Hurt so good.

Week starting Aug 09, 2015

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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
83.100.000.000.0083.10
GORun Ultra Road Miles: 32.30GoMeb Speed2 Green Laces Miles: 1.85Skechers GORun Strada Miles: 20.70Go Speed Bright Yellow Miles: 21.25SKECHERSGORun Ride 4s Blue/Orange Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

Sunday stroll on the Canal Road.

Nice way to start the day.

GORun Ultra Road Miles: 10.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

Met with Jon and Riley at 21st Pond. We headed to up the parkway to get Bret at his place.

Around a mile and half into our run I thought I was going to get murdered!! We came to the underpass by washington Blvd. There was this homeless kid walking his dog and just stopped in the middle of the path. I thought oh what a nice gesture to let us pass. But as soon as we made our pass, the kid made eye contact with me and started chasing me with his dog! Then he stopped, I started laughing a bit and got in front of Riley because I was sort of scared. Then the kid started chasing us again! I was gone! Dark in the middle of Ogden, no way no how. After that I was wide awake.

End of the run threw in 5X7 second uphill/downhill sprints

GoMeb Speed2 Green Laces Miles: 1.85GORun Ultra Road Miles: 12.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.000.000.0010.65

Trail Tuesday with Manny, Denver, Jon and Riley from Mt. Ogden Golf Course. 

I was dragging this morning, legs just felt tired. 

But overall it was a great run. 

Skechers GORun Strada Miles: 10.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Aerobic Builder

Met up with Ken and Riley from the pond

3 mile warm with 3X30 second strides

8 mile builder @ 5:28 avg

splits- 5:14; 5:25; 5:25; 5:30; 5:38(bridge mile); 5:31, 5:26; 5:28

2.25 cooldown

Solid builder. Goal was to hit a sub 5:30 avg. Glad to see that goal obtained. Next builder goal will be sub 5:25 avg. Fitness is coming along perfectly and should be ready to roll come October.

Go Speed Bright Yellow Miles: 13.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

North Ogden Loop from my place. Perfect pacing today for a recovery run. 

avg pace 7:30 min/miles

GORun Ultra Road Miles: 10.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

Easy run on the canal road and some roads in North Ogden.

Avg pace 7:35 min/miles

Skechers GORun Strada Miles: 10.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 mile treadmill run. Had a rough night with the kiddos so I had to post pone to this afternoon. 

For the run I did a 4 mile warm, 8 mile tempo, 3 mile cool

For the tempo I did a progressive workout starting at 5:27 pace then dropped 3 seconds per mile with the last mile at 5:08. Avg pace was 5:19 min/miles. Treadmill was at a 1% incline.

Not sure what to think of this workout because I know it was on the tread but same part I felt really strong today, also feels good to cap off another 80+ mile week. 

Go Speed Bright Yellow Miles: 8.00SKECHERSGORun Ride 4s Blue/Orange Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
83.100.000.000.0083.10
GORun Ultra Road Miles: 32.30GoMeb Speed2 Green Laces Miles: 1.85Skechers GORun Strada Miles: 20.70Go Speed Bright Yellow Miles: 21.25SKECHERSGORun Ride 4s Blue/Orange Miles: 7.00
Weight: 0.00
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