Hurt so good.

Week starting May 22, 2016

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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
79.470.000.000.0079.47
Skechers GOultra White Miles: 25.16Skechers GoRun 2016 Miles: 13.31
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.010.000.000.0015.01

Easy 7 miles with Denver and Dave then added on an extra 8 more solo. I felt exhausted yesterday and could hardly stay awake during the day, just felt destroyed. But I think the extra sleep helped alot because I didnt feel to bad this morning. A little tired but managed.

avg pace 7:17 min/miles

Skechers GOultra White Miles: 15.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.310.000.000.0013.31

Easy 7 with Dave thru the tempo loop. Added on an extra 6 on the east bench of Ogden.

 

Skechers GoRun 2016 Miles: 13.31
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.950.000.000.0014.95

~Workout|Wednesday

Workout -Continuous 10x(800m @ HM pace - 800m @ MP), 16KM for workout.

Met Jason at 4:45am, left his car at Kneaders on 20th and washington. Headed 42nd at the top of Skyline and started our warm from the Bues trail head.

Warmup was 6K and then started into the workout alternating between half marathon pace and marathon pace every 800m. Workout went as followed:

Split 1    2:40    2:52
Split 2    2:38    2:50
Split 3    2:38    2:48
Split 4    2:33    2:44
Split 5    2:30    2:48
Split 6    2:30    2:54
Split 7    2:32    2:45
Split 8    2:49    2:47
Split 9    2:35    2:46
Split 10  2:34    2:48
Overall   2:35    2:48

Workout went fairly well, which I was shocked! Goal was to hit 5:20 for the on section and to hit 5:40 for the off. Overall avg was 5:10 pace for the on and 5:36 for the off. This is a great booster for the next two weeks before the redemption marathon.

Ken and Riley were down on the parkway doing there run so they cooled down 1.2 miles with me. Riley was nice enough to take me back to my car.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

Fun group run this morning with Ken, Riley and Jason. The crew was live and funny this morning. Some of the things we talk about are beyond me, but it's funny stuff!

Besides the goofing off, legs were pretty tired today but the pace was relaxed so it wasnt to taxing on the body. 

Skechers GOultra White Miles: 10.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

Met at Dave's and ran the birdsong trail to the north canal and back. Beautiful mid morning run with the guys.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

 

10X(1K @ HM - 1K @ MP)

Workout went as good as it could get. Felt really controlled for the 1Ks at HM. Pace was around 5:10-515 per K, MP was around 5:35 per K. 

Another workout Wednesday then another mini taper for UVM. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.470.000.000.0079.47
Skechers GOultra White Miles: 25.16Skechers GoRun 2016 Miles: 13.31
Weight: 0.00
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