Hurt so good.

Week starting Jul 27, 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
62.75	8.00	3.00	0.00	73.75

Saucony Triumph 11 Miles: 28.65	ASICS Gel 33 Miles: 25.85	GoRun Ride 3 Green Miles: 19.25

Weight: 0.00

Mon, Jul 28, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.30	0.00	0.00	0.00	10.30

Trails with Jon and Bret in North Ogden.

Saucony Triumph 11 Miles: 10.30

Weight: 0.00

Comments(1)

Tue, Jul 29, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.25	8.00	0.00	0.00	13.25

Aerobic builder #3

3 mile warm with 2 X 30 second strides

8 mile builder @ 5:33 min/miles

2.25 cool

really happy with the effort today. Eased into the first mile then the next 7 minus the bridge was roughly 5:26-5:30 pace. Bridge mile was 5:42, goal is to get that to sub 5:30.

ASICS Gel 33 Miles: 13.25

Weight: 0.00

Comments(1)

Wed, Jul 30, 2014

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

Easy, easy recovery run today. Felt super heavy!

avg pace 7:28 min/miles

GoRun Ride 3 Green Miles: 10.15

Weight: 0.00

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Thu, Jul 31, 2014

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

GoRun Ride 3 Green Miles: 9.10

Weight: 0.00

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Fri, Aug 01, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	0.00	0.00	0.00	11.05

Met up with Jon and Jared from lees market and did some hill climbing through north Ogden. Really enjoyed this loop, think it is added to the routine.

Saucony Triumph 11 Miles: 11.05

Weight: 0.00

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Sat, Aug 02, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.90	0.00	3.00	0.00	19.90

Met up with Jon and Jared at lees and due to time with Jon we ran only 90 minutes this morn.

Run consisted of doing a pickup mile every 3 to 4 miles.

Mile pickups were 5:29; 4:55 and 4:55 for the last.

P.M.

Easy 7 miler solo up and around North Ogden

6:57 min/miles

ASICS Gel 33 Miles: 12.60	Saucony Triumph 11 Miles: 7.30

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
62.75	8.00	3.00	0.00	73.75

Saucony Triumph 11 Miles: 28.65	ASICS Gel 33 Miles: 25.85	GoRun Ride 3 Green Miles: 19.25

Weight: 0.00

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