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

Wed, Jan 01, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.11	0.00	5.01	0.75	11.87

Tempo Run/200s

Man what a day, weather was awesome, felt like it was the middle of fall! First WOW of the year. I had planned a 5 mile tempo with 6X400s after but with how well my tempo went I dropped the 400s and committed to 200s instead.

warm was 3.71 with 2X100 meter strides

Tempo was 5 miles

splits were 5:01.75; 5:10.35; 5:08.51; 5:08.24; 5:05.59.

Tempo was A+++ in my book! I did this tempo about 6 weeks ago and averaged 5:13-5:15 pace which was my fastest to date. Now todays was 5:07 avg. I am on cloud nine now. I know great things can happen. The Great Riley Cook told me to quit shooting for the sun and reach for the Stars. I also saw a quote today that was really good. It stated, "What matters most is what you do when the pain sets in." Agree with both those statements and they will be in my mind everyworkout that I do.

10 min jog

then did 6X200s- splits- 33; 32; 31; 31; 32; 32;

jogged .15 home

total mileage was- 11.87

Nike Zoom Streak Miles: 11.87

Weight: 0.00

Comments

From RileyCook on Wed, Jan 01, 2014 at 16:52:31 from 174.52.81.216

Fan-freaking-tastic workout BV! You are going to be a force this new year!

From Steve Shepherd on Thu, Jan 02, 2014 at 10:43:04 from 168.180.139.110

That is a WOW workout! Holy crap man that is such an awesome tempo! Way to go! I bet you set some huge p.r.'s this year.

From mike⇒nelson on Thu, Jan 02, 2014 at 11:17:32 from 199.127.123.162

Very solid workout Ben. You're going to kill it this year.

From Derek D on Thu, Jan 02, 2014 at 16:18:14 from 68.109.132.154

Awesome workout. You are running so well right now. US Half Champs should be fun.

From Brandon Dase on Thu, Jan 02, 2014 at 18:51:12 from 160.7.242.251

That's just a perfectly executed work out. Way to go!

From Ben VanBeekum on Thu, Jan 02, 2014 at 22:35:29 from 73.52.142.160

Thanks everyone.

Derek I am actually doing the St. George Half Marathon instead. With school conflict I am unable to get away for a long weekend. Should be a good race, way excited for it.

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