Hurt so good.

Week starting Jun 13, 2010

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
62.41	3.32	4.00	0.00	69.73

LunarGlide (white) Miles: 53.67	LunaRacer Miles: 7.32	SyncroFuel Miles: 8.11

Weight: 0.00

Mon, Jun 14, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	0.00	0.00	0.00	9.05

Ran the Canal Road this morning, felt great still a nice chill in the air.

Avg Pace 6:50 min.mile

LunarGlide (white) Miles: 9.05

Weight: 0.00

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Tue, Jun 15, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.05	0.00	0.00	0.00	14.05

Ran new roads today through Harrisville, I had no route in mind just wanted to run for an hour.

Ended being way good flat with some good climbs with slight downhill finish.

Avg pace 6:45 min/mile

9.30 miles

P.M.

Love the DOUBLE especially when the legs feel nice and loose.

Avg. Pace 6:25 min/mile

4.75 miles

LunarGlide (white) Miles: 14.05

Weight: 0.00

Comments(1)

Wed, Jun 16, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	4.00	0.00	14.50

A.M. TRACK WORKOUT

Ran up to Weber High for a good early morning workout, Love Summer mostly because the Kids are out of school and if I hit the Track Early enough I can have the whole thing to myself.

2.55 mile warmup

4X1600 @ 79 pace W/ 3 min recovery

split 1- 5:15

split 2- 5:10

split 3- 5:17

split 4- 5:15

2.62 mile cooldown

total miles 9.80

So overall felt good with the workout, still trying to build my volume back up from the marathon. Slowly but surely.

P.M. 4.70 mile around North Ogden. Nice and easy, stopped in the middle because Weber High was lighting fireworks off. Love the Summer nights.

LunaRacer Miles: 4.00	LunarGlide (white) Miles: 9.87

Weight: 0.00

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Thu, Jun 17, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.11	0.00	0.00	0.00	8.11

Did a trail run from the North Ogden Nature Center with Bryant Jensen.

Bryant recently took 2nd in this years Ogden Marathon. So good to run and catch up with him.

Avg. Pace 7:43 min/miles

SyncroFuel Miles: 8.11

Weight: 0.00

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Fri, Jun 18, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	3.32	0.00	0.00	10.82

A.M. went for an easy out and back run in Pleasant View before starting the Wasatch Back Relay tonight. Just wanted to keep the legs moving!!

Avg. Pace 6:53 min/mile

P.M. First run for the ragnar relay, Just wanted to hit marathon pace for a couple of miles

splits- 5:28; 5:34; 5:47(sort of got lost, didn't know where to turn on the leg)

good solid 3 miles tonight.

Avg. Pace 5:38 min/mile

LunaRacer Miles: 3.32	LunarGlide (white) Miles: 7.50

Weight: 0.00

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Sat, Jun 19, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	0.00	0.00	13.20

A.M. 9.60 mile run around Rockport

Avg pace 6:10 min/miles

P.M. 3.60 mile run up guardsmans pass.

Avg pace 8:30 min/mile

LunarGlide (white) Miles: 13.20

Weight: 0.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
62.41	3.32	4.00	0.00	69.73

LunarGlide (white) Miles: 53.67	LunaRacer Miles: 7.32	SyncroFuel Miles: 8.11

Weight: 0.00

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