Hurt so good.

December 25, 2024

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

Mon, Jul 29, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.70	8.00	0.00	0.00	10.70

Aerobic Builder/Progressive Tempo

Plan today was to go with Riley and hit a tempo run but due to my 8 month old being awake half the night and my 4 year old sleeping in my bed because he is scared of the dementors off of Harry Potter sleep didnt happen last night.

So I had to go later, and was lucky enough to have my brother watch my kids helped a lot. I was able to get in an 8 mile tempo, I ended up just doing a 1 mile loop around my neighborhood so my kids could see me and plus it is 100% flat!

I started with a 10 min warm and jumped right into the tempo. My plan was 8 miles but was going to monitor my legs around 4 miles because I wasn't sure how they would feel from the half on Wednesday.

Anyway my splits were.

6:00; 5:57; 5:54; 5:50 and my legs were feeling great still so decided to roll with the progressive mileage and see how I felt. The last 4 were 5:46; 5:42; 5:37; and 5:32, the last mile was a gut check but huge improvement from 2 weeks ago when I only got 6 miles in at 5:58 avg.

10 min cool.

Pearl Izumi N1 Miles: 10.70

Weight: 0.00

Comments

From RileyCook on Mon, Jul 29, 2013 at 14:55:19 from 208.54.80.150

Very nice Ben! That's a perfect effort. Stuff like this will make you the man in no time!

From Trevor Baker on Tue, Jul 30, 2013 at 01:34:18 from 174.27.254.33

I love the reality that this post displays! haha, maybe it's because I relate to it more... Idk. I like the schedule adjustment to TOU 1/2 and St george. The way this workout went and many will go in the next few weeks, I think you are right on track.

From Ben VanBeekum on Tue, Jul 30, 2013 at 11:10:25 from 67.169.244.46

Thanks Trevor! I seriously owe this type of workouts to Riley, and switching to the half because of RIley. We have a solid group of guys up North and I figure to benefit we all must train for the same races so are workouts will all be similar. Plus its definitely easier to run when there is a group pushing you along.

From AngieB on Wed, Jul 31, 2013 at 08:06:59 from 159.212.71.173

Nice workout Ben. Its hard to stick with workouts like this alone. Way to go!

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