Hurt so good.

Draper Days 5k 2013

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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
55.686.003.110.0064.79
LUNARGLIDE 4 ORANGE Miles: 18.15Pearl Izumi N1 Miles: 9.20NIKE PEGASUS 29+ Miles: 31.44Lunar Racer RED Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Easy run today. Legs felt good, no complaints today

avg pace 6:59 min/miles 

LUNARGLIDE 4 ORANGE Miles: 9.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Easy run today. Legs had some spring in them today, first run since knee surgery that I have gone back to back runs under 7 min pace.

avg pace 6:44 min/miles 

Pearl Izumi N1 Miles: 9.20
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.256.000.000.0011.25

Aerobic Builder

3..25 mile warm

6 miles @ 6 min pace.

splits- 6:00. 5:56; 5:56; 5:54; 5:57; 6:00

2 mile cool

wanted to do 8 miles at 6 min pace but I ended up getting out when the weather started getting warm. Around 5 miles I was looking for any resource of water that I could either drink or just soak myself in and neither was happening. So pushed to 6 miles and called it.

Good start to Riley Cook's Aerobic builders, excited to see what these will do to my fitness.

 

NIKE PEGASUS 29+ Miles: 11.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Easy run on the canal rd in North Ogden. I think I am finally getting used to the heat, finally!

avg pace 7:10 min/miles 

LUNARGLIDE 4 ORANGE Miles: 9.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.520.000.000.008.52

Easy 60 min on the TM. Was watching my little hoodlums and my bros also, man what a crazy morning. Glad I was able to sneak in a run.

NIKE PEGASUS 29+ Miles: 8.52
Weight: 0.00
Add Comment
Race: Draper Days 5k 2013 (3.11 Miles) 00:16:55, Place overall: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.560.003.110.0017.67

Went down to Draper on Friday and slept out Spencer Simpson house. Good fun talking and catching up. Didnt go to bed til 1 am. But slept solid til the alarm went off in the morning. Warmed up for 2.80 miles with some strides. Talked to Riley earlier about a race plan for myself, my goal was to go under 17:00. He told me to go around 5:25 the first mile the second around 5:15 and then give it everything the last mile. So that was the plan

Race started and stayed back and focused on the garmin for the first little bit just to gather my pace. First mile was 5:29.70, so a little slower then expected. Second mile was 5:16.27 so almost right on then the third mile was 5:33.17, the last .11 was :36.34 around 5:15 pace.

Race felt good, right now I am focusing on gathering my bearings. Having that 7 month injury with no running really took alot out of me but things are coming around SLOWLY! which is fine I dont want any set backs at all. So today was a good race plan that was executed and will improve from here.

After the race I cooled down with Riley, Bryant, Spencer, Scott and Jake. I got in 7.60 miles for a cooldown.

P.M

Spencer came up for a good friendly BBQ at Bret's house. After dinner Spenc and I met up with Jon from Lee's Market and did 4.16 miles around 7:05 avg. After the run we soaked our legs in the Creek by the Market.

Good solid day of Running!

Total Mileage-17.67 

Lunar Racer RED Miles: 6.00NIKE PEGASUS 29+ Miles: 11.67
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.686.003.110.0064.79
LUNARGLIDE 4 ORANGE Miles: 18.15Pearl Izumi N1 Miles: 9.20NIKE PEGASUS 29+ Miles: 31.44Lunar Racer RED Miles: 6.00
Weight: 0.00
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