Hurt so good.

Week starting Oct 25, 2015

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
70.05	0.00	0.00	0.00	70.05

SKECHERSGORun Ride 4s Blue/Orange Miles: 12.00	GORun Ultra Road Miles: 31.93	SKECHERS GORun 4 #2 Miles: 14.90

Weight: 0.00

Mon, Oct 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.11	0.00	0.00	0.00	12.11

Nice Monday group today. Manny, Riley, Ken, Dave, Matt and I headed out west from the pond. Nice flat 12 miler.

SKECHERSGORun Ride 4s Blue/Orange Miles: 12.00

Weight: 0.00

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Tue, Oct 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.11	0.00	0.00	0.00	11.11

Tuesday trail day

Nice morning. The moon was out in full this morning lighting up the way. Climbed a little higher into Bues canyon. Fun overall run

Weight: 0.00

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Wed, Oct 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.01	0.00	0.00	0.00	11.01

Met Riley, Dave, Ken, Matt and Denver from Smith's. Headed South to the tempo loop to pace Matt and Denver on their 5 mile progressive run. Splits were- 6:33; 6:38; 6:28; 6:19; 6:01 from there Ken, Riley and I continued the progressive breakdown and did 3 more miles with splits of 5:47; 5:29; and 5:03. Cooled down to the cars for 1 mile.

Wasn't planning a workout today but glad to mix in some marathon paced miles with 1 anaerobic mile at the end.

avg pace 6:34 min/miles

GORun Ultra Road Miles: 11.01

Weight: 0.00

Comments(1)

Thu, Oct 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.21	0.00	0.00	0.00	10.21

Ran a couple miles with Manny then he bailed. He strained his Soleus Muscle a couple days ago and I guess it is bugging him still. Looped back to get Jon then we ended up doing the Combe Road loop and added on thru the Dee.

GORun Ultra Road Miles: 10.21

Weight: 0.00

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Fri, Oct 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.71	0.00	0.00	0.00	10.71

Met up with Jon from my place. Did a nice mix road/trail run in North OGden. First really cold morning of the year. Mid 30s and ice all over the cars. Once warmed up the weather was perfect.

avg pace 7:30 min/miles

GORun Ultra Road Miles: 10.71

Weight: 0.00

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Sat, Oct 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.90	0.00	0.00	0.00	14.90

6.40 miles easy

4 mile progressive tempo

Splits- 5:26; 5:22; 5:15; 5:03

1 mile jog

6X400 with 400 Jog

Split- 76;76;73;72;72;73

Total Mileage- 14.90 miles

SKECHERS GORun 4 #2 Miles: 14.90

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
70.05	0.00	0.00	0.00	70.05

SKECHERSGORun Ride 4s Blue/Orange Miles: 12.00	GORun Ultra Road Miles: 31.93	SKECHERS GORun 4 #2 Miles: 14.90

Weight: 0.00

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