Hurt so good.

Week starting Jan 29, 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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to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
95.74	0.00	0.00	0.00	95.74

Adidas Supernova Miles: 77.24	GoMeb Speed 3 Boston Miles: 15.10

Weight: 0.00

Mon, Jan 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.11	0.00	0.00	0.00	18.11

13 degree mornings don't feel so bad anymore. But I am hoping the inversion will clear out to enjoy some decent winter weather.

Nice easy mileage with Dave, Riley and Jared.

6.3 on the Tready at work

Adidas Supernova Miles: 18.11

Weight: 0.00

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Tue, Jan 31, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.41	0.00	0.00	0.00	12.41

East Layton run with Jared and Dave. Crazy foggy out today. Some spots we couldnt even see 4-5 ahead of us. Also 17 degrees today, but with the fog I'm sure that it was colder out.

3.40 on the tready at work

Adidas Supernova Miles: 9.01

Weight: 0.00

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Wed, Feb 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.10	0.00	0.00	0.00	15.10

Hello February! January was a just a nightmare that I want to forget! The worst we've had in years weather wise. Just brutal.

Workout

30 min warm; 5(7-1-1-3); 1 mile cool

7 minutes @ 5:18 pace; 1 min cool; 1 minute @ 4:56 pace; 3 min cool

Workout was tougher than 2 weeks ago. Adding the extra minute was a doozy. But managed to gut it out and I am better for it now. Really enjoying these workouts. Now hopefully February can be nice and allow for some outdoor workouts.

GoMeb Speed 3 Boston Miles: 15.10

Weight: 0.00

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Thu, Feb 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.40	0.00	0.00	0.00	16.40

5.20 miles on the treadmill at work.

PMM

11.20 on the Tready at home. Air quality is still garbage.

Adidas Supernova Miles: 16.40

Weight: 0.00

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Fri, Feb 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	0.00	0.00	11.30

Another treadmill run

Adidas Supernova Miles: 11.30

Weight: 0.00

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Sat, Feb 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
22.42	0.00	0.00	0.00	22.42

Easy 2 hour run with Matty, Dave, and Riley.

38 degrees never felt so good. Finally a good day with some clean air as well.

Avg pace 6:59 min/miles

5.21 miles with Jonny Boy

Adidas Supernova Miles: 22.42

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
95.74	0.00	0.00	0.00	95.74

Adidas Supernova Miles: 77.24	GoMeb Speed 3 Boston Miles: 15.10

Weight: 0.00

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