Hurt so good.

Week starting Jul 17, 2016

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBen VanBeekum's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021202220232024
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.

 

 

http://

Find more about Weather in Ogden, UT
Click for weather forecast

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
81.690.000.000.0081.69
GoStrada 2 Miles: 36.89Skechers GORun 4 Bright Green Miles: 20.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.010.000.000.0011.01

Solo run thru pleasant view and north Ogden.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.400.000.000.0017.40

Solid run on a warm morning with Dave, Jared, Riley and Denver.

Headed to old post, dropped down Combe to Uintah. Came up the toll road into South Ogden.

PM

Treadmill run at work

 

 

GoStrada 2 Miles: 4.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.700.000.000.0020.70

Salvaging a workout

Met Ken at Kneaders to drop a car off then headed to his office to meet Riley and Dave.

2.50 mile warm to Skyline Drive. Workout today was supposed to be 14X800 @ 5:00-5:10 on and 6:20 floating for the off portion.

Got into my first 800 and I could tell I was off hit 2:41 and it was a struggle off portion felt fine and hit 3:06. Decided to give it a go for the 2nd set it 2:53/3:04. Again sloppy! Body was just off. Could feel some deep soreness when I tried to hit anaerobic effort, and the legs just had no zest or pop in them. I decided from there to try to salvage the workout and shoot for 10-12 miles @ sub 5:50 pace.

Splits for miles 3-10 were, 5:36; 5:53; 6:05; 5:51; 5:39; 5:45; 5:41; 5:51.

Still a good effort to salvage some type of workout. Ran about 6:20-6:30 pace  the last 4 miles to the car.

PM

Double on TM at work. 4.10 miles

 

Skechers GORun 4 Bright Green Miles: 20.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.070.000.000.0010.07

Legs felt like garbage today. Just couldnt get things going. So I just settled and enjoyed the nice and relaxing pace

avg pace 8:03 min/mile

GoStrada 2 Miles: 10.07
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.410.000.000.0011.41

Legs were better today than yesterday, but still not 100%. Decided to add in 5X8second hill sprints in around 8 miles into my run. That opened the legs up a bit and felt a little better the last 3 miles coming in. Hot one again this morning. 83 degrees at the start of my run. 

GoStrada 2 Miles: 11.41
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Waited til the evening to run. It actually felt nice. Little chill up on the mountain side, which made for a great run. Can see the difference in the evenings already. Starting to get dark fast!

avg pace 6:56 avg/mile

GoStrada 2 Miles: 11.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
81.690.000.000.0081.69
GoStrada 2 Miles: 36.89Skechers GORun 4 Bright Green Miles: 20.70
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: