Hurt so good.

December 26, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBen VanBeekum's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021202220232024
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://

Find more about Weather in Ogden, UT
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 03, 2013
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
From RileyCook on Wed, Dec 04, 2013 at 06:23:24 from 64.134.162.74

Very nicely done Benny Van!

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.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: