Hurt so good.

December 24, 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, Jun 27, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.42	0.00	0.00	3.00	13.42

Track Workout

Met up with Bret, Jon, Bryant and had a showing from Bob Lambert.

Started from Lee's and made our way up to the track at Weber High. As we got there Bret, Bryant and Bob split off to go finish there run. Jon and I went up to the track and hit a couple 100 meter strides and started our workout.

8 sets of 400X200 with 60 seconds rest

1 set- 73, 32 5 set- 69, 32

2 set- 70, 32 6 set- 69, 32

3 set- 69, 32 7 set- 68, 31

4 set- 68. 32 8 set- 67, 29

Great workout, definitely felt the short rest on the legs towards the end. Had the Hamstring wrapped, didn't feel a thing. So that was great news!!

little over 2 mile cooldown.

Went up to my parents house to help my wife clean. Decided to run home from there.

4.21 miles

avg pace 7:29 min/miles

total miles for today- 13.42 miles

Saucony Hatori Miles: 9.21	LunarGlide 3 (Black) Miles: 4.21

Weight: 0.00

Comments

From scottkeate on Wed, Jun 27, 2012 at 15:35:26 from 216.49.181.254

Great effort today! I like the 400X200 idea, thanks!

From Jake K on Wed, Jun 27, 2012 at 16:13:17 from 155.100.226.54

400x200m = 80,000m = 50 MILES of fast running! :-)

I know what you meant, though.

Nice workout. Alternating the paces like that is good practice for racing when you have to surge, or respond to a surge, then recover while still keeping the quicker tempo.

From Ben VanBeekum on Wed, Jun 27, 2012 at 16:51:38 from 216.206.44.14

@Jake- that is actually What I meant. That's how I roll these days! Its a new trend in running. Pretty popular over in Europe. I figure if you Cant beat em', join em'! @Scott- You will like this workout a lot. My goal is to get up to 16 sets. The short rest will Definitly help with keeping the heart rate elevated.

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