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

Sat, Apr 28, 2012

Race: WRC 30K (18.72 Miles) 01:54:35, Place overall: 1, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.22	10.00	0.00	0.00	20.22

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: 18.72	Nike Pegasus 28+ Miles: 1.50

Weight: 0.00

Comments

From Jake K on Sat, Apr 28, 2012 at 13:05:49 from 67.182.215.126

I think you did that just right - a hard 30K would be really risky this close to Ogden. The money is in the bank - you are ready to go! Sharpen up these last couple weeks and you will kill it!

From Oreo on Sat, Apr 28, 2012 at 13:45:53 from 71.38.249.78

I agree. You are primed to throw down a killa O'Town 26.2! Nice run today.

From fiddy on Sat, Apr 28, 2012 at 15:33:33 from 97.126.212.167

Your cool down was 6:05 pace? You're gonna run great in Ogden.

From Ben VanBeekum on Sat, Apr 28, 2012 at 15:40:10 from 67.169.246.46

@james- Crazy how 6:05 pace fills easy after a hard tempo. I guess thats what tempos do for the body!!

@jake- what types of workouts do you think is best for the next couple of weeks?

From Jake K on Sat, Apr 28, 2012 at 17:04:01 from 67.182.215.126

Ben - at this point, don't re-invent the wheel. Just keep doing what feels good - the workouts you are good at and will make you confident. Your fitness is there. Do some track work to stay sharp, and don't neglect some shorter MP tempos to get the "feel" for the pace in your legs.

From Ben VanBeekum on Sat, Apr 28, 2012 at 18:45:24 from 67.169.246.46

Thanks Jake. Just don't want to over do it. At the same time I don't want to under do it also.

From MarkP on Sat, Apr 28, 2012 at 18:53:58 from 75.162.235.23

Nice tempo run today. It was a little lonely after the 10K, but I found another running partner for about 1 minute at mile 14! Nice job.

From Ben VanBeekum on Sat, Apr 28, 2012 at 19:13:40 from 67.169.246.46

@Mark- It was good talking and getting to know you today. Good luck with your relays and other races this summer. You nailed it today right @ 2 hours. Exactly what you wanted.

From Fritz on Sun, Apr 29, 2012 at 21:45:06 from 67.182.226.25

Great job Ben. Looks like you completely dominated the series again. Good luck with the rest of your build up to Ogden. You are looking strong.

From Ben VanBeekum on Mon, Apr 30, 2012 at 08:27:37 from 67.169.246.46

@Fritz- thanks man. It was a fun series this year. Now the big dog in 3 weeks, it's going to be fun. Hopefully both of us will have a good race!!

From Superfly on Mon, Apr 30, 2012 at 16:20:50 from 74.211.21.81

Looking strong Ben. Good luck in the final 3 weeks... I hate that part:)

From Steve Hooper on Thu, May 03, 2012 at 14:30:59 from 209.33.254.93

Way to go Ben!! You are looking really strong. We're going to need to start calling you The Dominator!

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