Hurt so good.

Week starting Apr 03, 2011

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
42.15	10.00	5.00	3.90	61.05

LunarGlide II Orange Miles: 31.00	Asics Hyper Speed 4 Miles: 8.90	LunarEclipse Miles: 10.15	LunarRacer 2 Blue Miles: 11.00

Weight: 0.00

Mon, Apr 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	0.00	0.00	0.00	9.05

Finally got my computer fixed!!!

Legs felt a little heavy during the first half of my run today from saturdays half. But as the run went on turnover came back around a felt not to bad.

Avg pace 6:51 min/mile

LunarGlide II Orange Miles: 9.05

Weight: 0.00

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Tue, Apr 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.95	0.00	0.00	3.90	9.85

TRACK WORKOUT

Fun workout today. Went up to Weber States Bues pond to get out of the wind here in North Ogden. Warmed up on the trails for 2.5 miles.

Track workout

3 X 1000 @ 77 pace w/ 2:45 jog

3 X 800 @ 77 pace w/ 2:30 jog

2 X 400 @ 72 pace w/ 1:30 jog

Cooldown on the trails for 2.50 miles

total miles 9.85 miles

Asics Hyper Speed 4 Miles: 3.90	LunarEclipse Miles: 5.95

Weight: 0.00

Comments(1)

Wed, Apr 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	0.00	0.00	0.00	9.85

Went running this morning with my wife Nikki, she is training for the Salt Lake Half marathon.

Ended up about 5.5 with her and then went and did a little over 4 miles by myself.

LunarGlide II Orange Miles: 9.85

Weight: 0.00

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Thu, Apr 07, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.20	0.00	5.00	0.00	9.20

TEMPO RUN

2.00 mile warmup

5 mile tempo @ 5:20-5:25 pace

Splits- 5:24, 5:21, 5:21, 5:21,5:18

2.20 mile cooldown

Asics Hyper Speed 4 Miles: 5.00	LunarEclipse Miles: 4.20

Weight: 0.00

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Fri, Apr 08, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.10	0.00	0.00	0.00	9.10

Nice easy run.

Was able to sneak while it wasnt SNOWING!! The weather actually felt good besides the circling wind, felt like you were running in a headwind wherever you went.

Avg pace 7:00 min/miles

LunarGlide II Orange Miles: 9.10

Weight: 0.00

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Sat, Apr 09, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	10.00	0.00	0.00	14.00

LONG TEMPO RUN

Well decided today that I really didnt feel like running in a Blizzard!!! This weather is Bull SH#*!! It makes it really hard to train for a Spring Marathon up North. Maybe tomorrow the weather will be better to hit a long run after Church.

Anyway went to the gym and hit the the Treadmill

3 mile warmup

10 mile tempo @ 5:36-5:42 pace

1 mile cooldown

The more I do this 10 mile tempo the Stronger I feel myself getting. I first hit this run in about 5:55 pace now low 5:40s. Hopefully it will show in the Marathon.

LunarRacer 2 Blue Miles: 11.00	LunarGlide II Orange Miles: 3.00

Weight: 0.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
42.15	10.00	5.00	3.90	61.05

LunarGlide II Orange Miles: 31.00	Asics Hyper Speed 4 Miles: 8.90	LunarEclipse Miles: 10.15	LunarRacer 2 Blue Miles: 11.00

Weight: 0.00

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