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

Sat, May 05, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.17	0.00	5.00	2.33	20.50

Tempo Run/Long Run/Track Workout

Good Old 3mile, 2mile, 1mile,1200,800, 400, 200 workout

3.21 mile warm

3 mile tempo- 5:19; 5:22; 5:20. 3 mile cool

2 mile- 5:17; 5:19. 2 mile cool

1 mile- 5:06. 1 mile cool

1200 @ 76 pace. 1200 cool

800 @ 74 pace. 800 cool

400 @ 72 pace. 400 cool

200 @ 72 pace. 200 cool

Little over 2 mil cool

total miles 20.50

wanted to get in 23 miles but my legs were blown!! Solid workout, one of my favorites. I did this workout 2 to 3 weeks before St. George Marathon I will have to check to see if there is some improvement

Nike Pegasus 28+ White Miles: 20.50

Weight: 0.00

Comments

From Superfly on Sat, May 05, 2012 at 19:47:12 from 74.211.21.81

Looks pretty BEEFY to me. Good job man. Your right where you want to be- Ogden should be great.

From Ben VanBeekum on Sat, May 05, 2012 at 21:23:28 from 67.169.246.46

Thanks Clyde, all the work is done. Now couple more easy track workouts to stay fresh. Like you said earlier, Its the worse part.

From scottkeate on Mon, May 07, 2012 at 09:49:37 from 216.49.181.254

I love that workout! I've got to give it a try. Although, I may take things a bit easier. The last time I tried to match your splits, I overdid it and could n't race the weekend :-) This blog can be dangerous.

You are running strong. It'll be fun to watch you crush the Odgen Marathon. I'll be chasing Riley in the half--he's on a tear right now.

From Ben VanBeekum on Mon, May 07, 2012 at 10:52:59 from 67.169.246.46

@scott- this workout to me is a great simulator for the marathon. It allows the body to react when there is surges in the race. Hopefully it will help. Also Riley is tearing things up, I think Ogden he will be a low 1:08 if not close to a high 1:07, if he is not blown from all of his racing lately :)

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