Hurt so good.

Week starting Nov 17, 2013

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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
47.318.005.000.0060.31
Nike Pegasus 30 Blue Miles: 36.90Nike Flyknit One Miles: 23.41
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.000.000.0010.65

Another TM run while my baby was napping. I ended up watching the 2012 Olympic Marathon Trials. Kept thinking how good it was to see Ryan Hall healthy. Hoping for a great comeback for him next year in the marathon hopefully...

avg pace was 7:04 min/miles

Nike Pegasus 30 Blue Miles: 10.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.005.000.0010.15

Snuck in a run after class today. Weather was a little rainy but for the most part felt pretty comfortable. Decided that the legs felt good to do a tempo run and due time it was a good idea to speed the run up to get home and celebrate my sons birthday.

Warm was 3.26 with strides 

tempo was 5 miles with a goal of sub 5:25 splits.

splits were 5:18; 5:15; 5:15; 5:18; 5:13. 

Workoutfelt good the first mile and half are gradual down which set the pace for the tempo. Overall legs and breathing responded well to the workout. Happy with the results

cool was 1.89 back home

Nike Flyknit One Miles: 10.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.268.000.000.0013.26

Made a rare appearance this morning with the crew for an Aerobic builder.

3 mile warm 

8 mile tempo @ 5:40 pace. Had a solid negative split the last 4 miles 5:46; 5:32; 5:30; 5:22.

Workout felt harder then it should've, probably do to know running yesterday and the hard 5 mile  tempo on Tuesday.

2.26 cool

P.M.

90 minutes of Basketball. Nice cross training

 

Nike Flyknit One Miles: 13.26
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Easy Run today, nothing fancy.

avg pace 7:04 min/miles

Nike Pegasus 30 Blue Miles: 10.75
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

Good solid group this morning that adventured out into the crazy wind still. Dave, Bret, steve, jason and I started at Bret's place and headed up to the 9th st trail head and headed north into north Ogden on the canal rd. ran 3100 north down to shady lane. Merged onto 89, ran 89 to north st, north st to Monroe and then back to Bret's place. Nice and easy today...

Avg pace 7:13 min/miles

Nike Pegasus 30 Blue Miles: 15.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.318.005.000.0060.31
Nike Pegasus 30 Blue Miles: 36.90Nike Flyknit One Miles: 23.41
Weight: 0.00
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