Hurt so good.

Week starting Jul 20, 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
49.00	21.10	0.00	0.00	70.10

Saucony Triumph 11 Miles: 20.65	Lunaracer 3 Black-red Miles: 11.10	GoBionic 2 Miles: 10.85	GoRun Ride 3 Green Miles: 10.40	ASICS Gel 33 Miles: 17.10

Weight: 0.00

Mon, Jul 21, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Easy run with Jon. Ankle is quite sore still, major bruising and swelling. To be honest the way it looks I don't even know how I am able to run. Counting the blessings, this could've been a big setback

Saucony Triumph 11 Miles: 10.50

Weight: 0.00

Comments(2)

Tue, Jul 22, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.15	0.00	0.00	0.00	10.15

Met at Jon's place and headed out west for a solid 10 miler. Loved the route, nice and flat. Might consider aerobic builders out that way every now and then

Saucony Triumph 11 Miles: 10.15

Weight: 0.00

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Wed, Jul 23, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.10	8.00	0.00	0.00	11.10

Aerobic Builder #2

2.10 warm

8 mile builder @ 5:31 min/miles

1 mile cool

felt really good today as a result a 6 second overall increase from last week. Keep the builders coming and should be in good shape for STG

Lunaracer 3 Black-red Miles: 11.10

Weight: 0.00

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Thu, Jul 24, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.85	0.00	0.00	0.00	10.85

Slept in today and did the Parade thing with my family. Afterwards decided to hit a run in the 90+ degree weather. Felt good for the most part, hit every sprinkler and spring that I passed which made things tolerable.

GoBionic 2 Miles: 10.85

Weight: 0.00

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Fri, Jul 25, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.40	0.00	0.00	0.00	10.40

Easy recovery run. Made the run easy progressive. Started with a 7:28 mile and ended with 6:54 with progressive splits in the middle.

avg pace 7:13 min/miles

GoRun Ride 3 Green Miles: 10.40

Weight: 0.00

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Sat, Jul 26, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	13.10	0.00	0.00	17.10

2 mile warm

13 mile tempo run @ 5:47 min/miles

2.10 cool

Overall felt pretty good for the most part. Hard part was this was done in the middle of the day so it was pretty hot. Stomach was acting up all weekend, but for the most part held up just fine, which is a sye of relief.

Good week and glad to be back in the 70s for mileage. Things are looking good!

ASICS Gel 33 Miles: 17.10

Weight: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
49.00	21.10	0.00	0.00	70.10

Saucony Triumph 11 Miles: 20.65	Lunaracer 3 Black-red Miles: 11.10	GoBionic 2 Miles: 10.85	GoRun Ride 3 Green Miles: 10.40	ASICS Gel 33 Miles: 17.10

Weight: 0.00

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