Hurt so good.

Week starting Jan 16, 2011

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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
32.7017.400.005.0055.10
LunarEclipse Miles: 18.20LunarRacer 2 Blue Miles: 36.90
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

Nice Beautiful night!! No wind, it was way warm!! easily 40 degrees sad to think that is warm but hey way better then the 10 degree crap that we have been getting.

9.40 miles

Avg pace 7:08 min/miles


LunarEclipse Miles: 9.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.404.000.000.009.40

TEMPO TUESDAY

 

3.40 mile  warmup

4 mile tempo @ 5:35 pace

1-5:45 totally misjudged my pace

2-5:34

3-5:32

4-5:28

2 mile cooldown

Positive- legs felt good, felt stronger every mile!!


LunarRacer 2 Blue Miles: 9.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

RECOVERY RUN

20 minutes @ 7:30 min/pace

20 minutes @ 6:30 min/pace

20 minutes @ 7:00 min/pace

 Total miles-8.80

LunarEclipse Miles: 8.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.603.400.005.0013.00

TRACK/MARATHON WORKOUT

3.35 warmup

5X1600 @ 77 pace

Splits-

1-5:08

2-5:09

3-5:05

4-5:07

5-5:14

5 minute set break

20 MINUTES @ 5:54  pace

Splits-5:48;5:56;5:54 for the .40(5:58)

1.20 mile cooldown

total miles-13.00 miles

LunarRacer 2 Blue Miles: 13.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off

Got off work Late, and date night with my wife!!!

Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.5010.000.000.0014.50

LONG RUN/POWER RUN

Now that I am finally back into a rhythem my legs are feeling good, getting strong. So enough about that. All I can hope for is to stay healthy, hopefully the hamstring will stay healed and I will have no complaints.

Today was a good run!! With good friends!! Since we were unable to make the trip to St.George to run Painters we decided to do a POWER RUN. A power run probably can be explained many different ways or it might be something completely different depending on the person that you talk to!!

What I have been told a power run is about 10 seconds slower per mile than Marathon Pace. So today we decided to run 10 miles @ around 10 seconds slower than our last marathon pace. The idea was to just she where we were at right now for workout purposes.

2.75 mile warmup, then straight into the POWER RUN.Goal for the day was 5:55 pace

Splits- 5:48;5:58;5:51;6:00;5:57;5:52;5:51;5:52;5:54;5:48

1.70 mile cooldown

Overall average pace was @5:54 so exactly where I wanted to be. Overall legs felt good. Solid workout for January, and couldn't hae asked for better weather.

Total miles--


LunarRacer 2 Blue Miles: 14.50
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.7017.400.005.0055.10
LunarEclipse Miles: 18.20LunarRacer 2 Blue Miles: 36.90
Weight: 0.00
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