Hurt so good.

Week starting Mar 24, 2013

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
5.40	0.00	0.00	0.00	5.40

NIKE FREE 3.0 BLACK Miles: 1.00	LUNARGLIDE 4 ORANGE Miles: 3.40

Weight: 0.00

Mon, Mar 25, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	0.00	0.00	1.00

45 minute bike ride followed by 1 mile run.

mile was in 8 min 30 seconds.

Weight: 0.00

Comments(1)

Tue, Mar 26, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	0.00	0.00	1.00

45 minute on the trainer roughly 16 miles

followed by 1 mile run. Knee a little sore by the incision but hopefully that is normal.

Thinking of cutting the bike down more, as the running increases, don't want to overdue it.

Mile was in 8:30, have to start somewhere, I just know its going to be a tough comeback but in it for the long haul!!!

NIKE FREE 3.0 BLACK Miles: 1.00

Weight: 0.00

Comments(2)

Wed, Mar 27, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	0.00	0.00	1.00

Ran 1 mile with my boy Jaerdan then off to PT for 60 minutes of pain

LUNARGLIDE 4 ORANGE Miles: 1.00

Weight: 0.00

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Thu, Mar 28, 2013

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

60 minutes of physical therapy

Weight: 0.00

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Fri, Mar 29, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.40	0.00	0.00	0.00	2.40

Run on the TM, Knee felt really good today! Farthest run this year that the knee didnt hurt. So PT said that I can go every other day for 20 minutes and judge by the soreness or pain the next day. If pain is gone the next day I can slowly ramp up the mileage again. But runs every other day will be the key for the next 4 to 5 weeks.

LUNARGLIDE 4 ORANGE Miles: 2.40

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.40	0.00	0.00	0.00	5.40

NIKE FREE 3.0 BLACK Miles: 1.00	LUNARGLIDE 4 ORANGE Miles: 3.40

Weight: 0.00

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