Hurt so good.

Cherry Days 5K 2014

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
217.8140.205.000.00263.01
GoRun Ride 3 Green Miles: 69.80Saucony Triumph 11 Miles: 80.36Nike Zoom Streak Miles: 5.10ASICS Gel 33 Miles: 58.30Lunaracer 3 Black-red Miles: 22.60GoBionic 2 Miles: 10.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Pretty rocked still from Ragnar. Calves are pretty tight from that downhill run into park city. So cut my run in half today. I guess another recovery week. 

GoRun Ride 3 Green Miles: 5.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Legs are feeling a little better. Soreness in calves still. Crazy I wasn't even this sore after my marathon 2 and a half weeks ago!

GoRun Ride 3 Green Miles: 8.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Taking it easy til next week. Then the slow build for STG Full

 

Saucony Triumph 11 Miles: 5.10
Weight: 0.00
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Race: Cherry Days 5K 2014 (3.1 Miles) 00:16:35, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.503.100.000.007.60

Warm 2.5 miles w/4 by 100 strides

Race-

Wasnt feeling the best today. Legs are slowly coming back so overall goal was just to win. No overall goal time today at all.

Went easy with a group of highschool kids for the first half mile, then on the gradual hill climb for the next 1000m I ran as hard as could and got about a 200m gap. From there I just maintained and let the group behind try to play catch up.

splits were 5:34; 5:26: 5:22 and 17 seconds for the last .10

I laugh at these splits because they are slower then my half marathon splits in Ogden. But oh well, a win is a win.

Ran back on the course and ran my family in. Jaerdan ran 28:00 minutes(he is 7) Korver ran 39:00( he is 5)

Fun 4th of July race.

Nike Zoom Streak Miles: 5.10Saucony Triumph 11 Miles: 2.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy from 21st pond with Jared Baily and Jonny Boy. Did the Monday Funday run. Even though it's not Monday.

 

Saucony Triumph 11 Miles: 11.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.000.000.0010.65

Opted for the TM today. Got home from work and it was 101 degrees, couldve been bad. 

Enjoyed the nice cool basement though.

ASICS Gel 33 Miles: 10.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Ran with Jonny Boy up in North Ogden. Hit some beast of some hills this morning. Jon seriously is part mountain goat, kid can climb hard! Going to get my miles up to the 70s this week then the workouts begin for STG full. Really excited about this upcoming block for Marathon training. Hopefully my drive will continue to the fall.

GoRun Ride 3 Green Miles: 10.60
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.0010.11

Night run after all the fun day activities with the family. Stoked to be headed to STG tomorrow to hit up the Links! Not sure how much running I will get in, but I will be burned out from golf by the time I am done! 

Saucony Triumph 11 Miles: 10.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Easy 6 miles before heading to Geezy! Will run again tonight.

18 holes of golf at Sun River, followed by 6.20 miles of running 

ASICS Gel 33 Miles: 6.10GoRun Ride 3 Green Miles: 6.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Easy run with Jon from my place. 

Saucony Triumph 11 Miles: 10.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.208.000.000.0011.20

Aerobic Builder

It has been way to long! It felt so good!

Aerobic builder Tuesdays have begun! First builder for this training cycle.

Felt good overall. Hit 5:37 avg for 8 miles. Quicker then expected since I basically took the last month easy. Great start to these and will continue to improve over the next couple months. 

2.10 warm 

8 mile builder

1.10 cool

ASICS Gel 33 Miles: 11.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Recovery run on the trails with jonny boy. Nice and easy today. 

Saucony Triumph 11 Miles: 10.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.005.000.0011.50

3 mile warm with 3X100 meter strides

5 mile tempo- 5:27; 5:16; 5:21; 5:19; 5:10

3.50 mile cool

legs are feeling suprisingly good with no residual heaviness from Tuesdays workout.

Another workout in the books

Lunaracer 3 Black-red Miles: 11.50
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

easy run from lee's market with jon.

GoRun Ride 3 Green Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Did Ben Lomand Peak today with Jon, Bret, Ken, Jagger, and Jon's 2 brothers. Solid run up to the peak, just an awesome run.

On the way back down I rolled my ankle pretty hard. I dont think its to serious but it is swollen pretty good. We will just have to see what the next 48 hours bring.

 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy run with Jon. Ankle is quite sore still, major bruising and swelling. To be honest the way it looks I don't even know how I am able to run. Counting the blessings, this could've been a big setback 

Saucony Triumph 11 Miles: 10.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

Met at Jon's place and headed out west for a solid 10 miler. Loved the route, nice and flat. Might consider aerobic builders out that way every now and then 

Saucony Triumph 11 Miles: 10.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.108.000.000.0011.10

 Aerobic Builder #2

2.10 warm 

8 mile builder @ 5:31 min/miles

1 mile cool

felt really good today as a result a 6 second overall increase from last week. Keep the builders coming and should be in good shape for STG 

Lunaracer 3 Black-red Miles: 11.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.000.0010.85

Slept in today and did the Parade thing with my family. Afterwards decided to hit a run in the 90+ degree weather. Felt good for the most part, hit every sprinkler and spring that I passed which made things tolerable. 

 

GoBionic 2 Miles: 10.85
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Easy recovery run. Made the run easy progressive. Started with a 7:28 mile and ended with 6:54 with progressive splits in the middle.

avg pace 7:13 min/miles

GoRun Ride 3 Green Miles: 10.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0013.100.000.0017.10

2 mile warm

13 mile tempo run @ 5:47 min/miles

2.10 cool

Overall felt pretty good for the most part. Hard part was this was done in the middle of the day so it was pretty hot. Stomach was acting up all weekend, but for the most part held up just fine, which is a sye of relief. 

Good week and glad to be back in the 70s for mileage. Things are looking good!

ASICS Gel 33 Miles: 17.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Trails with Jon and Bret in North Ogden.

Saucony Triumph 11 Miles: 10.30
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.258.000.000.0013.25

Aerobic builder #3

3 mile warm with 2 X 30 second strides

8 mile builder @ 5:33 min/miles

2.25 cool

really happy with the effort today. Eased into the first mile then the next 7 minus the bridge was roughly 5:26-5:30 pace. Bridge mile was 5:42, goal is to get that to sub 5:30.

 

ASICS Gel 33 Miles: 13.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

Easy, easy recovery run today. Felt super heavy!

avg pace 7:28 min/miles

GoRun Ride 3 Green Miles: 10.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

GoRun Ride 3 Green Miles: 9.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
217.8140.205.000.00263.01
GoRun Ride 3 Green Miles: 69.80Saucony Triumph 11 Miles: 80.36Nike Zoom Streak Miles: 5.10ASICS Gel 33 Miles: 58.30Lunaracer 3 Black-red Miles: 22.60GoBionic 2 Miles: 10.85
Weight: 0.00
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