Hurt so good.

Week starting May 03, 2015

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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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	257.46

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
74.97	0.00	0.00	0.00	74.97

Adidas Boost TR Miles: 51.45	SKECHERS GORun Ride RED Miles: 10.31	GoRun Ride All Weather Miles: 10.21

Weight: 0.00

Mon, May 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.14	0.00	0.00	0.00	12.14

Not sure avg pace. I goofed the mileage on my GPS. But overall solid showing for a Monday Funday run. Pretty funny seeing some Crew mates the first mile all sore and stuff. But they losened up well and also no complaints about the beautiful morning! 61 degrees!!

Adidas Boost TR Miles: 12.14

Weight: 0.00

Comments(1)

Tue, May 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	0.00	0.00	11.30

Easy on the Riverdale Parkway heading east towards Weber Canyon.

Ran with Dave, Denver and Riley Freaking Cook, Matt and Tim

avg pace 7:19 min/miles

Adidas Boost TR Miles: 11.30

Weight: 0.00

Comments(3)

Wed, May 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	0.00	0.00	0.00	20.00

Met Riley, Dave, Albert, Denver and Matt at the crack of the morning at the pond. Matt and Denver did a 4 mile tempo so they went east and all of us went west.

Had a solid morning with a progressive long run. Legs at first felt the heaviest theyu have felt all week. But as the pace quickened the better they felt.

I managed to make it 13 miles with my last mile @528 and then did the last 4 miles at around 640-645 avg.

Feeling great improvements on my fitness. Hopefully the fitness will continue to increase into July for a solid marathon.

avg pace for the run 6:38 min/miles

P.M.

Was walking out for my double and then it started to dump rain. So I welcomed it with a mighty solute and hit the treadmill for 3 easy miles to make it 20 for the day.

Adidas Boost TR Miles: 17.00

Weight: 0.00

Comments(1)

Thu, May 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.01	0.00	0.00	0.00	11.01

Ugghh..... So tired this morning. Horrible night of sleep and just felt like I was sleep walking the entire run.

Thankful for the Crew for being there today. Because if I was solo, I would most likely still be sleeping.

avg pace 7:18 min/miles

Adidas Boost TR Miles: 11.01

Weight: 0.00

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Fri, May 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.31	0.00	0.00	0.00	10.31

Decided since I had no work that I would sleep in and get my run in later in the morning. Nice day especially after the solid rain storm last night. Canal was nice and soft.

avg pace 7:13 min/miles

SKECHERS GORun Ride RED Miles: 10.31

Weight: 0.00

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Sat, May 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.21	0.00	0.00	0.00	10.21

Met up with a solid crew at Windsurfer beach for Rileys Birthday run. We ran to the start to the Ogden Half Marathon course. Did some strides and then attacked a tempo at various speeds for our up and coming races.

I started my tempo and ran solo. My goal was a just a couple seconds slower than goal half pace which is 5:15 avg right now. Went out and felt relaxed the entire run, best I have felt so far this year. Splits were 5:18; 5:45 (hill on the west side of resevior)5:21; 5:19.

Cooled for a little over 2 miles

GoRun Ride All Weather Miles: 10.21

Weight: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
74.97	0.00	0.00	0.00	74.97

Adidas Boost TR Miles: 51.45	SKECHERS GORun Ride RED Miles: 10.31	GoRun Ride All Weather Miles: 10.21

Weight: 0.00

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