Hurt so good.

Week starting Nov 22, 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
92.120.000.000.0092.12
SKECHERS GOMeb Speed 3 Miles: 19.20Pegasus Flash Miles: 49.56GoMeb Speed2 Green Laces Miles: 13.25SKECHERS GORun 4 #2 Miles: 10.11
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.200.000.000.0019.20

2.20 mile warmup 

15 mile tempo run @5:45 min/miles

2 mile cool down

On the schedule had 15 miles @6 min/pace. Felt really good today and just went off of feel. I'm sure I will be beat tomorrow. Glad to get this run in. 

SKECHERS GOMeb Speed 3 Miles: 19.20
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Monroe loop from the pond. Felt pretty good for most the run today. Body is definitely tired and dehydrated, focus it to get my liquids in today.

 

Pegasus Flash Miles: 12.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Trail Tuesday

Normal trail route on the BST above Mt. Ogden golf course. Ran with Matt, Jon, Bret, Riley and Ken. Biggest group we've had for awhile. Morning was fantastic weather wise. 

avg pace 8:42 min/miles

Pegasus Flash Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

GOAL 2X4 MILE @ 5:27 pace

Met Riley and Matt at the pond to head out West to hit the Aerobic Builder route.

Did 3 mile warm with 3X30 second strides.

During the first set Riley said the he would pace me.

Splits were 5:31; 5:27; 5:27; 5:23. Total time- 21:48 @ 5:27 avg. Great pacing Riley!

Second set I was on my own

Splits were 5:24; 5:31; 5:30; 5:24. Total time- 21:49 @ 5:27 avg. Great pacing Me!

Workout was spot on. Felt rough at first, couldnt get my mucous under control the first 4 miles. The last 4 felt alot better. Except the last mile was a good push, lungs were burning. Happy with how things went, I am pretty sure this is my best 2X4 mile to date. Feeling like I am on a roll lately and the body is responding well. Hopefully I can continue to see progression.

2.25 mile cool down with Riley

 

GoMeb Speed2 Green Laces Miles: 13.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.000.000.0010.06

Early morning start at the office to finish some things up. Got home and hit some trails the. Branched on to the canal road. Super windy this morning which made for a lot of snow drifts on the canal. 

I hope everyone can remember the true meaning of the holidays. Have a happy thanksgiving!

Pegasus Flash Miles: 10.06
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.0010.11

Couldn't take the wind for a 2nd day in a row. Wind was stronger today than yesterday so the treadmill was money. Nice and warm.

SKECHERS GORun 4 #2 Miles: 10.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.000.000.0015.40

Paced Denver and Matt for there workout today. The roads were icy and snowy so the goal was to hit around 640-650 pace. Legs are feeling good as of late. Planning on a double tonight. 

Pegasus Flash Miles: 15.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
92.120.000.000.0092.12
SKECHERS GOMeb Speed 3 Miles: 19.20Pegasus Flash Miles: 49.56GoMeb Speed2 Green Laces Miles: 13.25SKECHERS GORun 4 #2 Miles: 10.11
Weight: 0.00
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