Hurt so good.

Week starting Dec 31, 2023

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
57.94	0.00	4.50	0.80	63.24

Weight: 0.00

Mon, Jan 01, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.43	0.00	0.00	0.00	20.43

I never set new year goals. But as I turn 40 this year I have taken a look over my running career and looked at where I approved and basically where I started taking my running serious was because of FRB.

I'm excited to track my progress. My running has been on the up this last year. I've had some health issues that kept me from competing at a high level. But this last fall I was able to run a 2:29 marathon, and I finally saw improvement! My goal is to break the 2:23 barrier this fall and I definitely know it's possible. This year should be a blast!

16.67 with Riley and Ron. Hit the Ogden Parkway out to South Ogden.

TREADY- 3.76- 30 minute shakeout run

Weight: 0.00

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Tue, Jan 02, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.27	0.00	0.00	0.80	11.07

9 miles easy w/8X30 second strides w/1 minute active recovery

Weight: 0.00

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Wed, Jan 03, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.63	0.00	0.00	0.00	10.63

Easy recovery run through Pleasant View and North Ogden.

avg pace 7:45 min/miles

Weight: 0.00

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Thu, Jan 04, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.01	0.00	0.00	0.00	10.01

Easy miles on the Ogden Parkway with Ron. Legs were a little tired for this one, definitely feeling the slight increase in mileage. If smart, I should be feeling stronger in a couple weeks.

Weight: 0.00

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Fri, Jan 05, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

In Logan watching my oldest play for his school basketball team.

Weight: 0.00

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Sat, Jan 06, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.60	0.00	4.50	0.00	11.10

Solid workout today. Treadmill unfortunately, roads were too icy.

20 min warm

10x2:15 @ 5 min/pace @ 1% incline; 2:15 active

14 cooldown

Been building up from 1 minute. My goal is to get to 10X5 minutes. Hopefully it will make the winter go by a bit faster too.

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
57.94	0.00	4.50	0.80	63.24

Weight: 0.00

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