Hurt so good.

Week starting Apr 12, 2015

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.850.000.0010.0077.85
Go Speed Bright Yellow Miles: 6.30SKECHERS Ultra 2 Miles: 6.30Adidas Boost TR Miles: 27.35SKECHERS GORun 4 Green Miles: 12.00GORun Strada Miles: 22.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.005.0012.60

TRACK WORK

3.30 mile warm with 4X100 meter strides

Ladder Workout

400-71, 800-2:30, 1200-3:53, mile-5:13, mile-5:14, 1200-3:54, 800-2:25, 400-69

Rest between sets were- 90, 2:30, 3:00, and 3:00 and was active

3 mile cool

total miles 12-6

Overall good mental boost. Legs are coming around and should have no excuses for Ogden. Need to work on the tempo endurance, that will be a good focus for the next month.

Go Speed Bright Yellow Miles: 6.30SKECHERS Ultra 2 Miles: 6.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Monday funday with Riley, Dave and Denver.

Snails pace but felt good to chill and relax, legs are heavy!!

 

Adidas Boost TR Miles: 12.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.005.0012.00

Met up with the guys today and did a 16X400 workout at Ogden High,Wasn’t sure how the session was going to go since I was one day removed from my last workout. But thanks to Dave for pushing me and keeping me honest I was able to get all 16 reps in with a brutal headwind that most likely cost us about 2 seconds per 400.

Splits were- 72;71;72;73;73;74;73;72;73;72;73;72;73;71;73;68.

Rest was 300 active and was about 95 seconds.

Couldnt be happier with how things are going lately. Just feeling blessed on being healthy and injury free.

SKECHERS GORun 4 Green Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Recovery run in a FREAKIN blizzard with Riley Ken Dave and Denver. Unbelievable how cold, slushy and windy today was. 

avg pace 7:37 min/miles

P.M.

Doubling up, 3.10 easy on the TM then off to play some basketball.

 

Adidas Boost TR Miles: 10.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Evening run through North Ogden. Legs are heavy and beat from playing basketball last night. Interesting that I can run 11-13 miles daily and I am fine. But as soon as I play basketball I am trashed for days on end.

avg pace 7:27 min/miles

GORun Strada Miles: 11.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Met up with Ken, Riley and Jon from Rainbow Gardens. Headed down the Ogden Parkway and ran up through downtown Ogden. Ended up throwing a surge over the 24th St Bridge to take away Brett Ferriers Strava record. Legs are tired!!

avg pace 7:14 min/miles

GORun Strada Miles: 11.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Busy day. Getting the house ready to sale and had no time to get in anything long today. Glad I was able to sneak away for a minute to get some miles in.

avg pace 7:02 min/miles

Adidas Boost TR Miles: 5.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.850.000.0010.0077.85
Go Speed Bright Yellow Miles: 6.30SKECHERS Ultra 2 Miles: 6.30Adidas Boost TR Miles: 27.35SKECHERS GORun 4 Green Miles: 12.00GORun Strada Miles: 22.80
Weight: 0.00
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