Hurt so good.

Week starting Jan 29, 2012

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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.650.004.003.1069.75
Nike Pegasus 28+ Miles: 66.65Asics Hyper Speed 4 Miles: 3.10
Weight: 0.00
Mon, Jan 30, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.450.000.000.0013.45

A.M.

Literally ran like crap this morning. Stopped 4 times for bathroom breaks. Getting a little frustrated. Would like to get this issue figured out sooner than later.

Ran from North Ogden Nature Center and did the original Loop.

avg pace slightly over 7 min/pace. 

 

P.M.

4.15 miles easy on the TM.

avg pace 7:15 min/miles 

Nike Pegasus 28+ Miles: 13.45
Weight: 0.00
Comments(1)
Tue, Jan 31, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.004.000.008.65

2 mile warm

4 mile tempo @ 5:20 pace

splits- 5:18; 5:18; 5:17; 5:12

2.65 cool 

Nike Pegasus 28+ Miles: 8.65
Weight: 0.00
Comments(1)
Wed, Feb 01, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.000.000.0013.35

Nice easy recovery run from the Nature Center in North Ogden with Bret.

avg pace 7:30 min/miles 

 

P.M

30 min run on the treadmill

4.5 miles @ pace 6:45 min/miles 

Nike Pegasus 28+ Miles: 13.35
Weight: 0.00
Add Comment
Thu, Feb 02, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.003.109.30

Track Workout

3.20 mile warm w/strides

5X 1000 @ 74 pace w/ 2 min jog

3.00 mile cool 

Started a new stretch routine. Includes more dynamic stretching instead of static. Not going to lie saw the benefit but a little sore today. Definitely not that flexible.  

Asics Hyper Speed 4 Miles: 3.10Nike Pegasus 28+ Miles: 6.20
Weight: 0.00
Add Comment
Fri, Feb 03, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

76 minute run on the TM. Ran the last bit of the Ogden Marathon Course.

Avg pace 7:15 min/miles 

Nike Pegasus 28+ Miles: 10.60
Weight: 0.00
Add Comment
Sat, Feb 04, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.000.0014.40

1:40:00 minute run. Conversational pace, nothing fancy.

pace was slightly under 7:00 min/pace. 

Nike Pegasus 28+ Miles: 14.40
Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.650.004.003.1069.75
Nike Pegasus 28+ Miles: 66.65Asics Hyper Speed 4 Miles: 3.10
Weight: 0.00
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