Hurt so good.

N.O Glow in the Dark 5K

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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
67.663.104.003.0077.76
Nike Pegasus 30 Blue Miles: 39.56Nike Flyknit One Miles: 31.00LunaRacer (black) Miles: 7.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

Easy 60 min fun before heading off to work! Loving the beautiful fall weather!

Nike Pegasus 30 Blue Miles: 8.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.650.004.000.0015.65

So I don't know why but I did it anyway. Decided that it was a great idea to run from work at 2:30 in the morning! So I did, and it was actually pretty cool! Ran from McKay Dee down to Washington blvd then ran Washington all the way into north Ogden, straight shot! Pretty fun, roads were well lit, I think there was some type of meteor shower going on because there was a bunch that I saw once I got off the main rd where the streets weren't lit. Planning a quick run after school probably hit some fast downhill miles to get ready for snow canyon next weekend.

 

P.M

Did a quick workout tonight up in North Ogden down my normal tempo route. Started on 3100 N and ran to the Pepsi plant in Pleasant view for a quick 4 mile tempo. Not going to lie this is the best that I have felt and I think the fastest 4 mile tempo of the year for myself.

splits- 5:17.58; 5:12.93; 5:10.92; 5:03.74

If I can feel like this next weekend and add 9 more miles to it; 1:08 is very attainable

1 mile warm/1.10 cool

Nike Pegasus 30 Blue Miles: 9.55Nike Flyknit One Miles: 6.10
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.110.000.000.009.11

easy run on the TM after work. 

65 min @ 6:55 pace

Nike Pegasus 30 Blue Miles: 9.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.003.0011.35

Met Riley, Bret, Dave and Albert at 21st pond to do a workout.

warm was 3.15 miles

workout was 8X600 for me w/90 second recovery

pace was anywhere between 72 pace to 75 pace

Repeat splits were 1:55.39; 1:55.53; 1:55.52; 1:51.40; 1:54.02; 1:50.95; 1:52.40; 1:51.17

Felt good for the workout. Cut it after 8 for precautionary reasons, just trying to be smart and not rushing back into anything right now. Body is feeling good and still feel like I am gaining fitness, hopefully I can keep it that way for awhile

workout and cool was 8.20 miles 

total mileage-11.35

 

Nike Flyknit One Miles: 11.35
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy on the TM while watching my kids. Decided to sleep in today since Riley and Dave were running later. No reason to fly solo!

avg pace 7:04 min/miles

Nike Pegasus 30 Blue Miles: 12.00
Weight: 0.00
Add Comment
Race: N.O Glow in the Dark 5K (3.1 Miles) 00:16:47, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.653.100.000.0020.75

Met up with Dave, Riley, Albert and Jonny Boy at Lees Market in North Ogden. Guys were nice enough to head north because my wife had to work early so I had to get back.

Run was pretty casual the entire time. The last 5 miles or so we picked up the pace I got three miles in around 6:18 to 6:00 min/pace and had to slow up. I have developed a morning cold I wake up and have no voice and for the entire run I was either spitting mucous or farmer blowing it out, breathing was just way off today. Hoefully it will be gone next weekend so I can have a good race down south.

avg pace was 7:01 min/miles

P.M

Did the glow in the Dark 5K with my entire family. Race was way fun and chilled. I had no goal in mind since 2 miles of the run is on the trail and this was the race last year that I hurt my knee on so I was being was cautious. Race started and the first .90 is all down then it jumps straight to the trail. Plan was to run the road hard get the gap I needed before the trail and then slow it way down. First mile was 5:10. I was watching my pace on the down hill and I was around 4:36 pace for majority of it so that was fun to see. Next two miles were chilled on the trails 5:40 and 5:46 last .10 was down hill finish and it was around 15 seconds or so. Fun race will do it again. Was impressed with my kids though. Both my 7 year old and 4 year old ran the entire race. Then I did almost a mile cool down with my 7 year old. It was a proud father moment. Shout outs to my wife, mom and dad and my Baby bro and his wife for all running as well. It was a Van Beekum affair.

LunaRacer (black) Miles: 7.20Nike Flyknit One Miles: 13.55
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.663.104.003.0077.76
Nike Pegasus 30 Blue Miles: 39.56Nike Flyknit One Miles: 31.00LunaRacer (black) Miles: 7.20
Weight: 0.00
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