Hurt so good.

The CLASSIC RACE

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.453.007.100.0049.55
Nike Vomero 5 Miles: 38.55Asics Hyper Speed 4 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off today. Honestly well worth it, don't even feel guilty. Went golfing with some Buddies up at Wolf Creek, did some yard work with Nikki, and Had a family get together later on in the day.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Good run this morning on some hills in North Ogden. Felt way cold out I could Actually see my breath this morning. To early for that Shizz, not ready for the cold yet!!!

Avg Pace 6:49 min/miles

Nike Vomero 5 Miles: 9.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.403.004.000.0015.40

A.M.

4.50 miles @ easy pace  7:31 min/miles

 

P.M

TRACK WORKOUT

 3 mile warmup w/strides

4 X 1600 @ 5:12 pace

8 minute set break

3 mile tempo at 5:40-5:45 pace

Splits- 5:04 (thought I was going to regret that one)

2- 5:10

3- 5:06

4- 5:08

Tempo Splits- 5:40; 5:45; 5:43

.60  cooldown LEGS ARE BLOWN great workout.

Total miles- 10.90 miles


Nike Vomero 5 Miles: 7.50Asics Hyper Speed 4 Miles: 7.90
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Recovery run- Comfortable easy paced run.

Avg Pace 7:20 min/miles

Nike Vomero 5 Miles: 9.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Good run for today. I sort of feel like a slacker this week!!! Haven't had time to do my doubles at all. School is Killing me, I'm burried already!!!

But at the same part maybe good for this week. Racing a 5k tomorrow, this will be my first race since July. So Hopefully it will be a good one.

Avg pace 6:58 min/miles

Nike Vomero 5 Miles: 8.00
Weight: 0.00
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Race: The CLASSIC RACE (3.1 Miles) 00:16:09, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.003.100.008.00

The Classic race in Layton to me is probably on of the BEST organized race in the area. For being only a 5k and 10k, runners get a long sleeve tech shirt, chip timing, all you can eat and drink at the finish line, talking bread, bananas, gatorade, lemonade, water, just fantastic.

I got to layton park and it was cold!!!  warmed up with pants and long sleeve shirt. For my warmup I ran most of the 5k course just to get a feel for some of the uphill in the first 1.5 miles of the race.

Got to the start line and didn't recognize alot of the runners. Mostly highschool kids that were running. For me the main goal today wasn't about time, it was about pushing as hard as I could without hurting my hamstring. Little nurvous especially being my first official race since the beginning of July.

Gun went off and Imediately the first inicial push off felt the hammy emediately!!! But lucky enough that was it, legs felt loose and good. About a half mile into the race the group was already seperated. 2 other guys and me, I knew that if I could seperate myself in the first mile, I would have a great shot at winning because the 2nd mile is all uphill, to me I feel is my strength.

Mile 1 was 5:00 flat and had maybe a 10 second lead already, the goal for mile 2 was just to maintain turnover and push as hard as I could. Mile 2 split was 5:21, not bad considering the uphill. By now I had open the gap a little more, not alot but enough to feel comfortable. Mile 3 is always the slowest mile on this course because you have a dirt trail to run on, also a complete downhill 180 degee turn plus a lot of switch backs through the park, and a little hill that they call heartbreak just before you run into the finish line.

Through all of that I managed 5:18 mile, won the race by 13 seconds. Overall way happy not the best time in the world, but no injury to the hamstring so a way good postitive.

Goal for the next couple of weeks is to get one more good long run in, hit a couple of hard workouts, and rest. St. George here we come!!!

 

Nike Vomero 5 Miles: 4.90Asics Hyper Speed 4 Miles: 3.10
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.453.007.100.0049.55
Nike Vomero 5 Miles: 38.55Asics Hyper Speed 4 Miles: 11.00
Weight: 0.00
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