Hurt so good.

St. George Marathon

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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
110.5539.438.0016.60174.58
Saucony Kinvara Miles: 72.13Brooks Ghost Miles: 100.45Asics Hyper Speed 4 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.150.000.000.002.15

Ran a couple miles with Nate Baldwin after dinner from the condo.

Nice to get the legs moving from the long car ride.


Saucony Kinvara Miles: 2.15
Weight: 0.00
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Race: St. George Marathon (26.2 Miles) 02:34:49, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.280.000.0026.28

Okay so I had a great Race report but I freakin deleted it on accident, and I don't feel like writing it up again!!!

So this is what you get. 

Mile Splits-

5:41;5:50;5:33;5:32;5:44;5:35;5:32;6:30;6:15;6:04;6:18;6:01;5:45;5:50;5:39;5:40;6:32;5:40;6:07;

5:59;5:50;5:55;5:55;5:42;5:56;5:57.

Overall happy with the race. Minus out the bathroom break at mile 17 and Rock in my shoe at 17 also. Thats why it was a 6:32 mile. Glad that I finished strong, and averaged under 6 minute miles the last 8 miles.

9th overall, I will take it

And on the side note I actually ran a Personal Best by 1 Second. CRAZY!!

Saucony Kinvara Miles: 26.28
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Good 30 minute run today, Legs felt good actually. 

Overall run was 6:59 average.

4.30 miles

Brooks Ghost Miles: 4.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.150.000.000.005.15

Went 37 minutes today, nice and warm perfect temps for running.

Avg Pace 7:11 min/miles

Brooks Ghost Miles: 5.15
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Usually don't run on Sunday, but I felt like a slacker for not running Yesterday.

Ran the Canal Road with Dan Kerns nice and easy. Longest run since St. George.

Brooks Ghost Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.002.0010.65

Man I have been a slacker on my Blog!!! I will get everything updated once School takes a little breather!! Here is a little for now....

A.M.

4.05 miles

Good warmup for first workout since St. George

P.M.

2.35 mile warmup

8 X 400 @ 70-72 pace

2.25 mile cooldown

Total miles for today- 10.65

Asics Hyper Speed 4 Miles: 2.00Brooks Ghost Miles: 8.65
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

WOW!! Its cold outside, officially summer is over and the cold mornings are here!!! Man that sucks to say, back to running in long sleeves and gloves for awhile.

Today was a good easy run, was a little anxious to see how my legs would feel after yesterdays workout. Overall not to bad, the last couple miles I could feel the legs getting a little heavy, i sort of expected that though.

Good out and back on pleasant view drive.

Average Pace 7:03 min/miles

Brooks Ghost Miles: 8.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.003.1011.00

TRACK WORKOUT

 Tonight after work I headed up to Weber High to do a quick track workout, by the time I got to the Track it was pitch black, but I liked this because I was the only one on the track. No interference by anyone!!!

Workout consists

3 mile warmup w/strides

5X1000 @ 80 pace

w/90 second recovery half jog/half walk

2.50 mile cooldown

legs felt good, recovered alot better this time around after a marathon.

total miles-11.00

Saucony Kinvara Miles: 11.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Some mornings I just wake up and I am sick as a DOG!! My stomach just does not cooperate, tried to go out with my kids, running them in the jogging stroller and I got 1.5 miles out and lets put it this way. I barely made it back to the my house.

Seriously way frustrating!!!

Brooks Ghost Miles: 3.00
Weight: 0.00
Comments(3)
Race: MountainView Trail Half Marathon (13.15 Miles) 01:21:10, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.4013.150.000.0013.55

MOUNTAIN VIEW TRAIL HALF MARATHON

Officially my first and probably not my last trail race. 

Got to the start line a little late, I really only had time to jog down to a bathroom and back for my warmup before the race officially started.

Being my first trail race I really didn't know what to expect, the type of runners that were there, pacing, etc.

