Hurt so good.

Winter Racing Circuit Half Marathon

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBen VanBeekum's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021202220232024
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.

 

 

http://

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

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
216.2238.1515.0013.60282.97
LunarGlide II Orange Miles: 166.27Saucony Kinvara Miles: 49.00Asics Hyper Speed 4 Miles: 26.35LunarEclipse Miles: 14.65LunarRacer 2 Blue Miles: 26.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

Nice easy run with 4X200 meter strides at the end of the run.

LunarGlide II Orange Miles: 5.30
Weight: 0.00
Add Comment
Race: Winter Racing Circuit Half Marathon (13.15 Miles) 01:14:23, Place overall: 5, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.1513.150.000.0018.30

So the WRC half it is usually snowy, windy, and freezing!!! But today the weather was perfect. The temp had to been around mid 40s and a slight headwind but not enough to notice.

Today I had one goal in mind and it was just to run off of feel and to hit below a 1:15 in the half. If I could do that I know I am on pace to a sub 2:30 marathon hopefully.

As the race got started the group was separated almost immediately. You had Paul, Bryant, and Riley in the front group. Then Steve Anderson, Steve Shepherd and I in the second group. Shepherd left us almost after mile 4 and Steve Anderson and I ran together til around mile 8.

 Then I jumped slightly ahead and held on for dear life through the rolling hills in the valley.

Mile splits. 5:27; 5:28; 5:22; 5:33; 5:31; 5:34; 5:38; 5:37; 5:47; 5:47; 5:53; 5:55; 5:56. last .15 49 seconds which is 5:34 pace

 So to be honest I was a little disappointed with my performance today. The rolling hills in the valley always blow me up!! I think now it is more mental then anything. I would have love to hit sub 5:40 for the first 10 miles. Turnover felt like it was there but just didnt have it in me.

Well Six more weeks of hard, hard running if 2:30 is going to be in the works.

Saucony Kinvara Miles: 18.30
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Finally got my computer fixed!!!

Legs felt a little heavy during the first half of my run today from saturdays half.  But as the run went on turnover came back around a felt not to bad.

 Avg pace 6:51 min/mile

LunarGlide II Orange Miles: 9.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.950.000.003.909.85

TRACK WORKOUT

Fun workout today. Went up to Weber States  Bues pond to get out of the wind here in North Ogden. Warmed up on the trails for 2.5 miles.

Track workout

3 X 1000 @ 77 pace w/ 2:45 jog

3 X 800 @ 77 pace w/ 2:30 jog

2 X 400 @ 72 pace w/ 1:30 jog

Cooldown on the trails for 2.50 miles

total miles 9.85 miles

Asics Hyper Speed 4 Miles: 3.90LunarEclipse Miles: 5.95
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.000.009.85

Went running this morning with my wife Nikki, she is training for the Salt Lake Half marathon. 

Ended up about 5.5 with her and then went and did a little over 4 miles by myself.


LunarGlide II Orange Miles: 9.85
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.005.000.009.20

TEMPO RUN

 2.00 mile warmup

5 mile tempo @ 5:20-5:25 pace

Splits- 5:24, 5:21, 5:21, 5:21,5:18

2.20 mile cooldown

Asics Hyper Speed 4 Miles: 5.00LunarEclipse Miles: 4.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Nice easy run.

Was able to sneak while it wasnt SNOWING!! The weather actually felt good besides the circling wind, felt like you were running in a headwind wherever you went.

Avg pace 7:00 min/miles

LunarGlide II Orange Miles: 9.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.000.000.0014.00

LONG TEMPO RUN

 Well decided today that I really didnt feel like running in a Blizzard!!! This weather is Bull SH#*!! It makes it really hard to train for a Spring Marathon up North. Maybe tomorrow the weather will be better to hit a long run after Church.

Anyway went to the gym and hit the the Treadmill

3 mile warmup

10 mile tempo @ 5:36-5:42 pace

1 mile cooldown

The more I do this 10 mile tempo the Stronger I feel myself getting. I first hit this run in about 5:55 pace now low 5:40s. Hopefully it will show in the Marathon.


LunarRacer 2 Blue Miles: 11.00LunarGlide II Orange Miles: 3.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

LunarGlide II Orange Miles: 9.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.006.000.0016.75

LunarRacer 2 Blue Miles: 6.40LunarGlide II Orange Miles: 10.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.000.000.0014.15

LunarGlide II Orange Miles: 14.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

LunarGlide II Orange Miles: 6.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.450.000.000.0026.45

LunarGlide II Orange Miles: 26.45
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

LunarGlide II Orange Miles: 4.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.005.209.70

Asics Hyper Speed 4 Miles: 5.20LunarEclipse Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

LunarGlide II Orange Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.505.000.000.0013.50

LunarRacer 2 Blue Miles: 9.30LunarGlide II Orange Miles: 4.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

LunarGlide II Orange Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.3010.000.000.0021.30

Saucony Kinvara Miles: 21.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

LunarGlide II Orange Miles: 13.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.004.5010.25

Asics Hyper Speed 4 Miles: 5.50LunarGlide II Orange Miles: 4.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.120.000.000.009.12

LunarGlide II Orange Miles: 9.12
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.004.000.009.40

Saucony Kinvara Miles: 9.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

LunarGlide II Orange Miles: 9.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

Asics Hyper Speed 4 Miles: 6.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
216.2238.1515.0013.60282.97
LunarGlide II Orange Miles: 166.27Saucony Kinvara Miles: 49.00Asics Hyper Speed 4 Miles: 26.35LunarEclipse Miles: 14.65LunarRacer 2 Blue Miles: 26.70
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: