Hurt so good.

Week starting Apr 23, 2017

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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
100.910.000.000.00100.91
GoRun Ultra Road Orange Miles: 39.03GOMeb Speed 3 Black Miles: 23.21Nike WildHorse Miles: 5.01Hoka Clifton(RETIRED) Miles: 10.01UA Orange Miles: 4.20GoMeb Razor Green(RETIRED) Miles: 19.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.710.000.000.0017.71

Nice and easy with Jason, Dave, Riley and Jared in Davis County.

 

avg pace 7:34 min/miles

PM

5.20 miles on the treadmill at work. 

GoRun Ultra Road Orange Miles: 17.71
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

5.50 mile loop with Jared in the DC and then added almost another 5 on the rail trail solo.

Nice cool morning. Lucked out and didn't get rained on.

 

GoRun Ultra Road Orange Miles: 10.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.210.000.000.0023.21

Workout|Wednesday

The usual for meet up and drive to Ken's office. Today we had Bret and Matty for the warm up.

My workout was 5X4K with 1K recovery; Dave had 20X2 minutes on/off.

Run went really well again. I was able to extend from 3Ks last week to 4Ks this week at pretty much the same pace. Which was 3:19 per K or 5:20 min/miles.

Great solid workout. Feeling really confident as of late. Marathon in about a month should be a good one. 

Total miles for the morning- 18.11

PM
 

5.10 recovery miles on the treadmill

GOMeb Speed 3 Black Miles: 23.21
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.120.000.000.0016.12

More recovery miles with Dave and Jared in the DC.

 

PM

Trails above my house

Nike WildHorse Miles: 5.01GoRun Ultra Road Orange Miles: 11.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

North Ogden Loop with Dave. 

Big tempo tomorrow, should be interesting. 

Hoka Clifton(RETIRED) Miles: 10.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.650.000.000.0023.65

4.2 miles shakeout on the treadmill

 

Sunday April 30th (inputing as Saturday for mileage to match Strava)

4 mile warm

9.45 miles @ 5:41 avg. Was supposed to get 14. But breathing and legs were off today. Most likely some residual fatigue from Wednesdays workout.

6 mile cooldown 

total mileage- 19.45

UA Orange Miles: 4.20GoMeb Razor Green(RETIRED) Miles: 19.45
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
100.910.000.000.00100.91
GoRun Ultra Road Orange Miles: 39.03GOMeb Speed 3 Black Miles: 23.21Nike WildHorse Miles: 5.01Hoka Clifton(RETIRED) Miles: 10.01UA Orange Miles: 4.20GoMeb Razor Green(RETIRED) Miles: 19.45
Weight: 0.00
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