Hurt so good, so good.

Phoenix Half Marathon

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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

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Find more about Weather in Ogden, UT
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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
294.040.0013.140.00307.18
GoMeb Speed 3 Boston Miles: 28.10ASB Miles: 157.75HC Miles: 26.83GoSpeed 2 USA Miles: 18.50GoMeb Speed 3 Boston 2 Miles: 34.16GORUN Reds Miles: 10.51
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Hello February! January was a just a nightmare that I want to forget! The worst we've had in years weather wise. Just brutal. 

Workout 

30 min warm; 5(7-1-1-3); 1 mile cool

7 minutes @ 5:18 pace; 1 min cool; 1 minute @ 4:56 pace; 3 min cool

Workout was tougher than 2 weeks ago. Adding the extra minute was a doozy. But managed to gut it out and I am better for it now. Really enjoying these workouts. Now hopefully February can be nice and allow for some outdoor workouts.

GoMeb Speed 3 Boston Miles: 15.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.400.000.000.0016.40

PM

5.20 miles on the treadmill at work. 

PMM

11.20 on the Tready at home. Air quality is still garbage. 

ASB Miles: 16.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

Another treadmill run

 

ASB Miles: 11.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.420.000.000.0022.42

Easy 2 hour run with Matty, Dave, and Riley. 

38 degrees never felt so good. Finally a good day with some clean air as well. 

Avg pace 6:59 min/miles

PM

5.21 miles with Jonny Boy

ASB Miles: 22.42
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.120.000.000.0016.12

Beautiful 43 degrees in Davis County. Awesome what a week can do. Go from the low teens with smog in the air to clear air and warmer weather. 

Felt fantistic today.

 

PM

4.1 miles on the tready

 

ASB Miles: 16.12
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.110.000.000.0016.11

4.3 mile warm

15 min breakdown tempo; 5 min jog; 6X90 second hill sprints.

Cooldown 

Tempo was breakdown from MP, HM, 10K broken up every five minutes. 

PM 3.11 miles on the tready

GoMeb Speed 3 Boston Miles: 13.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.820.000.000.0016.82

Recovery run with Riley, Jason and Dave in the Davis County.

Weather was perfect this morning.Also had some military DB that almost hit us while crossing the road. He flipped us off and kept driving. Always has to be that one person that is ticked off at the world for one reason or the other.

PM

6.81 miles on the Tready at work

HC Miles: 16.82
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.530.000.000.0019.53

Easy run in East Layton with Dave and Riley.

Again, easily the best running day of the year so far. no complaints about mid 40s!

PM

Taking advantage of the good weather. 9.3 miles in north Ogden 

ASB Miles: 19.53
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.410.000.000.0010.41

Crazy tired legs today which was expected. Glad to just get a run in today.

Avg/pace 7:12 min/pace

ASB Miles: 10.41
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.700.000.000.0016.70

40 min warm

20 min @ 5:28; 5 min jog; 20 min @ 5:18; 5 min breakdown from 5:15-4:58.

15 min jog

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.830.000.000.0018.83

Just Riley and I this morning in 21 degree weather. Started from the 31st parkway and headed North. The river next to the parkway is roaring right now and is flooding at alot of underpasses. 

Legs were pretty beat this morning. Excited to cut back a little and race next weekend.

PM
 

6.80 miles on the treadmill at work

 

ASB Miles: 18.83
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.210.000.000.0011.21

Easy miles out in Davis County with Riley and Dave. Took the parkway path a couple blocks further South just to change things up.

 

ASB Miles: 11.21
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

Met Jared, Dave and Riley at Kent's in Clearfield. Headed out North for our warm up.

Did a little over 5 miles then Riley and I started our workout. Jared and Dave stayed easy for the day.

Workout

10X1K with 35 second rest

splits- 314;313;316;315;314;316;316;314;316;310. avg pace 5:13 min/mile

a little over a mile cooldown.

Crazy hard but satisfying workout. Really stoked for this next step in building towards a PR half in the Spring. So far training has been quite enjoyable.

