Hurt so good.

Week starting Dec 01, 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
43.3012.005.000.0060.30
Nike Pegasus 30 Blue Miles: 31.65Nike Flyknit One Miles: 23.60Nike Zoom Streak Miles: 5.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Glad I was able to get a run in today with finals coming and big test tomorrow just didnt think it was going to happen

Nike Pegasus 30 Blue Miles: 11.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.005.000.0011.50

Tempo Run

Had a big day at school. Aced my final practical in modalities, came home and got outside before it was to dark to do a tempo run.

On the training schedule I had a 4-5 mile tempo today @ 5:22 avg. 

4 mile warm then jumped into the tempo. Wasnt sure how the roads were going to play so I took the first mile easy then after seeing that they werent to bad I decided to just do a progressive tempo with the hopes of a 5:22 avg.

splits were 5:27; 5:24; 5:21; 5:19; 5:16. Avg pace for tempo was 5:21 min/miles

So progressive worked out pretty well and was 1 second under my avg goal. I would say that is a good day at the office.

2.50 mile cool.

Nike Flyknit One Miles: 11.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.108.000.000.0012.10

Aerobic builder after class today. I was unable to get in a run yesterday due to studying for finals and so I was a little ancy to get out today. Today the tempo felt really easy and relaxed in a way it was enjoyable.

Did my normal North Ogden to Harrisville loop. On the schedule the goal pace was 5:32-5:35 pace so I started out at 5:35 pace then worked my way into the tempo. My avg splits for the last 4 miles were 5:27 pace. Had an overall avg of 5:31 min/miles.

3 warm/1.10 cool back home. COLD TODAY! 17 Degrees!

 

P.M. 

2 hours of basketball

Nike Flyknit One Miles: 12.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Easy recovery run today. Nothing fancy just getting work done. Man it is Butt A#@ cold still! If this is a sign for how winter is going to be, I am spending half the winter down south at Clyde, Dave, Steve, or Logan's place. Got to have options!

Nike Pegasus 30 Blue Miles: 10.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.104.000.000.0015.10

Long Run/tempo run

Got out later this afternoon with the hopes of better weather. Well the only thing that was better was the temp was 30 degrees but it was snowing pretty good. I ended up doing my 10 mile loop up to the canal rd in North Ogden then looped into PleasantView then back home. I got home switched out of my cold gear and put some flats on and shorts and headed down to the treadmill. Did .50 warm and then 4 mile tempo at AB pace. Splits were 5:33; 5:33; 5:30 and 5:27. Cooled for .55 and called it for the evening. 

The 10 miler in the snow took alot out of me. It was nice on the canal because I actually felt like I had footing but the roads were way slippery.

Nike Pegasus 30 Blue Miles: 10.05Nike Zoom Streak Miles: 5.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.3012.005.000.0060.30
Nike Pegasus 30 Blue Miles: 31.65Nike Flyknit One Miles: 23.60Nike Zoom Streak Miles: 5.05
Weight: 0.00
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