Hurt so good.

Winter Racing Circuit 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
40.3510.000.003.1053.45
LunarEclipse Miles: 43.65Saucony Kinvara Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.000.000.009.15

Nice run, legs have responded well from Saturdays workout.

Avg  pace 6:45

LunarEclipse Miles: 9.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.109.10

TRACK WORKOUT

There was this add for Utah Running.com that said your a runner if.....

Well your a runner if a treadmill can't go fast enough for your track workout!!

Today's weather was chilled, plus I had to run late due to my wife working so I decided to head to the gym and try a track workout.

3.00 mile warmup

Breakdown workout

1X1600 @78 pace 3 min recov

1X1200 @78 2:30 recov

1X800 @ 75 pace 2 min recov

1X600 @75 90 sec recov

2X400 @75 (treadmill doesn't go any faster than 5:00 min/miles) 90 sec recov

Good workout

3 mile cooldown

LunarEclipse Miles: 9.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Recovery run 

7:04 avg

LunarEclipse Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran to they gym with my wife and then continued my run on the treadmill. Averaged around 6:30 min/miles. 

Did core workout, abs, lower back

then ran home with my wife.

LunarEclipse Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

Had to cut my run short tonight. I figure I want to run well tomorrow and didn't want to bust out a 10 miler a night before a race.

6:52 min/miles

LunarEclipse Miles: 4.70
Weight: 0.00
Add Comment
Race: Winter Racing Circuit 10 mile (10 Miles) 00:58:14, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

Beautiful day for a race. Showed up to Weber State and like always good to see most people up there. Warmed up w/ Steve Shepherd for a little over 2 miles then took a gu and went to the start line. Noticed that Bryant Jensen wasn't there which means that moved me up to 1st place overall in the series. Which I feel guilty for winning by default, but that's what a circuit is I guess.

Started out with a 5:33 mile and had seperated the group, but still could here foot steps behind.

Mile 2 is a way steep down hill and hit 5:00 flat, by now steve and this other guy from Oregon was right there. So mile 3 I set back behind Steve and this other guy and went with the flow

mile 3 was 5:25, now me and steve had seperated the guy from Oregon

mile 4- 5:36 still just me and steve

mile 5- 6:28 now I am in 3rd!!! the guy we dropped was an animal on the hills passed steve and I like we weren't even running.

mile-6:32 caught steve, both of werent feeling to hot. I had a terrible gut ache, and steve had been sick. By mile 7 and the last huge climb, Finally belched out a ton of air and felt great.

Mile 7 was 6:56 no more hills for a couple miles at least.

Mile 8 and 9 were 5:11; 5:37. and had left steve by now

Mile 10 another big climb with fast downhill managed a 5:51.

Overall 2nd place, first in age. Legs are coming back, I was about 45 seconds slower than last year, but honestly I wasn't even planning on breaking 60 today. Now another 3 weeks of training for the WRC Half. Excited to run this race, always way competitive and humbling at the same time.



Saucony Kinvara Miles: 10.00LunarEclipse Miles: 2.20
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.3510.000.003.1053.45
LunarEclipse Miles: 43.65Saucony Kinvara Miles: 10.00
Weight: 0.00
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