Hurt so good.

Week starting Jul 13, 2014

15% off for Fast Running Blog members at St. George Running Center!

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
56.40	8.00	5.00	0.00	69.40

Saucony Triumph 11 Miles: 20.70	ASICS Gel 33 Miles: 11.20	Lunaracer 3 Black-red Miles: 11.50	GoRun Ride 3 Green Miles: 10.00

Weight: 0.00

Mon, Jul 14, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.60	0.00	0.00	0.00	10.60

Easy run with Jon from my place.

Saucony Triumph 11 Miles: 10.60

Weight: 0.00

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Tue, Jul 15, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.20	8.00	0.00	0.00	11.20

Aerobic Builder

It has been way to long! It felt so good!

Aerobic builder Tuesdays have begun! First builder for this training cycle.

Felt good overall. Hit 5:37 avg for 8 miles. Quicker then expected since I basically took the last month easy. Great start to these and will continue to improve over the next couple months.

2.10 warm

8 mile builder

1.10 cool

ASICS Gel 33 Miles: 11.20

Weight: 0.00

Comments(1)

Wed, Jul 16, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

Recovery run on the trails with jonny boy. Nice and easy today.

Saucony Triumph 11 Miles: 10.10

Weight: 0.00

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Thu, Jul 17, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	5.00	0.00	11.50

3 mile warm with 3X100 meter strides

5 mile tempo- 5:27; 5:16; 5:21; 5:19; 5:10

3.50 mile cool

legs are feeling suprisingly good with no residual heaviness from Tuesdays workout.

Another workout in the books

Lunaracer 3 Black-red Miles: 11.50

Weight: 0.00

Comments(4)

Fri, Jul 18, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

easy run from lee's market with jon.

GoRun Ride 3 Green Miles: 10.00

Weight: 0.00

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Sat, Jul 19, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	0.00	0.00	16.00

Did Ben Lomand Peak today with Jon, Bret, Ken, Jagger, and Jon's 2 brothers. Solid run up to the peak, just an awesome run.

On the way back down I rolled my ankle pretty hard. I dont think its to serious but it is swollen pretty good. We will just have to see what the next 48 hours bring.

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
56.40	8.00	5.00	0.00	69.40

Saucony Triumph 11 Miles: 20.70	ASICS Gel 33 Miles: 11.20	Lunaracer 3 Black-red Miles: 11.50	GoRun Ride 3 Green Miles: 10.00

Weight: 0.00

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