Hurt so good.

Week starting Jun 20, 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
50.51	3.00	2.00	4.00	59.51

LunarGlide (white) Miles: 45.66	LunaRacer Miles: 8.75

Weight: 0.00

Mon, Jun 21, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.10	0.00	0.00	0.00	9.10

Nice easy run around North Ogden.

Avg Pace. 6:50 min/mile

LunarGlide (white) Miles: 9.10

Weight: 0.00

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Tue, Jun 22, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.01	0.00	0.00	0.00	9.01

A little windy this morning, but overall a good run. Ran the Canal Road behind Weber High always feels nice and cool up there in the morning.

Avg Pace 6:45 min/mile

LunarGlide (white) Miles: 9.01

Weight: 0.00

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Wed, Jun 23, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.30	0.00	0.00	4.00	10.30

----- TRACK WORKOUT-------

2.55 mile warmup

16X400 @ 68-70 pace W/90 second recovery

Splits- 68;70;69;68;70;70;69;69;69;70;69;69;70;71;70;70;70

2.65 mile cooldown

Overall good workout, haven't done that many repeats in months, legs felt heavy towards the end but overall a good result.

TOTAL DISTANCE-10.30

LunarGlide (white) Miles: 5.20

Weight: 0.00

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Thu, Jun 24, 2010

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

Nice and easy today. Favorite run on the Canal through North Ogden and Pleasant View.

Avg. Pace 7:06 min/mile

LunarGlide (white) Miles: 9.05

Weight: 0.00

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Fri, Jun 25, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.75	3.00	2.00	0.00	8.75

----TEMPO RUN----

The goal for today was to hit a 5 mile tempo run. Wanted to start out at 2 miles at marathon pace, drop down for 2 miles at tempo pace and finish the last mile at marathon pace.

3.50 mile warmup

Splits- 1-5:33

2-5:39

3-5:28

4-5:29

5-5:38

.25 cooldown (Nikki had to go to work)

LunaRacer Miles: 8.75

Weight: 0.00

Comments(2)

Sat, Jun 26, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.30	0.00	0.00	0.00	13.30

Nice 90 minute run today, legs felt good even with yesterdays workout.

Avg. Pace 6:44 min/miles

LunarGlide (white) Miles: 13.30

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
50.51	3.00	2.00	4.00	59.51

LunarGlide (white) Miles: 45.66	LunaRacer Miles: 8.75

Weight: 0.00

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