Hurt so good.

Week starting Aug 11, 2013

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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
34.7023.000.000.0057.70
LUNARGLIDE 4 ORANGE Miles: 27.50LunaRacer (black) Miles: 10.20NIKE PEGASUS 29+ Miles: 20.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

zero miles today. Came down with some type of stomach bug yesterday. Felling crazy weak!

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Easy 60 min run. Stomach still feels pretty weak. This stomach bug has thrown me for a loop and has taken a lot of energy from me. Hope to get that back sooner then later.

avg pace 6:59 min/miles 

LUNARGLIDE 4 ORANGE Miles: 8.60
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

good run today. still not feeling so well, sharp abdominal pain today. just glad i got this one in.

LUNARGLIDE 4 ORANGE Miles: 9.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.208.000.000.0010.20

2 mile warm

Progressive 8 mile aerobic builder

splits 

5:50; 5:46; 5:43; 5:40; 5:36; 5:33; 5:33; 5:30

.20 cool walk

avg pace for tempo 5:38 min/miles 

LunaRacer (black) Miles: 10.20
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Easy recovery run today. Thinking I am finally over the stomach flu and feel back to 100% again. So I guess I will take this week as a good down week and ramp it up again next week.

 avg pace 7:10 min/miles 

LUNARGLIDE 4 ORANGE Miles: 9.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0015.000.000.0020.00

LONG RUN

Met up with Riley and Jon at my place at 6:30 and started our journey up to Sardine Canyon. We parked a car at the bottom in  Brigham City and drove my car to the top. My wife was already doing the same run so she was nice enough to pick my car back up at the top so all we had to do is run down and go home.

We warmed to a PORT a RILEY first then ran back for a mile on this Beautiful dirt road that looked like it went clear down into Hyrum. Was gorgeous, tree covered it looked like for majority of the way. Turned around then when we got back to the road we started the Aerobic Builder. Riley had an idea in mind to run 12 miles or so at sub 6 then cool for a mile then give it everything for 3 miles then we would cool down together.

Splits for the tempo

First three were down hill which surprised me that they were one of the slowest, besides my legs felt garbage and didn't know what to expect for the entire run anyways. I also thought that my grave was being dug slowly.

6:00; 6:02; 5:56; 5:47; 5:58; 5:54; 5:51; 5:46; 5:49: 5:49; 5:44; 5:45. (splits were from Riley's blog)

Cooled for about a mile then did 3 miles with what ever we had left.

my splits were 5:34; 6:36(uphill and thought I was done for the day)5:40 for the last mile.

Overall great run for myself! I came out nicely and personally think that this is my best workout that I have done. The run was gorgeous. I will definitely do this run more often. Running around Mantua is a cool experience, the water looked enticing, pure glass the entire time we ran around it.

 

NIKE PEGASUS 29+ Miles: 20.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.7023.000.000.0057.70
LUNARGLIDE 4 ORANGE Miles: 27.50LunaRacer (black) Miles: 10.20NIKE PEGASUS 29+ Miles: 20.00
Weight: 0.00
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