Hurt so good.

Week starting Jul 25, 2010

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
56.43	4.00	0.00	0.00	60.43

Nike Vomero 5 Miles: 47.33	Lunar Glide (green) Miles: 5.10

Weight: 0.00

Mon, Jul 26, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.26	0.00	0.00	0.00	15.26

Took advantage of a good morning in North Ogden. Little chill in the air early this morning so I figured why not try to hit a good solid run this morning.

A little over 15 miles with minimal hamstring pain, now on to icing and massaging for the rest of the day

Avg Pace 6:44 min/miles

Nike Vomero 5 Miles: 15.26

Weight: 0.00

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Tue, Jul 27, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.22	0.00	0.00	0.00	9.22

Avg Pace 6:55 min/miles

Nike Vomero 5 Miles: 9.22

Weight: 0.00

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Wed, Jul 28, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	0.00	0.00	0.00	9.05

Canal Road loop through North Ogden And Pleasant View

Avg Pace 7:22 min/miles

Nike Vomero 5 Miles: 9.05

Weight: 0.00

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Thu, Jul 29, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.10	4.00	0.00	0.00	13.10

----TEMPO RUN----

First attempt at a workout in 3 weeks. A little nervous for this one because every time I try to hit a workout the Hammy Problems begin again.

So the goal for the day was to hit 4 mile tempo @ marathon race pace.

Overall splits: 1- 5:41; 2- 5:39; 3- 5:41; 4-5:37.

Good workout Hamstring held up a little sore but no major issues.

P.M.

5.10 miles in Pleasant View. Good run, nice and easy. Ended run with a nice ice bath and massage.

Lunar Glide (green) Miles: 5.10

Weight: 0.00

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Fri, Jul 30, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.80	0.00	0.00	0.00	13.80

A.M.

5.25 miles way tired this morning ended up sleeping through my alarm. So cut my run short.

P.M.

Good run from Striders 8.55 mile loop with signicant up and down

Positive from this run no hamstring tightness at all!!! Maybe massage from last night helped??

Avg Pace 7:15 min/miles

Nike Vomero 5 Miles: 13.80

Weight: 0.00

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Sat, Jul 31, 2010

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

DAY OFF!!!! Long run tomorrow morning

Been working on getting my CNA so I can apply for respiratory therapy program in the spring

Clinicals this morning way tired!!!

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
56.43	4.00	0.00	0.00	60.43

Nike Vomero 5 Miles: 47.33	Lunar Glide (green) Miles: 5.10

Weight: 0.00

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