Hurt so good.

Week starting Oct 16, 2016

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
91.74	0.00	0.00	0.00	91.74

GoRun Ultra Green Miles: 31.16	GoMeb Speed 3 Boston Miles: 12.01	GoStrada 2 Miles: 17.36	Hoka Clifton(RETIRED) Miles: 10.51	SKECHERS GOmeb Speed 3 # 2 Miles: 20.70

Weight: 0.00

Mon, Oct 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.14	0.00	0.00	0.00	17.14

Monday Mini Loop in Ogden. Nice mix of a group today. Ran with Jared, Dave, Riley, Amber and Sariah. Weather was nice and wet. I always enjoy a rainy run every now and then.

Double: Easy 30 minutes on the Treadmill at work.

GoRun Ultra Green Miles: 17.14

Weight: 0.00

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Tue, Oct 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.02	0.00	0.00	0.00	14.02

5 miles on the treadmill at work

9 miles on the parkway with Ken.

Avg pace 6:57

GoRun Ultra Green Miles: 14.02

Weight: 0.00

Comments(2)

Wed, Oct 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.01	0.00	0.00	0.00	12.01

Rust Buster Fartlek with Ken and Riley.

Warm with 6X20 second strides

Fartlek 1-2-3-4-5-4-3-2-1 @10K pace with 1 minute active recovery

A little over 2 mile cool

GoMeb Speed 3 Boston Miles: 12.01

Weight: 0.00

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Thu, Oct 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.36	0.00	0.00	0.00	17.36

Way cold morning in the South Weebs. Good conversations though with Bryant, Riley, Jared and Denver.

Double with Riley and Dave on the 31st street river parkway.

GoStrada 2 Miles: 17.36

Weight: 0.00

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Fri, Oct 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.51	0.00	0.00	0.00	10.51

Easy loop in north Ogden with Dave.

Avg pace 7:16 min/miles

Hoka Clifton(RETIRED) Miles: 10.51

Weight: 0.00

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Sat, Oct 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.70	0.00	0.00	0.00	20.70

Met Riley out in West Haven. Our workouts are slowly transitioning to flat so we can train for non-fantasy PR marathon.

Warmed 6 miles. Goal was 10 mile tempo at 30 seconds slower then STG, then cool.

For some reason my Garmin was picking up weird signals and jumping all over the place. So during the tempo I just made sure I saw Riley the whole time which made my tempo a little quicker overall. Hit 5:42 pace was supposed to be 5:55. Felt comfortable for the entire tempo.

Cooled 4.70 miles

SKECHERS GOmeb Speed 3 # 2 Miles: 20.70

Weight: 0.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
91.74	0.00	0.00	0.00	91.74

GoRun Ultra Green Miles: 31.16	GoMeb Speed 3 Boston Miles: 12.01	GoStrada 2 Miles: 17.36	Hoka Clifton(RETIRED) Miles: 10.51	SKECHERS GOmeb Speed 3 # 2 Miles: 20.70

Weight: 0.00

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