Hurt so good.

Week starting May 07, 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
68.070.000.000.0068.07
UA Orange Miles: 22.00Hoka Clifton(RETIRED) Miles: 10.21GOMeb Speed 3 Black Miles: 15.60GoMeb Razor Green(RETIRED) Miles: 10.01
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

Easy run with Riley, Dave, Bryant and Jason in Davis County. 

Nice temps with a little rain made for a beautiful morning.

Things are greening up quick here up North. Love this time of the year.

UA Orange Miles: 12.40
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

Easy 6 miles with Jared out and back. Then added a 4.20 mile loop around Clearfield solo.

 

 

Hoka Clifton(RETIRED) Miles: 10.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.600.000.000.0015.60

10K @ MP effort; 1K jog; 8K @ MP effort

Met Bryant at Smiths in Ogden. We did almost 5K warm and with strides then jumped straight into 
Our tempo. First 1K took it easy and worked into a pace. By 2K in I felt pretty good and kept pushing from there(makes it easy with someone to run with as well). 10K set was fluid. 8K set definitely felt some fatigue but overall had some pretty good legs to muscle through. Pretty stoked for next weeks marathon.

First set averaged 3:21 per K or 5:23 min/mile 
Second set averaged 3:21 per K or 5:23 min/mile 
Very consistent pacing today, great overall workout

GOMeb Speed 3 Black Miles: 15.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Recovery run in O-town with the Cookie Monster

Met Riley at Kneaders then started heading south zig zagging through central Ogden making it eventually to the east bench. Did some trails heading South to the Ogden Canyon then dropped down to the Ogden Parkway. Eventually met up with Dave where he was doing his cool down from his workout. Nice morning out, best time of the year.

GoMeb Razor Green(RETIRED) Miles: 10.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Richard Dickson Run

Met up at Smith's with the group. We even had a Ken showing which was exciting to see. Been running a little here and there and with no back issues. We ran to the top of our simulator route where Riley began his 6 mile MP tempo. We just ran easy until we met up with Riley again for the cool down.

UA Orange Miles: 9.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

2X2 Mile with 1 mile Jog recovery between sets

Splits for the 2 mile segments were 5:22,5:18 and 5:06, 5:16. 
Felt really good today and probably went a tad too fast. Hit the first mile on the 2nd set and felt way good but backed off a bit on the 2nd mile. 
Feeling ready to roll for next weeks race.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.070.000.000.0068.07
UA Orange Miles: 22.00Hoka Clifton(RETIRED) Miles: 10.21GOMeb Speed 3 Black Miles: 15.60GoMeb Razor Green(RETIRED) Miles: 10.01
Weight: 0.00
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