Hurt so good.

Week starting Dec 11, 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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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	257.46

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
66.66	0.00	0.00	0.00	66.66

GoRun Ultra Green Miles: 33.93	GORUN Reds Miles: 17.81	GoStrada 2 Miles: 14.92

Weight: 0.00

Mon, Dec 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.51	0.00	0.00	0.00	15.51

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

30 minutes easy on the treadmill @ work.

avg pace 7:30 min/mile

GoRun Ultra Green Miles: 15.51

Weight: 0.00

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Tue, Dec 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.01	0.00	0.00	0.00	10.01

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

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Wed, Dec 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.81	0.00	0.00	0.00	17.81

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.

4.10 miles on the treadmill at work.

GORUN Reds Miles: 17.81

Weight: 0.00

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Thu, Dec 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.41	0.00	0.00	0.00	8.41

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

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Fri, Dec 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.81	0.00	0.00	0.00	10.81

Easy run on the treadmill.

Avg pace 6:57 min/miles

GoStrada 2 Miles: 10.81

Weight: 0.00

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Sat, Dec 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.11	0.00	0.00	0.00	4.11

30 min easy on the treadmill

GoStrada 2 Miles: 4.11

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
66.66	0.00	0.00	0.00	66.66

GoRun Ultra Green Miles: 33.93	GORUN Reds Miles: 17.81	GoStrada 2 Miles: 14.92

Weight: 0.00

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