So as the horn went off I took off like it was a road half marathon, I figured that I would try to hold that pace as long as I could and really it only lasted maybe a half mile!!!

mile 1- 5:41

by now it the group was already seperated it was me and another guy. This guy looked fit so he actually made me nervous, I felt like I couldn't relax at all

mile 2-6:19 (a little climbing involved)

mile 3-5:48 ( flat and downhill, this mile popped you onto the Mountain view trail, now it nothing but single track for 10 miles)

By the time I hit the 3rd mile I had about a 20 second gap between the 2nd place guy, I just figured I needed to maintain that gap and try to get into a rythem and the race will take care of itself.

mile 4- 5:55

mile 5- 6:01

mile 6- 6:04

mile 7- 6:20

mile 8- 6:18

mile 9- 6:06

mile 10- 6:14

mile 11- 6:24

mile 12- 6:23

mile 13- 6:29

.15- 62 seconds

I ended up winning the race I think by a little over a minute. So seperated the gap a little more than I expected.

So honestly for my first trail race I felt like I did okay, not going to lie it humbled me quickly, My last 3 miles I was way tired. One thing I noticed was that I really couldn't get into a rythem I had to work the entire race.

Overall it was a great day, 1st place, new course record I guess,  saw some buffullo and antelope. Also at mile 11, 2 coyotes jumped on the trail about 30 feet in front of me. That was cool!!

Brooks Ghost Miles: 13.55
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.006.5014.50

A.M.

Went to Weber High early to help a guy that I have started coaching, I decided to do some repeats with him to help him learn how to pace.

1.10 mile warmup

6X400 @ 85 pace

1.60 mile cooldown

Total miles- 4.20 miles

 

P.M.

2.60 mile warmup w/strides

5X1600 @ 80 pace

2.70 mile cooldown

Total miles- 10.30

Saucony Kinvara Miles: 9.20Brooks Ghost Miles: 5.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Out and Back through Pleasant View

8.70 miles 

Avg Pace 6:56 min/miles

 

P.M

Basketball

2 hours on feet

Brooks Ghost Miles: 8.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.450.004.000.009.45

TEMPO RUN

3.70 mile warmup 

4 mile tempo @ 5:30 Pace

Splits-

1-5:28

2-5:26

3-5:27

4-5:33

1.75 mile cooldown

Saucony Kinvara Miles: 9.45
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

Run through North Ogden

Avg Pace 6:57 min/miles

Brooks Ghost Miles: 8.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

Run through North Ogden 

Avg Pace 7:03 min/miles

Brooks Ghost Miles: 8.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.005.0010.75

TRACK WORKOUT w/ Coach Pilkington

3.75 miles with strides

8 X 1000 @ 78 pace w/90 second recovery.

2.00 mile cooldown

Saucony Kinvara Miles: 5.00Brooks Ghost Miles: 5.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Basketball 

2 Hours on the feet.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off, School 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.004.000.009.05

---TEMPO RUN---

 Great morning for a good tempo run, nice and somewhat warm this morning. For the tempo a i didn't know how I was going to feel since I took the last two days off of running. I think I have ran out of motivation just knowing that I have no races until the spring. I figure if I can run 4-5 times a week, doing a couple speed sessions I should be able to maintain and work off of that for next season.

TEMPO SPLITS

1-5:25

2-5:21

3-5:28

4-5:43

Last mile worked me over literally, dry heaved a couple of times not fun!!!

Overall Pace 5:30

Warmup 3.55

Cooldown 1.50

Total- 9.05

Saucony Kinvara Miles: 9.05
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

90 minute run. Started through pleasant view and climbed to the canal road, headed east for on the canal to mt. road in North Ogden. Up washington, back into harrisville. Nice loop pace was good today, avg between 6:30 to 7:00 min miles.

Weather was nice, got a little cold with storm coming in, but overall nice day.

Brooks Ghost Miles: 12.75
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
110.5539.438.0016.60174.58
Saucony Kinvara Miles: 72.13Brooks Ghost Miles: 100.45Asics Hyper Speed 4 Miles: 2.00
Weight: 0.00
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