Hurt so good.

WRC 30K

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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
60.7212.000.000.0072.72
Nike Pegasus 28+ White Miles: 39.40NewBalance Minimus Miles: 11.05Nike Pegasus 28+ Miles: 3.55Lunar Racer RED Miles: 18.72
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

A.M. 

Met up with Bret and Jon @ the North Ogden Nature Center. 

Legs were a little heavy from Saturdays run still, but overall the run felt good. Nice and warm out this morning. No complaints.

 Avg pace 7:05 min/miles

Nike Pegasus 28+ White Miles: 8.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

All the soreness is gone from the legs now, just a little heavy. 

Was way nice outside this morning, first day with no shirt on the run. Gotta love spring!!

 avg pace 6:54 min/miles

P.M.

4.40 miles before work

6:53 min/miles

Nike Pegasus 28+ White Miles: 13.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.000.000.0011.05

Didn't feel like a track workout today so just did some junk miles, probably will hit some 200s tomorrow then hit a hard workout during the WRC 30K.

Run was a loop around Pleasant View and North Ogden.

avg pace 6:40 min/miles

NewBalance Minimus Miles: 11.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.000.008.55

Easy run on the TM.

avg pace 7:05 min/miles

Nike Pegasus 28+ White Miles: 8.55
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.202.000.000.0011.20

A.M.

easy run this morning, decided around mile 2 to hit 2 miles @ goal marathon pace.

avg pace 6:30 min/miles for entire run.

P.M.

2.05

easy shake out run on the TM.

7:30 min/miles

Nike Pegasus 28+ Miles: 2.05Nike Pegasus 28+ White Miles: 9.15
Weight: 0.00
Add Comment
Race: WRC 30K (18.72 Miles) 01:54:35, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.2210.000.000.0020.22

So this will be a short race report because technically I didn't really race. I just don't know how you can race a 30K 3 weeks before a marathon. So anyways I decided to do an easy 6-7 miles and then jump into a 10 mile tempo then cool down for a couple miles.

Did 1.50 miles before the race

During the race I did a 6 mile warm around 6:25 pace

10 mile tempo @ 5:40 min/miles

2.72 cool down around 6:05 pace

avg pace for the 30K was 6:05 min/miles

total miles- 20.22 miles

Ended taking 1st overall in the WRC for the 3rd straight year!!3 more weeks until the marathon, just going to focus on intervals the next 2 weeks to sharpen things up.

Congrats to all the finishers today

Lunar Racer RED Miles: 18.72Nike Pegasus 28+ Miles: 1.50
Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.7212.000.000.0072.72
Nike Pegasus 28+ White Miles: 39.40NewBalance Minimus Miles: 11.05Nike Pegasus 28+ Miles: 3.55Lunar Racer RED Miles: 18.72
Weight: 0.00
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