Hurt so good.

Week starting Aug 12, 2012

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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
53.855.007.001.5067.35
LunarGlide II White Miles: 4.10Altra Instinct Miles: 33.40Nike Pegasus 28+ White Miles: 8.35LunarGlide 3 (Black) Miles: 21.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

30 minutes on the TM. Pretty tired today from the weekend. Just wanted to flush the body out.

avg pace 7:20 min/miles

LunarGlide II White Miles: 4.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Easy run on the TM. Legs feel substantially better today, kept pace at 7:04 min/miles

 

Altra Instinct Miles: 8.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.852.004.000.0011.85

Track workout

3 mile warm

4x1 mile @ 75 pace w/3 min recovery jog

1X2 mile @ goal marathon pace

.85 cool back home

Solid workout in the heat. Repeats felt a little hard today. Definitely feeling a little fatigue from last Saturday's relay. But good to have this workout under my belt.

2 mile felt good, but also a little hard to to the fatigue on the legs.

Altra Instinct Miles: 11.85
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Doubled up before work today. 

Ran with Jon 9 miles from my house. Weather was perfect, nice and cool.

Then a couple hours later  I took my son for 1.25 miles on his run then added on from there.

Good start to the day!!

Altra Instinct Miles: 13.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Easy miles on the TM. 

Avg pace was 7:15 min/miles. Watched the movie WARRIOR while running, better movie than I thought it would be. Pretty intense.

Nike Pegasus 28+ White Miles: 8.35
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.003.001.5021.50

Long run/ 3-2-1-1200-800-400 workout

 Met up with Ken and Riley at Rainbow Gardens then carpooled up to Monte Cristo to run some of the New Huntsville Marathon course. To be honest that Marathon will be the most beautiful marathon in the state and if not the fastest. Whole course is downhill, about 5 miles of it is on the Ogden Marathon course, but the nice thing is that the downhill isn't to extreme.

Great run today though. Ken and Riley worked me over like a bad habit. I knew that we were going to be fast today when our first mile was around 6:10 min/mile, after the 3 mile tempo we were cooling down at 5:55 pace, so we were all committed to hit under 6 min/pace for the first 20 miles. I love the 3-2-1 workout feels like it breaks the long run up a lot.

splits for the repeats

3 mile 5:31; 5:29; 5:31

2 mile 5:02; 5:10

1 mile 5:10

1200- 3:45, 5 min pace

After the 1200 legs weren't going to go much faster I felt worked over

800- 2:40, 5:20 pace

400- 72

cooled for 3.50 miles,

Solid workout for myself, first time in a workout that I hit 20 miles under 2 hours.

Avg pace came out to be 5:57 min/miles.

LunarGlide 3 (Black) Miles: 21.50
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.855.007.001.5067.35
LunarGlide II White Miles: 4.10Altra Instinct Miles: 33.40Nike Pegasus 28+ White Miles: 8.35LunarGlide 3 (Black) Miles: 21.50
Weight: 0.00
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