Hurt so good.

Week starting May 31, 2015

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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
80.240.000.000.0080.24
Adidas Boost TR Miles: 23.63SKECHERS GORun 4 Green Miles: 12.54GoMeb Speed2 Green Laces Miles: 13.00SKECHERS GORun Ride RED Miles: 10.31
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.050.000.000.0017.05

Monday Funday from 21st pond with Denver, Manny, Riley, Jason and Ken. Legs were feeling the week off of running about 9 miles in. At the end of the run did 3X7 second uphill/downhill sprints. 

Feeling motivated to tackle the Summer with some high mileage, its going to be good.

7:02 min/miles

P.M.

4.51 miles easy around North Ogden

Adidas Boost TR Miles: 4.51SKECHERS GORun 4 Green Miles: 12.54
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.0010.11

Trails from Mt> Ogden Golf Course. Great morning for a run! Little tired from yesterday, but I will manage.

Adidas Boost TR Miles: 10.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Intervals

3.20 mile warm with strides

Workout 2X2 mile and 2X1 mile

splits- (5:18; 5:23);(5:33,5:37);(5:17);(5:16)

2 mile repeats destroyed me! Just didnt feel good from the start. So when I dropped to the miles I felt okay but felt like I was working way to hard for the pace that I hit. I'm assuming it had to do with last week off and some hill sprints on Monday. So thats what I will stick to for my sucking wind today. On to better workouts!

3.01 mile cool

GoMeb Speed2 Green Laces Miles: 13.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.010.000.000.009.01

Cut the usual 10 down to 9 due time constraints. Legs were pretty darn heavy today, but the tightness and soreness is gone in the calves which is a good progression forward. Rough week, I think that week off took more out of me than I thought, but hopefully will benificial as the miles are going to be getting racked up over the Summer.

Adidas Boost TR Miles: 9.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.000.000.0010.31

TM run easy.

SKECHERS GORun Ride RED Miles: 10.31
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.760.000.000.0020.76

Met with Riley and Dave for a progressive long run. After about 2 miles Dave calf was tweaked again, fast recovery for him. Ended up doing 11.5 miles with Riley at around 5:55 average then I ran 6:15 to 6:20 pace for the rest of the run. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.240.000.000.0080.24
Adidas Boost TR Miles: 23.63SKECHERS GORun 4 Green Miles: 12.54GoMeb Speed2 Green Laces Miles: 13.00SKECHERS GORun Ride RED Miles: 10.31
Weight: 0.00
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