Hurt so good.

Draper Days 5K 2016

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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
79.860.000.000.0079.86
Skechers GOultra White Miles: 67.06GoMeb Speed 3 Boston Miles: 3.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.620.000.000.0015.62

Legs were hurting so good this morning! So sore!

avg pace 8:14 min/miles

Fun group this morning though, and sort've cold. Some cold front moved in and it was below 50 degrees. Just a little excited for Fall, but not ready yet.

PM
Treadmill run during break at work. Love having a gym at work, should have no excuses to be running 100+ mile weeks right?

Legs were a little better but still sore.

avg pace 7:31 min/miles

 

Skechers GOultra White Miles: 15.62
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.220.000.000.0016.22

Easy as it goes with the Crew in South Ogden. Still pretty sore, but pace was somewhat quicker today then yesterday. Should be ready to roll a hard workout on Saturday this week.

 

PM

4.11 miles on the TM during lunch break at work

Skechers GOultra White Miles: 16.22
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Met Ken and Riley early at Kneaders. We headed out West on the River Trail and then connected on to our aerobic builder route. My legs were super tired today. Little bit of soreness but for the most part that is gone. Last couple miles felt like the end of the marathon.

 

Skechers GOultra White Miles: 14.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.210.000.000.0011.21

Nice windy run from the South Weber Park n Ride with Riley, Denver, Bryant and Sariah.

Skechers GOultra White Miles: 11.21
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Solo run thru North Ogden and Pleasant View. 

Skechers GOultra White Miles: 10.01
Weight: 0.00
Add Comment
Race: Draper Days 5K 2016 (3.11 Miles) 00:15:36, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

Headed down to Draper with Ken, Riley and Matthew. This was my 4th race of the Utah LDR Circuit. 

Did 3.7 mile warm with strides

Race started out with a big group about 12 people in the pack which quickly dwindled to Riley and I about a half mile in with Ken close behind. My plan was to go out as long as could with Riley thinking hey you never know what will happen. I came thru mile 1 @ 4:58 about 5 seconds back from Riley.

Mile 2 Riley made the gap bigger, I kept the same effort and was 4:57. Riley had to of been sub 4:50. 

Mile 3 was the hardest for sure. Gained all the feet you lost in mile 2 not to mention a couple rollers and some sharp turns between some gates. I could feel the fatigue coming into play from last weeks half marathon. Mentally I was about to give up and settle. I took a quick peak around 2.85 miles to see where Ken was and he was right on me. Easily only 2 seconds back. I thought crap, I'm going to have to earn this one. So I took off, hit 5:12 last mile and 32 seconds for last .11.

My time was 15:36 which is my fastest non aided 5K time and is a 5:14 sea level adjusted. So I am happy with the results.

Ogden Crew swept 1-2-3 and Matthew won the masters so we all came home with the max amount of money that we could've possibly earned. 

Cooled 5.90 miles

 

GoMeb Speed 3 Boston Miles: 3.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.860.000.000.0079.86
Skechers GOultra White Miles: 67.06GoMeb Speed 3 Boston Miles: 3.10
Weight: 0.00
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