Hurt so good.

Week starting Jul 04, 2010

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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
39.1613.005.503.0060.66
LunaRacer Miles: 32.90LunarGlide (white) Miles: 18.75Nike Vomero 5 Miles: 9.01
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.005.500.0011.20

----TRACK WORKOUT----

2.65 mile warmup

2.35 mile cooldown

Weber High Track

2 X 3200 @ 81 pace W/ 4 min set break in between sets

Splits 5:25; 5:29 first set. Splits 5:25; 5:24 second set

6X400 @ 68 pacew/ 90 second rest

Splits- 67;70;69;68;67;68

Overall workout went better than expected thought I would be heavy from Saturday but legs felt good.

Total miles- 11.20

LunaRacer Miles: 6.20LunarGlide (white) Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.010.000.000.009.01

Beautiful morning for a run, nice cool breeze not way warm at all.

Out and back loop in North Ogden 

Avg pace. 6:45 min/miles

Nike Vomero 5 Miles: 9.01
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.003.009.30

----TEMPO RUN----

3.30 mile warmup

3.00 mile tempo run

3.00 mile cooldown

Tempo splits- 5:29;5:24;5:25

Overall a good run, hamstrings still are tight.I feel like I can't loosen them up, been tight since Ogden Marathon.

LunaRacer Miles: 9.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

An okay run today, decided to do a part road, part trail run today. 

Pace felt good overall, way slow on the climb onto the trail. Alot of walking trying to nurse this hamstring injury as best as can. And still get some good miles in.

Avg Pace 7:34 min/mile

LunarGlide (white) Miles: 9.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

Planning on a tough workout tomorrow, sort of feel pathetic for cutting a run short. But it will be worth it if I can nail the workout tomorrow.

 Avg Pace 6:48 min/mile

LunarGlide (white) Miles: 4.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.4013.000.000.0017.40

----MARATHON PACED RUN----

 Goal today was to hit 13 miles at or around 5:40 to 5:50 pace.

Warmed up with some strides, massaged and loosened hamstring as much as possible, heavy wrap on it today just to keep it tight.

Here's the Splits-

1-5:46

2-5:33 (little down hill)

3-5:39

4-5:53

5-5:43

6-5:45

7-5:44

8-5:39

9-5:48

10-5:59 ( good hill towards the last part of this mile)

11-5:46

12-6:13 ( legs are getting heavy!!!)

13-5:43 ( mentally ran through the heavyness)

Overall good workout Avg Pace was 5:50 min/miles

Positive- Got a solid 13 miles in. Negative- Hamstring still tight, ice and massaging the next couple of days.

Cooldown- 4.40 miles


LunaRacer Miles: 17.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.1613.005.503.0060.66
LunaRacer Miles: 32.90LunarGlide (white) Miles: 18.75Nike Vomero 5 Miles: 9.01
Weight: 0.00
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