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.

http://

Click for weather forecast

Click to donate

to Ukraine's Armed Forces

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!

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):