Hurt so good.

January 2012

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
228.0128.2519.119.00284.37
Nike Pegasus 28+ Miles: 249.91NewBalance Minimus Miles: 15.96Saucony Hatori Miles: 3.35LunarRacer 2 Blue Miles: 8.75Lunar Racer RED Miles: 6.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

Trail run from the North Ogden Nature Center. Headed North on the trail up to the canal rd. Nice out and back. Starting this week I am going to hit the Track on tues and thurs for the next 8 weeks then Back to Marathon training. 

avg pace 8:00 min/miles

 P.M.

32 min run around North Ogden.

avg pace 6:51 min/miles

Nike Pegasus 28+ Miles: 13.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.003.009.35

TRACK WORKOUT

3.10 mile warm w/strides

12 X 400 @ 70-72 pace w/sec recoery

3.00 mile cool

Nike Pegasus 28+ Miles: 9.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Met up with Jon Heslop this morning @ North Ogden Nature Center. Looped into North Ogden then made our way back to the Center on Washington Blvd. Cut the run short due to Jon needing to get back to school.

Pace was relaxed, nice recovery run.

Avg pace 7:43 min/miles

 

P.M.

32:00 minute run into pleasant view and North Ogden.

avg pace 6:54 min/miles


Nike Pegasus 28+ Miles: 12.06
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Ogden to North Ogden Loop. Legs were a little heavy for the first half of the run but loosened up for the last half

Avg pace 6:58 min/miles

Nike Pegasus 28+ Miles: 8.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.003.110.006.36

TEMPO RUN

Met up with Jon and Bret @ lee's Market in North Ogden. Warmed up to for a couple of miles before started our tempo. Goal for the day was to hit 3 miles @ or better than 5:20 pace. I want to start building my tempo to 5-6 miles at the same pace. Figure start out small and work my way to it.

Splits for the tempo 5:13; 5:14; 5:06 during the 2nd mile Jon said man I could hit a PR for 5K if we keep this pace. So we shot for it. Hit the last .11 in 34 sec. total time for run was 16:08. Jon hit a PR by 8 seconds in a training running. Thought that was pretty cool.

1.10 mile for cool down. Cut it short so my wife could get to work. Planning a double later this afternoon to shake the legs out. Good run for the morning.

NewBalance Minimus Miles: 6.36
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.650.000.000.0014.65

1 hour 40 minute run in North Ogden. Hit some hills along the east bench. Also some good down hill pushes into pleasant view

avg pace 6:45 min/miles

Nike Pegasus 28+ Miles: 14.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Out and back from Lee's Market in North Ogden. Headed west over towards Smith and Edwards out into Farr West. 

pace was relaxed. good run to start off the week.

95 minute run, avg pace 7:25 min/miles 

Nike Pegasus 28+ Miles: 12.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.003.000.0010.35

Track Workout

3 mile warm

12 X 400 @ 70-72 pace w/200m cool

3 mile cool

Did workout @ Bues Pond by Weber State. I think this is the first time I have been able to a workout there in January usually it is snow covered. For the workout I felt okay, around the 300 meter mark the path was a little snow covered and Icy for about 10 to 15 meters slowed pace a little but for the most part managed around 71 to 73 for overall workout.

 

Nike Pegasus 28+ Miles: 10.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9.00 mile loop in pleasant view

Avg pace 6.50 min/miles 

Nike Pegasus 28+ Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Went and ran the WRC 10 mile course in between classes @ Weber State. Always forget how tough of a course it is. But good to get some hills in I guess

Avg pace 7:03 min/miles 

Nike Pegasus 28+ Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.607.000.000.009.60

MARATHON PACED TEMPO

 2 mile warm

7 mile tempo

splits- 6:00, 5:56, 5:52;5:49; 5:45; 5:44; 5:39

.60 mile cool

Run felt good. Legs were a little heavy. Not sure if it was because of the run from yesterday. But felt good to get this run in.

NewBalance Minimus Miles: 9.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.004.000.0013.50

Had a nice afternoon run with Jon. We started @ Lee's market. The weather felt awesome, wore compression shorts, short sleeve shirt, arm warmers. Nice weather!!

Workout consisted of 6.50 mile warm

4 mile tempo @ 5:28; 5:30; 5:31; 5:26 splits

3 mile cool.

Tempo felt good. Didnt know how the legs would respond to yesterdays 7 mile tempo. Ended up being a great overall run. Great run to end the week, going to enjoy the day rest!!!

