Hurt so good, so good.

January 2017

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Location:

North Ogden,UT,U.S.

Member Since:

May 23, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K- 15:17, 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:

2017 POTENTIAL  RACE SCHEDULE

Phoenix Half Marathon- February 25th

 Maybe Southern Utah half in April

Ogden Half Marathon- May 20th

Bryce Canyon Half Marathon- July 8th

St. George Marathon- October 7th

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

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

 

Running for:

Skechers Performance

I train with Ogden Crew

 

 

 Follow me on TWITTER! @GORunBen

http://

Find more about Weather in Ogden, UT
Click for weather forecast

Miles:This week: 0.00 Month: 307.18 Year: 707.43
GoMebs 2 Lifetime Miles: 197.46
GoMeb Speed2 Team Issue Lifetime Miles: 147.40
SKECHERS GOMeb Speed 3 Lifetime Miles: 246.10
SKECHERS GOmeb Speed 3 # 2 Lifetime Miles: 211.47
Skechers GoRun 2016 Lifetime Miles: 207.20
Skechers GORun 4 Bright Green Lifetime Miles: 247.68
GoMeb Speed 3 Boston Lifetime Miles: 227.24
GoMeb Speed 3 Boston 2 Lifetime Miles: 124.53
GoStrada 2 Lifetime Miles: 308.83
GOMeb RIO Lifetime Miles: 38.45
GoSpeed 2 USA Lifetime Miles: 138.12
HC Lifetime Miles: 220.10
GoRun Ultra Green Lifetime Miles: 235.87
NWH Lifetime Miles: 30.42
GORUN Reds Lifetime Miles: 161.44
ASB Lifetime Miles: 345.67
UA Orange Lifetime Miles: 45.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
400.250.000.000.00400.25
NWH Miles: 15.51UA Orange Miles: 45.11ASB Miles: 177.89GORUN Reds Miles: 17.11GoSpeed 2 USA Miles: 39.41HC Miles: 15.21
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

3 mile warm

8 mile tempo @ 5:38 min/miles

5 min jog

5X45 second sprints @ 5K pace

No cool down, started later and needed to get ready for my Sunday meetings

Moment #1

To end my top 10 moments on a new year and to have momentum going into 2017. My top moment is the STG Marathon.

This marathon was my so called "Fantasy Sport" PR. I trained all year for it and nailed some big workouts. About 4 weeks before the race I found myself really low on energy, I wasnt recovering from workouts, also couldnt complete workouts. So I talked to my running coach and we agreed that everything was going to be maintenance runs to try to get my energy back. About 1 week before the race I started feeling a little better with the hopes of a PR. Race went the best that I could've gone. Salvaged a 2 minute PR. But also feel like I left alot out on the road too. So this year the plan is to run what I know I can run in STG. This will take more miles and less racing to accomplish this goal. I'm more motivated than ever. Excited to seee what this year will bring.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.100.000.000.0016.10

Nice pounding of snow last night. Run was awesome, but roads were slick which made for some slow moving miles.

Ran with Taylor, Riley, Bret, Bryant, Moss, Jared and Thatcher.

PM

5.10 miles easy on the treadmill at home. 

NWH Miles: 11.00UA Orange Miles: 5.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.0010.11

Easy run with Riley on the East bench of Layton. Morning was actually pretty nice. Chilly in some spots with the fog and open fields, but nice up and down run.

 

ASB Miles: 10.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.710.000.000.0010.71

Bailed on my workout for the day and just went easy. My daughter kept me up all night with an ear infection so my energy levels were super low. Get back into a groove next week.

 

UA Orange Miles: 10.71
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.610.000.000.0015.61

Recovery run with Riley and Toby. East Layton was a slushy mess. 

PM

Double: Treadmill run; 7:03 pace

ASB Miles: 8.01UA Orange Miles: 7.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Easy 75 minutes on the treadmill

ASB Miles: 10.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.700.000.000.0018.70

Treadmill workout. Nikki had to work and I didn't want to go early do to the insanely cold temps. 

Workout

40 minute warm; 20 minutes @ MP; 7 minute jog; 18 minutes @ HM; 7 minute jog; 5X45 second @ 5K with equal distance jog; 15 minute cool. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.100.000.000.0016.10

January just sucks! haha. Another wet, icy, slushy mess in Ogden. Made for a tired slow run. Temp wise I will take the rest of the year. High 30s for the A.M.

Pace- slow

PM
 

5.40 miles on the tready at work

 

ASB Miles: 16.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

Shouldve brought my ice skates out today. Literally wouldve been a better option. Iciest run that I have ever done to date. Overall perspective. Glad that I am healthy, and got to hang out with Bryant and Riley for 80 minutes. 

ASB Miles: 10.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.110.000.000.0017.11

Started the warm up with Bryant and Riley. Riley wasnt feeling the best. Verge of getting sick, so he bagged the run all together and went home. Bryant and I continued the warm up to 4 miles and threw in 6X20 second strides.

