Hurt so good.

Week starting Mar 25, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.008.003.007.0075.00
Lunar Racer RED Miles: 19.20Nike Pegasus 28+ White Miles: 44.15NewBalance Minimus Miles: 11.65
Weight: 0.00
Sun, Mar 25, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.458.003.000.7519.20

LONG RUN/TEMPO/HILL REPEATS/INTERVALS

3.75 mile warm

8 mile tempo run @ 5:40 pace.

splits-5:36; 5:40; 5:37;5:38;5:43; 5:49(straight into the wind) 5:47; 5:51.

1.20 mile cool

6X200 hill repeats @ 38 seconds w/200m jog

.50 mile cool

3X1600 meter @ 5:30 pace w/.10 jog

splits 5:29; 5:31; 5:31

1 mile jog home

MAN! good to have this one under the belt. Overall felt really good, had some side/back pain for most of the workout. Could've been from lifting furniture yesterday. Could have been more prepared with liquids, was warmer than I thought. But great workout!!

Lunar Racer RED Miles: 19.20
Weight: 0.00
Comments(4)
Mon, Mar 26, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Easy run on the TM.

avg pace 7:15 min/miles

Nike Pegasus 28+ White Miles: 9.20
Weight: 0.00
Add Comment
Tue, Mar 27, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Ran from Weber State to South Ogden. Looped through Uintah and Back to Weber.

avg pace 6:54 min/miles

 

Nike Pegasus 28+ White Miles: 9.10
Weight: 0.00
Add Comment
Wed, Mar 28, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Decided to do an easy run today due to lack of time. Planning on hitting a hard workout tomorrow. Run felt good, wind is still blowing out of the southwest, the wind has been constant for at least 3 weeks now.

avg pace was 6:58 min/miles

Nike Pegasus 28+ White Miles: 9.05
Weight: 0.00
Comments(1)
Thu, Mar 29, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.006.2511.65

Track Workout

2.50 mile warm w/strides

5 X 2K @ 78 pace. 3min jog recovery

2.30 mile cool

total miles- 11.65

NewBalance Minimus Miles: 11.65
Weight: 0.00
Add Comment
Fri, Mar 30, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

A.M

6.00 miles on the TM then off to the Library to study.

P.M.

Snuck in 3.50 miles then off to study for a Big BioMed test tomorrow.

Nike Pegasus 28+ White Miles: 9.50
Weight: 0.00
Add Comment
Sat, Mar 31, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

50 minute run on the TM. Cut it short to get my son to his first Spring soccer game!!

Legs feel great, excited for a day off tomorrow. Planning on a 90 minute run on Monday with 4 mile tempo @ goal half marathon pace. Then a mini taper during the week to get ready for the Half this upcoming weekend. Would love to run well. Hopefully this race will give me an idea on what needs to be done to get that sub 2:25 in Ogden!!

Nike Pegasus 28+ White Miles: 7.30
Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.008.003.007.0075.00
Lunar Racer RED Miles: 19.20Nike Pegasus 28+ White Miles: 44.15NewBalance Minimus Miles: 11.65
Weight: 0.00
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