Hurt so good.

Week starting Nov 15, 2015

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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
71.000.000.000.0071.00
Pegasus Flash Miles: 47.19SKECHERS GOMeb Speed 3 Miles: 13.20SKECHERS GORun 4 #2 Miles: 10.61
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

Monroe run from The Pond with Matt, Riley, and Jason.

Ended the run with 3 sets of uphill/downhill 7 second sprints.

Great run to start out a Monday.

Pegasus Flash Miles: 14.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.010.000.000.0013.01

Met Riley, Denver and Matt at Smiths instead of the park for our typical trail Tuesday. Ran the first mile with Denver and Matt then they slowed a bit while Riley and I kept going. We ran through Uintah down to the toll road then into the Terrace then gradually made our way back to Smith's. Challenging run, pretty hilly the last half.

avg pace 7:13 min/miles

Pegasus Flash Miles: 13.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

3X2 MILE WORKOUT

Met Riley at The Pond at 5:15 to start our workout.

Did 3 mile warmup with 3X30 second strides also had a couple secret bathroom stops.

Goal for me today was to hit an avg of 5:13 for the 2 mile

First set- 5:12; 5:12

3 minute jog 

Second set- 5:10; 5:16

3:30 jog

3rd set- 5:13; 5:31. 

Thought I did well with this workout. Wish I couldve been within 5 seconds on the last mile, bu that will come. Felt pretty tough on every set around 1.20 miles in, had a couple close moments where I thought that this was the workout that Riley was going to get me to vomit. But just some dry heeving after every set, sensitive stomach isn't fun sometimes.

3.50 mile cooldown

Total Mileage for the morning- 13.20

 

SKECHERS GOMeb Speed 3 Miles: 13.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

Hit some trails and some road in North Ogden. Nice loop today, and the legs felt surprislingly good. 

7:08 min/mile

Pegasus Flash Miles: 10.13
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Met Riley, Matt and Denver at smiths. Headed into central Ogden going north. Branches in to the Ogden river parkway then headed back south on Tyler avenue. Felt super tired today. Hopefully get some legs back for tomorrow's workout. 

Pegasus Flash Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.610.000.000.0010.61

Was supposed to meet Riley for a workout and had to bail. Korver has been throwing up for over 24 hours and had to take him to the Instacare. So I had to opt to the treadmill today. Planning on doing the 20 miler tomorrow. These Long runs are key and I need to get them in. 

Avg pace 7:05 min/miles

SKECHERS GORun 4 #2 Miles: 10.61
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.000.000.000.0071.00
Pegasus Flash Miles: 47.19SKECHERS GOMeb Speed 3 Miles: 13.20SKECHERS GORun 4 #2 Miles: 10.61
Weight: 0.00
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