Hurt so good, so good.

April 2017

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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- 59:51; 2nd place overall

 Ogden  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

Image result for bioskin

 

 Follow me on TWITTER! @GORunBen

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Find more about Weather in Ogden, UT
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Miles:This week: 77.26 Month: 354.87 Year: 1505.63
GoMeb Speed2 Team Issue Lifetime Miles: 147.40
GoMeb Speed 3 Boston Lifetime Miles: 227.24
GoMeb Speed 3 Boston 2 Lifetime Miles: 146.64
GOMeb RIO Lifetime Miles: 38.45
GoSpeed 2 USA Lifetime Miles: 138.12
HC Lifetime Miles: 330.99
NWH Lifetime Miles: 43.64
GORUN Reds Lifetime Miles: 215.86
UA Orange Lifetime Miles: 45.11
GoMeb Razor Lifetime Miles: 183.80
AEs Lifetime Miles: 10.30
GoRun Ultra Road Orange Lifetime Miles: 75.65
GOMeb Speed 3 Black Lifetime Miles: 45.84
GoMeb Razor Green Lifetime Miles: 21.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
354.870.000.000.00354.87
GORUN Reds Miles: 30.60GoMeb Razor Miles: 57.23GoRun Ultra Green Miles: 27.51NWH Miles: 13.22ASB Miles: 22.92HC Miles: 45.38GoRun Ultra Road Orange Miles: 64.55GOMeb Speed 3 Black Miles: 45.84
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.210.000.000.009.21

Easy 65 minutes on the Tready. 5 minutes of PT exercises at the end of the run. 

 

GORUN Reds Miles: 9.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.520.000.000.0015.52

Easy run with Dave and Jason from Kents. Hip is starting to feel a little better. Restricted to 65 min runs until complete soreness is gone. 

Weather was a balmy 31 degrees this morning. Seems winter is fighting to stay as long as possible up North. 

PM

Out and Back run on the trail system in Layton

avg pace 6:35 min/miles

GoMeb Razor Miles: 15.52
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.0010.11

Easy run with Dave in Ogden. Did the Uintah to South Ogden loop.

GoRun Ultra Green Miles: 10.11
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.700.000.000.0019.70

I decided to Dave's workout today to test the hip/groin out. I met Dave and Moss at Kneaders then we drove my car to Ken's office. Me driving up gave me a bail out if the groin started tightening up.

We warmed up a short 2 miles but it was all up hill so we were ready to go. Dave's plan was to hit around 5:50 avg. I thought that would be a great starting point. Nothing to stressful but to build some confidence if my body felt good.

Workout was 60 min tempo @ Marathon pace. We hit 5:46 avg, little quicker than Dave wanted but I think he was happy.

This is a big confidence booster for myself. I havent been able to hit a tempo run for 5 weeks it seems because of my groin. Pain would get to bad and would have to bail out. Anyway, I felt super relaxed and felt like I could've rolled today. But glad I stayed within the plan and walked a way with a good aerobic workout without any stress on the body.

cooled down for a little over a mile.

PM

5.50 miles easy on the Tready at work.

 

GoMeb Razor Miles: 19.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.620.000.000.0018.62

Easy recovery miles with Dave, Jason and Riley in Layton.

 

PM

Double: Trails! Coldwater Loop on the BST.

NWH Miles: 8.21ASB Miles: 10.41
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Easy treadmill run. WRC Half tomorrow. Winter is supposed to be in full force, should be interesting. 

 

GoRun Ultra Green Miles: 10.40
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.010.000.000.0022.01

WRC Half was canceled due to lightning in the area. So came home slept and did a 22 miler at 6:35 avg/pace. Nice solid end to the week.

GoMeb Razor Miles: 22.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.610.000.000.0017.61

Nice solid run in the DC with Dave(birthday boy), Riley and Jason. 

Good day get to retire my ASBs! Which means I get to break out some new Skechers GOMeb Razors, check them out here.

PM
 

5.10 miles on tready at work

 

 

ASB Miles: 12.51
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Slept in today. Felt really good. Body needed it more than I thought.

Easy 30 minutes at work during lunch. Might do another 30 tonight, maybe.

 

HC Miles: 4.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.400.000.000.0021.40

Workout|Wednesday

Solo effort today for the workout. Transitioned over to marathon training last week, and Riley is finishing up his half stuff. So solo for both of us.....

Dave was nice enough to pcik me up at Kneaders in Ogden to drive me up to Kens office. We proceeded to do our normal 2.5 mile up hill warm to the trail head.

