Hurt so good.

Week starting Feb 07, 2016

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
81.23	0.00	0.00	0.00	81.23

Skechers GORun Strada Miles: 45.77	GORun Ultra Road Miles: 22.34	SKECHERS GOmeb Speed 3 # 2 Miles: 10.00

Weight: 0.00

Mon, Feb 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.01	0.00	0.00	0.00	15.01

Moderate Monday

Met early with Riley did about a mile and half then looped back for Matt and Denver.

Ended doing which seems to be our typical loop for Monday. Run the upper east bench then drop down to Grant off of 21st then head into Riverdale and loop our way back.

Riley and I got going and was hitting mostly between 6-6:15 for the majority of the last half. Solid run for a Monday.

Skechers GORun Strada Miles: 15.01

Weight: 0.00

Comments(1)

Tue, Feb 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.13	0.00	0.00	0.00	12.13

Legs felt pretty good today for the most part. Riley was living in the past today. Singing 80s and 90s commercials and puting his own twist on to what Folgers coffee commercial should sound like. Stomach was hurting I was laughing so hard. Great way to start out the day.

avg pace 6:58 min/mile

GORun Ultra Road Miles: 12.13

Weight: 0.00

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Wed, Feb 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.16	0.00	0.00	0.00	18.16

Workout/Wednesday

Met up with Ken, Riley, Denver and Matt at Smith's we warmed up for almost 3.5 miles with 4X30 second strides.

Workout was 15X1000. I opted to do 10X1K do to some fatigue from being sick last week. Goal was 3:20(5:20 pace) for the interval with 1 minute rest. Overall it went very well. Spot on for the splits. (320;319;319;315;319;319;320;319;322;319).

Workout was a good confidence booster. Really havent focused on intervals at all this winter so this is a good start.

Did a couple miles while Riley and Ken finished up then cooled back to the cars.

Overall distance- 15.05

Easy 5K on the treadmill

Skechers GORun Strada Miles: 15.05

Weight: 0.00

Comments(3)

Thu, Feb 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.21	0.00	0.00	0.00	10.21

Recovery on the treadmill. Legs are heavy and destroyed!

GORun Ultra Road Miles: 10.21

Weight: 0.00

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Fri, Feb 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.61	0.00	0.00	0.00	10.61

Another recovery run on the treadmill. Air is so crap right now. Probably the only time I am wishing for snow to push the smog out.

Skechers GORun Strada Miles: 10.61

Weight: 0.00

Comments(1)

Sat, Feb 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.11	0.00	0.00	0.00	15.11

My 12th Wedding Anniversary today and my wife was kind enough to let me get a run in. I opted for the treadmill of course to watch the Olympic Marathon trials. Rupp is a beast and glad he will be representing the USA. Along with Meb and Ward. I will be honest. I never had Ward in the top 3 with any of my predictions. I had Ritz all the way and feel terrible for him that he won't be on the Olympic Team. Also Peskedra I thought he would sneak into the top 3 also.

Run today was

3 mile warm

10 mile moderate tempo @ 5:53 avg

2 mile cool

SKECHERS GOmeb Speed 3 # 2 Miles: 10.00	Skechers GORun Strada Miles: 5.10

Weight: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
81.23	0.00	0.00	0.00	81.23

Skechers GORun Strada Miles: 45.77	GORun Ultra Road Miles: 22.34	SKECHERS GOmeb Speed 3 # 2 Miles: 10.00

Weight: 0.00

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