Hurt so good.

Week starting Jan 05, 2014

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
57.36	8.00	5.00	1.00	71.36

LunarGLIDE RED Miles: 34.36	Nike Flyknit One Miles: 15.05	Nike Pegasus 30 Blue Miles: 11.20	GoMebs 2 Miles: 10.75

Weight: 0.00

Mon, Jan 06, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.36	0.00	0.00	0.00	11.36

Easy run on the TM @ Weber State in between classes. Started at 7:30 pace ended at 6:30 pace.

LunarGLIDE RED Miles: 11.36

Weight: 0.00

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Tue, Jan 07, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.30	8.00	0.00	0.00	12.30

2 mile warm up with strides

8 mile tempo run progressive

splits- 5:27; 5:27; 5:27; 5:24; 5:21; 5:19; 5:16; 5:08

by far this was my best feeling builder yet. The last 3 miles felt great and didn't feel labored at all! Good sign for next weeks race.

2.30 cool

Nike Flyknit One Miles: 12.30

Weight: 0.00

Comments(4)

Wed, Jan 08, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.90	0.00	0.00	0.00	11.90

Jon, Riley, Albert and I hit a new loop through west Weber and Gainesville? this morning for a solid almost 12 miler. Loved the new loop and new town that I didnt know excisted in Utah.

LunarGLIDE RED Miles: 11.90

Weight: 0.00

Comments(2)

Thu, Jan 09, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.20	0.00	0.00	0.00	11.20

Easy run on the TM. Was going to do mile repeats but the legs were beat from work today. Plus stomach was acting up and I felt a little dehydrated. Excuses, excuses I know but will most likely get some good volume on Saturday.

Nike Pegasus 30 Blue Miles: 11.20

Weight: 0.00

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Fri, Jan 10, 2014

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

Easy run with Riley on the Striders 10 mile course. Good solid run and good to have some company for its not the easiest course to run alone. Pace was roughly 7 min/pace.

Should be able to get a double in tonight.

Oh and by the way, 1 week of school down, 14 more to go until graduation!

Its about Dang time!

LunarGLIDE RED Miles: 11.10

Weight: 0.00

Comments(4)

Sat, Jan 11, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	5.00	1.00	13.50

3-2-1 Breakdown

3 mile warm

3 miles @ goal half pace- Splits 5:16; 5:12; 5:10

2 mile jog

2 miles @ 10K pace- Splits- 5:08; 5:05

2 mile jog

1 mile @ 5K pace- Split- 4:59

Half mile cool.

Total miles- 13.50

Nike Flyknit One Miles: 2.75	GoMebs 2 Miles: 10.75

Weight: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
57.36	8.00	5.00	1.00	71.36

LunarGLIDE RED Miles: 34.36	Nike Flyknit One Miles: 15.05	Nike Pegasus 30 Blue Miles: 11.20	GoMebs 2 Miles: 10.75

Weight: 0.00

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