Hurt so good.

South Weber 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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
56.80	10.00	3.22	0.00	70.02

LunarGlide 3 (Black) Miles: 37.85	Saucony Kinvara Miles: 12.00	Lunar Racer LIME Miles: 8.15	Saucony Hatori Miles: 12.02

Weight: 0.00

Mon, Jul 30, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.30	0.00	0.00	0.00	12.30

Easy run with Bryant and Jon. Did the 2600 N/Canal Rd loop.

avg pace 7:25 min/miles

Pm run on the TM. Avg pace 7:15 min/miles 4.20 miles

LunarGlide 3 (Black) Miles: 12.30

Weight: 0.00

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Tue, Jul 31, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	6.00	0.00	0.00	12.00

Tempo run with Jon. Met at lees and warmed for 3 miles

Jumped straight into the tempo. Goal was to hit marathon paced miles @ or around 5:30 pace

splits- 5:34; 5:32; 5:34; 5:31; 5:30; 5:29.

Didn't have my garmin on so Jon pretty much did the pacing. Good solid workout, Jon at the end of the six mile tempo threw up. He said he felt it coming on around mile 5. I guess there is a first time for everything. But he did great, he has come along ways and expect a great marathon from him in the fall.

3 mile cool back to Lee's Market.

Saucony Kinvara Miles: 12.00

Weight: 0.00

Comments(1)

Wed, Aug 01, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	0.00	10.75

Nice easy run. Felt good, no route planned, no hurry to get anywhere. Just me and some trails and roads. Took the pace easy today. Just enjoyed being outside.

avg pace 7:32

LunarGlide 3 (Black) Miles: 10.75

Weight: 0.00

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Thu, Aug 02, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.80	0.00	0.00	0.00	14.80

Bryant met up with me at my house. We did an out and back through Weber County Fairgrounds. Did 60 minutes with Bryant. I then added on a couple more miles. Ran to the North Ogden Stump to get water then ran back home.

avg pace 7:30 min/miles

30 minute run before work Added 6x200 meter intervals to make the time go by faster. Acg pace 7:00 min/miles

LunarGlide 3 (Black) Miles: 14.80

Weight: 0.00

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Sat, Aug 04, 2012

Race: South Weber 5K 2012 (3.22 Miles) 00:16:03, Place overall: 1, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.95	4.00	3.22	0.00	20.17

Woke up early to get out to South Weber to run there annual 5K and 10K. Drove to Riley's house and warmed up to the start line. Managed to get a little over 3 miles in with some strides. Race was good mostly flat with a good section of steep downhill with a flat finish that has the wind on your back coming out of the Weber Canyon.

First mile in the race was 5:02; second was 4:56; third 5:12. I came through the 5K at 15:38. But with the added distance my overall time was 16:03. We were talking at the end and we think that the course was marked for the 10K because the start and finish line were the exact same. But overall I was happy with the result. Took about a mile to get into a rhythm, felt a little Lagoon in me from yesterday.

After my race I jogged back a mile and ran with Riley to the finish. Mile was 4:56.

Cooled down for a little over 3 more miles. Solid morning and good win.

P.M. TEMPO RUN

Decided to sneak out and get another hard workout in. Got out around 8 pm. Weather was nice, little chill in the air.

3.75 mile warm

4 mile tempo

Splits were around 5:32; 5:14; 5:24; 5:33

.40 mile cool back home

8.15 total miles

Lunar Racer LIME Miles: 8.15	Saucony Hatori Miles: 12.02

Weight: 0.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
56.80	10.00	3.22	0.00	70.02

LunarGlide 3 (Black) Miles: 37.85	Saucony Kinvara Miles: 12.00	Lunar Racer LIME Miles: 8.15	Saucony Hatori Miles: 12.02

Weight: 0.00

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