Hurt so good.

Week starting Jun 22, 2014

15% off for Fast Running Blog members at St. George Running Center!

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
55.60	0.00	0.00	3.00	58.60

Saucony Triumph 11 Miles: 25.15	ASICS Gel 33 Miles: 4.05	GoBionic 2 Miles: 17.45	GoRun Ride 3 Green Miles: 12.00

Weight: 0.00

Mon, Jun 23, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.70	0.00	0.00	0.00	8.70

Easy run with jonny boy in north ogden. Legs are feeling great and back to normal

Saucony Triumph 11 Miles: 8.70

Weight: 0.00

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Tue, Jun 24, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

Easy run on the TM

legs are back to normal. Broke the 7 min/guy today.

Saucony Triumph 11 Miles: 10.10

Weight: 0.00

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Wed, Jun 25, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.40	0.00	0.00	3.00	10.40

Track workout

3.61 warm with 4x100 meter strides

12x400 w/100 jog

splits were between 72-74 for first 8. Starting feeling good and hit 66-68 for last 4

2.75 mile cool

ASICS Gel 33 Miles: 4.05	Saucony Triumph 11 Miles: 6.35

Weight: 0.00

Comments(2)

Thu, Jun 26, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

2 hours of Basketball

Weight: 0.00

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Fri, Jun 27, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	0.00	0.00	7.50

Ragnar Relay

7.55 miles up Old SnowBasin Rd.

avg pace 7:01 min/miles

GoBionic 2 Miles: 7.55

Weight: 0.00

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Sat, Jun 28, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
21.90	0.00	0.00	0.00	21.90

5.60 miles into Rockport state park

avg pace 6:04 mn/miles

Finished with my leg and ran with my wife in the middle of the night. So fun and had a great conversation with her. Did I mention she rocked her run at 22 weeks of being pregnant.

Her leg was 6.40 miles

P.M.

Leg of ragnar. This run was fun until about 8 miles in they had a trail cut of the mountain that wasnt even a trail. Had big rocks and loose gravel straight down the face of the mountain. I literally walked most of it due to I had a minimal shoes on and the risk of getting hurt was a 10 out of 10. For most of the runners doing ragnar I think this portion was to extreme.

avg pace was 5:50 min/miles. 7 out of the 9 were 5:18 pace or quicker.

GoBionic 2 Miles: 9.90	GoRun Ride 3 Green Miles: 12.00

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
55.60	0.00	0.00	3.00	58.60

Saucony Triumph 11 Miles: 25.15	ASICS Gel 33 Miles: 4.05	GoBionic 2 Miles: 17.45	GoRun Ride 3 Green Miles: 12.00

Weight: 0.00

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