Hurt so good.

Week starting Oct 09, 2011

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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:

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
48.950.003.002.2554.20
LunarGlide II White Miles: 29.40Lunar Racer LIME Miles: 15.60NewBalance Minimus Miles: 9.20
Weight: 0.00
Mon, Oct 10, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Ran with Jon and Bret from the North Ogden Nature Center. 

Cold morning, broke out the gloves already this season. Great Running weather though.


LunarGlide II White Miles: 8.60
Weight: 0.00
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Tue, Oct 11, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

A.M

7.00

Ran the trails above 9th street. Pace was way slow because I forgot my head lamp. Wasn't able to see where I was stepping. Other than that it was a pretty warm morning with the cloud cover.

avg pace 8:35 min/miles

P.M.

4.20

Pushed my boy Korver in the jogger. Lately he has been loving it, brings his toy gun with him and shoots down all the cars. Makes me laugh!!

avg pace 7:10 min/miles

LunarGlide II White Miles: 11.20
Weight: 0.00
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Wed, Oct 12, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.002.257.05

Track Workout

2.75 mile warm

9X400 w/90 jog.

1.25 mile cool

total miles-7.05 miles

Lunar Racer LIME Miles: 7.05
Weight: 0.00
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Thu, Oct 13, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Hit the Canal road. Out and Back.

avg pace 7:11 min/miles

NewBalance Minimus Miles: 9.20
Weight: 0.00
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Fri, Oct 14, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Loop from my house. Did a Troad Run(mix between trails and roads). Stole that from Clyde.

Loop from my house and made it to the trails. Nice run today pace felt relaxed and plus there is no reason to push the legs right now.

pace 6:51 min/miles

LunarGlide II White Miles: 9.60
Weight: 0.00
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Sat, Oct 15, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.550.003.000.008.55

TEMPO RUN

Officially the first Tempo since the Marathon. Really didn't go into this workout with high hopes. Really just wanted to flush the legs and get the HR up.

3.55 mile warm

3.00 mile tempo

Splits- 5:18; 5:15; 5:08

First mile was about 7 seconds faster than I wanted. At that point I thought I was going to either feel good the whole tempo or just blow up. When mile 2 was a little quicker I was now committed to the pace and just went with it. Overall a little to fast probably for a short tempo especially so close after a Marathon. But just ran off of feel.

2 mile cool

Lunar Racer LIME Miles: 8.55
Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.950.003.002.2554.20
LunarGlide II White Miles: 29.40Lunar Racer LIME Miles: 15.60NewBalance Minimus Miles: 9.20
Weight: 0.00
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