Hurt so good.

Week starting Dec 11, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.660.000.000.0066.66
GoRun Ultra Green Miles: 33.93GORUN Reds Miles: 17.81GoStrada 2 Miles: 14.92
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.510.000.000.0015.51

Ogden-mini loop with Dave, Riley and Jared.

Weather was pretty good this morning. 28 with a chill of 22. Also the moon looked way cool as well. Almost full with a bright orange glow, and no that was not Riley's butt!

avg pace 7:33 min/miles

PM

30 minutes easy on the treadmill @ work.

avg pace 7:30 min/mile

GoRun Ultra Green Miles: 15.51
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

East Layton run with the Crew. Cold morning today but once the body was warm it didnt seem too bad out.

avg pace 7:32 min/miles

 

GoRun Ultra Green Miles: 10.01
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.810.000.000.0017.81

Snowy workout for the day. 

warm 2.70 miles

workout- 20 minute breakdown tempo; 5 active rest; 8X40 second hill sprints with equal distance rest; 5 min active rest; 10 minute tempo

a little over 2 miles for the cooldown.

Workout felt good and the legs are coming around. Not where I want to be pace wise but I have a lot of time to work on that, so not concerned. 

Workout was with Dave, Riley,  and Bryant.

PM

4.10 miles on the treadmill at work. 

GORUN Reds Miles: 17.81
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.410.000.000.008.41

Solo recovery run in North Ogden. Solid weather this morning as well. 46 degrees in December I will take any day of the week.

 

GoRun Ultra Green Miles: 8.41
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.810.000.000.0010.81

Easy run on the treadmill. 

Avg pace 6:57 min/miles

GoStrada 2 Miles: 10.81
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.110.000.000.004.11

30 min easy on the treadmill 

GoStrada 2 Miles: 4.11
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.660.000.000.0066.66
GoRun Ultra Green Miles: 33.93GORUN Reds Miles: 17.81GoStrada 2 Miles: 14.92
Weight: 0.00
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