and not only are speed workouts kind of like a race (against the clock) they are really the workouts that matter most from the standpoint of improving my times at virtually any distance. A marathon OTQ of 2:19 may very well be out of my reach, but I know that it would be 100% impossible without speed workouts.

As for the recovery, it's been 2:30 between each. Two weeks ago I did 800m repeats with that amount of rest and one week ago I did 1000m repeat with that same rest. Tuesday I did 1200m repeats with 2:30 rest and I presume next week I will do mile repeats with 2:30 rest. So the idea is to increase the distance while holding steady on the rest interval.

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