Hurt so good.

Week starting Feb 06, 2011

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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
54.755.000.003.0062.75
LunarEclipse Miles: 53.35LunarRacer 2 Blue Miles: 9.40
Weight: 0.00
Mon, Feb 07, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Nothing fancy today. 

9.10 on treadmill @ 6:55 min/miles

LunarEclipse Miles: 9.10
Weight: 0.00
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Tue, Feb 08, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Another easy run on the Treadmill

9.10 miles @  6:50 min/miles

LunarEclipse Miles: 9.10
Weight: 0.00
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Wed, Feb 09, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.003.009.60

TRACK WORKOUT

 I have been stoked to get this workout down on paper!!!

Today I did 12X400 and the goal was to hit 70-72 pace. Today was one of those days that makes running fun.

Here is my splits- 67;66;68;66;67;66;67;67;67;66;68;67

 Warmup-3.45

Cooldown-2.75

I can't recall the last time that I hit 66-67 pace consistently for 12X400 or if at all!!

Hopefully this type of effort will start showing up in the Winter Circuit over the next couple of months.

Total miles-9.60

LunarEclipse Miles: 9.60
Weight: 0.00
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Thu, Feb 10, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

You know I just have those days where my stomach just doesn't want to cooperate. First 4 miles felt awesome then I had to cut my run short because every mile I had to hit the restroom.

Dies anyone have any ideas for some type of pill or drink to take before a run to settle ones stomach???

I am open for suggestions!!

LunarEclipse Miles: 8.35
Weight: 0.00
Comments(1)
Fri, Feb 11, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.405.000.000.009.40

TEMPO RUN

 3.40 mile warmup

5 mile tempo run @ 5:30-5:35 pace

splits- 5:31; 5:29;5:34;5:41;5:31

1 mile cooldown

That fourth mile always kills me!! Slight up hill the whole entire mile. I swear before May I will hit sub 5:30 on that section!!!

Good run!! Feeling more comfortable and catch myself getting into a rhythm earlier in my runs.

LunarRacer 2 Blue Miles: 9.40
Weight: 0.00
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Sat, Feb 12, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.000.0017.20

Nice to end the week of good runs with a long run...

17.20 miles

Avg pace 6:51 min/miles

Ran from north ogden hit the ogden marathon course backwards then ran along mountain road back into north ogden.

mostly flat with rolling hills between miles 10-14. Good loop!!

LunarEclipse Miles: 17.20
Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.755.000.003.0062.75
LunarEclipse Miles: 53.35LunarRacer 2 Blue Miles: 9.40
Weight: 0.00
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