Hurt so good.

Week starting Sep 16, 2012

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBen VanBeekum's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021
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:

2021-2022 POTENTIAL RACE SCHEDULE

St. George Marathon October 2nd

 

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 Coach at Weber High

Graduated from Weber State with a Bachelor's of Science Degree in Athletic Therapy.

 

 

http://

Find more about Weather in Ogden, UT
Click for weather forecast

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.8014.000.000.0066.80
LunarGlide II Orange Miles: 8.40Iso Transition Miles: 15.50Nike Pegasus 28+ White Miles: 9.50Saucony Kinvara Miles: 5.15LunarGlide 3 (Black) Miles: 8.30Altra Instinct Miles: 20.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Easy miles on the TM. Hamstring is way tight today.

avg pace 7:20 min/miles

LunarGlide II Orange Miles: 8.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Hamstring is calling for an extra day off. Hamstring is tight, going to get a massage today and hopefully that will loosen it up. If so I might test it late tonight after work!! Other than that everything else feels great.

Swimming- worked on starts for most of the class, got some swimming in but not a lot.

Deciided to test the hamstring out since my legs were warm from swimming.

Actually felt really good!

Got in 50 minutes before Pharmacology started

Did the WRC 10K course

Avg pace 7:05 min miles

LunarGlide II Orange Miles: 0.20Iso Transition Miles: 7.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.000.000.009.50

Best my hamstring has felt in a long time. Seriously don't know what the turn around has been in 2 days but it felt awesome today, legs were still a little heavy from Saturdays Marathon. But not heavy enough to skip a tempo run.

Splits on tempo were. 5:13, 5:25 5:28 5:18.

Good workout and nice weather.

I think the key with the hamstring is to do long warm ups in the cold, then hit the run hard. Did 4.5 for the warm about 1.5 miles farther than normal.

Just thinking out loud......

Avg pace today was 6:05 min/miles for entire run.

Nike Pegasus 28+ White Miles: 9.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.450.000.000.0013.45

Man what a great morning, 2 days of no hamstring tightness which feels great! I actually feel like a runner again.

Woke up at 6:15 ran 8.30 miles with Jon. Immediately drove to Weber State and hit the pool.

Workout in the water was

100 warm

150 kick with fins

100 pull

100 swim with fins

8x 25 sprint

150 free

200 pull

8x25 pull w/ crunches

50 fly

100 free

200 my choice

200 cool

Jumped out of the water and dried off and went for a 35 min run. Managed 5.15 miles

Great day, I think the cross training his helping the hamstring a bit, just using different muscles it doesn't feel as tight any more.

Pace for both runs

7:16 min/miles

6:49 min/miles

Saucony Kinvara Miles: 5.15LunarGlide 3 (Black) Miles: 8.30
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Easy run on the TM. Pace for the majority of the run was 7:28 min/miles.

The last 20 minutes was @ 6:58 min miles with one mile at 6:30 pace

avg pace for today was 7:14 min/miles

3 days of no hamstring tightness!!

Iso Transition Miles: 8.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.1510.000.000.0020.15

Great Saturday evening run! Met up with Riley, Ken and Scott Keate A.K.A the IRON HORSE! We all met up at Rainbow Gardens in Ogden and started our drive up to Monte Cristo. My wife was awesome enough to drive us to the top so we didn't have to drive back up to get our car. Seriously saved us at least an hour.

For this run I was a little worried on how my stomach would handle the evening miles instead of the morning. Overall it felt okay. A couple stops during the first 9 miles, and 1 stop about 3 miles into the tempo run.

For the workout the plan was to hit 10 miles at goal marathon pace, after a 9 mile warm up. Our warmup pace was roughly around 6:15 pace with the down hill but very relaxed. Started our tempo at mile marker 32. As I got going there wasn't the bounce in my legs that I was hoping forkust felt a little fatigued for some reason. We had a solid group for about 3 miles of the tempo then Ken hit the restroom, theI had to go about 2 minutes later. Ken eventually caught up and we ran about 2 miles together, then Ken was done. Stomach and Fatigue got to him. From there on out I ran the last 5 miles of the tempo solo. Pace felt relaxed and good, hit a couple of 6:00 min/miles due to the darkness and cars that were speeding up the canyon. Definitely got darker after then expected. But overall a great run. 7 miles of the tempo were sub 5:40 or better, so no complaints.

.90 mile cool in the dark, biggest part of this run was to see how the hamstring will hold, and again no tightness or pain. Ready to rock and roll for STG! I am super excited for this run, we should have a solid group of guys deep into the race which is a positive for all of us.

Congrats to Scott for receiving the "Iron Gut" award. No bathroom break!

Altra Instinct Miles: 20.15
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.8014.000.000.0066.80
LunarGlide II Orange Miles: 8.40Iso Transition Miles: 15.50Nike Pegasus 28+ White Miles: 9.50Saucony Kinvara Miles: 5.15LunarGlide 3 (Black) Miles: 8.30Altra Instinct Miles: 20.15
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: