Hurt so good.

Week starting Feb 12, 2017

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
88.07	0.00	0.00	0.00	88.07

Adidas Supernova Miles: 41.45	GoSpeed 2 USA Miles: 18.50	Hoka Clifton(RETIRED) Miles: 10.01	GoMeb Speed 3 Boston 2 Miles: 18.11

Weight: 0.00

Mon, Feb 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.83	0.00	0.00	0.00	18.83

Just Riley and I this morning in 21 degree weather. Started from the 31st parkway and headed North. The river next to the parkway is roaring right now and is flooding at alot of underpasses.

Legs were pretty beat this morning. Excited to cut back a little and race next weekend.

6.80 miles on the treadmill at work

Adidas Supernova Miles: 18.83

Weight: 0.00

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Tue, Feb 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.21	0.00	0.00	0.00	11.21

Easy miles out in Davis County with Riley and Dave. Took the parkway path a couple blocks further South just to change things up.

Adidas Supernova Miles: 11.21

Weight: 0.00

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Wed, Feb 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.50	0.00	0.00	0.00	18.50

Met Jared, Dave and Riley at Kent's in Clearfield. Headed out North for our warm up.

Did a little over 5 miles then Riley and I started our workout. Jared and Dave stayed easy for the day.

Workout

10X1K with 35 second rest

splits- 314;313;316;315;314;316;316;314;316;310. avg pace 5:13 min/mile

a little over a mile cooldown.

Crazy hard but satisfying workout. Really stoked for this next step in building towards a PR half in the Spring. So far training has been quite enjoyable.

5.60 miles on the treadmill at work

GoSpeed 2 USA Miles: 18.50

Weight: 0.00

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Thu, Feb 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.01	0.00	0.00	0.00	10.01

Easy recovery run around South Ogden with Dave, Riley, and Jason.

Hoka Clifton(RETIRED) Miles: 10.01

Weight: 0.00

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Fri, Feb 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.41	0.00	0.00	0.00	11.41

Easy run in North Ogden with Bret, Taylor, and Dave.

Adidas Supernova Miles: 11.41

Weight: 0.00

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Sat, Feb 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.11	0.00	0.00	0.00	18.11

Headed south for the weekend and since the weather in STG sucked I opted to wait to do my long run in Mesquite.

Workout was a progressive long run starting at 7 min pace then every 5 miles drop 30 seconds a mile with the last 3 miles fast but controlled.

Couple miles in I was already rolling sub 6:30 and by 5 miles I was already at 6 min/pace. So for basically 13 miles I was sub 6 or faster.

Felt really strong. Heading to Phoenix next weekend for a rust buster half marathon. I have no idea what type of shape I am in. So just going to go off of feel and use it to gage my "A" race in the spring. Mostly excited to watch some MLB spring baseball!

GoMeb Speed 3 Boston 2 Miles: 18.11

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
88.07	0.00	0.00	0.00	88.07

Adidas Supernova Miles: 41.45	GoSpeed 2 USA Miles: 18.50	Hoka Clifton(RETIRED) Miles: 10.01	GoMeb Speed 3 Boston 2 Miles: 18.11

Weight: 0.00

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