PM

5.60 miles on the treadmill at work

 

GoSpeed 2 USA Miles: 18.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Easy recovery run around South Ogden with Dave, Riley, and Jason.

HC Miles: 10.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.410.000.000.0011.41

Easy run in North Ogden with Bret, Taylor, and Dave.

ASB Miles: 11.41
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.110.000.000.0018.11

Headed south for the weekend and since the weather in STG sucked I opted to wait to do my long in Mesquite. 

Workout was a progressive long run starting at 7 min pace then every 5 miles drop 30 seconds a mile with the last 3 miles fast but controlled. 

Couple miles in I was already rolling sub 6:30 and by 5 miles I was already at 6 min/pace. So for basically 13 miles I was sub 6 or faster. 

Felt really strong. Heading to Phoenix next weekend for a rust buster half marathon. I have no idea what type of shape I am in. So just going to go off of feel and use it to gage my "A" race in the spring. Mostly excited to watch some MLB spring baseball! 

 

 

GoMeb Speed 3 Boston 2 Miles: 18.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Pond run with Riley, Manny, Trace and Dave. 

ASB Miles: 10.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.510.000.000.0010.51

Easy tready run. 7 miles in I did a 2 mile pickup at 5:13; 5:10 pace.

Excited to race this weekend. Put some of the winter mileage to the test.

 

 

GORUN Reds Miles: 10.51
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.0010.11

Easy miles with Dave and Riley from the Walmart in Layton.

Got a little dusting of snow at my place. I guess its the just the start. Weather stating that potentially 13 inches of snow by Monday. SOOOOO done with winter!

 

ASB Miles: 10.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.030.000.000.008.03

Easy miles with 5X30 second strides to shake the legs out.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

25 minutes on the TM at hotel. 

Weight: 0.00
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Race: Phoenix Half Marathon (13.14 Miles) 01:09:43, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.900.0013.140.0016.04

2.90 mile warm

Race

Headed down to Phoenix with Ken and Riley to nail a rust buster race. Weather was ideal, 39 degrees with slight tailwind. 

Headed to the start line and saw some local Utahns. Sasha, Benjamin, Mike Hardy. Then right before the race got going Ben Bruce came strolling up to the line. Which was pretty cool too actually meet him for a second. 

Gun went off and a lot of guys shot out of the gait and found myself in 10th to 11th pace! I stayed pretty conservative and gradually built into the pace that I wanted to hit for the run. Mile 1 I came through around 5:14 which was right where I wanted to be. By mile 2 I caught Benjamin and he attached on to me for the mile. Around 3.5 he was still tucked behind me. So I turned and told him he is more than welcome to draft off of me but he better hop in front for a bit and return the favor for me. He took the lead for about a half mile and then faded and I didn't see him again. 

Mile 5 a guy from Colorado came up on me and we worked together until mile 8. He put in a little surge and I couldn't respond. Legs felt like they were getting tired so it seemed. Around mile 11 nothing really changed breathing and leg wise. I realized that I actually had some left in the tank.  Closed the last 2 mile in a 5:19; 5:13. Came through the finish in 6th place; 1:09:43; 5:19 avg/mile.

I am happy with the effort since I really didn't know what shape I was in. Also nice to see a sub 1:10 on an honest flat course. Really excited to start hitting the concrete phase of Half training and to improve upon this time. 

Congrats to Riley for hitting a PR. He is going to be a beast come April. Excited to see what he can do. 

Splits for race- 5:14; 5:11; 5:13; 5:16; 5:19; 5:15; 5:24; 5:22; 5:18; 5:24; 5:28; 5:19; 5:13.

 

GoMeb Speed 3 Boston 2 Miles: 16.05
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
294.040.0013.140.00307.18
GoMeb Speed 3 Boston Miles: 28.10ASB Miles: 157.75HC Miles: 26.83GoSpeed 2 USA Miles: 18.50GoMeb Speed 3 Boston 2 Miles: 34.16GORUN Reds Miles: 10.51
Weight: 0.00
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