Hurt so good.

Week starting Aug 06, 2017

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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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	257.46

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
83.34	0.00	0.00	0.00	83.34

UA Orange Miles: 17.11	LunarGlide (RETIRED) Miles: 45.57	Speed Goat 2 Miles: 10.05	GORUN 5 Night Owl Miles: 10.61

Weight: 0.00

Mon, Aug 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.11	0.00	0.00	0.00	17.11

Nice half mary to start the weekday off right with Ken, Dave and Riley.

4 miles on the tready at work

UA Orange Miles: 17.11

Weight: 0.00

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Tue, Aug 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.11	0.00	0.00	0.00	11.11

Golf course loop with Jared and Jason from Kent's in Davis County

LunarGlide (RETIRED) Miles: 11.11

Weight: 0.00

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Wed, Aug 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
19.45	0.00	0.00	0.00	19.45

Original Aerobic builder route with Manny, Ken, Colton, Denver and Matty. Colton and I did 4 miles with the guys then added 11 more together.

avg pace 7:15 min/miles

4.10 miles on the treadmill at work

LunarGlide (RETIRED) Miles: 19.45

Weight: 0.00

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Thu, Aug 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.05	0.00	0.00	0.00	10.05

Nice easy slow run up on the trails north of 12th street with Riley.

Speed Goat 2 Miles: 10.05

Weight: 0.00

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Fri, Aug 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.61	0.00	0.00	0.00	10.61

6 mile progression starting from 7:50 pace to 5:50 pace

7X8 second hill sprints with 2 minute walk/jog to full recovery

2.60 mile cool

Did this run up in Lava Hot Springs Idaho. Beautiful small town and weather

GORUN 5 Night Owl Miles: 10.61

Weight: 0.00

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Sat, Aug 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.01	0.00	0.00	0.00	15.01

Monte Cristo run

2 mile warm up from the dirt parking lot. Started an 11 mile progression. Went 6:09 down to the last 3 miles around 5 flat.

2 mile cooldown

Awesome morning run

LunarGlide (RETIRED) Miles: 15.01

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
83.34	0.00	0.00	0.00	83.34

UA Orange Miles: 17.11	LunarGlide (RETIRED) Miles: 45.57	Speed Goat 2 Miles: 10.05	GORUN 5 Night Owl Miles: 10.61

Weight: 0.00

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