Hurt so good.

SLTC 15K

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBen VanBeekum's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021202220232024
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.

 

 

http://

Find more about Weather in Ogden, UT
Click for weather forecast

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.650.000.000.0082.65
Skechers GORun Strada Miles: 47.94SKECHERS GOmeb Speed 3 # 2 Miles: 12.20GORun Ultra Road Miles: 10.01SKECHERS GOMeb Speed 3 Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.110.000.000.0015.11

Moderate Monday Fail

Met at 5 with Ken, Riley and Matt. Did one loop around the Hospital then came back for Denver.

Started the progression which is our normal Monday Route. I felt pretty tired to begin the day but still had a pretty solid run going though 10 miles. Climbing from Riverdale Rd. into the terrace my legs just came off. Was heavy, tired, and just blah. So I threw in the towel for the progression. Jogged the last 4 miles back.

Not really disappointed with how the run went. My mileage is going up, and I had a solid 20 on Saturday which I'm sure had to do with the residual fatigue today. Anyways this is all mumble, still a solid 15 to start the day.

Progression splits- 7:55; 6:31;6:23; 6:11; 6:08; 5:56; 6:01; 5:53; 6:09; 713(hill mile).

Skechers GORun Strada Miles: 15.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.420.000.000.0015.42

Met Jon, Bret, Riley and Matt at the Ogden Parkway/Rainbow Gardens. Jon, Bret and Riley went on to do trails where Matt and I stayed on the Parkway and did an out and back. Stomach wasnt to happy this morning. Multiple secret bathroom stops. Also it was cold this morning, weather said it was 24. Really, Really excited for Spring and Summer.

PM

5.31 miles to Woodruff Auto to pick up my car. 

Skechers GORun Strada Miles: 15.42
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

Workout|Wednesday 21St. Pond

Good group for a workout today. Ken, Riley, Moss, Denver and Matt and I.

4 miles up the parkway w/1 by 30 second stride

4 mile tempo- Splits 5:14; 5:14; 5:14; 5:19 (21:01) 5:15 avg/pace

1 mile jog

4X400|2X200

Splits- 71; 72;68;71;31;31

1mile cool down

Total mileage 12.20

PM

Double: 5K on the TM

SKECHERS GOmeb Speed 3 # 2 Miles: 12.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.610.000.000.0010.61

Got to sleep in an extra 30 minutes today which felt great, but 5:30 is still stinking early. Drove to Smith's on Country Hills and did a solo loop around Ogden and South Ogden.

Legs felt surpisingly good today for a recovery run.

avg pace 7:15 min/miles

Skechers GORun Strada Miles: 10.61
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Out and Back on the canal road. Bit muddy on some spots, and  some snow but for the most part was quite enjoyable. 

GORun Ultra Road Miles: 10.01
Weight: 0.00
Add Comment
Race: SLTC 15K (9.4 Miles) 00:50:25, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

 2.60 mile warm

First time running this race and it was quite enjoyable. Not much to it, just a simple out and back, flat, easy to gage the pace. 

During the race the pack separated almost immediately by the first mile. After mile one I started working with Benjamin for about the first 5K. Then he started fading back a bit so I set my sight on Nate up ahead and was only 10 seconds back from him at the turn around. I stayed patient and eventually caught him a little after the 10K. Held that spot for maybe 2-3 minutes then he caught back up. We talked for a second and ran together til mile 8. He then gapped me a little bit. He ended up getting me by about 10 seconds. My overall goal was to come in around 50:00 minutes so I was a little off. But training is going well and fitness is going in the right direction so no excuses. 

Congrats to Riley for taking down Krongs course record, also on getting the Win for this race. 

4.20 mile cool down. 

 

 

 

SKECHERS GOMeb Speed 3 Miles: 9.40Skechers GORun Strada Miles: 6.80
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.650.000.000.0082.65
Skechers GORun Strada Miles: 47.94SKECHERS GOmeb Speed 3 # 2 Miles: 12.20GORun Ultra Road Miles: 10.01SKECHERS GOMeb Speed 3 Miles: 9.40
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: