Hurt so good.

Week starting Sep 13, 2015

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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
87.510.000.000.0087.51
SKECHERS GORun 4 #2 Miles: 10.00Skechers GORun Strada Miles: 30.90GoMeb Speed2 Green Laces Miles: 17.60GORun Ultra Road Miles: 10.01SKECHERS GOMeb Speed 3 Miles: 19.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

quick workout

2 mile warm 5 mile pickup @ 540 pace; 3 mile cool

Overall pace 6:27 avg/mile

SKECHERS GORun 4 #2 Miles: 10.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.000.000.0015.40

Met up with Bret, Riley, and Kenae (Janae). Ken asked if we could pace Janae in a run around 6:30-35 pace. Ended up working out well for Janae. She ran really strong and should be on pace for a PR in Chicago.

I struggled the first few miles with my stomach and had 3 bathroom breaks. Once that was settled I felt pretty decent today, little heavy but nothing to complain about.

Skechers GORun Strada Miles: 15.40
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Trail Tuesday

Lucked out with the weather today. As I left my house it was a complete downpoor but as I got to the park by Mt. Ogden it was barely raining and by a mile in it had completely stopped. Overall turned out to be a great run weather wise.

Leg wise I am pretty trashed today sore calves, knees, and hammy's. If it were race week I would be concerned but with the race a little over 2 weeks out. Should be okay....

 

 

Skechers GORun Strada Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.600.000.000.0017.60

Met Ken, Riley and Jon super early at Smiths to do a Marathon workout.

Goal today was to hit 8-10 miles roughly between 6:05 to 6:10 pace then jump into mile repeats at goal Marathon pace. This workout is teaching the legs to run goal pace on fatigued legs. 

Started into are warmup and 2 miles in we started to into the workout.

Ended up doing 8 miles with splits of 5:59; 6:09; 6:08; 5:53; 5:52; 5:48; 6:00; 5:49

Had about a minute rest and jumped into the mile repeats

splits were 5:21; 5:17; 5:19; 5:16; 5:12 overall rest between sets were about 70 seconds with a walk/jog.

Definitely quick on the repeats but felt very controlled. This is probably the best I have felt in a workout in a long time. Felt solid the entire run, and felt like I had more to give after the workout. Which is exactly where I want to be right now. Things are looking great and the work is starting show, almost time to put it all together.

2.25 mile cool down

GoMeb Speed2 Green Laces Miles: 17.60
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

Out and back on the Riverdale Parkway. Very nice and chilled 48 degrees this morning. But overall it was very pleasant.

GORun Ultra Road Miles: 10.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy on the treadmill. 

Skechers GORun Strada Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Woke up pretty early to get an early start to run Monte Cristo with Jon. Plan was to warm for 2 miles then hit a 13 mile tempo run at a controlled pace, roughly 5-10 slower than goal marathon pace. 

Overall the workout went fantastic

Splits were-  536; 536; 5:36; 533; 5:36; 5:36; 530; 526; 532; 528; 528; 525; 523.

Run was paced perfectly, felt pretty effortless, and felt like I had more to give. Which is want I want from every workout.

19 miles total for the run. Overall pace with warm and Cooldown was 5:54 min/miles 

SKECHERS GOMeb Speed 3 Miles: 19.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.510.000.000.0087.51
SKECHERS GORun 4 #2 Miles: 10.00Skechers GORun Strada Miles: 30.90GoMeb Speed2 Green Laces Miles: 17.60GORun Ultra Road Miles: 10.01SKECHERS GOMeb Speed 3 Miles: 19.00
Weight: 0.00
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