Hurt so good.

Week starting Aug 22, 2010

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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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Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.044.000.008.0067.04
Nike Vomero 5 Miles: 22.05LunarGlide (white) Miles: 29.32Asics Hyper Speed 4 Miles: 5.00NewBalance 825 Miles: 10.07
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.000.009.05

Trail Run above Weber State University.

Avg Pace 7:26 min/miles

Nike Vomero 5 Miles: 9.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.710.000.005.0013.71

----TRACK WORKOUT---

A.M. 30 min run to get legs moving for tonights workout

 4.11 miles

 

P.M.

2 mile warmup w/strides

5 X 1600 @ 79 pace w/ 3 min recovery

2 mile cooldown

9.60 total miles

LunarGlide (white) Miles: 4.11Nike Vomero 5 Miles: 4.00Asics Hyper Speed 4 Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Recovery run on the trails above Weber State.

Nike Vomero 5 Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.070.000.003.0010.07

TRACK WORKOUT

3.12 warmup w/strides

12 X 400 @ 70-72 pace  3.95

3.00 mile cooldown

NewBalance 825 Miles: 10.07
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.060.000.000.005.06

Recovery run

LunarGlide (white) Miles: 5.06
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.154.000.000.0020.15

Long run w/ tempo.

 

Tempo splits

5:38; 5:41; 5:43; 5:44


LunarGlide (white) Miles: 20.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.044.000.008.0067.04
Nike Vomero 5 Miles: 22.05LunarGlide (white) Miles: 29.32Asics Hyper Speed 4 Miles: 5.00NewBalance 825 Miles: 10.07
Weight: 0.00
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