Hurt so good.

Week starting Mar 15, 2015

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
68.00	3.00	0.00	4.50	75.50

GORun Strada Miles: 50.00	SKECHERS GORun 4 Green Miles: 12.40	Adidas Boost TR Miles: 10.10

Weight: 0.00

Mon, Mar 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Easy from the Pond with Dave, Denver, Ken, Jon, Matt and Riley. Monday Funday Route, at the end of the run we did 5X7 second hill repeats.

Great run today! Love starting the week this way.

GORun Strada Miles: 13.00

Weight: 0.00

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Tue, Mar 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

Easy run with Denver, Riley, and Denver from 31st out east towards South Weber

avg pace 7:38 min/miles

GORun Strada Miles: 10.10

Weight: 0.00

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Wed, Mar 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.90	0.00	0.00	4.50	15.40

A.M.

12.4 total miles with 8X800 meters @ 76 to 77 pace with active 400 rest, and 2X400 @ 72-74 pace with 400 active rest.

total interval 4.5 miles

P.M.

Basketball for 2 hours, counting it as 3 miles of running

SKECHERS GORun 4 Green Miles: 12.40

Weight: 0.00

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Thu, Mar 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	0.00	0.00	10.20

Easy recovery run on the TM. Legs are thrashed

GORun Strada Miles: 10.20

Weight: 0.00

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Fri, Mar 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

Easy on the TM while Lyla was napping

avg pace 7:26 min/miles

Adidas Boost TR Miles: 10.10

Weight: 0.00

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Sat, Mar 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.70	3.00	0.00	0.00	16.70

Met Jon and his brother Corey from Lee's market. Did 10 miles easy then did 3X1mile with 1 mile active recovery

mile splits- 5:34;524;504

Overall nice solid week! I give myself about another month or two to start feeling like I am back to where I was in October. More long tempos and track sessions to come.

GORun Strada Miles: 16.70

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
68.00	3.00	0.00	4.50	75.50

GORun Strada Miles: 50.00	SKECHERS GORun 4 Green Miles: 12.40	Adidas Boost TR Miles: 10.10

Weight: 0.00

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