Nike Pegasus 28+ Miles: 13.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

Did my first run on my treadmill today. Got to say pretty cool. I programmed a my tempo route on google maps. Pretty cool to have the treadmill go up and down to match the elevation. Also the treadmill goes to -3% decline. That was weird!!!

Overall run was 7:08 avg

P.m

Nike Pegasus 28+ Miles: 13.80
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.003.009.35

TRACK WORKOUT

3 mile warm on the treadmill at Weber State.

6X800 meter @ indoor track w/2 min recovery

splits-2:29; 2:28; 2:26; 2:27; 2:29; 2:26

3 mile cool

Nike Pegasus 28+ Miles: 6.00Saucony Hatori Miles: 3.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Ran the first part of the Ogden Marathon Course on the TM. 

Avg pace was around 7:00 min/miles.

Having a little Piriformis issiues on my left side of my body. Got some stretches from the AT @ Weber State, hopefully they will help.

Nike Pegasus 28+ Miles: 9.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

60 minute run around Weber State. Route was the Old Post loop.

avg pace was 6:55 min/miles

Nike Pegasus 28+ Miles: 9.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.005.000.0010.20

TEMPO RUN

3 mile warm up

5 mile tempo

splits- 5:30; 5:24; 5:20; 5:18; 5:15

2.20 mile cool down

65 minutes for overall run/Avg pace 6:23 min/miles

Overall great workout. Legs are coming around fine, great to see results this early in the year. Hopefully I can train stay smart and not overtrain.

LunarRacer 2 Blue Miles: 5.00Nike Pegasus 28+ Miles: 5.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

A.M.

Woke up early to get a quick Run in with Riley Cook. Plan was to go 6 miles because Riley has been hurt and is getting back into things. Planning on another run this afternoon.

avg pace 7:15 min/miles

 

P.M.

7.25 miles on the Treadmill

avg pace 6:50 min/miles

Nike Pegasus 28+ Miles: 14.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

70 minute run on the TM. Ran the first 10.30 miles of the Ogden Marathon Course. Pretty crazy how accurate the TM is on the ups and downs of the course. Hopefully this will me acclimate to the course a little bit til' I can get up to the Valley and actually run on the course

Avg pace 6:50 min/miles 

Nike Pegasus 28+ Miles: 10.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.003.0010.15

3.10 mile warm

24 X 200m @ 30-32 pace w/30 second revovery

3.30 mile cool 

LunarRacer 2 Blue Miles: 3.75Lunar Racer RED Miles: 6.40
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.000.0013.05

A.M.

Man I was blown this morning!!! Legs took more of a beating than I thought from yesterdays workout. I felt great for 30 minutes, then the legs came off.

avg pace was around 7:00 min/pace should've been around 7:30 pace and that could have been part of the heavyness.

 P.M.

4.35 miles around North Ogden and Pleasant View

6:56 min/miles 

Nike Pegasus 28+ Miles: 13.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Nike Pegasus 28+ Miles: 8.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.250.000.0010.25

Struggled on this run. Legs felt good but my stomach was ROCKED!!! Hit the bathroom 5 times in the first 40 minutes. Last half hour was great but tired from all the stop and go.

70 minute run avg pace 7:02 min/miles 

Nike Pegasus 28+ Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.4011.000.000.0014.40

LONG TEMPO

3.30 mile warm

11 mile tempo @ 6:00 min/pace

splits- 6:01; 5:59; 5:53; 5:57; 5:59; 6:00; 6:02; 6:04; 5:55; 5:59; 5:42

.10 cool

overall great run. Freezing cold this morning, my face was numb for the majority of the run. Miles 6-8 were slight up hill but good to see the effort was still around 6:00 min pace.  

Nike Pegasus 28+ Miles: 14.40
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.450.000.000.0013.45

A.M.

Literally ran like crap this morning. Stopped 4 times for bathroom breaks. Getting a little frustrated. Would like to get this issue figured out sooner than later.

Ran from North Ogden Nature Center and did the original Loop.

avg pace slightly over 7 min/pace. 

 

P.M.

4.15 miles easy on the TM.

avg pace 7:15 min/miles 

Nike Pegasus 28+ Miles: 13.45
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.004.000.008.65

2 mile warm

4 mile tempo @ 5:20 pace

splits- 5:18; 5:18; 5:17; 5:12

2.65 cool 

Nike Pegasus 28+ Miles: 8.65
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
228.0128.2519.119.00284.37
Nike Pegasus 28+ Miles: 249.91NewBalance Minimus Miles: 15.96Saucony Hatori Miles: 3.35LunarRacer 2 Blue Miles: 8.75Lunar Racer RED Miles: 6.40
Weight: 0.00
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