Hurt so good.

Week starting Mar 16, 2014

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.350.0010.005.0069.35
Saucony Triumph 11 Miles: 11.05GoRun Ride 3 Miles: 32.10Lunaracer 3 Black-red Miles: 15.00GoMebs 2 Miles: 11.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.000.000.0011.05

Easy run up and around Weber State. Good run today but a little windy towards the end, just glad it didn't rain.

Saucony Triumph 11 Miles: 11.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.000.000.0011.05

Great run today! Legs felt awesome prob first time in the last 3 weeks! 

Here's to the turn around!

GoRun Ride 3 Miles: 11.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.0010.000.0015.00

Track Workout Wednesday

2.50 mile warm up with strides

Workout was 10X1mile with 60 second rest. Goal pace was 5:16 min/miles

splits- 5:06; 5:13; 5:08; 5:06; 5:04; 5:07; 5:10; 5:14; 5:10; 5:03

2.1 mile cool down

Workout went way good today! Huge mental buster. To be honest I have not been looking forward to this workout since Coach Cook put it down in writing for me. Once I started rolling the miles it felt like I just got into a rythem the enitre workout. I started getting tired on the 7th mile but hung in there and finished strong on the last 3.

Good to have it over with! Thanks Riley for the workout!

 

Lunaracer 3 Black-red Miles: 15.00
Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Just took things nice and east today. Started at 7:30 pace roughly and ended at 7:05 pace. No catching the 7 minute guy today!

GoRun Ride 3 Miles: 11.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

Easy run on the TM after class.

 

GoRun Ride 3 Miles: 10.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.005.0011.20

TRACK WORKOUT

2.6 mile warm with 4X100 meter strides

Workout:

20X400m with floating 90 second rest;  Goal pace 68 seconds

splits:

68; 66; 67; 67; 67

67; 67; 67; 67; 69

68; 67; 68; 67; 67

70; 68; 68; 68; 68

2.2 mile cooldown

 

Great overall workout! On the 16th repeat my hip popped and I had some pretty good pain for the rest of the workout. Not sure what it is, but not concerned, icing and rolling hopefully will do the trick. This is the most 400s that I have done in a single workout. Overall avg was 67.55 seconds, Just under my goal average. Great overall week with 2 hard workouts. great to chalk it all up and work on another week.

 

GoMebs 2 Miles: 11.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.350.0010.005.0069.35
Saucony Triumph 11 Miles: 11.05GoRun Ride 3 Miles: 32.10Lunaracer 3 Black-red Miles: 15.00GoMebs 2 Miles: 11.20
Weight: 0.00
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