Hurt so good.

Week starting Feb 26, 2012

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.655.000.004.0072.65
Nike Pegasus 28+ White Miles: 47.55Nike Pegasus 28+ Miles: 25.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.000.000.0010.65

Easy run on the TM. Quads were a little tender today from Saturdays 10K. 

avg pace was a little under a 7 min pace.

Nike Pegasus 28+ White Miles: 10.65
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Nike Pegasus 28+ White Miles: 9.20
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.004.0014.90

A.M.

TRACK WORK

2.80 mile warm w/strides

8X800 @ 72 pace w/2min recovery  jog

Hit the first 3 around 2:28, 4-7 was 2:24 and last was 2:21

3 mile cooldown

total miles- 10.40

Workout felt good. Breathing was a little off today but the legs felt good through the workout. Confidence is growing with every track workout. Just need to work on endurance for the long run.

P.M.

 4.50 miles on the TM before work.

30 min run/avg ace 6:40

Nike Pegasus 28+ Miles: 14.90
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Man what a terrible run today. Wind and Snow, with every step it felt like I was sliding back 2 steps. Ended up doing six miles on the WRC 10K course then dropped down into Bues Pond to get out of the wind ended up doing 4 miles down there.

Overall pace was 7:20 min/miles

Nike Pegasus 28+ Miles: 10.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.550.000.000.0010.55

A.M.

Easy on the TM.

avg pace 7:08 min/miles

 

P.M.

Nike Pegasus 28+ White Miles: 10.55
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.155.000.000.0017.15

Met up with Ken Richardson and Riley Cook out in Riverdale for a long run, We ended up starting at Weber State and left a car at the Parker Lane Trail head. 

Run consisted of 11 miles at conversational pace then 5 mile tempo at Marathon pace.

splits were 5:37; 5:24; 5:15; 5:23 and 5:29 had to stop at mile 5 for a quick bathroom break. Overall pretty happy with todays result.

Long runs are a work in progress, but legs felt good for majority of the run.

Avg pace was 6:30 min/miles for whole run.

Nike Pegasus 28+ White Miles: 17.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.655.000.004.0072.65
Nike Pegasus 28+ White Miles: 47.55Nike Pegasus 28+ Miles: 25.10
Weight: 0.00
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