Workout

15 minute tempo @ around 5:35 pace

5 minute jog

10X1 minute hill sprints with equal distance jog.

Couple mile cool down

Workout seemed easy enough on paper but overall it got pretty tough, especially the last 4 hill intervals. Pretty brutal.

PM

4 miles easy on the Tready at work. 

 

GORUN Reds Miles: 17.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

PM

4.50 miles at work

PMM

8.50 miles at home

ASB Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.000.0014.60

Felt really tired today. Just felt really heavy and blah.I think Wednesdays workout is catching up with me. 

 

PM

30 minute treadmill run

ASB Miles: 10.40UA Orange Miles: 4.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.010.000.000.0018.01

45 min warm; 20 min @MP; 1 mile jog; 20 min @ HM; 25 min cool

Also this run was done on Sunday. Posted for Saturday because I want my Strava and blog to coincide. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.200.000.000.0020.20

Easy run with Dave and Riley in South Ogden.

Another beautiful 14 degrees. Thinking couldve been short sleeve and shorts weather

PM

7.20 miles on the TM at work

ASB Miles: 20.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

Nice easy run out in Davis County with Jared and Riley.

Balmy 12 degrees today. 

ASB Miles: 10.13
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.100.000.000.0021.10

30 minute warm

Workout

6 sets of (5-1-1-3)

5 minutes @ HM effort; 1 minute easy, 1 minute @ 5K effort; 3 minutes easy

No Cool down

Awesome workout. Seeing slow and steady fitness improvements. 

 

PM

6.70 miles on the tready at work

 

GoSpeed 2 USA Miles: 14.40UA Orange Miles: 6.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

5 miles at work and 3.5 more at home 

ASB Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Tready run at home

ASB Miles: 10.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.220.000.000.0023.22

45 min warm

20 min @ MP; 5 min jog; 20 min @ HM effort

5 min jog; 5X45 seconds @ 5K effort w/equal distance recovery

15 min cool

PM

Riley and I went and ran Malans Peak. Snow was beautiful and deep. Hard going up, but a blast bombing down 

GoSpeed 2 USA Miles: 18.71NWH Miles: 4.51
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.810.000.000.0015.81

Some deep snow last night made for a wet, slippery, slow run.

Craziest January that I can recall in Ogden. New routine is shovel, sleep, shovel, run, shovel, eat, shovel! 

PM

5.70 miles on the treadmill while snowmegaddon continues.

ASB Miles: 15.81
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

Icy and snowy. Got an early start and hit the treadmill at work

avg pace 6:58 min/miles

UA Orange Miles: 10.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.400.000.000.0021.40

Was planning on a workout this morning. But the roads were covered with 3-4 inches of snow again. So workout didnt happen. Ran a little over 10K before work and will plan on the workout tonight. 

Solid winter so far with snow. Have at least 4 feet at my house. Not even mad anymore, just amazed and in ah with how deep the snow is. Sort of incredible.

PM
 

Workout

45 min warm; 15 min @ MP; 5 min jog; 8X75 second hill sprints; 1.60 mile cooldown

 

GoSpeed 2 USA Miles: 6.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.210.000.000.0015.21

Recovery Run

Another snowy day in Northern Utah. Hit 10 miles in East Layton with Riley and Jared.

8 min guy beat us today.

Double: 5 miles on the treadmill at work

HC Miles: 15.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

Easy miles on the Tready watching the curse of oak island

7:04 min/miles

ASB Miles: 10.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

60 min warm. 20 minutes @ 5:28. 10 min jog. 20 minutes @ 5:21. 3 minutes progression down to 5:12. 1 minute cool down.

Did workout on treadmill and during the cool down the treadmill surged and shut off. Due to time I called the workout. 

Solid run. Again was able to progress and go about 2-3 seconds faster per mile than last week. Also another solid 90 mile week of running, no complaints. 

Now how to fix the treadmill. Hopefully it will start up again and it was only over heated. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.110.000.000.0018.11

13 degree mornings don't feel so bad anymore. But I am hoping the inversion will clear out to enjoy some decent winter weather.

Nice easy mileage with Dave, Riley and Jared.

 

PM

6.3 on the Tready at work

ASB Miles: 18.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.410.000.000.0012.41

East Layton run with Jared and Dave. Crazy foggy out today. Some spots we couldnt even see 4-5 ahead of us. Also 17 degrees today, but with the fog I'm sure that it was colder out.

PM

3.40 on the tready at work

 

 

ASB Miles: 9.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
400.250.000.000.00400.25
NWH Miles: 15.51UA Orange Miles: 45.11ASB Miles: 177.89GORUN Reds Miles: 17.11GoSpeed 2 USA Miles: 39.41HC Miles: 15.21
Weight: 0.00
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