Hurt so good.

Week starting Dec 18, 2011

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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
56.216.004.000.0066.21
Nike Pegasus 28+ Miles: 62.05Saucony Hatori Miles: 4.16
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Met with Jon and Bret at the North Ogden Nature Center. Headed south towards 12th street ran to the Ogden Canyon hit the Ogden parkway, headed north on Washington Blvd. back to where we started. 

Good run to start the week. Avg pace was 6:55 min/miles

Nike Pegasus 28+ Miles: 10.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.606.000.000.009.60

1 mile warm 

then jumped straight into tempo. started at 6 min pace and the slowly dropped pace every mile

splits- 6:00; 5:57; 5:54; 5:50; 5:47; 5:44.

Overall workout felt somewhat easy which is a good sign. Ultimate goal would be able to eventually hit this workout with a total of 13 to 15 miles splits under 5:45 pace. Just need to take one week at a time.

avg pace for overall run was 6:15 min/miles

Nike Pegasus 28+ Miles: 9.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Nothing special today, nice easy run on the canal road in north ogden. 

avg pace 7:23 min/miles

Nike Pegasus 28+ Miles: 10.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.004.000.009.40

Tempo Run

Its about time that the inversion is gone. Good to finally see the sun again. Today's run was one of those days that everything just felt perfect. No hip pain, hamstring was loose, breathing just felt great and relaxed. Awesome run!!!

Workout

3.25 mile warm up

4 mile tempo @ 5:25 pace

Splits- 5:26: 5:25; 5:27; 5:24

2.15 warm down

Side note- last weeks workout I hit mile 4 in my tempo @ 5:47. Just amazing what a week of solid running and workouts will do for the body.

Nike Pegasus 28+ Miles: 9.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.710.000.000.0011.71

A.M.

 12 degree run on the trails this morning off the 9th street trail head. Wasn't to cold until the turn around by the Ogden Canyon. Wind was freezing!! Planning on hitting another run this afternoon, hopefully I can sneak it in.

Avg pace 7:30 min/miles

 

 P.M

4.16 miles on the TM, 30 minutes easy.

Nike Pegasus 28+ Miles: 7.55Saucony Hatori Miles: 4.16
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Man it was cold this morning. Met up with Jon and Bret from my house and headed out towards Willard on Highway 89. Decided to run up towards the rock quarry and run the canal rd. back into North Ogden. But as we got a mile into the trail there is a new Elk farm that has been recently been put in by Randy Marriot(marriot hotels) anyway the trail is gated off and he pays someone to stay up there and watch over the farm. Ticks me off I have been running that trail for years and some Douchebag thinks just because he has money can screw everyone over and block the trail off. People some time seriously!!!

 Had to vent, other than that the run was awesome just ended up turning around and headed back on to 89 and made a loop on to PleasantView Drive.

Avg pace 7:10 min/miles

Nike Pegasus 28+ Miles: 15.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.216.004.000.0066.21
Nike Pegasus 28+ Miles: 62.05Saucony Hatori Miles: 4.16
Weight: 0.00
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