Hurt so good.

Week starting Aug 14, 2011

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.1510.0012.500.0086.65
Lunar Racer LIME Miles: 51.90Nike Pegasus 27+ Miles: 17.55NewBalance Minimus Miles: 8.80LunarGlide II White Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.007.500.0020.60

LONG RUN- 3-2-1-1200-800-400 workout

One of my favorite workouts by far.

3 mile warm up, 3 mile tempo, 3 mile cool splits for tempo-5:38; 5:23; 5:20

2mile tempo, 2 mile cool, tempo-5:23; 5:27

1 mile tempo, 1 mile cool, tempo- 5:12

1200 tempo, 1200 cool, tempo-78 pace

800 tempo, 800 cool, tempo-74 pace

400 tempo, 400 cool, tempo-73 pace

cool down a couple miles home

Lunar Racer LIME Miles: 20.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

north ogden nature center

Nike Pegasus 27+ Miles: 7.75
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Ogden Parkway

NewBalance Minimus Miles: 8.80
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.005.000.0010.30

TEMPO RUN WORKOUT

3 mile warm

5 mile tempo

splits-5:24; 5:30; 5:20; 5:30; 5:16

2.30 mile cool

Lunar Racer LIME Miles: 10.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Nice run. 4.2o miles straight up to the highest point in north ogden.

4.2o miles down

total time 59:00 minutes

LunarGlide II White Miles: 8.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

Harrisville park with my 2 boys

Nike Pegasus 27+ Miles: 9.80
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.0010.000.000.0021.00

Long run/Tempo

 8.20 mile warmup

10 mile tempo

splits- 5:35; 5:44; 5:43; 5:44; 5:50; 5:53; 5:58; 6:12; 6:07; 5:41

not the best tempo miles 6-9 had a nasty head wind, took a lot out of me. But able to recover for the last mile. At least if I have a head wind in my next race. I can say I trained in it.

2.80 cool down

Lunar Racer LIME Miles: 21.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.1510.0012.500.0086.65
Lunar Racer LIME Miles: 51.90Nike Pegasus 27+ Miles: 17.55NewBalance Minimus Miles: 8.80LunarGlide II White Miles: 8.40
Weight: 0.00
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