Hurt so good.

South Weber 5K

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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.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
360.880.000.000.00360.88
Hoka Clifton(RETIRED) Miles: 20.33GOMeb Speed 3 Black Miles: 21.41GoRun Ultra Road Orange Miles: 24.32LunarGlide (RETIRED) Miles: 140.43GORUN 5 Night Owl Miles: 44.22Speed Goat 2 Miles: 50.67UA Orange Miles: 28.31GoMeb Razor Green(RETIRED) Miles: 18.10GOMeb RIO Miles: 13.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

Easy miles in East Layton with Jared.

 

Legs feel tired for some reason. Need to start hydrating more after my second run of the day. 

Had a fun time last night watching all the kids do sprints in the backyard. All of them were so fun to watch. Little Lyla needs to work on her form a bit, but I think she has plenty of time to improve. ;-}

 

Hoka Clifton(RETIRED) Miles: 10.02
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.410.000.000.0021.41

3k warm with strides

5X4k with 1K rest.

4k repeats @ 5:22 min/mile average

1k rest @ 6:48 min/mile average

Headwind down Valley Drive was insane. I really need to quit going down that road. need to find an alternate route. Sucks the life out of ya and you can't get going well again. Something to plan next week. 

 

PM

4 miles on the tready

 

 

GOMeb Speed 3 Black Miles: 21.41
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Recovery miles on the 31st parkway

GoRun Ultra Road Orange Miles: 10.01
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Sleep in day. Legs felt beat so I skipped the hill repeats.

LunarGlide (RETIRED) Miles: 10.50
Weight: 0.00
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Race: South Weber 5K (3.1 Miles) 00:15:55, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.750.000.000.0023.75

AM

Met Riley at his place and headed over to the South Weber Park. We warmed up just about 10 miles then I jumped into the South Weber 5K. Ran 15:55 for the 5K with splits of 5:03; 5:00 and 5:18. Shut it down the last mile with about a quarter left in the race. 

Cooled for a little over 5 miles and called it a morning.

17.31

PM

Skyline trail heading south from the North Ogden Divide with Riley. Legs were extremely tired and beat. Shattered my iphone while running, thats what I get for being clumsy on the trails. 

6.45

GORUN 5 Night Owl Miles: 17.30Speed Goat 2 Miles: 6.45
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.110.000.000.0017.11

Nice half mary to start the weekday off right with Ken, Dave and Riley.

PM
 

4 miles on the tready at work

 

UA Orange Miles: 17.11
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.110.000.000.0011.11

Golf course loop with Jared and Jason from Kent's in Davis County

LunarGlide (RETIRED) Miles: 11.11
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.450.000.000.0019.45

Original Aerobic builder route with Manny, Ken, Colton, Denver and Matty. Colton and I did 4 miles with the guys then added 11 more together.

avg pace 7:15 min/miles

 

PM
 

4.10 miles on the treadmill at work

LunarGlide (RETIRED) Miles: 19.45
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

Nice easy slow run up on the trails north of 12th street with Riley.

Speed Goat 2 Miles: 10.05
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.610.000.000.0010.61

6 mile progression starting from 7:50 pace to 5:50 pace

7X8 second hill sprints with 2 minute walk/jog to full recovery

2.60 mile cool

Did this run up in Lava Hot Springs Idaho. Beautiful small town and weather

 

GORUN 5 Night Owl Miles: 10.61
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.010.000.000.0015.01

Monte Cristo run

2 mile warm up from the dirt parking lot. Started an 11 mile progression. Went 6:09 down to the last 3 miles around 5 flat.

2 mile cooldown

 

Awesome morning run

LunarGlide (RETIRED) Miles: 15.01
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.310.000.000.0015.31

Aerobic Builder loop extended with Dave, Riley and Colton.

Had Jared, Ken, Matty, and Denver for the first bit as well.

 

 

LunarGlide (RETIRED) Miles: 15.31
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.810.000.000.0010.81

Tready Run at home.

LunarGlide (RETIRED) Miles: 10.81
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

WORKOUT|WEDNESDAY
 

2.1 mile warm

4X5K with 1K recovery.

average pace for 5K effort was 5:20 min/miles

 

1.7 mile cooldown

GoMeb Razor Green(RETIRED) Miles: 18.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.020.000.000.0015.02

Fernwood trails with Dave, John Coyle, Riley and Jared.

