Hurt so good.

Week starting Sep 11, 2011

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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
67.4519.000.000.0086.45
LunarGlide II White Miles: 43.40NewBalance Minimus Miles: 5.15Lunar Racer LIME Miles: 33.60Nike Pegasus 27+ Miles: 4.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.054.000.000.0020.05

Out and back on the to the Canal Rd. 

in the middle of the run did 4x1600 @ marathon pace

avg pace for the run 6:49 min/miles

LunarGlide II White Miles: 20.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy recovery run from yesterdays workout.

Out and back into North Ogden from the North Ogden Nature Center.

No time

LunarGlide II White Miles: 8.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

A.M. 

Could only sneak in a little over 30 minute run this morning.

5.15 barefoot miles total @ 7:00 min/pace

 

P.M

5.65 miles pushing Korver in the jogging stroller.

NewBalance Minimus Miles: 5.15LunarGlide II White Miles: 5.65
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.305.000.000.009.30

TEMPO RUN

3.30 mile warm

5 mile tempo @ 5:35 pace

1 mile cool

Lunar Racer LIME Miles: 9.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Great run this morning pace felt relaxed. Legs a little heavy from the week but overall good run.

9.20 miles total @ the Canal Rd. in North Ogden 

Overall avg pace 6:30 min/miles

LunarGlide II White Miles: 9.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Could only sneak in a 30 min run today. Had 2 tests at the University and spent most of the day up there.

Heading to Logan tonight to get ready to watch my wife run her first marathon.

avg pace on run. 6:58 min/miles

Nike Pegasus 27+ Miles: 4.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.3010.000.000.0024.30

Last long run before the St. George Marathon. Went up to Logan with my wife to watch her run her first Marathon. I was lucky enough to get a bib from my brother so I was able to do my workout on the Marathon course which made the run go by so much faster.

To start my run I used the first 8 miles as conversational pace. averaging around 6:35- to 6:40 pace. @ mile 8 started a 10 mile tempo run @ marathon pace.

splits-5:41, 5:44; 5:45; 5:33; 5:40; 5:36; 5:36; 5:36; 5:32; 5:38.

I was thinking of pushing a 12 mile tempo but didn't feel like it was necessary. I ended up jogging and cooling down a little past the 24 mile marker then dropped out.

Avg pace for my run was 6:05 min/miles. Hopefully I can take my training and nail a sub 2:30 in St. George in 2 weeks.

Overall the workout went great. pace felt comfortable. I think when I dropped out I was in 6th place someone told me. So that was cool too.

Saw my wife around 24 miles and she looked great just looked relaxed and smiling and that's all that mattered. Loved seeing her out there running and enjoying it. She came in @ 4 hours 15 minutes and felt great. Hopefully there is another in her near future. But she says she will do another in 10 years!!!

Lunar Racer LIME Miles: 24.30
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.4519.000.000.0086.45
LunarGlide II White Miles: 43.40NewBalance Minimus Miles: 5.15Lunar Racer LIME Miles: 33.60Nike Pegasus 27+ Miles: 4.30
Weight: 0.00
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