Hurt so good.

North Ogden Cherry Days 5k

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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
47.550.000.006.2753.82
LunarGlide (white) Miles: 32.70Nike Vomero 5 Miles: 9.15LunaRacer Miles: 8.17
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

North Ogden to Ogden Loop.

Today for some reason the legs felt like they couldn't respond. Pace was right where I wanted it to be, just felt harder than normal.

Avg. Pace 6:45 min/mile

LunarGlide (white) Miles: 9.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

A.M.

Today the legs felt great, but stomach was TERRIBLE!!! Swear sometimes I think I have irritable bowel. Planning on running a little more tonight after School.

Avg Pace 6:54 min/mile

 

 P.M

30 minute run around Harrisville, Had to stop again TWICE to use the bathroom during the run

Avg. Pace 7:05 min/mile

LunarGlide (white) Miles: 11.40
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.003.108.90

----TRACK WORKOUT----

 

Weber High Track

2.60 mile warmup

2.50 mile cooldown

BREAK DOWN WORKOUT

1X1600 @ 77 PACE  W/ 3 MIN RECOVERY

1X1200 @ 77 PACE  W/ 2 MIN 30 SEC. RECOVERY

1X1000 @ 75 PACE W/  2 MIN 30 SEC. RECOVERY

1X 800 @ 74 PACE W/ 2 MIN RECOVERY

1X 400 @ 72 PACE

total mileage- 8.90


LunarGlide (white) Miles: 5.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.000.000.009.15

Recovery run through Ogden and North Ogden

Avg Pace 7:00 min/miles

Nike Vomero 5 Miles: 9.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

Nice flat run through harrisville, took it easy today for tomorrows 5k.

Avg Pace 7.15 min/miles

LunarGlide (white) Miles: 7.15
Weight: 0.00
Add Comment
Race: North Ogden Cherry Days 5k (3.17 Miles) 00:16:58, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.178.17

So the Race went well today. Got to the race and Bumped in to Seth Pilkington he was doing his long run, so I joined him for a short warmup. His wife Jamie was racing the 5k today also.

Okay so the North Ogden 5k honestly is probably one of the hardest 5k's in the state!!! No joke, more net uphill then the Striders Winter Circuit 5K!! Ya that hard, plus it's a long 5K about 3.20 miles so that adds what maybe 20 to 30 seconds depending???

So as the race was getting started I had some highschool kids talking some smack to me, just saying stuff like "we got your number this year" all in good fun.

The gun went off I stayed behind to HighSchool kids and one other kid Named Taylor Monson, to me pace felt slow so the goal was to take off for the first half mile where it is flat before you start climbing and to hopefully pull a couple of kids with me. Hit half mile at 2:09 so for 4:18 pace, which was probably stupid because I felt it bad. Worked great though, 2 kids were still behind me so I slowed up and tucked behind them up the hill, got my wind back, and just relaxed and listening to the other kids breathing. They were struggling to get there wind back 1st mile- 5:40. Pace slowed dramatically. around 1.25 miles it crests and you get a little downhill, thats where I took off from there with the rolling hills I managed a 5:15 second mile, and a 5:14 third mile. The last .17 I paced in at 4:55 pace. Finished the race in 16:58. First place overall. Dustin Randall was 2nd with a 17:28 time with Taylor Monson 3rd with a 17:36.

Also Just a little love to my wife Nikki who ran also today, finished her 5K with a time of 25:00 minutes. Great Run for her!!!

4 mile cooldown.

LunaRacer Miles: 8.17
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.550.000.006.2753.82
LunarGlide (white) Miles: 32.70Nike Vomero 5 Miles: 9.15LunaRacer Miles: 8.17
Weight: 0.00
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