Hurt so good.

Week starting Jan 08, 2012

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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.407.007.000.0065.40
Nike Pegasus 28+ Miles: 55.80NewBalance Minimus Miles: 9.60
Weight: 0.00
Mon, Jan 09, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Out and back from Lee's Market in North Ogden. Headed west over towards Smith and Edwards out into Farr West. 

pace was relaxed. good run to start off the week.

95 minute run, avg pace 7:25 min/miles 

Nike Pegasus 28+ Miles: 12.70
Weight: 0.00
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Tue, Jan 10, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.003.000.0010.35

Track Workout

3 mile warm

12 X 400 @ 70-72 pace w/200m cool

3 mile cool

Did workout @ Bues Pond by Weber State. I think this is the first time I have been able to a workout there in January usually it is snow covered. For the workout I felt okay, around the 300 meter mark the path was a little snow covered and Icy for about 10 to 15 meters slowed pace a little but for the most part managed around 71 to 73 for overall workout.

 

Nike Pegasus 28+ Miles: 10.35
Weight: 0.00
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Wed, Jan 11, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9.00 mile loop in pleasant view

Avg pace 6.50 min/miles 

Nike Pegasus 28+ Miles: 9.00
Weight: 0.00
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Thu, Jan 12, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Went and ran the WRC 10 mile course in between classes @ Weber State. Always forget how tough of a course it is. But good to get some hills in I guess

Avg pace 7:03 min/miles 

Nike Pegasus 28+ Miles: 10.25
Weight: 0.00
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Fri, Jan 13, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.607.000.000.009.60

MARATHON PACED TEMPO

 2 mile warm

7 mile tempo

splits- 6:00, 5:56, 5:52;5:49; 5:45; 5:44; 5:39

.60 mile cool

Run felt good. Legs were a little heavy. Not sure if it was because of the run from yesterday. But felt good to get this run in.

NewBalance Minimus Miles: 9.60
Weight: 0.00
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Sat, Jan 14, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.004.000.0013.50

Had a nice afternoon run with Jon. We started @ Lee's market. The weather felt awesome, wore compression shorts, short sleeve shirt, arm warmers. Nice weather!!

Workout consisted of 6.50 mile warm

4 mile tempo @ 5:28; 5:30; 5:31; 5:26 splits

3 mile cool.

Tempo felt good. Didnt know how the legs would respond to yesterdays 7 mile tempo. Ended up being a great overall run. Great run to end the week, going to enjoy the day rest!!!

Nike Pegasus 28+ Miles: 13.50
Weight: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.407.007.000.0065.40
Nike Pegasus 28+ Miles: 55.80NewBalance Minimus Miles: 9.60
Weight: 0.00
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