Hurt so good.

Tune up 5K for STG

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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
50.750.005.003.1058.85
LunarGlide 3 (Black) Miles: 33.20Altra Instinct Miles: 4.10Lunar Racer RED Miles: 17.25Iso Transition Miles: 4.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

Fartlek workout.

6 min warm

6 min @ 6:00 min/miles

6 min cool

8 min @ 5:57 min/miles

6 min cool

10 min @ 5:54 min/miles

6 min cool

12 min @ 5:40 min/miles

6 min cool

legs felt great, again no hamstring tightness.

avg pace for run 6:30 min/miles

LunarGlide 3 (Black) Miles: 10.70
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.650.000.000.0012.65

8.55 miles early with Jon, legs felt a little heavier then I would have liked but probably due to the fact of yesterday's workout.

Normal recovery loop from Lee's Market in North Ogden

Swim

Did 500 meters in the water, not much today due to learning a few different swim techniques.

Immediately after swimming dried off and did 4.10 miles around Weber State.

Avg pace was 7:45 min/miles

Again good start to the day.

LunarGlide 3 (Black) Miles: 8.55Altra Instinct Miles: 4.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

Hit the Canal Rd in North Ogden today. Was going to do my last hard tempo run today for STG but decided that I will do it tomorrow. Legs are a little heavy with the long run/tempo on Saturday plus my Fartlek workout on Monday.

Great run today though. Nice weather with a slight wind chill out of the North.

 avg pace 7:10 min/miles

LunarGlide 3 (Black) Miles: 9.45
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.005.000.0013.45

Tempo run

So this is my last hard workout before STG next week. Was way excited to do this workout to see and compare on how I have improved from last year.

So the workout was a 5 mile tempo run.

3.50 warm

My splits from last year at this time were 5:20; 5:25; 5:28; 5:29; 5:18.

I as really motivated today to beat those splits.

Splits for today were 5:14; 5:18; 5:22; 5:28; 5:11.

Really stoked from today's results, I feel like all the training during the summer is coming around and I am peaking right on time.

.65 cool back to my house.

Went straight to Weber State and swam for 50 minutes.

Then hit the roads for 30 minutes.

Managed 4.30 miles @ 7:08 min/miles

Lunar Racer RED Miles: 9.15Iso Transition Miles: 4.30
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy run on TM. Not much time today to run. Studying got the best of me.

LunarGlide 3 (Black) Miles: 4.50
Weight: 0.00
Add Comment
Race: Tune up 5K for STG (3.1 Miles) 00:15:48, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.108.10

The first annual tune up 5K for STG!

Talked to Riley Cook the night before and we wanted to do a low key 5K where we didn't want to pay any money. So we organized our own. I asked Riley what he wanted to call this race, he immediately stated the TUNE UP 5K for STG. So I went to the screen printers which happens to be my moms work and made some official race shirts. Pretty sweet, not going to lie.

Anyway showed up the next morning and distributed the goods which I hoped everyone enjoyed or got a kick out of it.

So we warmed up on the course backwards so we all knew where we were going. Riley earlier stated that he wanted to do a aided 5K that wouldn't leave him sore and we both thought that the PV5K was the course to do.

Okay we got to the start of the race and drew the official starting line into the dirt and we all started laughing because we were like this is probably the most competitive 5K going on in the state right now. Which probably deemed to be true.

Race

First mile for me was to try to hang with Riley and break 5. This mile is all on dirt mostly flat with a good little down and up hill about .75 miles in. Managed a 5:07.

2nd mile Riley had already established a good gap and my goal was to keep him in eyesight for as long as I could. Also this mile is mostly down so I was focusing more on my form and to stay relaxed hit 4:55 for this mile.

Mile 3 is rolling hills with a down hill to the finish. But the first part of the mile starts with a little climb and for me I am not the fastest climber, but not bad. But my pace immediately goes to marathon pace which I am fine with. But again it felt like dejavu because Bryant passed me othe hill this time just like Jon did earlier in the year. I got off the hill and mentally I thought I was done but actually felt okay. Once I snapped out of it the damage was done Brant established a gap I couldn't make up. Although I closed on him the race was just to short. 5:20 for mile 3.

25 seconds for the last .10

Great race for me especially in this type of setting to go out and break 15:50 in technically a training run is a huge motivator. Earlier in the year I was 16:02 in a race setting.

I think I am totally ready going into STG. The best advice I have been given since breaking 2:29 last year was from Paul Peterson. He stated, never look back and only move forward! I have taken that advice to heart!

STG is a great course and a great organized race and should be a lot of fun.

Overall results for today's race

1- Riley Cook 14:55

2- Bryant Jensen 15:37

3- Ben Van Beekum 15:47

4- Jon Heslop 16:08

Great day!

Lunar Racer RED Miles: 8.10
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.750.005.003.1058.85
LunarGlide 3 (Black) Miles: 33.20Altra Instinct Miles: 4.10Lunar Racer RED Miles: 17.25Iso Transition Miles: 4.30
Weight: 0.00
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