Hurt so good.

Glow in the dark 5K

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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
43.168.105.001.0057.26
Lunar Racer RED Miles: 9.75LunarGlide 3 (Black) Miles: 6.60Iso Transition Miles: 9.66Nike Pegasus 28+ Miles: 9.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.756.000.000.009.75

3 mile warm

6 mile @ 6 min pace to 5:40 pace

Splits- 6:00; 5:57; 5:54; 5:49; 5:44; 5:41

.75 ccool

Avg pace for run 6:25 min/miles

Lunar Racer RED Miles: 9.75
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Freezing cold run in the Snow!! Wasn't prepared for this morning, no gloves, no beanie, started snowing with wind, felt like a mini blizzard. So decided to cut my run short.

headed to WeberState to hit the pool for 60 minutes.

LunarGlide 3 (Black) Miles: 6.60
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.660.004.001.009.66

Track workout

1 mile warm

4x1 mile

Splits- 5:28;5:24;5:21;5:19

2x800 @ 75 pace

Half mile jog for rest

Starting back slowly. Hamstrings held up well today, the key is how are they going to feel tomorrow morning.

Definitely need to get the speed back into my legs though. 800s hurt and it was only at 75 pace.

Total miles today was 9.66

Avg pace 6:20 min/miles

Iso Transition Miles: 9.66
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Nice easy 70 min run on the TM. Cannot believe this snow so early in the year. STG might become more of a reality sooner than later.

Legs are feeling good. Energy levels are still a little low. I figure this time of the year I am going to take one extra day off to get my body excited again for racing in the spring. Because right now it's just a blah!

Nike Pegasus 28+ Miles: 9.60
Weight: 0.00
Comments(2)
Race: Glow in the dark 5K (3.1 Miles) 00:16:42, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.552.101.000.0021.65

Easy run from my house with Ken and Riley. Pretty chilled this morning, roughly 32degrees which isn't to bad. Felt good the whole run.

My legs were a bit fatigued towards the end and my left foot still feels bruised from STG.p

Avg pace was 6:48 min/ miles

Ran in some new Adidas. Not sure what's think about them yet. I think it might be time to get some Pegasus shipped from STG running company.

Had the chance to sneak in a double today. I ended up doing a night 5K in North Ogden.

Pretty fun race. Mostly on the canal rd system which I run everyday usually.

Pretty good showing for a 1st yr race. Roughly 90 people. Race gave out head lamps, glow in the dark bracelets, tech shirts. Plus hot chocolate at the end.

Race began my plan was to run the first mile hard, last 2 miles easy. Gun went off and for me there is some type of euphoria of running hard at night. Seriously makes me feel like the miles go by so fast! first mile was roughly 5:00 flat. By now the damage was done. I had a good lead, so it was nice just relax and hit some marathon pace miles for the last 2.

5:33 and 5:50. Didn't get split for the last .10 but ended up winning the overall by 2 minutes.

Legs felt surprisingly good even with the long run in the morning, also hamstrings held up well. No tightness or pain.

I think my average pace was roughly 5:30 min/miles.

1 mile cool

Ran in Adidas racing flats

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.168.105.001.0057.26
Lunar Racer RED Miles: 9.75LunarGlide 3 (Black) Miles: 6.60Iso Transition Miles: 9.66Nike Pegasus 28+ Miles: 9.60
Weight: 0.00
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