Hurt so good.

WRC 10 Mile

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBen VanBeekum's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021202220232024
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.

 

 

http://

Find more about Weather in Ogden, UT
Click for weather forecast

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
92.990.000.000.0092.99
Hoka Clifton(RETIRED) Miles: 28.37GoRun Ultra Green Miles: 20.52GoMeb Razor Miles: 39.10Adidas Supernova Miles: 5.01
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.020.000.000.0018.02

Daylight theft run with Riley and Jared. Did a new loop from Kent's today. Headed another mile south to Layton Parkway then headed east to Layton Commons park and hit the trail system back to Kents. 

PM

6.30 miles on the tready at work

 

Hoka Clifton(RETIRED) Miles: 18.02
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.420.000.000.0010.42

Easy run in the D.C. with Jason, Dave, Riley and we even had a Wolpert sighting. Hip is still pretty tight along with my groin. Hopefully just some lite stretching and some foam rolling will help it out. Big boy workout tomorrow.... Going to be insane!!

avg pace 7:42 min/mile

GoRun Ultra Green Miles: 10.42
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.600.000.000.0022.60

Workout|Wednesday

4 mile tempo 5min jog; 5X1K with 2 min active recovery; 6X500 with 1 min active recovery

4 mile warm with Riley, Moss, and Bryant

4 mile tempo @ 5:33 avg

5 min jog

5X1K @ 5:12 avg with 2 min active recovery

6X500 @ 4:58 avg with 1 min active recovery

Little over 1 mile cooldown

 

Slowly see improvement on these workouts which is great. Awesome temps this morning as well, good way to start out the day. 

 

PM

Recovery miles on the Tready at work

GoMeb Razor Miles: 22.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Recovery miles on the treadmill at home

PM

Canal Road, out and back heading south 

GoRun Ultra Green Miles: 10.10Adidas Supernova Miles: 5.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

North Ogden to Pleasant View loop. 

Hoka Clifton(RETIRED) Miles: 10.35
Weight: 0.00
Add Comment
Race: WRC 10 Mile (10.07 Miles) 00:59:50, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

4.40 mile warm with strides

10 mile tempo run on the WRC 10 mile course. 

Had a workout that consisted of 5 at Marathon pace; 3 at half and 1 mile fast finish.

I hit the first 4 miles at pace then took the hills somewhat conservative but when the hills were done my legs never seemed to come back. Been having issues with my hip and groin and I have been losing a lot of extension when I am doing tempos. Anyway I became relaxed with the pace and settled. A little after 9 miles I decided to take a peak to see who was behind me. I realized that my gap wasn't as big as I thought so I snapped out of the easy pace and pushed the last half mile or so. 

Good solid workout. Slowest I've ran the course but it happens. Most importantly I need to find out what's going on with my hip and groin. 

 

2 mile cooldown. 

GoMeb Razor Miles: 16.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
92.990.000.000.0092.99
Hoka Clifton(RETIRED) Miles: 28.37GoRun Ultra Green Miles: 20.52GoMeb Razor Miles: 39.10Adidas Supernova Miles: 5.01
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: