Hurt so good.

Week starting Feb 20, 2011

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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
44.407.000.004.0055.40
LunarEclipse Miles: 35.25LunaRacer Miles: 9.60Saucony Kinvara Miles: 10.55
Weight: 0.00
Mon, Feb 21, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

9.05 miles 

Nice run today through north ogden and pleasant view. Stayed mostly flat with slight down hill towards the end of the run.

pace was relaxed 7:15 min/miles


LunarEclipse Miles: 9.05
Weight: 0.00
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Tue, Feb 22, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.004.009.60

TRACK WORKOUT

3.50 mile warmup

8X800 @ 75 pace

2.10 mile cooldown


LunaRacer Miles: 9.60
Weight: 0.00
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Wed, Feb 23, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2 Hours of Basketball

Love the break in the middle of the week, but I know I am going to have to focus on getting my miles up over the next couple of months. 

Weight: 0.00
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Thu, Feb 24, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.554.000.000.0010.55

TEMPO RUN

 3.40 mile warm up

4 mile tempo @ 5:30

Splits- 5:30;5:30;5:28;5:25

3.15 mile cooldown

Total miles- 10.55

Saucony Kinvara Miles: 10.55
Weight: 0.00
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Fri, Feb 25, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

Ran on the Treadmill again today. Was starting to get stormy outside, I guess we are supposed to get a pretty good snow storm this weekend. Oh!!! I can't wait til' winter is Freaking over!!!!

Started pretty conservative the first 2 miles. Stayed around 7:30 pace, by the time I was done I slowly manged to hit the last 30 minutes under 6:15 min/miles.

Good week so far, the body is feeling good. Tomorrows plan is 16 to 18 miles with a tempo run of 3 to 4 miles @ marathon race pace.

LunarEclipse Miles: 9.70
Weight: 0.00
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Sat, Feb 26, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.503.000.000.0016.50

LONG RUN

The goal for today was to do a long run and mix in a 3 to 4 mile tempo around 9 to to 10 miles.

Pace was around 6:40 to 6:45 for the first 9.50 miles. Then I began my tempo and legs felt really good. Hit the first mile 5:32, Second @ 5:30 and then my garmin died I would guess my last mile was around 5:35. I wanted to do 1 more mile but I didn't know where the mile marker would have been. So I bagged the fourth mile.

Did a four mile cooldown off of feel.

Ended up @ exactly 16.50. Pace roughly around 6:40 including the 3 mile tempo.

LunarEclipse Miles: 16.50
Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.407.000.004.0055.40
LunarEclipse Miles: 35.25LunaRacer Miles: 9.60Saucony Kinvara Miles: 10.55
Weight: 0.00
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