Hurt so good.

January 2018

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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
368.140.000.000.00368.14
LunarGlide 8 OC Miles: 144.66Adidas UltraBoost ST Miles: 162.47UA Orange Miles: 6.30Nike FlyKnit Racer Miles: 25.40Speed Goat 2 Miles: 25.81
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

AM

12.10 miles around Washington Terrace and into South Ogden with the guys.

PM

4.40 miles on the tready 

LunarGlide 8 OC Miles: 4.40Adidas UltraBoost ST Miles: 12.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

AM
 

10.51 miles around Davis County with Jared. Cold morning but clear dry roads so that was nice.

PM

5.7 treadmill miles @ work.

 

 

LunarGlide 8 OC Miles: 16.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.210.000.000.0017.21

AM

Easy run with Dave and Ken. Ken did a 20 minute tempo; 5 min jog, 10X1 minute on/off; then cooldown. Dave and I stayed easy and managed 12.10 miles

PM

5.10 miles on the tready at work

 

Adidas UltraBoost ST Miles: 17.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

Old post loop with Cody. A little chilly this morning.

Adidas UltraBoost ST Miles: 10.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

4 mile warm

45 minute breakdown tempo

15 @ 6; 15 @ 5:46; 15 @ 5:33

3.10 mile cool

Run felt good today. Nice workout and a good step forward to gain some fitness 

LunarGlide 8 OC Miles: 15.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Easy treadmill run @ home. 

Adidas UltraBoost ST Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Bonus mileage 

Easy 30 minutes on the treadmill

LunarGlide 8 OC Miles: 4.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.410.000.000.0017.41

Escaping the fog with Riley, Dave, Moss, Jared and Matty

Ended the run with 6X30 second strides

Double

6.30 miles on the treadmill @ home

UA Orange Miles: 6.30Adidas UltraBoost ST Miles: 11.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.810.000.000.0016.81

AM
 

Rainy miles in Davis county with Jared and Dave

PM
 

5.70 miles solo on the tready @ work

LunarGlide 8 OC Miles: 16.81
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

AM

 

Progression run. Started @ 7:30 pace and ended @ 6 min pace. Solid run. Felt strong today surprisingly from yesterdays double.

Adidas UltraBoost ST Miles: 11.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.000.0014.40

AM

Layton hills with Jared and Dave

 

PM
 

Basketball for 60 minutes

LunarGlide 8 OC Miles: 11.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.410.000.000.0010.41

Canal to PV route

Adidas UltraBoost ST Miles: 10.41
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.100.000.000.0016.10

4 mile warm

6X1 mile @ MP (5:27) w/1 mile recovery @ 6:53 pace

2 mile cooldown

LunarGlide 8 OC Miles: 16.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just moving the legs

 

LunarGlide 8 OC Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.110.000.000.0016.11

AM
 

Monroe route with Matty and Moss

 

PM
 

5.60 miles on the treadmill @ work

Adidas UltraBoost ST Miles: 16.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.710.000.000.0015.71


AM
 

10.60 miles with Dave and Jared around Davis County. Really windy and a tad cold out.

PM
 

5.10 on the tready

LunarGlide 8 OC Miles: 15.71
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

AM
 

3.30 mile warm with strides

WORKOUT|Wednesday

2 miles @ MP; 5 min jog; 4X400 with 90 rest; 4X200 wuth 90 rest; 5 min jog; 2 miles @ HP

splits 5:42; 5:38; 73; 74; 73; 72; 33; 34; 33; 34; 5:32; 5:22.

1 mile cooldown

 

 

Nike FlyKnit Racer Miles: 12.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

am

riverdale parkway

pm

canal road from my house

Speed Goat 2 Miles: 6.30Adidas UltraBoost ST Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

Run on the canal down to big o to pick my car up

Adidas UltraBoost ST Miles: 10.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Workout

3 up

2 miles alternating 400s @ 5:20/6:20

half mile jog

3 miles alternating 400s @ 5:20/6:00

half mile jog

2 miles alternating 400s @ 5:00/600

2 down

Nike FlyKnit Racer Miles: 13.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.040.000.000.0017.04

AM

easy run with 6X30 second strides

PM
 

5.60 miles on the tready

 

LunarGlide 8 OC Miles: 11.44Adidas UltraBoost ST Miles: 5.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today. Stressed about work. Might not have a job due to outsourcing with IHC. Can't get it off my mind. Not sure what I would do without a job.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.340.000.000.0010.34

AM
 

10.34 miles on the treadmill @ work.

Adidas UltraBoost ST Miles: 10.34
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Treadmill @ work

LunarGlide 8 OC Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Trail therapy above the house from a shitty week at work

Speed Goat 2 Miles: 9.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Treadmill run @ home 

LunarGlide 8 OC Miles: 11.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Treadmill

LunarGlide 8 OC Miles: 5.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

Trails above Dave's house

Speed Goat 2 Miles: 10.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.620.000.000.0016.62

Loving some awesome late January weather. Hopefully signs for an early Spring!!

 

PM
 

Double on Tready

Adidas UltraBoost ST Miles: 16.22
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

AM
 

Solo run around the tempo loop. Legs had some pop in them today, felt good. Weather was money as well. No complaints for the last day of January.

Adidas UltraBoost ST Miles: 10.35
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
368.140.000.000.00368.14
LunarGlide 8 OC Miles: 144.66Adidas UltraBoost ST Miles: 162.47UA Orange Miles: 6.30Nike FlyKnit Racer Miles: 25.40Speed Goat 2 Miles: 25.81
Weight: 0.00
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