Hurt so good.

November 13, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBen VanBeekum's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021202220232024
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.

 

 

http://

Find more about Weather in Ogden, UT
Click for weather forecast
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 257.46
Wed, Feb 17, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.770.000.000.0017.77

Workout/Wednesday

Met Moss, Jason, and Ken at the Pond. Did a long warmup of 6.5 miles with 2X30 second strides.

Workout was 20X400 @75 pace with 60 second rest. Workout went fantastic and for the most part felt pretty easy. Last 4 were getting tough because pace dropped but thats expected.

Last 8 Ken and I started dropping the pace. 64s were Kens fault. But workout went better than planned. Great motivation moving forward.

Jason was about 3 seconds ahead for the first 14 repeats then was with us for the last 6.

Moss did 16X400 and 4X200. Great workout for him. He hit same pace as us for the 16.

 

Splits- 72;74;72;75;72;75;73;75;72;74;72;73;71;71;68;69;64;70;64;70

Overall avg of 71.3 (4:46 min/mile)

2.40 mile cooldown with Jason and Ken

PM

Double: 3.11 on the TM

SKECHERS GOmeb Speed 3 # 2 Miles: 5.75Skechers GORun Strada Miles: 8.91
Weight: 0.00
Comments
From RileyCook on Wed, Feb 17, 2016 at 14:29:39 from 208.54.4.139

Nice work Benny Van! I like the short rest too. Next month we should go for 30 reps in an hour, the 30-60 club!

From Ben VanBeekum on Wed, Feb 17, 2016 at 14:38:22 from 67.128.146.68

What pace would we need to do to get this accomplished?

From RileyCook on Thu, Feb 18, 2016 at 07:52:41 from 208.54.4.139

I think 69 with 50 rest is the minimum amounts to get 30 in under an hour.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: