Hurt so good.

Week starting Nov 13, 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
76.15	0.00	0.00	0.00	76.15

Hoka Clifton(RETIRED) Miles: 15.62	GoStrada 2 Miles: 18.62	GoSpeed 2 USA Miles: 13.40	GoRun Ultra Green Miles: 10.31	GoMeb Speed 3 Boston 2 Miles: 18.20

Weight: 0.00

Mon, Nov 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.51	0.00	0.00	0.00	11.51

Legs are feeling slightly better today. Last week was rough recovering from the half marathon. Hammy is a little tight along with my right calf. Need to keep working on those to make sure it doesnt turn into a problem later on.

Hoka Clifton(RETIRED) Miles: 11.51

Weight: 0.00

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Tue, Nov 15, 2016

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

Davis County run with Jared and Dave. Nice 10 mile loop with minimal cars and intersection. Becoming one of my favorite routes in the DC.

GoStrada 2 Miles: 10.51

Weight: 0.00

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Wed, Nov 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.40	0.00	0.00	0.00	13.40

Workout|Wednesday

Solo workout this morning. Drove out to Smith's off of 42nd in Ogden then warmed up to the 2 mile tempo loop.

Warm was 2.7 miles with 4X100 meter accelerations

Workout was 20 minute breakdown tempo; 5 min jog, 6X45 second hill sprints; 5 min jog. 10 min tempo.

Cooled down for 2.1 miles with Riley and Denver

Workout went farely well. Speed will come around as soon as the legs get out of MP workouts and mileage. Hill sprints went really well, felt strong.

Total mileage- 13.4

GoSpeed 2 USA Miles: 13.40

Weight: 0.00

Comments(3)

Thu, Nov 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.22	0.00	0.00	0.00	12.22

8 recovery miles with Dave and Riley in the South Webe's . Legs were pretty beat from yesterdays workout. First sciff of snow of the year up North.

4.11 on the treadmill

GoStrada 2 Miles: 8.11	Hoka Clifton(RETIRED) Miles: 4.11

Weight: 0.00

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Fri, Nov 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.31	0.00	0.00	0.00	10.31

Sleep in Day = Treadmill Day

Nice and easy, getting ready for a big boy workout tomorrow.

GoRun Ultra Green Miles: 10.31

Weight: 0.00

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Sat, Nov 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.20	0.00	0.00	0.00	18.20

Long run|Workout

5.20 mile warm

8 mile Aerobic builder @ 5:46 pace.

5 min jog, 5X45 second sprints

3 mile cool down.

Didnt feel the best on the Aerobic builder. Started out at 5:36 pace and held it for 4 miles then the wheels just came off. Progressively got slower as the last 4 miles. Felt really heavy and tired. Different training block is kicking my trash but excited to see the results in the early Spring.

GoMeb Speed 3 Boston 2 Miles: 18.20

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
76.15	0.00	0.00	0.00	76.15

Hoka Clifton(RETIRED) Miles: 15.62	GoStrada 2 Miles: 18.62	GoSpeed 2 USA Miles: 13.40	GoRun Ultra Green Miles: 10.31	GoMeb Speed 3 Boston 2 Miles: 18.20

Weight: 0.00

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