Hurt so good.

Week starting Dec 29, 2013

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15% off for Fast Running Blog members at St. George Running Center!

Location:

North Ogden,UT,U.S.

Member Since:

May 23, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K- 14:58, 10K- 31:05, 1/2- 1:06:47 Marathon- 2:23:29

3rd- Park City Marathon 2008

3rd and 4th Ogden Marathon 2010; 12'

5th, 3rd, and 7th- Utah Valley Marathon 2011;14'; 16'

9th, 3rd,11th, 8th, 5th, 8th St. George Marathon 2010, 11',13',14',15'16'

2nd- Deseret News Marathon 2015

1st- SandHollow Marathon- 2016 (CR***)

 

Short-Term Running Goals:

2024 POTENTIAL RACES

 

Long-Term Running Goals:

Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.

                                                                          -Helen Keller

              

 

Personal:

Married to Nikki we have 4 children. Jaerdan, Korver, Grady and Lyla McKell

Head XC/Track Coach at Weber High

Graduated from Weber State with a Bachelor's of Science Degree in Athletic Therapy.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
77.630.005.010.7583.39
Nike Pegasus 30 Blue Miles: 21.70Nike Zoom Streak Miles: 11.87Nike Flyknit One Miles: 5.05LunarGLIDE RED Miles: 44.77
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice and easy, no pain on the ankle. 

Great run!

Nike Pegasus 30 Blue Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

A.M. Easy run on the TM while my baby was napping. Happy New Years Eve!

avg pace 6:54 min/miles

Nike Pegasus 30 Blue Miles: 10.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.110.005.010.7511.87

Tempo Run/200s

Man what a day, weather was awesome, felt like it was the middle of fall! First WOW of the year. I had planned a 5 mile tempo with 6X400s after but with how well my tempo went I dropped the 400s and committed to 200s instead.

warm was 3.71 with 2X100 meter strides

Tempo was 5 miles 

splits were 5:01.75; 5:10.35; 5:08.51; 5:08.24; 5:05.59.

Tempo was A+++ in my book! I did this tempo about 6 weeks ago and averaged 5:13-5:15 pace which was my fastest to date. Now todays was 5:07 avg. I am on cloud nine now. I know great things can happen. The Great Riley Cook told me to quit shooting for the sun and reach for the Stars. I also saw a quote today that was really good. It stated, "What matters most is what you do when the pain sets in." Agree with both those statements and they will be in my mind everyworkout that I do.

10 min jog

then did 6X200s- splits- 33; 32; 31; 31; 32; 32; 

jogged .15 home

total mileage was- 11.87

Nike Zoom Streak Miles: 11.87
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.100.000.000.0016.10

Good to run with the guys this Morning almost had the full group out today. Missed Dave would have been fun running with him again. We had Bryant, Ken, Albert, Jon, Bret, and Riley. Great guys! Also cant forget Jason, Jace and Steve, we have a killer group up north here.

P.M

5.05 around North Ogden what another beautiful day besides the smog!

Half tights and long sleeve shirt.

avg pace 6:28 min/miles

 

Nike Flyknit One Miles: 5.05LunarGLIDE RED Miles: 11.05
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.350.000.000.0015.35

A.M

Had to cut my run a little short today so my wife could get to her work meeting. Good solid run with Albert, Riley, Dave and Bret. Fun morning Dave and I had to use the bathroom about 2 miles in and the bathrooms that we used are glorious beyond measure, heated during the winter! Anyways Riley came in and we gased him! He almost lost his dinner from last night, made for a good laugh.

P.M

6 miles easy on the TM. 

avg pace 7:14 min/miles

LunarGLIDE RED Miles: 15.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.370.000.000.0018.37

Great run today with the fellas. Riley, Dave, Jason, Ken and Jon. Started at the 21st pond and looped into marriot-slaterville area. Run started out at a easy pace and progressively worked into a power run miles 3-8 were roughly 6:10-6:15 pace. I felt like I got into groove and just went with it and started slowly working the miles 9-14 were 5:54; 5:52; 5:43; 5:41; 5:33; 5:18. After that we regrouped and jogged easy back to the pond. Now I am enjoying the sweet heavenly beverage of the Monster Energy Drink. Zero sugar/Zero Calories pretty dang good my friends.

avg pace today was 6:17 min/miles

LunarGLIDE RED Miles: 18.37
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
77.630.005.010.7583.39
Nike Pegasus 30 Blue Miles: 21.70Nike Zoom Streak Miles: 11.87Nike Flyknit One Miles: 5.05LunarGLIDE RED Miles: 44.77
Weight: 0.00
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