Hurt so good.

Week starting Apr 08, 2012

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
60.65	10.00	0.00	5.00	75.65

Lunar Racer RED Miles: 40.10	Nike Pegasus 28+ White Miles: 35.55

Weight: 0.00

Mon, Apr 09, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.35	0.00	0.00	0.00	13.35

Easy run on the Ogden River Parkway.

Avg pace 7:15 min/miles

P.M.

4.20 miles before heading off to school.

Lunar Racer RED Miles: 9.15	Nike Pegasus 28+ White Miles: 4.20

Weight: 0.00

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Tue, Apr 10, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.90	0.00	0.00	0.00	12.90

Easy run @WeberState

avg pace 6:49 min/miles

P.M.

easy 4 miles before heading to work.

avg pace 6:55 min/miles.

Found a Gold coin on my afternoon run today. To bad it's only worth $1!!

Nike Pegasus 28+ White Miles: 12.90

Weight: 0.00

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Wed, Apr 11, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.90	0.00	0.00	5.00	10.90

TRACK WORKOUT

2.55 mile warm

5X1 mile @ 75-77 pace

splits- 5:08; 5:02; 5:02; 4:57; 4:59

2.75 mile cool

total miles for workout- 10.90

Great workout for today. Way excited with the results, especially with some residual fatigue from Saturdays race.

Lunar Racer RED Miles: 10.90

Weight: 0.00

Comments(1)

Thu, Apr 12, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.15	0.00	0.00	0.00	9.15

Easy run @Weber State.

Nike Pegasus 28+ White Miles: 9.15

Weight: 0.00

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Fri, Apr 13, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.30	0.00	0.00	0.00	9.30

Nice run on the TM, off to the library to study for 7 more finals.

avg pace 6:58 min/miles

Nike Pegasus 28+ White Miles: 9.30

Weight: 0.00

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Sat, Apr 14, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.05	10.00	0.00	0.00	20.05

LONG TEMPO

Met up with Nate Baldwin at Rainbow Gardens just right off of 12th St.

We started our run right at Mile 23 of the Ogden Marathon Course and ran the course in reverse. straight up the Ogden Canyon. I ran to mile 15 of the course stopped for a second, took a gel, then started a 10 mile tempo down to mile 25 of the Course.

Dont have the split right now, I used Nate's GPS and forgot to right them down.

Avg pace was 5:33, honestly best 10 mile tempo I have ever had. After the first mile I just got into a rhythm and just rocked it. The only time I got tired was around 9.75 of the tempo, because mentally I knew I was almost done. Training is going well right now and this run is just has just added to my confidence of running a good Ogden.

2.30 mile cool to end the run

Lunar Racer RED Miles: 20.05

Weight: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
60.65	10.00	0.00	5.00	75.65

Lunar Racer RED Miles: 40.10	Nike Pegasus 28+ White Miles: 35.55

Weight: 0.00

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