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
Totals
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
Sun, Aug 14, 2011
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
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Mon, Aug 15, 2011
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
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Tue, Aug 16, 2011
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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Wed, Aug 17, 2011
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
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Thu, Aug 18, 2011
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
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Fri, Aug 19, 2011
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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Sat, Aug 20, 2011
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
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Totals
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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