Hurt so good.

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
70.766.200.000.0076.96
GoMeb Speed 3 Boston Miles: 37.75Skechers GOultra White Miles: 32.91
Weight: 0.00
Race: Cherry Days 5K (3.11 Miles) 00:15:51, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

Splits for today race. 5:25; 5:01; 5:03 and 22 seconds for last .11.

Race went somewhat well for the most part.

Legs were pretty tired from Saturday's run. So today I was just going for the win and not worrying much about the finishing time. 

Gun went off and Jake Lee jumped out to the quick lead. I came up from behind and sat for a second but realized that I wanted a quicker pace for the first half mile so I took over the lead. Came to 2600 and started heading up the hill. I kept the same effort and made a slight gap. By the time I hit mile 2 the gap was even bigger so I rolled the same effort into the finish line. No need to pick the pace up and no need to have a quick finish. Good solid effort today and even on tired legs glad to see sub 16 on a tough course.

Happy Independence Day everyone!

 

 

 

GoMeb Speed 3 Boston Miles: 4.40
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.010.000.000.0011.01

Just Riley and I this morning for the run. I guess everyone else partied to hard for Indenpendance Day, or just forgot to set their alarms. Let's just say they forgot to set their alarms.

We headed up to the east bench and did some trails down to rainbow gardens. Saw a snake on the trails, it almost bit and killed me I swear! Riley might say other wise but that's my story.

From rainbow headed down the parkway and and then back to Smiths on 42nd.

 

Skechers GOultra White Miles: 11.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.750.000.000.0017.75

Workout|Wednesday

Man what a brutal way to start the day. Met Ken at his office around 510. Proceeded up to the top of 46th to start our workout.

30X400 @ 5:00-5:10 pace off 400M recovery @ 6:20 pace.

Splits

75 90   74 90   74 91
76 94   74 94   92 106
79 93   77 91   80 96
76 97   76 89   84 96
75 87   73 89   81 101
75 95   76 93   88 104
75 93   78 91   83 95
76 92   73 94   82 109
75 94   76 102   88 109
78 99   78 92   82 96

Overall Avg was 78.4/95.4

Again what a tough workout. When I was deep into the workout I thought hey this is going to be okay, I'm tired but should be able to manage. I hit repeat 22 and the canyon headwind and the slight uphill took me for a loop hit 92/106. From there it was hard to get back down into the 70s for the on portion. From there I was fighting between 80-85 and the off portions started feeling like a workout on there own. 

Overall good gut check. Mr. Starrett said I would bonk but I didnt want to believe him.

So for now Starrett- 1; Ben-0

GoMeb Speed 3 Boston Miles: 17.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.700.000.000.0015.70

Recovery run from Smith's with Jared. Legs were way heavy this morning from yesterday.

PM

Easy running from the 31st parkway with Jared, Riley, and Taylor.

Skechers GOultra White Miles: 15.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.200.000.006.20

Easy out and back on the canal.

Skechers GOultra White Miles: 6.20
Weight: 0.00
Add Comment
Race: Bryce Canyon Half Marathon (13.11 Miles) 01:07:03, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.600.000.000.0015.60

~Solid race considering my workouts this week. Was aiming for sub 1:07 but just barely missed it. Will write a full race report tonight. Congrats to Bret and Riley for awesome times!

Okay so its been a couple days and I finally have some time to get a solid write up in for Bryce Canyon. What a fun race it was! Pretty much decided Thursday night that I would head down with Riley to run this race, even still I didnt know how I was going to do with my Wednesday workout of 30X400m with floating 400s at 620. Legs were pretty tired but I thought I might as well give it a go, plus there was good money on the line and it is always fun to compete and try to take some home.

Morning of the race was sort've of fiasco with bussing. We didnt get to the start until 545, race started at 6. Only gave us enough time for a quick bathroom break and about a 1 mile warm which wasnt enough. Next year I think I will just drive to the start so I dont have to worry about it again.

Show to the start line and man it was a loaded field. Brett Hales, Riley, myself, Kyle Perry, Jason Holt, Tyler Jermann(Pro Runner), a couple other pro's from flagstaff. Jermann and the other guys I didnt know them until after so knowing at the begining of the race I thought well I'm competed for 4th and 5th.

Gun goes off and my plan was to hit around 5:25-5:30 for the first 2 miles and then work into the race. But as the gun went off I stayed back and even ran with Riley for a bit. He and I were in 10-11 place, and I was like what the heck is going on u there. It was like 9 guys ahead of us were out for blood and were sprinting towards there last meal! Haha.

I roll through mile 1 and 2 at 5:29 and 5:25. Perfect couldnt have gotten any better. I roll into mile 3 where is some major downhill and I am getting gapped like crazy! I even had a flagstaff guy blow by me like I wasnt even moving and I hit a 4:54 split! Now I'm thinking how I am going to explain to my wife that I spent money this weekend and I am coming home with ZERO. Best thing I did here was to stay calm and hope for the best. Miles 4-6 were 4:56; 5:01, 4:55. Finally at about 10K mark I caught Arizona dude who blew my shorts off at mile 3, and also picked off Jermann too. Both tried to attach with me so I kept the pace honest and at mile 7 I hit 4:57 and dropped them out the back door. I looked ahead and saw Jason Holt, kept my eyes on him and finally caught him around 8.5 miles(splits for 8 and 9 were 5:07; 5:17). I thought okay I caught Holt, now I think I am in 5th so thats $100 right there, into some money. Looked ahead and saw another guy up so I set my pace on him and hit mile 10 at 5:14, and 11 at 5:06. I paced this guy around 10.5 and was well thats another $100 so I am positive on my trip now. Well now around 11.5 there is about a 40 foot climb and I could see Kyle ahead and I thought no way am I catching this guy, to big of a gap. But as soon as I got to the top and rolled the down he was coming back fast! I hit mile 12 at 5:16 and still not quite on him yet. But around 12.30 miles I made the move to go for it, came up on him around 12.50 and pushed to the finish with a 5:07 split, and last .10 pace was 4:59 average.

Plan worked out perfectly. Goal was to hit sub 1:07, but came up a little short of it, so next time I will give it a go. But rolling in for a 3rd place finish against some tough, tough dudes was a great feeling. Wouldnt have ran the race any differently.

Congrats to Bret and Riley for some fantastic, fast times!

 

GoMeb Speed 3 Boston Miles: 15.60
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.766.200.000.0076.96
GoMeb Speed 3 Boston Miles: 37.75Skechers GOultra White Miles: 32.91
Weight: 0.00
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