Hurt so good.

South Weber 10K

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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
57.85	0.00	6.20	6.00	70.05

Saucony Triumph 11 Miles: 25.95	ASICS Gel 33 Miles: 21.80	GoRun Ride 3 Green Miles: 10.60	Go Speed Bright Yellow Miles: 11.70

Weight: 0.00

Mon, Aug 04, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.55	0.00	0.00	0.00	10.55

Run with Jagger this morning. Kid is looking good, should have a solid year for Fremont XC.

Saucony Triumph 11 Miles: 10.55

Weight: 0.00

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Tue, Aug 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.90	0.00	0.00	0.00	10.90

Easy run with Jon and Jagger in the hills of North Ogden

Saucony Triumph 11 Miles: 10.90

Weight: 0.00

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Wed, Aug 06, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.70	0.00	0.00	6.00	10.70

Track work

met ken, Jon, jagger and Jared at 21st pond to hit some mile repeats.

warmup was 2.60 miles with strides

6x1 mile with 3 min active rest.

cool was a little over a mile

ASICS Gel 33 Miles: 10.70

Weight: 0.00

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Thu, Aug 07, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.10	0.00	0.00	0.00	15.10

Easy run out on the 31st parkway. Had an appearance by Mr. Dave Olsen this morning. Good to have him on the upswing of things. Now we just need the infamous Riley Freaking Cook back and the Ogden Crew is in the full. Oh ya, Jon was there too! ;}

P.M.

4.50 miles easy around the Big Block.

Saucony Triumph 11 Miles: 4.50	GoRun Ride 3 Green Miles: 10.60

Weight: 0.00

Comments(2)

Fri, Aug 08, 2014

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

Easy run after class. Legs felt really good today! Hopefully they will feel good in tomorrows workout.

ASICS Gel 33 Miles: 11.10

Weight: 0.00

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Sat, Aug 09, 2014

Race: South Weber 10K (6.2 Miles) 00:33:11, Place overall: 1, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	6.20	0.00	11.70

SOUTH WEBER 10K

Short RACE REPORT.

Riley invited Jon and I to do the 10K in South Weber since he is on the mend for surgery. He said if I cant win it then one of the Ogden Crew members need to win it. So I ran the 10K, Jon ran the 5K and both of us came out with Ws.

I ran the first half mile with Jon then the race splits into different directions. After Jon had left me I ran solo the rest of the way. Goal was to go after Riley's course record, but after the 1st mile I knew it was done for. So for the rest of the way I maintained low 5:20s with with the last mile at 5:12.

Great race like always. The town of South Weber knows how to put on a race.

After I cooled with Jon for 2.7 miles

then did 6X200s with Jon splits were. 32; 29; 28; 28; 29; 26

Total Mileage for today was... 11.70

Go Speed Bright Yellow Miles: 11.70

Weight: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
57.85	0.00	6.20	6.00	70.05

Saucony Triumph 11 Miles: 25.95	ASICS Gel 33 Miles: 21.80	GoRun Ride 3 Green Miles: 10.60	Go Speed Bright Yellow Miles: 11.70

Weight: 0.00

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