Hurt so good.

Week starting Sep 05, 2021

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.5715.270.000.0074.84
Weight: 0.00
Mon, Sep 06, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

Ran with Riley Cook this morning. Started in North Ogden and climbed to Ben Lomond Peak Trail head. Did 8X8 second hill sprints then ran back down the pioneer trail. Solid start to the week. 

Weight: 0.00
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Tue, Sep 07, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.260.000.000.008.26

Recovery miles with Matty. 

Ran in the Endorphin Speeds

Weight: 0.00
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Wed, Sep 08, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Why not. 

Not sure if I will keep this consistent but why not.

Ran solo through North Ogden and Pleasant View today. Legs are feeling alot better from Saturdays 20 mile interval session. Should be ready tomorrow for 3X12 minutes @ MPE.

Ran in the Nike Vaporfly Next%

Weight: 0.00
Comments(3)
Thu, Sep 09, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.266.270.000.0014.53

 

2 mile warm up with strides

36 minute Aerobic Builder

Splits

5:54; 5:45; 5:43: 5:42; 5:41; 5:41 and 5:35 for the last 90 seconds.

2 mile cool

 

PM

4.11 evening shakeout

Been gradually building back into training over the last couple months. Started at 20 minutes and been adding 3 minutes to every midweek workout.  Great to see some positive growth in fitness the last couple months. 

 

Ran in the Vaporfly 4% Knits

 

Weight: 0.00
Comments(3)
Fri, Sep 10, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

Recovery run w/Weber XC

Weight: 0.00
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Sat, Sep 11, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.109.000.000.0020.10

Marathon workout. 
 

2 mile warmup

4 mile tempo; 4 miles easy; 3 mile tempo; 3 miles easy; 1 mile tempo; 1 easy; 1 tempo

1 recovery

average pace for run 6:19 

Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.5715.270.000.0074.84
Weight: 0.00
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