Hurt so good.

Week starting Jul 08, 2012

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
50.65	3.00	8.00	1.50	63.15

Iso Transition Miles: 44.25	LunarGlide 3 (Black) Miles: 18.90

Weight: 0.00

Mon, Jul 09, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.35	3.00	0.00	0.00	10.35

Easy run on the TM. Went to bed a little late last night, so I enjoyed a good morning sleeping in. Around 30 minutes decided to flush the heaviness from Saturdays run. Hit an easy 3 miles @ 5:45 pace.

avg pace was 6:40 min/miles

Iso Transition Miles: 10.35

Weight: 0.00

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Tue, Jul 10, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.90	0.00	0.00	0.00	11.90

A.M.

8.45 miles in 55 minutes. Cut my run 5 minutes short to take my kids to swimming lessons.

avg pace 6:25 min/miles

P.M.

3.45 miles before work on the TM.

avg pace 7:10 min/miles

Iso Transition Miles: 11.90

Weight: 0.00

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Wed, Jul 11, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	4.00	0.00	10.50

2.55 mile warm with strides

4 X 1 mile @ 5:15 pace, 3 min rest

Wanted to go @ goal 5K pace. But I got out at 11:00 and it was already 90 degrees. So altered the workout to goal half marathon pace.

3.50 mile cool

total miles- 10.50

Iso Transition Miles: 10.50

Weight: 0.00

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Thu, Jul 12, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.55	0.00	0.00	0.00	9.55

Easy run into Harrisville around Weber County fair grounds. Ended up at my parents house to help my wife clean.

avg pace 7:00 min/miles

LunarGlide 3 (Black) Miles: 9.55

Weight: 0.00

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Fri, Jul 13, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.35	0.00	0.00	0.00	9.35

Took the boys to Harrisville park to so they could run around and hit some golf balls. They were actually pretty good to let me run. I think they are getting used to it.

avg pace 7:21 min/miles

LunarGlide 3 (Black) Miles: 9.35

Weight: 0.00

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Sat, Jul 14, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	4.00	1.50	11.50

2.55 mile warm w/ 4x100 meter strides

2 X 2 mile @ 5:15 pace. splits- 5:22, 5:09; 5:19, 5:10

w/ half mile jog in between sets

6X400 @ 68 pace w/100 meter jog

2.05 mile cool.

total miles- 11.50

Iso Transition Miles: 11.50

Weight: 0.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
50.65	3.00	8.00	1.50	63.15

Iso Transition Miles: 44.25	LunarGlide 3 (Black) Miles: 18.90

Weight: 0.00

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