Hurt so good.

November 16, 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

Tue, Dec 24, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.55	4.60	4.00	0.00	13.15

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

From RileyCook on Tue, Dec 24, 2013 at 14:50:04 from 172.56.39.176

In the words of Jordan Crawford to Damian Lillard after two straight game winners last week, "Is that how you feelin youngin. I see you. Yeah boi"

Translation: Benny Van is in the freaking zone!

Merry Christmas bro.

From Ben VanBeekum on Tue, Dec 24, 2013 at 15:16:58 from 73.52.142.160

Ha! Ha! I love it. Just doin' work. I guess....

From Steve Shepherd on Tue, Dec 24, 2013 at 15:21:06 from 168.180.139.110

You have to be sick to come up with a workout like this one! Heck of a job though! Merry Christmas!

From Matt Poulsen on Fri, Dec 27, 2013 at 17:12:17 from 66.7.112.65

Great workout!

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