Sean's Running Blog

Steilacoom 15 Mile

Recent 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 MessageWeek ViewMonth View
15% off for Fast Running Blog members at St. George Running Center!



Member Since:

Feb 24, 2007



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


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.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks T5 Lifetime Miles: 34.00
Ravenna Lifetime Miles: 250.00
Race: Steilacoom 15 Mile (15 Miles) 01:21:13, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Today didn't go quite as planned but the weather didn't help. Mid-20s at the start and upper 20s at the finish. It didn't feel too bad once we got started but it certainly wasn't optimal.


This was my first race in nearly four month...and it showed. I led the entire way through 10 miles. Mistake #1. We had a pack of five guys that entire stretch and I didn't let anyone else do the work. Poor decision on my part.

We were 21:29 through 4 miles so running along at a 5:22 pace. I was hoping for more like 5:15s, but with the weather 5:20s were fine. We picked up the pace a bit on the flat stretch finishing the first 7 milesin 37:25 (5:20) putting us back on pace overall. At the 7.5M turnaround point we were 40:10. So we were well off my course record pace of 1:18:40 but I don't think any of us expected this to be a banner race. At Mile 9, the lead pace car cut us off and we had to make a very sharp and dangerous zig zag to avoid an accident. This turned out to be pretty unfortunate. At that moment, I could feel the lactic acid fill my legs and I was never really the same. To be fair, the inevitable was coming anyway...that just seemed to be the trigger. At Mile 10 we were still a pack of five which was awesome. I have never run in a pack that size for this long. We crossed in 53:16 (5:19) so we had picked up the pace a bit. I was still leading the pack but starting to feel tired. I was really poorly prepared. I forgot my GU at home which I had planned taking at Mile 5 or so. And by Mile 10, I was feeling a major shortage of energy. So I ceded the lead to try and catch a draft and before I knew it, the group had gapped me. The good news is that I was running slower...they just picked up the pace. The bad news is I couldn't follow. SO I spent the last 5 miles basically by myself plodding along and totally out of gas. The worst remaining mile was 12. It's an uphill mile and I had a miserable 5:43. The rest were in the 5:30 range.

This was a mediocre performance but a good chance to race and check in on where I am.

ST 5 Racer Miles: 15.00Brooks Launch #2 Miles: 3.50
Weight: 0.00
Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator

Featured Announcements