Hurt so good.

WRC 10 mile

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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
82.670.000.000.0082.67
Skechers GoRun 2016 Miles: 19.31Skechers GORun Strada Miles: 21.91SKECHERS GOMeb Speed 3 Miles: 14.00GORun Ultra Road Miles: 10.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.010.000.000.0015.01

Progression run with Ken and Riley. Felt great for the most part. Had some good splits going up the hills but still need to get quicker. 

Avg pace 6:34 min/miles

Skechers GoRun 2016 Miles: 15.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.810.000.000.0011.81

Met at Smith's off of Country Hills did the South Ogden recovery loop. Denver branched off around 4 miles and headed back. Riley and I kept going. 

At the end of the run we did 6X7 second hill sprints with full recovery. First one felt horrible, but the last 5 felt great.

Skechers GORun Strada Miles: 11.81
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Workout|Wednesday

Warmed up with Ken and Riley from Smith's to the Ogden track. 

Did 4X100 meter strides

Workout

5X2K and 4X400 with 400 active recovery

Plan was to go out around 5:18 pace since that was what I did 1K repeats a month ago.

Splits- 6:36;6:35;6:30;6:36;6:29 overall avg pace was roughly 5:11 min/miles

Did 4X400 pacing Ken on his last 2 reps of 2Ks

Went 79, 78, 76, 75.

Cooled a little over 2 miles back to Smith's.

So within a month I have successfully transitioned from 1K to 2K at the same pace and if not a little quicker. Great positive motivation! Love seeing slow fitness gains. Body is taking in the miles and workouts are feeling great. Have nothing to complain about.

 

SKECHERS GOMeb Speed 3 Miles: 14.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

AM

10 recovery miles with Matt and Jason around South Ogden. 

PM

3.10 easy on the TM

Skechers GORun Strada Miles: 10.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

AM

10 rugged miles with Riley. Ran the first couple with Matt and Denver then they headed back. Riley and I proceeded up to the trails and then ended the run with 6X7 second hill sprints. 

 

GORun Ultra Road Miles: 10.05
Weight: 0.00
Add Comment
Race: WRC 10 mile (10 Miles) 00:58:12, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.600.000.000.0018.60

WRC 10 mile

Showed up around 7am and warmed up for a little over 4 miles with Matt and Denver. Switched the shoes to flats and did some strides.

Beginning of the race I talked to Anthony a bit who ended up winning the race. As the gun went off we took it pretty chill and talked for the first mile. 2nd mile we started dropping the pace which we roughly hit around 5:04. The next mile Anthony got a little gap on me going up the hill by Mt. Ogden he maintained that gap for the next 2 miles. Now between miles 5-7 the gain is about 500 ft. My legs felt way heavy. Thinking due to the workout on Monday and 2K repeats on Wednesday. Anyway Anthony now had a little over a minute lead and maintained that to the finish. He ran a high 56 and did it pretty easily. I was a little over 58 minutes.

My time was slower than years past and I am okay with that. My mileage has been the highest and most consistent than ever before. Light at the end of the tunnel is Ogden Marathon. So I hope the training will transition to a great race. 

Course was a little longer than years past. Usually we started in the east parking and this time we were in the southeast corner comparing distance from years past it was .10 longer this year, but not a big deal.

Cooled down with Anthony and Matthew for a little over 4 miles.

Skechers GoRun 2016 Miles: 4.30
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.670.000.000.0082.67
Skechers GoRun 2016 Miles: 19.31Skechers GORun Strada Miles: 21.91SKECHERS GOMeb Speed 3 Miles: 14.00GORun Ultra Road Miles: 10.05
Weight: 0.00
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