Sean's Running Blog

Ft. Steilacoom 20k

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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: Ft. Steilacoom 20k (12.41 Miles) 01:05:16, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Today was the Ft, Steilacoom 20k...a race I often use as a final tune up for a Spring marathon. It fits very nice three weeks in front of Boston making it the perfect final race before the big one.

Perfect weather conditions. Cool, cloudy and very little wind. That's a far cry from the wind, hail, snow and rain we had on Thursday and Friday here.

The only bummer is that I didn't have anyone to run with. I probably won by 15 minutes. Not exactly anyone to push me. But that makes the accomplisment even sweeter.

Earlier in the week my coach convinced me to take both Thursday and Friday completely off. I thought he was crazy. Well...he wasn't. I have never felt so fresh, relaxed and energetic in a race as i did today. I was never really tired. I felt like I was floating the whole time. My coach may be on to something. But I don't think I have ever felt better during or after a race as I did today.

Finished in 65:16 which was 20 second off of my PR from two years ago when I was also preparing for Boston. But this one was sweeter because (a) I am two years older now and (b) there has been a lot of injury and trial over those two years that i am thrilled to be as close to my 2011 time as I was today. I was hoping for 5:20s and ended up with 5:14s.

A great day and hopefully it translates to something awesome in Boston.

ST 5 Racer Miles: 12.50Pure Cadence Miles: 7.75
Weight: 0.00
From ACorn on Sat, Mar 23, 2013 at 15:38:10 from

Great race! Congrats on an awesome day.

From Burt on Sat, Mar 23, 2013 at 23:25:29 from

Atta boy Sean! I think you might have another run in you for OTQ. :P

From jtshad on Tue, Mar 26, 2013 at 13:52:18 from

Congrats on a great race and tune up for Boston!

From MichelleL on Wed, Mar 27, 2013 at 20:28:20 from

Sean! Nicely done. Didn't know you were in kick-butt shape again. I am going to Boston too. It will be nice to meet you face to face. I assume you have an elite start? I am a B-level elite (get elite start but no water support), so I am guessing we will see each other then.

From Sean Sundwall on Sun, Mar 31, 2013 at 16:33:16 from

Michelle...I didn't get elite entry so I am in the first wave which leaves with the elite men. No real difference in my case. Good luck.

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