Hurt so good.

Week starting Jan 08, 2017

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.

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Miles:	This week:	0.00	Month:	0.00	Year:	257.46

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
89.03	0.00	0.00	0.00	89.03

Adidas Supernova Miles: 49.71	GORUN Reds Miles: 17.11	UA Orange Miles: 4.20

Weight: 0.00

Mon, Jan 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.10	0.00	0.00	0.00	16.10

January just sucks! haha. Another wet, icy, slushy mess in Ogden. Made for a tired slow run. Temp wise I will take the rest of the year. High 30s for the A.M.

Pace- slow

5.40 miles on the tready at work

Adidas Supernova Miles: 16.10

Weight: 0.00

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Tue, Jan 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.21	0.00	0.00	0.00	10.21

Shouldve brought my ice skates out today. Literally wouldve been a better option. Iciest run that I have ever done to date. Overall perspective. Glad that I am healthy, and got to hang out with Bryant and Riley for 80 minutes.

Adidas Supernova Miles: 10.21

Weight: 0.00

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Wed, Jan 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.11	0.00	0.00	0.00	17.11

Started the warm up with Bryant and Riley. Riley wasnt feeling the best. Verge of getting sick, so he bagged the run all together and went home. Bryant and I continued the warm up to 4 miles and threw in 6X20 second strides.

Workout

15 minute tempo @ around 5:35 pace

5 minute jog

10X1 minute hill sprints with equal distance jog.

Couple mile cool down

Workout seemed easy enough on paper but overall it got pretty tough, especially the last 4 hill intervals. Pretty brutal.

4 miles easy on the Tready at work.

GORUN Reds Miles: 17.11

Weight: 0.00

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Thu, Jan 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

4.50 miles at work

PMM

8.50 miles at home

Adidas Supernova Miles: 13.00

Weight: 0.00

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Fri, Jan 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.60	0.00	0.00	0.00	14.60

Felt really tired today. Just felt really heavy and blah.I think Wednesdays workout is catching up with me.

30 minute treadmill run

Adidas Supernova Miles: 10.40	UA Orange Miles: 4.20

Weight: 0.00

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Sat, Jan 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.01	0.00	0.00	0.00	18.01

45 min warm; 20 min @MP; 1 mile jog; 20 min @ HM; 25 min cool

Also this run was done on Sunday. Posted for Saturday because I want my Strava and blog to coincide.

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
89.03	0.00	0.00	0.00	89.03

Adidas Supernova Miles: 49.71	GORUN Reds Miles: 17.11	UA Orange Miles: 4.20

Weight: 0.00

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