Hurt so good, so good.

WRC 10 Mile

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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- 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- 1:09:40; 6th place overall

Striders WRC 10 MILE- March 18th

 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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Miles:This week: 51.30 Month: 302.93 Year: 1037.15
GoMeb Speed2 Team Issue Lifetime Miles: 147.40
SKECHERS GOMeb Speed 3 Lifetime Miles: 246.10
SKECHERS GOmeb Speed 3 # 2 Lifetime Miles: 231.97
Skechers GoRun 2016 Lifetime Miles: 207.20
GoMeb Speed 3 Boston Lifetime Miles: 227.24
GoMeb Speed 3 Boston 2 Lifetime Miles: 124.53
GOMeb RIO Lifetime Miles: 38.45
GoSpeed 2 USA Lifetime Miles: 138.12
HC Lifetime Miles: 276.50
GoRun Ultra Green Lifetime Miles: 364.46
NWH Lifetime Miles: 30.42
GORUN Reds Lifetime Miles: 178.16
ASB Lifetime Miles: 360.89
UA Orange Lifetime Miles: 45.11
GoMeb Razor Lifetime Miles: 77.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
302.930.000.000.00302.93
GoRun Ultra Green Miles: 101.80ASB Miles: 15.22HC Miles: 56.40SKECHERS GOmeb Speed 3 # 2 Miles: 20.50GoStrada 2 Miles: 11.40GoMeb Razor Miles: 60.35GORUN Reds Miles: 16.72
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.530.000.000.0016.53

Easy miles with Riley, Jason, and Jared out in Layton. Legs felt a little better today but still pretty tired. Going to be some nice easy slow runs all week.

PM
 

Tready run at work

GoRun Ultra Green Miles: 16.53
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.210.000.000.0018.21

Easy pace with Matty and Riley in South Ogden. Headed towards tempo loop in Uintah then made our way towards the hospital. Nice hilly route. 

PM

7.2 miles on Tready watching Season finale of Oak island. 

 

GoRun Ultra Green Miles: 18.21
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

10+ miles with the Politically Correct Ogden Crew around O-town.

ASB Miles: 10.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.110.000.000.0020.11

AM

12.01 miles. 6 with Jonny and 6 solo.

PM

8.10 miles on Tready watching the rest of the season finale of Oak Island Mystery 

GoRun Ultra Green Miles: 20.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.730.000.000.0017.73

Northern Utah got another snow storm last night that brought icy roads this morning.

Met Riley, Dave and Jared out in Davis County. Headed to the parkway system which was actually quite warm do to the wind at our backs. But coming back North it got pretty windy and cold.

So done with this winter already. Hopefully we can see the light at the end of the tunnel soon enough. Oh wait? Light? Nevermind they are taking the light away from us this weekend as well! Stuff daylight savings! 

PM

6.20 miles @ 7:15 pace on the Tready at work.

 

HC Miles: 17.73
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Home today with some sick kiddos. Jumped on the Tready while they napped. Nice easy paced run. 

Avg pace 7:01

GoRun Ultra Green Miles: 13.10
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

Workout|Wednesday

Met the Cookie Monster at 5:30 at Kent's market. Riley was nice enough to do my warmup with me and then go on his way with his recovery day since he worked out yesterday.

Warm up was a little over 4 miles with strides.

Workout today was 20X600 @ 10K effort. To be quite honest I was pretty anxious to do this workout. Didn't seem to hard but did at the same time.

Plan was start the workout around 5:13 pace which was my 1K average a couple weeks ago then break it down into the pace I wanted for 3/4s of the workout.

Well first rep was @ 1:51(little under 5 min/pace) so I just rolled with that the rest of the workout.

Overall for the workout I averaged 1:52; right at 5 min/pace. Workout was actually harder than I thought. Recovery was supposed to be a 1 minute jog, but it ended up being more like 20 second walk to gather myself and then 40 second jog. 

Cool down was just shy of 1.5 miles

Another great confidence booster moving forward. Glad to have another workout under my belt. Thanks Riley for the warmup and thanks Johnny Boy for the workout!

PM

5.70 Tready miles

7:43 avg

 

SKECHERS GOmeb Speed 3 # 2 Miles: 20.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

Recovery run with Riley, Jason, and Dave in East Layton.

Legs were blown. Stomach wasnt to happy this morning either. Felt really dehydrated. Need to be better on recovering between runs.

PM

Tired legs. Easy 5K on the Tready.

