Hurt so good.

January 2021

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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:

2021-2022 POTENTIAL RACE SCHEDULE

St. George Marathon October 2nd

 

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 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: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
147.8115.270.000.00163.08
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

Ran with Riley Cook this morning. Started in North Ogden and climbed to Ben Lomond Peak Trail head. Did 8X8 second hill sprints then ran back down the pioneer trail. Solid start to the week. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.260.000.000.008.26

Recovery miles with Matty. 

Ran in the Endorphin Speeds

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Why not. 

Not sure if I will keep this consistent but why not.

Ran solo through North Ogden and Pleasant View today. Legs are feeling alot better from Saturdays 20 mile interval session. Should be ready tomorrow for 3X12 minutes @ MPE.

Ran in the Nike Vaporfly Next%

Weight: 0.00
Comments
From Eugene on Wed, Sep 08, 2021 at 13:43:59 from 104.189.16.160

always nice to see an old face check in. hope you've had a good few races these last few years

From Ben VanBeekum on Wed, Sep 08, 2021 at 15:06:19 from 172.56.40.0

@Eugene- Thanks! Hopefully I can get some good races in. Havenít raced since STG 19í. Been a rough couple years but Iím feeling like my old self again.

From Jason D on Mon, Sep 13, 2021 at 19:33:32 from 73.161.42.48

YES!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.266.270.000.0014.53

 

2 mile warm up with strides

36 minute Aerobic Builder

Splits

5:54; 5:45; 5:43: 5:42; 5:41; 5:41 and 5:35 for the last 90 seconds.

2 mile cool

 

PM

4.11 evening shakeout

Been gradually building back into training over the last couple months. Started at 20 minutes and been adding 3 minutes to every midweek workout.  Great to see some positive growth in fitness the last couple months. 

 

Ran in the Vaporfly 4% Knits

 

Weight: 0.00
Comments
From Eugene on Mon, Sep 13, 2021 at 10:02:49 from 104.189.16.160

are the 4% really worth the hefty price? i've been debating getting a pair for the longest time.

From Ben VanBeekum on Mon, Sep 13, 2021 at 12:49:28 from 204.113.120.242

@Eugene

They are worth every penny. But if you are going to get a pair in my opinion you should get the Next %. They are wider in the toe box and have a lot more cushion.

From steve ash on Mon, Sep 13, 2021 at 17:19:57 from 174.52.121.51

Training in racing flats always worked out well for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

Recovery run w/Weber XC

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.109.000.000.0020.10

Marathon workout. 
 

2 mile warmup

4 mile tempo; 4 miles easy; 3 mile tempo; 3 miles easy; 1 mile tempo; 1 easy; 1 tempo

1 recovery

average pace for run 6:19 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

Recovery miles around North Ogden w/Matty

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.000.000.0010.06

A.M.

Early solo run this morning. Always something euphoric about running solo in the early morning. Quiet roads, trails. Just a good morning I guess. 

 

Ran in the Vaporfly Next%

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Long day

Weber High was in charge of our District Championship. I was at the course for 13 hours yesterday.

All 4 of my teams won the event, clean sweep! Happy for their hard work and dedication. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.580.000.000.007.58

Recovery run with Weber High XC

 

Ran in the VaporFly Next%

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy miles after a killer workout from the Weber High boys.

 

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

Lee's Loop.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.070.000.000.008.07

Potholes are not your friend. Took a good spill early this morning. Rolled ankle and road rash. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.0010.11

Rare evening run along the canal. Chased a skunk for about a half a mile. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.080.000.000.0010.08

Weber Boys are fit! 🤐

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.000.0011.06

Weber High torch run. Homecoming week tradition for the XC team. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
147.8115.270.000.00163.08
Weight: 0.00
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