Hurt so good.

Week starting Nov 27, 2016

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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.350.000.000.0079.35
GoStrada 2 Miles: 24.02GoRun Ultra Green Miles: 36.73
Weight: 0.00
Mon, Nov 28, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.110.000.000.009.11

Easy tready run to test out the achilles. Felt alot better today and not as sore as it was Saturday morning. Hoping the extra day off helped the aggrivation. Been watching The Curse of Oak Island on the History Channel. Very, interesting show. Lots of cool history involved.

GoStrada 2 Miles: 9.11
Weight: 0.00
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Tue, Nov 29, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.510.000.000.0010.51

Ice run with Jared and Riley. I welcome the snow since we need it. But I for sure won't miss it once it's gone. Lived in Utah my entire life and every year the snow just sucks. Looking forward to my St. George visits over the winter.

GoRun Ultra Green Miles: 10.51
Weight: 0.00
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Wed, Nov 30, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.910.000.000.0014.91

Workout Fail

3 mile warm with strides

Workout 20 minute breakdown tempo, 5 min jog; 15 minutes @ half marathon pace

Bailed 10 minutes into the first tempo. Legs felt heavy and tired. Mentally I gave in way to easy. But motivation for workouts is lacking; need to snap out of it. 

avg pace for run 7:05 min/miles

PM
Double on the Treadmill at work

GoStrada 2 Miles: 14.91
Weight: 0.00
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Thu, Dec 01, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.610.000.000.0015.61

31st parkway with Jared, Bret, Dave and Riley. Had out on the path then cut through South Ogden and Riverdale back to the start.

avg pace 7:45 min/miles

PM 

4.30 miles on the treadmill at work

GoRun Ultra Green Miles: 15.61
Weight: 0.00
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Fri, Dec 02, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.610.000.000.0010.61

Sleep in Day means treadmill run. Legs felt really good today. Another big boy workout tomorrow, hopefully better results than last time. 

GoRun Ultra Green Miles: 10.61
Weight: 0.00
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Sat, Dec 03, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.600.000.000.0018.60

Met Riley, Bryant and Jake for a Saturday workout at Kneaders in Ogden

Warm up was 5.1 miles with 3X30 second strides

8 mile aerobic builder at 5:44 avg/pace

5.50 mile cool with 7X45 seconds sprints.

Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.350.000.000.0079.35
GoStrada 2 Miles: 24.02GoRun Ultra Green Miles: 36.73
Weight: 0.00
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