HC Miles: 10.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

80 minutes on the treadmill. Legs feel substantially better then yesterday. 

Avg pace 7:01 min/miles

GoStrada 2 Miles: 11.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.450.000.000.0017.45

6.30 mile warm

10 mile tempo

1.15 cool

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.020.000.000.0018.02

Daylight theft run with Riley and Jared. Did a new loop from Kent's today. Headed another mile south to Layton Parkway then headed east to Layton Commons park and hit the trail system back to Kents. 

PM

6.30 miles on the tready at work

 

HC Miles: 18.02
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.420.000.000.0010.42

Easy run in the D.C. with Jason, Dave, Riley and we even had a Wolpert sighting. Hip is still pretty tight along with my groin. Hopefully just some lite stretching and some foam rolling will help it out. Big boy workout tomorrow.... Going to be insane!!

avg pace 7:42 min/mile

GoRun Ultra Green Miles: 10.42
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.600.000.000.0022.60

Workout|Wednesday

4 mile tempo 5min jog; 5X1K with 2 min active recovery; 6X500 with 1 min active recovery

4 mile warm with Riley, Moss, and Bryant

4 mile tempo @ 5:33 avg

5 min jog

5X1K @ 5:12 avg with 2 min active recovery

6X500 @ 4:58 avg with 1 min active recovery

Little over 1 mile cooldown

 

Slowly see improvement on these workouts which is great. Awesome temps this morning as well, good way to start out the day. 

 

PM

Recovery miles on the Tready at work

GoMeb Razor Miles: 22.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Recovery miles on the treadmill at home

PM

Canal Road, out and back heading south 

GoRun Ultra Green Miles: 10.10ASB Miles: 5.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

North Ogden to Pleasant View loop. 

HC Miles: 10.35
Weight: 0.00
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Race: WRC 10 Mile (10.07 Miles) 00:59:50, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

4.40 mile warm with strides

10 mile tempo run on the WRC 10 mile course. 

Had a workout that consisted of 5 at Marathon pace; 3 at half and 1 mile fast finish.

I hit the first 4 miles at pace then took the hills somewhat conservative but when the hills were done my legs never seemed to come back. Been having issues with my hip and groin and I have been losing a lot of extension when I am doing tempos. Anyway I became relaxed with the pace and settled. A little after 9 miles I decided to take a peak to see who was behind me. I realized that my gap wasn't as big as I thought so I snapped out of the easy pace and pushed the last half mile or so. 

Good solid workout. Slowest I've ran the course but it happens. Most importantly I need to find out what's going on with my hip and groin. 

 

2 mile cooldown. 

GoMeb Razor Miles: 16.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.720.000.000.0016.72

Monday Funday from Kents in the D.C.

Met Riley, Dave, Jason and Jared at Kents. Headed out south on the rail trail and then made our way back North by the Layton Parkway. Nice solid 11+ mile loop.

Hip and groin are doing a little better today. Still pretty weak though. Feels like I am about to 80% weight bearing on the right leg. Great step in the right direction. Maybe an easy high mileage week without workouts to let the muscles get some strength back. Just going to play it day by day.

 

Avg pace 7:34 min/miles

PM

5.11 miles on the treadmill at work

7:27 min/miles

 

GORUN Reds Miles: 16.72
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.330.000.000.0013.33

Jaunting around Davis County with Dave and Riley. Good easy run finding some new running locations.

Groin still hurts. The only positive thing is that it hasn't gotten any worse since last week. 

PM

3,32 miles on the treadmill, shakeout miles for tomorrows workout

 

GoRun Ultra Green Miles: 13.33
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.250.000.000.0021.25

4.3 mile warm with Dave, Jared, Riley and Moss

Workout

3X(1 mile @ HMP; 90 second jog; 1 mile @ 10k effort; 3 min jog)

5 min jog

6X600 @ 5K effort

1.21 mile cooldown

Workout was pretty good. Having some hip and groin issues still. so the pace and extension on my stride isn't great at the moment. Hopefully it can get better soon.

PM

5.60 miles on the treadmill at work.

7:30 pace

GoMeb Razor Miles: 21.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
302.930.000.000.00302.93
GoRun Ultra Green Miles: 101.80ASB Miles: 15.22HC Miles: 56.40SKECHERS GOmeb Speed 3 # 2 Miles: 20.50GoStrada 2 Miles: 11.40GoMeb Razor Miles: 60.35GORUN Reds Miles: 16.72
Weight: 0.00
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