Hurt so good.

Week starting Mar 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
53.059.006.500.0068.55
LunarRacer 2 Blue Miles: 25.10LunarEclipse Miles: 23.35LunarGlide II Orange Miles: 20.10
Weight: 0.00
Mon, Mar 21, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

TEMPO RUN

 3 MILE WARMUP

6 MILE TEMPO

SPLITS- 5:36;5:27;5:24;5:21;5:18;5:15

1 MILE COOLDOWN

This workout has been done by Josh Cox and Ryan hall, they start out around goal marathon pace and gradually increase pace per mile. About 3 weeks out of a marathon they typically get up to 15 miles.

I will find the article and post later.

LunarRacer 2 Blue Miles: 10.00
Weight: 0.00
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Tue, Mar 22, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

A.M.

9.10 miles on the tread.

P.M.

5 miles at the gym with abs, hips and lower back workout

LunarEclipse Miles: 14.10
Weight: 0.00
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Wed, Mar 23, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Felt good outside today, ran on the canal road with no mud!!!

avg pace 6:47 min/miles

 

P.M.

2 hours basketball w/ friends

LunarEclipse Miles: 9.25
Weight: 0.00
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Thu, Mar 24, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Went up to weber high to do a track workout. Just as as done warming up the Weber track team  came on the track and I got booted!!

oh well I guess,  it was a blessing in disguise my legs were literally blown from last night playing basketball.And I wouldve suffered through the entire workout.

 I will hit a hard tempo tommorrow at half marathon pace to get ready for next saturdays race.

 6.60 miles @ 6:50 min/miles

LunarRacer 2 Blue Miles: 6.60
Weight: 0.00
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Fri, Mar 25, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.500.008.50

TEMPO RUN

 2 mile warm up

6.5 mile tempo @ 5:31 min/miles

No cooldown. My mom was nice enough to watch my 2 boys so I could get a run in. So I had to get back so she could get back to work.

Good tempo legs felt stronger today. Good pace today, Hopefully I can add 6.5 more miles at the same pace for next weeks race.

LunarRacer 2 Blue Miles: 8.50
Weight: 0.00
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Sat, Mar 26, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.103.000.000.0020.10

Great run today. I tried a different pre run food to see if it will help my stomach out.

As weird as this may sound but to slices of white bread and 16 oz of fluid with 8 oz water and 8 oz sugar free Rockstar about an hour before my run.

Well I think I might have found something because I didn't have to stop once for any bathroom breaks.

Run felt great avg pace 6:31 min/miles w/ 3 miles at 5:40 pace from miles 13-16.

LunarGlide II Orange Miles: 20.10
Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.059.006.500.0068.55
LunarRacer 2 Blue Miles: 25.10LunarEclipse Miles: 23.35LunarGlide II Orange Miles: 20.10
Weight: 0.00
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