Sean's Running Blog

Week starting Oct 11, 2009

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
58.250.0012.000.0070.25
Brooks Inifinity Black #2 Miles: 33.00Brooks ST3 Racer #3 Miles: 14.25Brooks Launch Miles: 22.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Cool, brisk run along the east side of Lake Sammamish. 49 degrees and pretty windy. Fall is definitely here. My left arch was sore again today but not as bad as Saturday.

Brooks Inifinity Black #2 Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Warmer but windier this afternoon which was all the more reason to go back to the east lake Sammamish trail which is fairly protected from the wind. Beautiful day actually, at least when I ran. Left arch still hurting. Not as bad as Saturday but it may impact my ability to push off a bit. Have a 10 mile tempo run tomorrow. That should be interesting.

Brooks Inifinity Black #2 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.008.000.0012.25

Well today was the first speed workout in 12 days. I was admitedly nervous going in having no idea how the calf would hold up or where my fitness level was. I had an afternoon meeting in Seattle so I decided to run around Greenlake. I managed to dodge the rain but not the winds. It was quite gusty throughout the run.

 

Had a good two-mile warmup and then jumped into the workout...a tempo run of 8 miles @ a relatively pedestrian 5:40 pace plus two more miles at 5:20 pace.

The first quarter was in 75 seconds. Oops. First mile was 5:20. Oops. Everything felt surprisingly good although i really only had about 80% lung capacity for some reason. I just couldn't ever seem to get a full deep breath. Anyway, after a brisk first mile, I settled down into the 5:25-5:30 range for the remaining seven miles.

At the start of the 8th mile, my left calf began hurting again to the point that it was impacting my ability to push off on my left leg. The last mile was definitely more work than the previous seven. I made the decision to skip the final two miles to not risk further aggravating a calf that apparently is healed yet.

The good news is I felt great doing the 8 miles from a fitness perspective. Maybe I haven't lost as much as I had feared. However, it was disappointing to have a return of calf issues in the left leg. The cool down was quite tender. I was able to do some good stretching but it's pretty sore.

Brooks ST3 Racer #3 Miles: 8.25Brooks Launch Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

When I woke up this morning, a run of any distance was not looking good. The calf hurt and I was walking with a slight limp and even when there wasn't a limp, there was noticeable pain. I was pretty certain a run was out of the question.

However, as the day wore on, things felt progressively better to the point that I went for a run at around 3:30 (missing the rain yet again) hoping to get 6 or so miles in. Well, after a slow first mile, everything started feeling better than it had all day and I wound up running 12 miles at a very comfortable 6:37 pace. I was able to get some really good stretching in. It still is sore but not nearly as bad as this morning.

Brooks Inifinity Black #2 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

The leg was a bit sore and tender this morning but nothing like yesterday. With crazy wet weather forecast for later this morning, I wanted to get the run done early so I dropped my two older kids off at school and ran a beautiful (rain free) 12 miles through the Tokul Rd area of lower Snoqualmie. Once again, everything felt pretty good. There was mild tenderness and discomfort in the leg but I was able to run 6:40 pace without anything serious issues. Got some good stretching in so hopefully I'm on the mend. Shooting for 14-16 tomorrow.

Brooks Launch Miles: 12.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

Had a great workout today: 2x2M @ 5:20. Actually hit 5:16-5:18 on each with 3:30 rest between each 2-mile segment. The only problem is that my calf doesn't really feel any better. I'm not sure I gave it proper time to heal and with nothing super important on the near horizon, I will likely shut it down completely for two weeks to let the thing heal fully. It's a big bummer, but I really want to have a decent indoor season and more importantly, be ready for a vigorous training cycle leading up to Boston in April.

Brooks ST3 Racer #3 Miles: 6.00Brooks Launch Miles: 6.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.250.0012.000.0070.25
Brooks Inifinity Black #2 Miles: 33.00Brooks ST3 Racer #3 Miles: 14.25Brooks Launch Miles: 22.00
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: