Hurt so good.

Week starting Apr 10, 2016

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
93.70	0.00	0.00	0.00	93.70

Skechers GORun Strada Miles: 27.58	GORun Ultra Road Miles: 13.81	SKECHERS GOmeb Speed 3 # 2 Miles: 23.30

Weight: 0.00

Mon, Apr 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.53	0.00	0.00	0.00	17.53

On my way to meet the guys this morning a hit a pot hole with my car and snapped the rim. Pulled over to change the tire out and didn't have the jack in my car. So instead of stressing I just ran the long way back home. Ended up with a solid half marathon this morning.

Out and back on the canal rd. Canal is torn up right now. Will be better in a couple of weeks.

Skechers GORun Strada Miles: 17.53

Weight: 0.00

Comments(2)

Tue, Apr 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.01	0.00	0.00	0.00	13.01

Easy 13 with Riley, and Jason. Started with Denver and Matt too. Ran down into Uintah and South Weber. Big Boy workout #2 coming tomorrow......

avg pace 7:05 min/miles

GORun Ultra Road Miles: 13.81

Weight: 0.00

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Wed, Apr 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.65	0.00	0.00	0.00	18.65

Workout|Wednesday

Met up with Ken and Riley to do Big Boy Workout #2.

We warmed for 2.50 miles then started into the workout.

Workout was 5X4K with 1K recovery. I had a goal in mind to avg 3:25 to 3:30 per KM.

Workout went as followed:

Split 1	Split 2	Split 3	Split 4	Split 5
3:24	3:22	3:22	3:19	3:29
3:28	3:29	3:18	3:27	3:32
3:27	3:34	3:29	3:41	3:31
3:07	3:21	3:19	3:28	3:28
Total	Total	Total	Total	Total
13:26	13:46	13:28	13:55	14:00
Avg KM	Avg KM	Avg KM	Avg KM	Avg KM
3:21	3:26	3:22	3:28	3:30
Avg Mile	AvgMile	AvgMile	AvgMile	Avg Mile
5:23	5:31	5:25	5:34	5:37

I was right where I wanted to be. Overall workout portion I avg 3:25 KM or 5:29 min/mile. I was a little slower on the recovery portion where with the 3K repeats I avg 6:21 and today I was 6:45. But overall run I did avg 1 second per mile faster today then the 3K.

Total Mileage for the day- 18.65

Weight: 0.00

Comments(2)

Thu, Apr 14, 2016

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

Riverdale Parkway out and back with Jason, Ken and Matty.

Weather was perfect again this morning, also the parkway is greening up very nicely.

Skechers GORun Strada Miles: 10.05

Weight: 0.00

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Fri, Apr 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.11	0.00	0.00	0.00	11.11

Treadmill run today. Left hamstring is giving me fits. Feels really tight in the origin but hopefully some rolling and stretching will help loosen it a bit.

Weight: 0.00

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Sat, Apr 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
23.35	0.00	0.00	0.00	23.35

Nice solid steady state run with Riley and Ken. Avg 6:11 pace for 23 miles. Neg split the 2nd half of the run with a lot of miles @ sub 6 pace.

SKECHERS GOmeb Speed 3 # 2 Miles: 23.30

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
93.70	0.00	0.00	0.00	93.70

Skechers GORun Strada Miles: 27.58	GORun Ultra Road Miles: 13.81	SKECHERS GOmeb Speed 3 # 2 Miles: 23.30

Weight: 0.00

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