Hurt so good.

November 16, 2024

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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
Wed, Apr 13, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.650.000.000.0018.65

Workout|Wednesday

Met up with Ken and Riley to do Big Boy Workout #2.

We warmed for 2.50 miles then started into the workout.

Workout was 5X4K with 1K recovery. I had a goal in mind to avg 3:25 to 3:30 per KM.

Workout went as followed:

Split 1 Split 2 Split 3 Split 4 Split 5
3:24 3:22 3:22 3:19 3:29
3:28 3:29 3:18 3:27 3:32
3:27 3:34 3:29 3:41 3:31
3:07 3:21 3:19 3:28 3:28
Total  Total Total Total Total
13:26 13:46 13:28 13:55 14:00
Avg KM Avg KM Avg KM Avg KM Avg KM
3:21 3:26 3:22 3:28 3:30
Avg Mile AvgMile AvgMile AvgMile Avg Mile
5:23 5:31 5:25 5:34 5:37

 

I was right where I wanted to be. Overall workout portion I avg 3:25 KM or 5:29 min/mile. I was a little slower on the recovery portion where with the 3K repeats I avg 6:21 and today I was 6:45. But overall run I did avg 1 second per mile faster today then the 3K. 

Total Mileage for the day- 18.65

Weight: 0.00
Comments
From RileyCook on Wed, Apr 13, 2016 at 18:29:25 from 73.52.134.194

Very strong work out there this morning bro! I'm excited for you and your progress. I can't wait to see you conquer Ogden.

From Ben VanBeekum on Thu, Apr 14, 2016 at 08:53:30 from 159.212.71.17

Thanks man! Right back at ya.

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