Hurt so good.

December 24, 2024

15% off for Fast Running Blog members at St. George Running Center!

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

Tue, Jul 17, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.90	2.00	0.00	4.00	13.90

Track Workout

Met at Lee's Market early to get a track workout in. Bret and Bryant warmed up with Jon and I then finished up there run while we headed up to the track.

Started out by doing 4X100 meter strides, then jumped straight into our workout.

Goal today was 16X400 @ 72 pace with 60 second rest then the on the last 4 drop down to 68 pace with 50 second rest. Workout went good, majority of the first 12 were under 72 most were right on pace. The last 4 we went 69, 68, 68, 68. Cooled for a .25 miles then went straight into a mini 2 mile tempo @ goal marathon pace. Went 5:21, 5:31. Besides being a little quick the turnover felt like that's where we should have been.

Way excited about this workout. Hopefully I can smell a PR @ the Des News 10K next Tuesday.

LunarGlide 3 (Black) Miles: 3.50	Iso Transition Miles: 10.40

Weight: 0.00

Comments

From RileyCook on Tue, Jul 17, 2012 at 10:19:29 from 96.41.211.97

That's a very solid workout. I'm sure you'll fly on Des News.

From Ben VanBeekum on Tue, Jul 17, 2012 at 11:54:08 from 24.10.205.24

Riley are you going to be back for the 5K this weekend? Carpool? Entry from Ken maybe?

From RileyCook on Tue, Jul 17, 2012 at 12:19:36 from 96.41.211.97

Yeah I should make it back. Ken is supposed to let me know on entries.

From Holt on Tue, Jul 17, 2012 at 16:51:29 from 67.2.240.4

Nice workout Ben.

From JPark on Wed, Jul 18, 2012 at 22:56:58 from 174.52.34.169

Great workout Ben. Look'n real strong! Best of luck getting that PR Tuesday.

From Ben VanBeekum on Thu, Jul 19, 2012 at 20:34:10 from 216.206.44.14

Thanks guys for all the comments!! We will see how des news goes.

From scottkeate on Fri, Jul 20, 2012 at 16:25:31 from 71.199.4.146

Super workout! You're in a great place for the 10K next week. I look forward to seeing you there. Good luck with the PR!

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