Hurt so good.

Week starting May 18, 2014

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
62.75	15.00	0.00	0.00	77.75

Skechers GoRun Ride #2 Miles: 29.95	GORun 2nd Pair Miles: 5.85	GoMeb KRS Miles: 10.25	GoBionic 2 Miles: 21.10

Weight: 0.00

Mon, May 19, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

recovery trail run up in north ogden with Bret, Jon, and Albert. Quads are pretty sore but managed to hold up fine on todays run. Probably no fast stuff til Saturday.

Skechers GoRun Ride #2 Miles: 10.50

Weight: 0.00

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Tue, May 20, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.45	0.00	0.00	0.00	16.45

easy run on the TM while Grady was napping

P.M.

5.85 miles with my neighbor. Easy, easy pace around 8:00 min/miles

legs are coming around but I still have some good tenderness going on.

GORun 2nd Pair Miles: 5.85

Weight: 0.00

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Wed, May 21, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	0.00	10.25

Ran from my sons Baseball game on the canal rd in North Ogden. Still feeling pretty heavy from Saturday. Hopeflly things will shake up in the next couple of days.

GoMeb KRS Miles: 10.25

Weight: 0.00

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Thu, May 22, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	0.00	0.00	0.00	11.05

Legs are feeling a ton better today then last night. Just heaviness now and all the soreness is gone.

#hurtsogood

Skechers GoRun Ride #2 Miles: 11.05

Weight: 0.00

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Fri, May 23, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.40	0.00	0.00	0.00	8.40

A.M.

8.40 miles easy. Cut run short due to some bowel issues. Will double tonight before heading down to the Utah County Crews neck of the woods.

Skechers GoRun Ride #2 Miles: 8.40

Weight: 0.00

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Sat, May 24, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	15.00	0.00	0.00	21.10

Headed down Friday night to Draper to sleep at Spencer Simpson's place. Got up at the butt crack of dawn and headed to the Orem Soccer fields to meet up with the Awesome group above! Most of us car pooled in Scott Keate's van and headed to the start of the UVM course.

Run was 3 mile warm

15 mile progressive tempo

splits- 558; 554; 603; 553; 553; 542; 550; 547; 537; 539; 537; 524; 516; 516; 519

2.10 cool back to Orem Soccer fields

Run went better then expected. With the first 2 miles I could feel some residual fatigue from the half in Ogden but as I got deeper into the tempo the legs responded and workout went excellent. It was great to have an awesome group of guys for the tempo, went way quick, and dont think I wouldve finished an effort like today solo.

GoBionic 2 Miles: 21.10

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
62.75	15.00	0.00	0.00	77.75

Skechers GoRun Ride #2 Miles: 29.95	GORun 2nd Pair Miles: 5.85	GoMeb KRS Miles: 10.25	GoBionic 2 Miles: 21.10

Weight: 0.00

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