Hurt so good.

Week starting Sep 15, 2013

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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:

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.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.5214.006.000.0076.52
LUNARGLIDE 4 ORANGE Miles: 20.30LunaRacer (black) Miles: 24.90NIKE PEGASUS 29+ Miles: 30.25Pearl Izumi N1 Miles: 1.07
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.000.0010.85

Easy run today. Went later and ran solo this morning so my wife could get her run in without rushing. Legs feel great today and looking forward to tomorrows aerobic builder. I wish that I had another month of training, because I feel like I am getting stronger weekly still and might not be ready for STG. Who knows might be a good thing because my energy is threw the roof and not feeling burned out.

 

avg pace 6:48 min/miles

LUNARGLIDE 4 ORANGE Miles: 10.85
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.158.000.000.0013.15

Had a solid group of guys on our aerobic builder today. Jon, Riley, ken, Bret, Jason, and Dave. Did a 3 mile warm with strides then jumped into the tempo. Today felt a little harder then normal, I got stopped @ 12th for a bit then had to use the bathroom at 4 miles. After that my body just felt done, but I fought through as hard as I could and bank some quality miles even though I didn't hit my goal for the day.

2.15 cool

Avg pace for tempo was 5:38 pace will post splits later.

Goal was 5:31 pace for the 8.

LunaRacer (black) Miles: 13.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Easy run with Ken and Riley from 21st. Headed up towards the Ogden canyon then hopped on to the trail for about a mile then looped back down to the parkway. Finished the run off with a loop around the pond to make it 10.25 for the morn.

NIKE PEGASUS 29+ Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.820.006.000.0012.82

2 mile repeats

met with Ken, Riley, Jason and Bret @ the 31st parkway to do some repeats. 

Warm was 3.25 with strides then jumped into some repeats with 3 min rest.

Splits

first set- 5:40; 5:28 

second set- 5:16; 5:14

tthird set-  5:28; 5:16

2 mile cool

overall the workout felt pretty good for the most part, especially once the legs got moving. I thought on the third set I was done, but glad to rebound and hit a great split for a tough mile.

After the workout I had a lactate threshold lab for my exercise physiology class and did a little over a mile to get the legs moving. Funny with the results, I can run forever but for power I tested in the 11% percentile, man I am weak. Can't wait until the Vo2 Max test, so I can feel good about something.

LunaRacer (black) Miles: 11.75Pearl Izumi N1 Miles: 1.07
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

Easy mileage on the TM.

LUNARGLIDE 4 ORANGE Miles: 9.45
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.006.000.000.0020.00

Good solid run today down Sardine Canyon and into Mantua with Ken, Riley, Dave and Jason Holt.

Did a 2.40 mile warm before I started into my first 3 mile tempo. Ran with Ken and Dave for this one.

Mile splits were 5:41; 5:38; 5:24 all was conversational. Ken and I just talked crap to eachother the whole time. Best friends that want to kill eachother in races! I think thats how are entire group is. We motivate the Shizz out of eachother that we want to beat eachother very badly. Glad I am apart of it.

We did some easy mileage around Mantua twice then headed out on the road down the rest of sardine then knocked out 3 more miles at marathon pace.

Splits were 5:27; 5:19; and 5:35 up the hill into Brigham City. I need to check but last time on the hill I think I was close to 5:50 pace so definetly improvement.

Cooled for 2 more miles and called it a day.

Good run, legs responded well. There is still work to do in the next couple of weeks, so that gets me excited to improve my fitness even more. Hope I can shock some people in STG!

NIKE PEGASUS 29+ Miles: 20.00
Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.5214.006.000.0076.52
LUNARGLIDE 4 ORANGE Miles: 20.30LunaRacer (black) Miles: 24.90NIKE PEGASUS 29+ Miles: 30.25Pearl Izumi N1 Miles: 1.07
Weight: 0.00
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