Hurt so good.

Week starting Feb 12, 2012

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
58.00	0.00	4.00	4.75	66.75

Nike Pegasus 28+ Miles: 61.25	Saucony Hatori Miles: 5.50

Weight: 0.00

Mon, Feb 13, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	0.00	0.00	0.00	9.05

Run on the TM.

avg pace was slightly under 6:45 pace. Felt a little sore when I started from sats. 5K but legs loosened pretty quick.

Nike Pegasus 28+ Miles: 9.05

Weight: 0.00

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Tue, Feb 14, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	0.00	0.00	3.75	10.00

3.15 mile warm

Track workout

1X 200 w/ 2oo meter jog

1X400 @ 70 pace w/90 sec

1X800 @ 72 pace w/2 min recovery

11X400 @ 70-72 pace w/90 sec recovery

3.10 mile cool

total miles- 10 miles

Nike Pegasus 28+ Miles: 10.00

Weight: 0.00

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Wed, Feb 15, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.60	0.00	0.00	0.00	13.60

Easy run on the trails this morning. Pretty cool run being in the Mountains with some snow coming down.

pace was around 8 min/miles

P.M.

6 miles @ 6:57 pace on the TM. Ran the last 6 miles of the Boston Marathon Course.

Nike Pegasus 28+ Miles: 13.60

Weight: 0.00

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Thu, Feb 16, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.15	0.00	0.00	0.00	11.15

Ran the WRC 10 miler after class. Met up with Cam Harvey. Good run, did some 200 meter intervals on the hills. Felt really strong today. Hopefully this will carry over to next saturdays race.

avg pace 7:15 min/miles

Nike Pegasus 28+ Miles: 11.15

Weight: 0.00

Comments(1)

Fri, Feb 17, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.75	0.00	4.00	1.00	10.75

TEMPO RUN w/INTERVALS

3.50 mile warm

4.00 mile tempo

5:27; 5:24; 5:20; 5:15

.50 mile jog then jumped into

4X400 w/400 meter jog.

1 mile cooldown

Nike Pegasus 28+ Miles: 5.25	Saucony Hatori Miles: 5.50

Weight: 0.00

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Sat, Feb 18, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Met up with Riley Cook for a 90 minute run from Rainbow gardens. Nice loop down the parkway and through the ghetto of Ogden.

avg pace was 7:30 min/miles

Nike Pegasus 28+ Miles: 12.20

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
58.00	0.00	4.00	4.75	66.75

Nike Pegasus 28+ Miles: 61.25	Saucony Hatori Miles: 5.50

Weight: 0.00

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