Hurt so good.

WRC 5K

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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
56.420.003.104.5064.02
Nike Pegasus 28+ Miles: 56.42Lunar Racer RED Miles: 7.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

A.M. 9.35 miles on the TM

avg pace slightly under 7 min/pace

 

P.M.

4.30 mile easy

avg pace 7:13 min/miles 

Nike Pegasus 28+ Miles: 13.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.004.5010.70

Track Workout

3.20 mile warm w/strides

4 X 1600 @ 76 pace w/ 3 min recovery jog

3.00 mile cool

 total miles-10.70 

Lunar Racer RED Miles: 4.50Nike Pegasus 28+ Miles: 6.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

75 minute run on  the TM. Didnt figure average pace. just ran off feel. 

Nike Pegasus 28+ Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Felt like garbage this morning on my run. Probably due to the fact that I was up until 1:30 taking care of a sick 3 year old. 

70 minute run.

 

Nike Pegasus 28+ Miles: 9.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.020.000.000.009.02

Met up with Riley, Jon and Bret. Ran from the N.O. Nature Center

avg pace slightly under 7 min/pace 

Nike Pegasus 28+ Miles: 9.02
Weight: 0.00
Add Comment
Race: WRC 5K (3.1 Miles) 00:16:58, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.050.003.100.0010.15

WRC 5K

Let the HILL RUNNING begin!!!

The Winter Circuit just isnt the same no more. Loved it when you could show up and have a good group of guys to run with. Don't get me wrong I love seeing everybody up there and talking to all the runners. But a couple years back it was an awesome showing from the FRB. You had Jon, Cody, Chad, Sasha, Paul and many others. I don't know the Circuit is great winter training and maybe thats how I should approach it.

Anyways now that I have pored my heart out. The race went really good, for me I am not a really good hill runner so I try to just position myself and hope for the best.

First mile all gradual up, managed a 5:28

second mile has 2 steep climbs and and a bombing section of downhill- 5:48

3rd mile has a little section of climbing but majority of it is down- 5:12

Overall time was 16:58. Good race for myself, but no the best. I guess a positive would be is that I managed about 20 seconds faster than last year.

Next race is in 2 weeks. 

Lunar Racer RED Miles: 3.10Nike Pegasus 28+ Miles: 7.05
Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.420.003.104.5064.02
Nike Pegasus 28+ Miles: 56.42Lunar Racer RED Miles: 7.60
Weight: 0.00
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