Hurt so good.

December 2013

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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
258.1434.6015.004.00311.74
Nike Pegasus 30 Blue Miles: 140.32Nike Flyknit One Miles: 107.60Nike Zoom Streak Miles: 5.05LunarGLIDE RED Miles: 53.17
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Glad I was able to get a run in today with finals coming and big test tomorrow just didnt think it was going to happen

Nike Pegasus 30 Blue Miles: 11.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.005.000.0011.50

Tempo Run

Had a big day at school. Aced my final practical in modalities, came home and got outside before it was to dark to do a tempo run.

On the training schedule I had a 4-5 mile tempo today @ 5:22 avg. 

4 mile warm then jumped into the tempo. Wasnt sure how the roads were going to play so I took the first mile easy then after seeing that they werent to bad I decided to just do a progressive tempo with the hopes of a 5:22 avg.

splits were 5:27; 5:24; 5:21; 5:19; 5:16. Avg pace for tempo was 5:21 min/miles

So progressive worked out pretty well and was 1 second under my avg goal. I would say that is a good day at the office.

2.50 mile cool.

Nike Flyknit One Miles: 11.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.108.000.000.0012.10

Aerobic builder after class today. I was unable to get in a run yesterday due to studying for finals and so I was a little ancy to get out today. Today the tempo felt really easy and relaxed in a way it was enjoyable.

Did my normal North Ogden to Harrisville loop. On the schedule the goal pace was 5:32-5:35 pace so I started out at 5:35 pace then worked my way into the tempo. My avg splits for the last 4 miles were 5:27 pace. Had an overall avg of 5:31 min/miles.

3 warm/1.10 cool back home. COLD TODAY! 17 Degrees!

 

P.M. 

2 hours of basketball

Nike Flyknit One Miles: 12.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Easy recovery run today. Nothing fancy just getting work done. Man it is Butt A#@ cold still! If this is a sign for how winter is going to be, I am spending half the winter down south at Clyde, Dave, Steve, or Logan's place. Got to have options!

Nike Pegasus 30 Blue Miles: 10.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.104.000.000.0015.10

Long Run/tempo run

Got out later this afternoon with the hopes of better weather. Well the only thing that was better was the temp was 30 degrees but it was snowing pretty good. I ended up doing my 10 mile loop up to the canal rd in North Ogden then looped into PleasantView then back home. I got home switched out of my cold gear and put some flats on and shorts and headed down to the treadmill. Did .50 warm and then 4 mile tempo at AB pace. Splits were 5:33; 5:33; 5:30 and 5:27. Cooled for .55 and called it for the evening. 

The 10 miler in the snow took alot out of me. It was nice on the canal because I actually felt like I had footing but the roads were way slippery.

Nike Pegasus 30 Blue Miles: 10.05Nike Zoom Streak Miles: 5.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Easy Run today on the TM. Can't believe how cold it has gotten, I would really like to check but I think this has to be the coldest December so far on books in Utah. Man even STG is down in the negatives, thats whats crazy!

Nike Pegasus 30 Blue Miles: 10.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Easy 6 miles, lucky to get some miles today with finals this week. Hopefully get some quality miles in later today.

 

P.M.

Took my wife to the Kurt Bestor Christmas concert at W state. Really enjoyed the music alot, great performer, and what a way to set the mood for Christmas.

Got home and while my wife went grocery shopping I managed to get in 9.10 miles before she got home. 

Nike Pegasus 30 Blue Miles: 15.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy run after work. Was going to a workout and my legs just werent feeling it after a 12 hour shift at the hospital.

Interesting thing happened at work today. We had a code active shooter called overhead. I guess some lady decided that it would be okay to tell a nurse that she had a gun and that if she didnt get her narcotics that she was going to shoot the place up. Short story hospital went on lock down, SWAT showed up, tackled the chick, and took her to jail. I am sorry but there are some people that just dont have intelligence. Glad everything was okay.

Nike Pegasus 30 Blue Miles: 10.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Finally done with school for 3 weeks that is. After class I ended up running the Winter Racing Circuit 10 mile course. I have ran that route probably close to 50+ times and honestly it never seems to get easier. Lots of climbing....

avg pace 6:41 min/miles

P.M

2 hours of basketball

Nike Flyknit One Miles: 10.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

Another easy run. This week has been a loss for workouts because of school so I am just taking this week as it is and will start some faster stuff again next week.

Nike Flyknit One Miles: 10.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

Did my run solo today. Good solid fat buster. I ended up doing a little over 16 miles from my house down the ogden parkway and back home.

avg pace 6:38 min/miles

Nike Pegasus 30 Blue Miles: 16.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.006.000.0011.40

Decided today was a good day to get in a workout since last week was pretty much just boring miles all week

Decided to do 6X 1 mile progressive

goal was to start out at tempo pace and drop 3 seconds per mile. 

splits were- 5:19; 5:16; 5:13; 5:10; 5:08; 5:05. Rest was 2:30 jog 

Workout was done on treadmill with 1% incline

Great way to start out the week.

