Hurt so good.

Week starting Apr 23, 2017

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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 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
Mon, Apr 24, 2017
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
Tue, Apr 25, 2017
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
Wed, Apr 26, 2017
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)
Thu, Apr 27, 2017
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
Fri, Apr 28, 2017
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
Sat, Apr 29, 2017
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
Totals
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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