Hurt so good.

Draper Days 5K 2012

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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
55.022.003.104.0064.12
LunarGlide 3 (Black) Miles: 46.46Iso Transition Miles: 14.55NewBalance Minimus LIME Miles: 3.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.260.000.000.0012.26

LunarGlide 3 (Black) Miles: 8.10Iso Transition Miles: 4.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.902.000.004.0013.90

Track Workout

Met at Lee's Market early to get a track workout in. Bret and Bryant warmed up with Jon and I then finished up there run while we headed up to the track.

Started out by doing 4X100 meter strides, then jumped straight into our workout.

Goal today was 16X400 @ 72 pace with 60 second rest then the on the last 4 drop down to 68 pace with 50 second rest. Workout went good, majority of the first 12 were under 72 most were right on pace. The last 4 we went 69, 68, 68, 68. Cooled for a .25 miles then went straight into a mini 2 mile tempo @ goal marathon pace. Went 5:21, 5:31. Besides being a little quick the turnover felt like that's where we should have been.

Way excited about this workout. Hopefully I can smell a PR @ the Des News 10K next Tuesday.

LunarGlide 3 (Black) Miles: 3.50Iso Transition Miles: 10.40
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Easy run around noon. Out and back on the canal rd. Water in the canal saved me today, nice to be able to soak my hat and stay somewhat cool.

avg pace 7:03 min miles

LunarGlide 3 (Black) Miles: 9.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.760.000.000.0011.76

80 minute run on the canal rd. With Bryant and Jon. Legs felt a little fatigued today. Hamstring started tightening up a little bit. Felt like dehydration might have been a factor. Bring on the liquids!!

 

7:08 minute miles

LunarGlide 3 (Black) Miles: 11.76
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

easy miles today. nice easy downhill run, dropped about 1250 vetical feet in 8 miles. Felt nice and relaxed.

avg pace 7:28 min/miles

LunarGlide 3 (Black) Miles: 8.00
Weight: 0.00
Add Comment
Race: Draper Days 5K 2012 (3.1 Miles) 00:15:49, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.100.009.10

2.50 mile warm with Riley and Albert

Race splits 4:56, 4:58; 5:26; the last .10 was 5:08 pace

Overall I was happy with the result. 2nd fastest 5K that I have ran. I felt that my pace was honest. If I had to do it all over again I would go out exactly the same pace. I honestly feel that for me the best way to race is just to go after it. Eventually one of these races everything will come together and shock myself.

3.50 mile cool.


LunarGlide 3 (Black) Miles: 6.00NewBalance Minimus LIME Miles: 3.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.022.003.104.0064.12
LunarGlide 3 (Black) Miles: 46.46Iso Transition Miles: 14.55NewBalance Minimus LIME Miles: 3.10
Weight: 0.00
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