Hurt so good.

Week starting Feb 02, 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
65.15	0.00	8.00	5.50	78.65

Nike Pegasus 30 Blue Miles: 4.50	GoMebs 2 Miles: 7.75	GoRun Ride 3 Miles: 50.05	GoRun Miles: 12.35

Weight: 0.00

Mon, Feb 03, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.75	0.00	0.00	5.50	12.25

Track Workout @ weber state indoor track

3.50 mile warm with 4X100 meter strides

4x1000 @ 75 pace splits- 3:07; 3:04; 3:04; 3:02

4X800 @ 73 pace. Splits- 2:26; 2:25; 2:25; 2:24

4X400 @ 68 pace. Splits 68; 68; 67; 64

Recovery was floating 400s mostly just to get more miles in

400s were 75 second rest about 50 shuffle

1 mile cool

Felt really strong today. Goal was to hit 75 for entire workout but got into a groove and ended up being one of those days.

Total mileage- 12.25

Nike Pegasus 30 Blue Miles: 4.50	GoMebs 2 Miles: 7.75

Weight: 0.00

Comments(1)

Tue, Feb 04, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Easy run on the TM. Nothing fancy at all

avg pace 7:00 min/miles

GoRun Ride 3 Miles: 10.50

Weight: 0.00

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Wed, Feb 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	8.00	0.00	12.35

3 mile warm with 4X100 meter strides

8 mile tempo @ 5:21 avg

1.35 cool back home

Tempo went good felt alot better then last week. Had a major side stich at mile 2 so I stopped for a couple minutes to stretch it out then the last 6 went well.

GoRun Miles: 12.35

Weight: 0.00

Comments(2)

Thu, Feb 06, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

Played basketball for 2 hours and based off equivelent time and running I found a chart that stated 30 minutes of basketball is equivelent to 1 mile of running.

adding miles since it was time and good cross training.

Weight: 0.00

Comments(2)

Fri, Feb 07, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.40	0.00	0.00	0.00	15.40

Easy run with Riley around Weber State and up into Uintah area. Nice and casual, good conversation like always

P.M.

5.40 miles on the TM. Legs felt 10x better tonight then this morning. Pace easy, 7:24 min/miles

GoRun Ride 3 Miles: 15.40

Weight: 0.00

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Sat, Feb 08, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
24.15	0.00	0.00	0.00	24.15

Plan today that I set forth on was not accomplished! :(

My 30th Bday is tomorrow and I really wanted to do a 30 mile run. I have been planning it for awhile and I know its manageable. But today the body thought otherwise.

For 24 miles I avg 6:27 min/miles. The thing that I lacked today was liquids, and gels. Around 21 miles my body started shutting down and I slowly started hitting the wall.

Mile 21 was 6:28l mile 22 was 7:19; and after that I decided to head home and cut it before it got worse. last 2 miles were around 7:30 pace.

Little bummed but not disappointed. Its something to work towards if I want. Next attempt I will be more prepared with taking water more often and gels earlier.

Planning on getting 6 in tonight to get 30! This was option C.

Great runs today by the Ogden Crew! Sounding like everyone did really well at the 10K/

GoRun Ride 3 Miles: 24.15

Weight: 0.00

Comments(4)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
65.15	0.00	8.00	5.50	78.65

Nike Pegasus 30 Blue Miles: 4.50	GoMebs 2 Miles: 7.75	GoRun Ride 3 Miles: 50.05	GoRun Miles: 12.35

Weight: 0.00

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