Nike Flyknit One Miles: 11.40
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

A.M

10.5 miles easy, enjoying the day off

P.M

Broke out the Lunarglides from STG Running Center! Thanks again Steve Hooper for the hookups!

Nike Pegasus 30 Blue Miles: 10.50LunarGLIDE RED Miles: 4.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.720.000.000.0010.72

Hate running on Wednesdays! After a 12 hour shift at the hospital I am just beat and my run feels like crap the entire time. Big time mental buster!!

LunarGLIDE RED Miles: 10.72
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.208.000.000.0012.20

Aerobic Builder

Woke up this morning to go meet up with Jon and Bret for a workout. I looked outside and it was an ice sheet! Another crazy ice storm, that is 2 years in a row. So I called Bret and told him I really needed to get a solid workout in. Anyway I opted out and hit the gym.

Workout was 2 mile warm, 8 mile aerobic, 2.20 mile cool. 1% incline on Treadmill

Splits- 5:30; 5:27; 5:24; 5:24; 5:21; 5:21; 5:19; 5:16.

 Great workout felt pretty good for entire run. Only felt labored for last 200 meters of the aerobic

Glad I got it in, but at the same time I am about done with treadmill running for workouts. Next time if I have to do it indoors it will be at Weber State. 

P.M

2 hours of Basketball

Nike Flyknit One Miles: 12.20
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.620.000.000.0010.62

Recovery Day

Easy 75 minute run with no pace in mind, ran off of feel.

Great day for running!

Nike Pegasus 30 Blue Miles: 10.62
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.800.000.000.0018.80

Easy run this morning out the door at 5:45 solo. I ended up doing the same loop as last week. Down washington Blvd to the Ogden Parkway, east up to the canyon down 12th st. Then headed north back home. Added a couple more miles to the route for pure pleasure. Todays run was pretty cool, nothing like fresh snow in the early morning head lamping for the majority of the run. Glad and blessed to be healthy!

avg pace 6:54 min/miles

LunarGLIDE RED Miles: 18.80
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.000.000.0013.35

90 minutes

Nike Pegasus 30 Blue Miles: 13.35
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.554.604.000.0013.15

Mile Repeats/Tempo Run

Merry Christmas Eve.....

Last night I was flipping through some old workouts from a couple years back and I came across this workout that I made up and for some reason it stuck out. So I kept it in mind and did the workout today.

Workout is 4X1 mile repeats with quarter mile jog. Mile repeats are controlled effort roughly goal half pace. Then do a half mile cool at the end of the repeats then jump straight into a 25 minute tempo run. Love it because its a controlled marathon pace for 25 minutes.

Any workout results.....

2 mile warm

4X1 mile with .25 jog

Splits- 5:08; 5:05; 5:07; 4:58.(good to see that on the watch) Effort felt great and finally hit my first sub 5 of the year in a workout effort. 

half mile cool 

25 minute tempo/ hit 4.60 miles

Splits- 5:29; 5:25; 5:24; 5:27 and 3:13 for .60

1.30 cool back home. Added on to the cool to get over the half marathon.

Nike Flyknit One Miles: 13.15
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

2nd Annual Christmas Midnight run with Jon Heslop.

Met up at my place and did an easy run through north ogden. Tried running on the canal but the snow was to deep and wasnt enjoyable. I think the canal is done until the snow melts. 

Great run and Merry Christmas!

A.A.M

5.60 easy, Off to Grandma's house we go!

LunarGLIDE RED Miles: 8.60
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.004.0011.40

Fartleks

2 mile warm then did 20X 1 min pickups @ around 5 min pace. Some were quicker but for majority I was right on pace.

Feeling good this week so far, probably and hopefully will be my highest mileage week of the year. Feeling blessed that I have come along way since June.

Nike Flyknit One Miles: 11.40
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.000.0010.85

Easy run solo this morning. Felt way colder then normal today for some reason. Good to get it in. Had a scare last night playing basketball, went to shoot a three pointer and came down on my buddy's foot. Could barely walk after that. Iced last night and managed today to get out with some pretty good pain. Ice, ice, ice for the next little bit.

LunarGLIDE RED Miles: 10.85
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.4510.000.000.0014.45

Played it safe today and hit the treadmill because of my ankle. It was pretty sore for the warm up and the beginning of the tempo but as I got going it felt pretty good for the rest of the run,

Locked the TM @ 5:34  pace at 1% incline and just rolled for 10 miles. Probably the won't have to worry about the ankle much. More icing and a day off will do the trick.

 

Nike Flyknit One Miles: 14.45
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice and easy, no pain on the ankle. 

Great run!

Nike Pegasus 30 Blue Miles: 11.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

A.M. Easy run on the TM while my baby was napping. Happy New Years Eve!

avg pace 6:54 min/miles

Nike Pegasus 30 Blue Miles: 10.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
258.1434.6015.004.00311.74
Nike Pegasus 30 Blue Miles: 140.32Nike Flyknit One Miles: 107.60Nike Zoom Streak Miles: 5.05LunarGLIDE RED Miles: 53.17
Weight: 0.00
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