Hurt so good.

Week starting Dec 16, 2012

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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
51.663.010.000.0054.67
Iso Transition Miles: 25.25LunaRacer (black) Miles: 20.22Altra Instinct Miles: 9.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

Easy miles on the TM avg pace 7:24 min/miles

Followed up by 10 minutes on the foam roller and an ice bath.

Iso Transition Miles: 8.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Got out late this morning for my run. Felt terrible was supposed to meet up with Riley, Ken, Jon and Bret early this morning but gotten woken up by a text from Riley. Slept straight through my alarm!

Today was cold with a nasty wind from the West. But great run for today.

Avg pace 6:51 min/miles

Followed up by 10 minutes on the foam roller.

Iso Transition Miles: 8.80
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

easy run on the TM followed up by 10 minutes on the foam roller.roller.

Iso Transition Miles: 8.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.313.010.000.009.32

3.30 mile warm @ 7:25 min/miles

3 mile tempo @ marathon pace

splits- 5:54; 5:44; 5:39 avg pace 5:45 min/miles

Workout went better then expected was shooting for just 6:00 min/pace but after the first mile legs loosened up and felt great. Kept pace honest wanted to run harder and farther but I know I have to be patient and build back up slowly.

3.02 cooldown @ 6:35 min/miles

 Finished up with 5 minutes on the foam roller

 Things are starting to come around. ITB is feeling better not 100% yet but better. I have been doing the Foam Roller consistantly this week and just in 4 days its amazing how much better my hamstrings feel and my ITB. Still taking Naproxin for anti-inflammatory and that seems to be helping too.

LunaRacer (black) Miles: 9.32
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

60 min run from my house, got out around 11:30. Nice and sunny and the second day wearing compression shorts and long sleeve shirt.

Knee was a little tender today, so around 20 minutes just stopped and stretched for a minute and it seemed to help. Managed 6:15 pace for the last 40 minutes of my run.

Overall pace was 6:31 min/miles

Altra Instinct Miles: 9.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.0010.90

75 minute run with Bryant, Jon, Riley and Ken. Met at Riley's house in South Weber. Ran with the group for 50 minutes before turning back. Good week for me and the knee is getting better daily. So lets knock on wood that the ITB doesn't come back.

avg pace today was 6:35 min/miles

LunaRacer (black) Miles: 10.90
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.663.010.000.0054.67
Iso Transition Miles: 25.25LunaRacer (black) Miles: 20.22Altra Instinct Miles: 9.20
Weight: 0.00
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