Hurt so good.

Week starting Jun 01, 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.

http://

Click for weather forecast

Click to donate

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
60.35	9.00	5.00	1.00	75.35

Lunaracer 3 Black-red Miles: 15.40	GoRun Ride 3 Green Miles: 37.65	Saucony Triumph 11 Miles: 12.00	GoMebs 2 Miles: 10.30

Weight: 0.00

Mon, Jun 02, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.50	3.00	2.00	1.00	20.50

Met up with Jon to do a 3-2-1 breakdown with 1:1 rest

3.30 mile warm

3 mile tempo at Goal marathon pace- 5:27; 5:24; 5:18

3 mile cool

2 mile- 5:20; 5:16

2 mile cool

1 mile effort- 4:48

1 mile cool back home

Solid workout! Legs are feeling fresh which is a good sign. Stomach wasnt so hot this morning still. I could feel some lingering effects from Saturday but managed to get through the workout just fine. One more hard workout on Thursday this week then the mini taper begins for UVM.

P.M.

5.10 @ 6:40 min/mile avg

Legs are feeling great and the stomach actually is coming back around. Crazy little bug that I had, glad it was 2 weeks out instead of the week of.

Lunaracer 3 Black-red Miles: 15.40	GoRun Ride 3 Green Miles: 5.10

Weight: 0.00

Add Comment

Tue, Jun 03, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.60	0.00	0.00	0.00	10.60

Easy progression recovery run. Started at 7:28 pace ended at 6:39 pace. Almost caught the 7 min guy today.

GoRun Ride 3 Green Miles: 10.60

Weight: 0.00

Add Comment

Wed, Jun 04, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Run up through North Ogden on the Canal Rd. Nice weather today, not to hot with a the slight wind.

Saucony Triumph 11 Miles: 12.00

Weight: 0.00

Add Comment

Thu, Jun 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.30	3.00	3.00	0.00	10.30

Fartleks

Met at Lee's Market with Jonny Boy and headed out to do one of our last workouts before UVM.

Workout we did today was the same workout that I did with Riley and Dave before STG 2X3 mile fartlek style.

Goal was to hit the first half mile around 6 min pace and then the next half around 5 min pace for 3 miles. Rest was 6 minutes, then back into it for 3 more miles.

Splits-

First set- 2:58; 2:30; 2:55; 2:31; 2:53; 2:28

6 min rest

Second set- 2:59; 2:32; 3:03; 2:31; 3:05; 2:31

Workout felt great! Better then last time I did this workout. Feeling ready to roll with this marathon! Workouts have been solid for last month and I feel like I am coming into this reace better prepared then STG in the fall

1.05 mile cool

Total miles-10.30 miles

GoMebs 2 Miles: 10.30

Weight: 0.00

Comments(6)

Fri, Jun 06, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.45	0.00	0.00	0.00	10.45

Enjoyed a sleep in day and hit the TM while Grady was napping.

Legs are feeling suprisingly good. Starting to feel like some bounce is coming back! Next week is going to be a great one for sure!

GoRun Ride 3 Green Miles: 10.45

Weight: 0.00

Add Comment

Sat, Jun 07, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	3.00	0.00	0.00	11.50

Met at Jons for nice morning stroll.

Headed to the canal rd and headed east. 4 miles in we threw in a 3 mile progressive tempo run.

splits- 5:39; 5:29; 5:17. Nice turnover for the morning then headed through north ogden back to his place.

Great solid week of workouts. Now I rest, and pray for the best next weekend. Going after it!!

GoRun Ride 3 Green Miles: 11.50

Weight: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
60.35	9.00	5.00	1.00	75.35

Lunaracer 3 Black-red Miles: 15.40	GoRun Ride 3 Green Miles: 37.65	Saucony Triumph 11 Miles: 12.00	GoMebs 2 Miles: 10.30

Weight: 0.00

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):