My workout was 7X2K @ 10-15 seconds faster than MP; w/1K recovery.

Splits- 6:38; 6:34; 6:41; 6:39; 6:25; 6:40; 6:39

Avg pace for 2K was 5:18 min/mile average.

Felt very solid today. Minor hip pain but still pain. But now I've seemed to get a of PF.

Hopefully I can heal that soon.

1.25 mile super slow cool down

PM

5.20 miles on the tready at work

Barely beat the 8 min/guy. Legs are zapped!
 

 

 

 

GORUN Reds Miles: 21.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.060.000.000.0016.06

Easy run from the pond with Dave and Riley. The 8 min/guy used and abused us, then again had his way with us. 

Only thing that was awesome this morning other than hanging out with gents was this money sunrise!

8:10 min/miles

 

PM

6.05 miles on the Canal

HC Miles: 16.06
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Tready run at home

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy run with Brady in North Ogden.

Taking a down week. Hoping to get some inflammation out of my hip and left foot. Stinking plantar issues.

 

GoRun Ultra Green Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.600.000.000.0016.60

Broke out some GoRun Ultras. Nice easy run with Dave, Jason, Jared and Riley.

PM

5.50 miles on the tready

 

GoRun Ultra Road Orange Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Easy run in East Layton with Jared and Dave

GoRun Ultra Road Orange Miles: 10.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.630.000.000.0022.63

Usual Wednesday meet up.

Met Dave at Kneaders, drove to Ken's office and began our warm.

2.60 mile warm

Workout was 6X3K w/1K active jog

workout went great. I averaged 3:18 per K or 5:19 min/mile.

I've done this workout 3 times so far

Here is the progression

March 2016- 10:17; 10:19; 10:18; 10:25; 10:35; 10:23

August 2016 - 9:55;   9:47; 10:16;  9:57;  10:32; 10:51

April  2017   - 10:09; 9:42;  9:58;   9:40;   9:54;  10:01   

Nice to see improvement! Feeling really good about this one.

1K cool

Total Mileage for AM- 17.53

PM
 

5.10 miles on the tready at work

GOMeb Speed 3 Black Miles: 22.63
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.020.000.000.0015.02

Recovery run in Ogden with Dave and Riley.

PM

5 miles on the Canal road in the N.O. Had all sorts of weather. Went from sunny, windy, rainy, then back to sunny.

 

HC Miles: 5.01GoRun Ultra Road Orange Miles: 10.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Ogden parkway with Jared, Dave and Riley. 

HC Miles: 10.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.110.000.000.0021.11

Met Dave at Ogden High an then warmed to the top of our Ogden Marathon simulator course.

4 mile warm

Workout was 12 mile tempo @ 15+ MP. Average pace was 5:38 min/miles

5.10 mile cool. Another solid week of training. 

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.710.000.000.0017.71

Nice and easy with Jason, Dave, Riley and Jared in Davis County.

 

avg pace 7:34 min/miles

PM

5.20 miles on the treadmill at work. 

GoRun Ultra Road Orange Miles: 17.71
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

5.50 mile loop with Jared in the DC and then added almost another 5 on the rail trail solo.

Nice cool morning. Lucked out and didn't get rained on.

 

GoRun Ultra Road Orange Miles: 10.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.210.000.000.0023.21

Workout|Wednesday

The usual for meet up and drive to Ken's office. Today we had Bret and Matty for the warm up.

My workout was 5X4K with 1K recovery; Dave had 20X2 minutes on/off.

Run went really well again. I was able to extend from 3Ks last week to 4Ks this week at pretty much the same pace. Which was 3:19 per K or 5:20 min/miles.

Great solid workout. Feeling really confident as of late. Marathon in about a month should be a good one. 

Total miles for the morning- 18.11

PM
 

5.10 recovery miles on the treadmill

GOMeb Speed 3 Black Miles: 23.21
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.120.000.000.0016.12

More recovery miles with Dave and Jared in the DC.

 

PM

Trails above my house

NWH Miles: 5.01GoRun Ultra Road Orange Miles: 11.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

North Ogden Loop with Dave. 

Big tempo tomorrow, should be interesting. 

HC Miles: 10.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
354.870.000.000.00354.87
GORUN Reds Miles: 30.60GoMeb Razor Miles: 57.23GoRun Ultra Green Miles: 27.51NWH Miles: 13.22ASB Miles: 22.92HC Miles: 45.38GoRun Ultra Road Orange Miles: 64.55GOMeb Speed 3 Black Miles: 45.84
Weight: 0.00
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