 

PM
 

5 miles easy in Layton

 

Speed Goat 2 Miles: 15.02
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Tired legs in North Ogden. Ditched hill sprints.

LunarGlide (RETIRED) Miles: 10.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.010.000.000.0020.01

3.90 mile warm

13 mile tempo @ 5:34 min/miles

3.10 mile cool.

Today felt alot harder than it should've. But to nail the workout at a 2 second average faster than my 10 mile is great to see especially at the end of a 90 mile week.

LunarGlide (RETIRED) Miles: 20.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.420.000.000.0013.42

Easy run from Kents with Riley, Dave, Jared, Jason and Jake.

LunarGlide (RETIRED) Miles: 13.42
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.310.000.000.0016.31

6 miles easy; 8 mile progression Tempo; 2.3 mile cooldown

Splits for progression- 5:56; 5:52; 5:41; 5:26; 5:26; 5:17; 5:18; 5:10

 

 

 

GORUN 5 Night Owl Miles: 16.31
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

Nice easy recovery run with Dave from Kneaders in Ogden.

GoRun Ultra Road Orange Miles: 10.21
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.007.35

Easy trails today. Started at 29th street trailhead, made our way to bues then ran back. Taking it easy the rest of the day and tomorrow. Hoping to run well on Saturday.

Speed Goat 2 Miles: 7.35
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

4.1 miles easy on the Tready. Race day tomorrow.

LunarGlide (RETIRED) Miles: 4.10
Weight: 0.00
Add Comment
Race: Top of Utah Half Marathon 2017 (13.1 Miles) 01:09:17, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.000.0017.20

TOP OF UTAH HALF MARATHON

2.4 mile warm with 3X20 second strides

RACE

Pretty deep field today. Aaron Fletcher, Riley, Bryant, Jason, Fritz, Nate, Myself. Probably the most stacked race of the year other than the upcoming St. George Marathon.

Gun went off and there was a group of 7 of us through the first mile. I came through around 5:06 and felt way comfortable. Thinking that going out a little slower was a little better to do. 

Settled into a pace and hit the first 7 miles yo-yoing back in forth with Nate and Fritz. 

Splits were 5:08; 5:05; 5:10; 5:01; 5:01; 5:03.

To be honest the pace actually seemed pretty difficult leg wise. Breathing was on, felt relaxed, legs just didnt have the pop in them that I wanted or expected. The downhill I think saved a disasterous race. Once the race leveled a bit the splits slowly started to go in the wrong the direction. 

5:12; 5:25; 5:26; 5:35; 5:54; 5:33

The 5:54 split came at the time I gave up on the race. I knew I wasn't going to catch Fritz, I looked back and didn't see a soul insight. Also 6th place, first out of the money. BOOM! Motivation out the door! 

Took the last mile with ease as well and came in a little over 1:09.

Disappointed for sure. Thought I could roll a 1:07 or so but..... I also haven't done any speed work at all since April. I have been doing long intervals around 5:20 pace and body is ready for a marathon.

 

1.7 mile cool

 

 

GOMeb RIO Miles: 13.10GoRun Ultra Road Orange Miles: 4.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Parker Drive off of 31st street.

Big group Jon, Bret, Riley, Dave, Ken, Denver and Jared. 

UA Orange Miles: 11.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.000.000.0010.31

Solo run in North Ogden. Canal Rd to Pleasant View. Stomach wasn't feeling that great today for some reason. Started feeling better around 6 miles in, once the body felt like it was finally awake.

 

Hoka Clifton(RETIRED) Miles: 10.31
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

Wheeler canyon run with Dave, Jason and Riley

https://www.strava.com/activities/1159691913

 

Pretty dang funny run!

Speed Goat 2 Miles: 11.80
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Treadmill run at home. Watched GOLD. Pretty interesting movie.

LunarGlide (RETIRED) Miles: 10.61
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
360.880.000.000.00360.88
Hoka Clifton(RETIRED) Miles: 20.33GOMeb Speed 3 Black Miles: 21.41GoRun Ultra Road Orange Miles: 24.32LunarGlide (RETIRED) Miles: 140.43GORUN 5 Night Owl Miles: 44.22Speed Goat 2 Miles: 50.67UA Orange Miles: 28.31GoMeb Razor Green(RETIRED) Miles: 18.10GOMeb RIO Miles: 13.10
Weight: 0.00
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