Hurt so good.

Week starting Dec 04, 2011

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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
50.254.000.003.0057.25
LunarGlide II White Miles: 16.25Nike Pegasus 28+ Miles: 22.25LunarEclipse Miles: 15.00Saucony Hatori Miles: 3.75
Weight: 0.00
Mon, Dec 05, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Treadmill run. Below 20 I am indoors.

Run felt good. Kept it nice and easy.

7:15 min/miles


LunarGlide II White Miles: 8.70
Weight: 0.00
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Tue, Dec 06, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

Treadmill again. I think it was 13 degrees outside this morning. Man I hope this is a sign of early winter cold so we can have an early spring this year.

pushed the pace a little harder today. Did the first half of my run @ 2% incline around 8.6-8.7 mph. Then the last half @ 9.2-9.4 mph @ 1% incline. Great overall workout.

Plus I broke out a new pair of Pegasus today. Always love getting new shoes to run in!!

Nike Pegasus 28+ Miles: 8.90
Weight: 0.00
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Wed, Dec 07, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Finally manned up and hit the roads early this morning in a chilly and numbifying temperature of 13 degrees. Run was actually good hit some nice hills this morning. Legs are finally coming around from taking a week break. Going to hit the track hard tomorrow. Hopefully the workout will go well.

Avg pace was 6:45 min/miles

LunarEclipse Miles: 8.75
Weight: 0.00
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Thu, Dec 08, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

TRACK WORKOUT

3.25 mile warm w/ 4X100 meter strides

12X400 @ 68-70 pace w/75 sec rest

3.00 mile cool

LunarEclipse Miles: 6.25Saucony Hatori Miles: 3.75
Weight: 0.00
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Fri, Dec 09, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.000.000.007.55

Good run this Morning with Bret and Jon. Hit the Canal rd trail in North Ogden and headed South towards 12th street. 

Pace was easy around 8:00 min/miles good recovery run from yesterdays workout.


LunarGlide II White Miles: 7.55
Weight: 0.00
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Sat, Dec 10, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.354.000.000.0013.35

LONG RUN/TEMPO

 Pretty cool running this morning. Its not everyday that you can watch a total Lunar Eclipse for the first half of your run. Today met up with Jon Heslop, today was bitter cold. My face was numb the whole entire run it had to be around 13F or lower it was cold.

Legs felt really good this morning even on the tempo run. I did have a unfortunate bathroom break a little over 2 miles into the tempo run. Besides that no complaints.

Tempo splits

5:37; 5:44(stomach was not feeling good) 7:00 due to the bathroom break, 5:26 good to finish strong on the tempo.

Good week of running, miles are getting back to where I want them to be for this time of the year.

Nike Pegasus 28+ Miles: 13.35
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.254.000.003.0057.25
LunarGlide II White Miles: 16.25Nike Pegasus 28+ Miles: 22.25LunarEclipse Miles: 15.00Saucony Hatori Miles: 3.75
Weight: 0.00
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