Hurt so good.

Week starting Nov 10, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBen VanBeekum's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021202220232024
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.

 

 

http://

Find more about Weather in Ogden, UT
Click for weather forecast

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.703.003.003.7557.45
Nike Flyknit One Miles: 46.25Nike Pegasus 30 Blue Miles: 11.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

Easy run today. Weather was amazing, no complaints.

Nike Flyknit One Miles: 10.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

Went out to dinner to Maddox with my family for my parents 35th anniversary. After dinner since I hadnt got my run in for the day I decided since I had some running gear in my car that I would run home. I ate light for dinner so I didnt get an upset stomach. Run was pretty fun, good road to run on and it was fun just head lamping it in the dark.

avg pace 6:50 min/miles

Nike Flyknit One Miles: 13.70
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Ended up playing 90 minutes of Basketball. 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.003.009.70

Track Workout

Met with my highschool boys out at fremont after class and sncuck in a workout with them since I didnt get a run in this morning .

Ended up doing 12X400 with them, 

My goal was to start at 72 pace for the first 4, 69 pace for the next 4, then 67 pace for the last 4.

Splits- 71, 71, 69, 70. The next 4 were 68, 68, 67, 68. Last 4 were 67, 67, 66, and 65!

Awesome worrkout! Rest was 60 seconds came to be around 100 meter jog.

Boys did awesome should have some good placings at footlocker that is coming in December.

Warm/Cool was 3.75/2.10

total mileage- 9.70 

P.M

2 hours of Basketball; legs were pretty tired but feels good to run up and down the floor with some old friends again.

Nike Flyknit One Miles: 9.70
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Easy recovery run on the TM. Run went by pretty fast which is not the case on most TM runs.

avg pace 7:04 min/miles

Nike Pegasus 30 Blue Miles: 11.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.303.003.000.7512.05

Progressive 3-2-1-800-400 breakdown

2 mile warm 

3 mile tempo- splits 5:29;5:27;5:24

1 mile cool

2 mile- 5:18;5:14

1 mile cool

1 mile- 5:08

800 cool

800 @ 75 pace- split- 2:28

800 cool

400 @ 68 seconds 

.30 cool back home

Solid workout, loving the breakdown workout. Miles were a little lower this week due to the 3 and half hours of Basketball which I have no regrets. Legs felt a little heavier then normal due to the basketball. I am finally feeling 100% from the half 2 weeks ago. Again I was just taking my time on recovery and most of all I am in no rush to start pounding high miles, that will begin in January. 

Nike Flyknit One Miles: 12.05
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.703.003.003.7557.45
Nike Flyknit One Miles: 46.25Nike Pegasus 30 Blue Miles: 11.20
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: